Superfoods, Chlorophyll and Seaweed Flashcards
Superfoods
Superfoods contain all or nearly all the vitamins, minerals and trace minerals the body needs.
Examples include algae, sprouts and bee pollen.
The term superfood is used more and more liberally in the food industry today.
Remember, a true superfood contains a wide range of nutrients .
Superfoods incorporated into a whole food diet are key to supporting human health, and are a highly therapeutic addition to one’s diet.
Superfoods and Antioxidants
Superfoods contribute towards good health with their excellent nutrient profile. This profile includes a rich abundance of antioxidants, which helps them to support healthy ageing.
Antioxidant capacity of a food is often referred to by highlighting its Oxygen Radical Absorbance Capacity (ORAC) score. This is a laboratory test that aims to quantify the total antioxidant capacity (TAC) of a food.
Superfoods are rich in vitamins and minerals, and generally contain phytonutrients , enzymes, essential fatty acids and antioxidants.
Superfoods: Caution
No amount of wheatgrass will make up for a sedentary lifestyle and a diet based on highly processed foods
Local, seasonal produce, ideally organic, is preferable to exotic imports of superfoods, which can be expensive, and don’t necessarily have a higher nutritional value, whilst adding to the carbon footprint e.g. goji berries are high in vitamin C but imported from China. Red and blackcurrants are an excellent source of vitamin C and are readily available in the UK and Europe.
Chlorophyll
One thing many superfoods have in common is chlorophyll. Plants use chlorophyll to trap light; it is used in photosynthesis to produce ATP.
Gives plants and algaes their green colour. Rich sources of chlorophyll include dark green leafy vegetables like spinach, rocket, parsley or cress.
Chlorophyll Energetics
Cooling, calming for Yang excess.
Chlorophyll Composition
The basic structure of chlorophyll is similar to haemoglobin, with a porphyrin ring, but the central atom is magnesium instead of iron.
Chlorophyll Nutrients
Chlorophyll is a good source of vitamins A, C, E, K; magnesium, iron, calcium and potassium.
Chlorophyll Foods
- Spinach
- Parsley
- Cress
- Green Beans
- Rocket
- Leeks
- Endive
Chlorophyll Benefits
Detoxification
Antioxidant
Reduces Inflammation
Support energy production
Promotes wound healing
Deodorant properties
Alkalising
Chlorophyll: Detoxification
Chlorophyll can bind with certain carcinogenic chemicals, e.g. heterocyclic amines found in cooked meat, polycyclic aromatic hydrocarbons (tobacco smoke, grilled / charred meats) and aflatoxins (food borne toxins produced by certain fungi).
Also positively influences detoxification of carcinogens in the liver by down regulating phase I enzymes and inducing phase II .
Chlorophyll: Antioxidant
Decreases oxidative damage including that induced by chemical carcinogens and radiation treatment with its high antioxidant content. It also appears able to promote endogenous antioxidant activity.
Chlorophyll: Reduces inflammation
Shown to inhibit the pro-inflammatory TNF-α gene , which can be activated by lipopolysaccharides (LPS) released from bacteria. This can be from intestinal bacterial infections / intestinal permeability
Chlorophyll: Supports Energy Production
Rich in magnesium which is required for production of ATP .
Chlorophyll: Supports Wound Healing
Applied topically (cream / ointment), chlorophyllin has been used to aid wound healing since the 1940s .
Chlorophyll: Deodorant properties
For example can reduce colostomy, ileostomy or incontinence odour with tablets of 100-200 mg / day.
Chlorophyll: Alkalising
- Excess acidity in the body contributes to a range of diseases including cancer, osteoporosis, arthritis and kidney stones.
- While the body has mechanisms to prevent acidaemia (blood pH < 7.35 can be life threatening), the pH within and around body cells can become more acidic causing alterations to normal cellular function.
- Tissues can become acidic due to certain diseases drugs , diet (sulphur containing amino acids, processed foods, refined grains and sugar, alcohol, table salt and phosphoric acid (in soft drinks).
Seaweed
Red algae: Dulse, nori, laver
Brown algae: Kelp, bladderwrack, wakame
Green algae: Sea lettuce, spongeweed
Seaweed: Energetics
Cooling, moistens dryness.
Seaweed: Composition
Wide range of vitamins and minerals, particularly iodine, iron, and calcium; nori is a good plant source of B12; good source of omega 3 fats; provides a range of amino acids.
Seaweed Benefits
Antioxidant and Anti-inflammatory
Low thyroid function
Healthy Weight Management
Blood Sugar Control
Elevated Blood Lipids
Digestion and GIT Health
Seaweed: Antioxidant and Anti-inflammatory
Fucoxanthin, a carotenoid found in edible brown seaweed such as wakame, has powerful antioxidant effects. Seaweed has also been shown to reduce the production of inflammatory proteins such as NF-kB and COX 2.
Seaweed: Low thyroid Function
The high iodine content is useful for the production of T 3 and T 4 . Bladderwrack is considered the most therapeutically effective of the seaweeds for low thyroid function and associated weight gain; it is rich in bioavailable iodine, other minerals and amino acids including tyrosine to support healthy thyroid function.
Seaweed: Healthy Weight Management
An easy way to boost vitamins and minerals while being low in calories. Fibre increases satiety. Fucoxanthin has been shown to upregulate expression of ‘mitochondrial uncoupling protein 1 (UCP1)’, a key molecule in metabolic thermogenesis decreasing fat accumulation .
Seaweed: Blood sugar control
Seaweed intake promotes better glycaemic control. This has been associated with improved insulin sensitivity through its effects on the tyrosine phosphatase enzyme (enhancing the effects of insulin); useful for insulin resistance .
Seaweed: Elevated Blood Lipids
Consumption of seaweed is linked to reduced serum triglycerides and improved LDL:HDL ratio. The effects are thought to be due to the gel forming fibre in seaweed, which can bind cholesterol in the intestinal lumen leading to increased clearance of cholesterol.
Seaweed: Digestion and GIT Health
High in fibre ; enhances growth of beneficial bacteria (supporting GI tight junctions) and supports bowel elimination. Nourishes inflamed digestive tract; ulcers, constipation, colitis.
Seaweed: Caution
Seaweed can accumulate toxic heavy metals including cadmium, mercury and lead. Use organic, clean sources.
Dulse
Dulse is a seaweed with a softer, chewy texture. It is usually eaten in its dried form as a snack.
Kelp
Kelps are usually dried into sheets and added during cooking. They may also be soaked in water to soften them before eating.
Kelp noodles are a good gluten free alternative.
Kombu
Kombu is a brown kelp popular for its strong, mineral rich flavour which is often used in soups
Arame
Arame is another kelp which has a mildly sweet flavour and firm texture which makes it an appealing addition to many dishes. It is sometimes sold as granules or flakes and is a salt substitute.
