Food Pharmacy Jennifer M. Doane MS, RD, CSSD, LDN, ATC
Defining A Super Food Superfood is a term used in various contexts and there are just as many “ superfood ” lists Most commonly used to describe food with high nutrient or phytochemical content that may confer health benefits, with few properties considered to be negative Negative properties could include: • ❖ High in saturated fats ❖ Artificial ingredients ❖ Food additives ❖ Contaminants
Defining A Super Food The term is not in common use by all healthcare practitioners many of whom dispute that particular foodstuffs have the health benefits often claimed by advocates of particular superfoods There is no legal definition of the term and it has been alleged that this has led to it being misleadingly used as a marketing tool
Defining A Super Food The common ground is: • Superfoods can help ward off heart disease, cancer, cholesterol, and more • One thing all superfoods have in common: o Every superfood is going to be a 'real' (unprocessed) food o You don't find fortified potato chips in the superfood category
Superfoods: What is in them? Phytochemicals: Chemical compounds that occur naturally in plants (phyto means "plant" in Greek) Some are responsible for color and other organoleptic properties, such as the deep purple of blueberries and the smell of garlic The term is generally used to refer to those chemicals that may have biological significance, for example antioxidants, but are not established as essential nutrients Scientists estimate that there may be as many as 10,000 different phytochemicals having the potential to affect diseases such as cancer, stroke or metabolic syndrome
Types of Phytochemicals Phenolic Compounds Flavonoids – red, blue, purple pigments • Terpenes Carotenes – orange pigments • Betalains Betacyanins (beets) • Organosulfides Polysulfides – onion, garlic, leeks • Indoles, glucosinolates/ sulfur compounds Protein inhibitors Other organic acids
Antioxidants A molecule that inhibits the oxidation or breakdown of other molecules Oxidation reactions can produce free radicals These free radicals can start chain reactions and more breakdown Antioxidants terminate these chain reactions thus they are reducing or healing agents Examples are thiols, ascorbic acid, or polyphenols
Types of Antioxidants Glutathione Vitamin C Vitamin A Vitamin E Enzymes such as… Catalase Superoxide dismutase Peroxidases (including selenium)
Example – The Browning Apple Use in the non-food based market: • Used as preservatives in food & cosmetics • Prevents degradation of rubber • Prevents degradation of gasoline Skin Damage Cancer cells Coronary artery disease
On To The Foods….
Kale One cup of chopped kale delivers 5x your daily Vitamin K requirements • Blood clotting Also delivers 3x your daily Vitamin A requirements • Cell health, Antioxidant High fiber All that with only 33 calories!
Blueberries Loaded with antioxidants and phytochemicals (such as anthocyanins) which are being studied for their benefits against inflammation and cancer Rich in Vitamin C and K Berries, especially blueberries, are one of the most studied “ superfoods ”
Edamame Japanese name for young soybeans Excellent source of protein Rich in heart healthy omega- 3’s and antioxidants Edamame and all preparations of soybeans are rich in carbohydrates, protein, dietary fiber, and micronutrients, particularly folates, manganese, and vitamin K Any soy you consume should be as minimally processed as possible
Soy Foods & Cancer Risks Confusion comes from conflicting studies 2011 study looked at how mice metabolize isoflavones differently than humans Population studies linked soy consumption with lower breast cancer risk in Asia where women consume moderate amounts of soy throughout their life (1-2 servings) Women in the highest “soy consumption categories” in the US would fall into the lowest soy consumption categories in China Article: Soyfoods & Cancer, Today’s Dietitian, Vol 15, Num 6: April 2013.
Soy Foods & Cancer Risks REFERENCES: ▪ Soyfoods & Cancer, Today’s Dietitian, Vol 15, Num 6: April 2013. ▪ https://www.cancer.org/latest-news/soy-and- cancer-risk-our-experts-advice.html The American Cancer Society (2019) ▪ https://www.cancernutrition.org/2018/03/30/is-soy- safe-for-cancer-patients/ Cancer Nutrition Consortium ▪ https://www.aicr.org/news/study-finds-soy-foods- and-cruciferous-vegetables-may-reduce-side- effects-of-breast-cancer-treatment/ American Institute for Cancer Research
Kiwi The edible berry of a woody vine A single kiwi fruit supplies more than 100% of your daily Vitamin C requirements and is a powerful antioxidant Very high in the protein dissolving enzyme actinidain (thiol family) and is often commercially used in meat tenderizers Also contains carotenoids such as betacarotene, lutein, and zeaxanthin
Sweet Potatoes Tuberous root, leafy greens, and is only a distant relative to the potato One large tuber contains 9x the daily recommended Vitamin A High levels of potassium, fiber and other vitamins add to their heart health Sweet potatoes often rank as the highest on any “ superfoods ” list
Goji Berries or Wolfberry These are the fruit is also known as Lycci fruit The berries of this traditionally medicinal plant packs plenty of Vitamin A and antioxidants You can let the berries dry and eat them like raisins for a great snack 11 essential and 22 trace minerals; 18 amino acids; 6 essential vitamins; 5 unsaturated fatty acids; 5 carotenoids; and numerous phenolic pigments associated with antioxidant properties
Brazil Nuts Edible seed from the Brazil Nut Tree This is termed a ‘trigger food” as it may cause cancer cells to self-destruct Super food with sources of selenium • An anti-cancer trace mineral that promotes DNA repair and boosts immune function • High anti-oxidant functions
Lentils As part of the legume family, lentils are an edible bean Nutritional qualities include high protein, essential amino acids, fiber, folate, and iron Folate or folic acid helps to reduce homocysteine levels and reduce risk for both heart disease/attack and stroke Soluble fiber assists in lowering total cholesterol
Quinoa Pronounced (KEEN-wah), is a grain-like crop grown primarily for its edible seeds closely related to beets and spinach Protein content is very high (14% by mass) and it is a complete protein It is also a good source of soluble dietary fiber and phosphorus and is high in magnesium and iron Quinoa is gluten-free and considered easy to digest
And, last but not least… Flax Seed Flax has a fruit with a round, dry capsule containing several glossy brown seeds Once the seed’s hull is pierced the oils will oxidize within a week – store refrigerated or in the freezer; Hull must be crushed to release oils The oil in the seed offers the superfood components of: Omega- 3’s: Increase your good “happy” HDL • cholesterol Lignans: one of the major classes of phytoestrogens, • which also act as antioxidants The seeds offer insoluble fiber which is very healthy in regularity and preventing bowel cancer Always drink plenty of water!
Notable Mentions Acai The acai berry is an inch-long reddish, purple fruit which comes • from the acai palm tree and contains several substances called anthocyanins and flavonoids Its antioxidant activity may help prevent diseases caused by • oxidative stress such as heart disease and cancer. Avocado Contains high levels of potassium, monounsaturated fats, beta- • sitosterol & glutathione along with Vitamin E, Folate, Vitamin B6, and Fiber Fermented Foods Foods produced or preserved by the action of microorganisms • The list of fermented food in our lives is • staggering: bread, coffee, pickles, beer, cheese, yogurt and soy sauce are all transformed at some point during their production process by microscopic organisms Pro-biotics / Pre-biotics •
Notable Mentions (Cont’d) Tomatoes Contain the carotene lycopene, one of • the most powerful natural antioxidants Sardines Small, oily fish within the herring family • A natural source of marine omega-3 fatty acids, which • reduce the occurrence of cardiovascular disease Recent studies suggest that regular consumption of • omega-3 fatty acids reduces the likelihood of developing Alzheimer's disease They are also a good source of vitamin D, calcium, • vitamin B12, and protein. Because they are low in the food chain, sardines are • very low in contaminants, such as mercury, relative to other fish commonly eaten by humans
The List Doesn’t Stop Here… Many great potential candidates for superfoods But, there can also be marketing ploys and/or mis-information The market remains “buyer beware” Foods verses supplements… • You can never go wrong with whole, natural foods
Variety is the Key! A healthy diet incorporating a variety of whole foods will be “super” and will help you maintain your weight, fight disease, and live longer
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