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                      Superfoods

                      Published by Dr. Mark Rosenberg
                      Blueberries

                      There is so much talk around superfoods lately and the health benefits of including them in your diet. As a doctor who specializes in anti-aging strategies, I can truly say that the addition of superfoods to your daily food intake will totally optimize your health and lower the risk of disease. That’s why I make it a priority to recommend green foods to all of my patients. Since whole foods and greens have recently become popular many questions about them still remain unanswered, so here’s a brief but informative insight to help you know more about how these foods can benefit your health and longevity.

                      Superfoods – What are they?

                      Superfoods are whole foods that have been identified by leading nutritionists, and dieticians as being high in a variety of essential vitamins, minerals and phytochemicals – the substances in all plants that give them color, flavor and disease resistance. Superfoods contain more disease fighting compounds than other foods with similar amounts of protein or fat.

                      Although all fruits and vegetables contain vitamins and nutrients, some contain far higher amounts of these nutritional properties. These foods have become known as superfoods and the description is obvious when you learn more about their healthy powers. It’s as though nature loaded all the nutritional necessities of food into a wonderful delivery system for everyone to enjoy.

                      However, even though green foods are some of the most nutrient-dense foods on the planet, most people don’t eat enough servings to reap their benefits. Greens infuse your body with easily absorbed vitamins, minerals, amino acids, fiber, chlorophyll, enzymes, and alkaline minerals that help to neutralize acids in the blood and tissues.

                      Superfoods – Why are they important?

                      Without getting too technical let’s take a look at the three major benefits jammed packed in all superfoods and why they are so important: antioxidants, nutrients, and fiber.

                      Antioxidants

                      Antioxidants strengthen the immune system, muscles, bones and skin by protecting the body from wear and tear. As we age, cell-damaging “free radicals” begin to form due to stress, excessive exercise, extended sun exposure, and unhealthy processed and sugary foods. Antioxidants stabilize cell-damage and minimize the damage caused by free radicals.

                      ORAC stands for Oxygen Radical Absorbance Capacity. This acronym is one of the critical anti- aging functions of superfoods. Experts recommend 3000-5000 points daily intake to slow down the aging process.

                      To give you a better idea of ORAC values see the table of Superfoods listed from USDA Agricultural Research Service, February 1999.

                      SAMPLE SUPERFOODS ORAC VALUES (PER 31/2-OZ SERVING)

                      Blueberries 2400
                      Broccoli 890
                      Blackberries 2036
                      Kale 1770
                      Spinach 1260

                      Nutrients

                      Most superfoods contain important vitamins and minerals needed in your diets but are usually lacking. They include Vitamin A, vitamin C, and B vitamin folate, magnesium and potassium. Certain superfoods also contain good carbohydrates, protein, and healthy fats.

                      Fiber

                      The recommended amount of fiber needed in a healthy diet is 25-30g/daily. The typical American usually takes in half that amount which is why I encourage eating more whole foods. They aid in digestion and the absorption of nutrients. Fiber increases insulin effectiveness and gives you a feeling of fullness while lowering your risk of disease.

                      Superfoods – How can I get enough?

                      The Dietary Guidelines for Americans is at least two servings of fruits and three servings of vegetables every day (America Journal of Preventive Medicine, April 2007). Unfortunately, only 11% of adults in the United States meet that guideline.

                      If you are a veggie lover but don’t know which foods are best for you, try adding a few of these Superfoods to your diet:

                      • Apples

                      • Beans and legumes

                      • Blueberries and Bilberries

                      • Broccoli

                      • Flaxseed

                      • Garlic

                      • Sweet Potato (orange)

                      • Salmon

                      • Spinach

                      • Tea – green or black

                      • Tomatoes

                      On the other hand if you don’t like the taste of vegetables but still want the superfood health advantages here is good news! There are powders and supplement formulas with high concentrations of superfoods that will help provide you with the anti aging benefits.

                      There’s no excuse for not getting all the healthy nutrient-rich greens and whole foods one way or another. The most important thing is to find a way to consume the recommended daily amount of superfoods in a way that works best for you.

                       

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                      Dr. Mark Rosenberg
                      Dr. Mark Rosenberg
                      Dr. Mark Rosenberg received his doctorate from Georgetown University School of Medicine in 1988 and has been involved with drug research since 1991. With numerous certifications in several different fields of medicine, psychology, healthy aging and fitness, Dr. Rosenberg has a wide breadth of experience in both the public and private sector with particular expertise in both the mechanism of cancer treatment failure and in treating obesity. He currently is researching new compounds to treat cancer and obesity, including receiving approval status for an investigational new drug that works with chemotherapy and a patent pending for an oral appetite suppressant. He is currently President of the Institute for Healthy Aging, Program Director of the Integrative Cancer Fellowship, and Chief Medical Officer of Rose Pharmaceuticals. His work has been published in various trade and academic journals. In addition to his many medical certifications, he also personally committed to physical fitness and is a certified physical fitness trainer.

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                      This website is for informational and entertainment purposes only and is not a substitute for medical advice, diagnosis or treatment. FoodTrients – A Recipe for Aging Beautifully Grace O, author and creator of FoodTrients® -- a philosophy, a cookbook and a resource -- has a new cookbook dedicated to age-defying and delicious recipes, The Age Beautifully Cookbook: Easy and Exotic Longevity Secrets from Around the World, which provides one hundred-plus recipes that promote health and well-being. The recipes are built on foundations of modern scientific research and ancient knowledge of medicinal herbs and natural ingredients from around the world. Since the publication of her first anti-aging book, The Age GRACEfully Cookbook, Grace O has identified eight categories of FoodTrients benefits (Anti-inflammatory, Antioxidant, Immune Booster, Disease Prevention, Beauty, Strength, Mind, and Weight Loss) that are essential to fighting aging, which show how specific foods, herbs, and spices in the recipes help keep skin looking younger, prevent the diseases of aging, and increase energy and vitality. Grace O combines more exotic ingredients that add age-fighting benefits to familiar recipe favorites.

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