Welcome to The Ultimate & Shareable 2021 Guide to Superfood - Part 1. Yes, that means there is a Part 2! The compendium of superfoods is gargantuan, so listing even a few cherry-picked examples of our favorites resulted in a guide far too large for one-shot consumption.
Together, this guide and the one following (next month) features superfoods arranged into following parts: Fruits & Vegetables, Nuts & Seeds, Marine Life, and Bee Products. Here in Part 1, we cover Fruits & Vegetables, examining the following superfoods: goji berries, schisandra berry, maca, aloe vera, and moringa.
In this guide you'll discover what superfoods actually are, what the heck an adaptogen is, the nutritional profile of selected superfoods, the health benefits of each one, and the different ways you can consume them. To start, check out the following table of contents and skip ahead to the desired section if you choose. We recommend reading this guide from start to finish to get the most out of it, but if you don't have time, use the links below to get right to your area of interest.
Contents
INTRODUCTION
What Are Superfoods?
If we use all the various examples to define the term "superfood" then we arrive at numerous definitions and various "loose" examples, such as olive oil, apples, and broccoli. It seems anything can be considered a superfood these days, so long as it falls under the umbrella of "nutritious."
Let's unpack the term superfood, shall we? Collating various definitions from experts, we've arrived at the following loose, though effective explanation:
Superfoods are the traditional staples of established civilizations because they contain unique, superior, dense, wholefood nutrients. In a sense, they work like supplements. They're 100% natural, bioavailable, organic, and have no side effects.
Renowned nutritionist David Wolfe identifies superfoods as excellent sources of protein, vitamins, minerals, enzymes, antioxidants, coenzymes (enhance the action of enzymes), good fats and oils, essential fatty acids, essential amino acids, fiber, and polysaccharides.
We know that not all superfoods are created equal. In the absence of a formal definition, there are eight general qualities that made a food "super," compiled and adapted from several sources:
-
100% natural
-
Contain high amounts of vitamins, minerals, and omega-3 fats or fiber
-
They make up 25% (or more) of the daily recommended intake of at least two nutrients, or are super rich, at 50% of the RDI, in one nutrient
-
They contain extra nutrients, such as phytonutrients, or protective substances unique to their class
-
Have undergone minimal processing, or none at all, without enrichment
-
Contain no salt, saturated fat, trans fat, sugar or other sketchy ingredients
-
Have evidence-based health benefits
-
Have medicinal or healing properties like those of traditional medicines
As you'll see in the following pages, some of the world's best superfoods are made into concentrated powders. Because they're whole food sources, the body can wholly assimilate their nutrients. Unlike other foods, your body requires far less quantities of superfoods because they are so nutrient dense, and they sustain energy needs much longer.
We've investigated what the experts say about superfoods and compiled not one but two comprehensive guides and superfoods lists for your interest and information. There are divided into four categories: Fruits & Vegetables, Nuts & Seeds, Marine Life, and Bee Products. It's important to understand that this is not a comprehensive list of superfoods.
Because they are so loosely defined, there are numerous superfoods that are, by our definition, true superfoods that didn't make the cut here. Yet, we think they deserve an honourable mention, so we'll touch on a few of them here, briefly.
Honorable Mentions
Camu camu is a highly tart, antioxidant-packed fruit that grows in the Amazonian regions of the world. It's high in several nutrients and plant compounds, but most notable is Vitamin C, for it contains up to 3 grams per 100 grams of fruit. Healthline reports several benefits of camu camu, including its ability to lower blood pressure, improve blood sugar levels, reduce weight, and suppress the growth of pathogenic bacteria (1).
You may have heard of Noni Fruit. It certainly has a reputation for flavor and scent! It's native to Southeast Asia and Australasia and you'll know it by its distinctly fermented taste and smell (like stinky cheese). Not such an attractive description, is it? That's why noni fruit is often sold as a juice and diluted with other berry juices. However, the pulp contains most of the nutrients. Noni fruit is purported to be an immune system booster, cancer fighter, and analgesic extraordinaire.
Another honourable mention is Açai (ah-sigh-EE), the ancient Amazonian antioxidant. It's a grape-like fruit that grows on palm trees in the rainforests of South and Central America. It's rich in fiber, but most notably antioxidants. They're said to contain even more of these cancer-fighting compounds than the much-heralded blueberry.
What are Adaptogens?
Everyone experiences stress these days, but what most of us don't realize is that stress is an internal response, rather than an external event. That is, our body's react to stress-inducing stimuli, or stressors, through the neurological, endocrine, and immune systems. The adrenals go into overdrive, producing extra cortisol and/or adrenaline.
Many superfoods are adaptogenic herbs that work on certain glands at a molecular level. They restore stability to the hypothalamus, as well as to the pituitary gland in the brain and the adrenal glands located above the kidneys. When we're exposed to a stressor, our body's response is to kick into high gear, secreting certain hormones and neurotransmitters to help the body resist and fight the stressors. Then we reach exhaustion. Adaptogens help us hit that sweet spot and stay in it so we can prolong our power.
In short, when our energy demands increase or decrease, adaptogens help us adapt to our energy requirements so we can perform optimally. Our mental capacity increases, our attention is enhanced, and we reduce or altogether eliminate stress and fatigue. Goji berries, schisandra berry, maca root, and ashwaganda are examples of adaptogens.
Goji Berries: Fountain of Youth
Nutrition Profile
Few people don't love the tangy sweet chew of a dried goji berry. Botanically known as lycium fruit, the goji berry is historically one of the greatest foods for longevity. According to Chinese Traditional Medicine, it has a Yin essence, meaning it helps to build and maintain the body's vital functions, such as blood circulation. This essence also supports immune function, builds body fluids, enhances sexual function, strengthens the eyes, and has a positive effect on mood.
Goji berries contain Vitamins A and C, which are essential to boosting the immune system and protecting the body from illness. Five tablespoons of dried goji berries contain more than five times the recommended daily intake of Vitamin A. Vitamin A is fat-soluble so consuming goji berries with fatty foods, such as avocado or coconut oil will increase the bioavailability of this essential nutrient.
Goji berries also contain all nine essential amino acids, human growth hormone precursors, and unique antioxidants for the eyes and heart.
Health Benefits
Goji berries contain an antioxidant called zeaxanthin, which has unique benefits for eye health. It helps to prevent eyesight deterioration related to age, caused by overexposure to UV light and oxidative stress.
Its abundance of antioxidants can reduce inflammation, flush out harmful toxins, and slow the growth of tumors. They also promote healthy skin, stabilize blood sugar, and support healthy HDL cholesterol (the good one). There is some evidence to suggest that goji berries may also help to alleviate anxiety and depression (2).
Ways to Consume It
While they're mostly found in dried form, it's beneficial to rehydrate them by soaking them in water to increase their bioavailability.
The dried berries are an excellent topping on fruit or vegetable salads. An excellent way to consume a concentrative dose is through a powered supplement, which you can add to smoothies. Superfood blends containing goji berries and other fruits and herbs are also an excellent way to consume them.
Schisandra Berry
Nutrition Profile
This strange, exotic superfood is a part of the magnolia vine family and is one of the top 50 nutrients in Traditional Chinese Medicine (TCM). As a dried berry, its chew is similar to that of a dried goji berry, and it has a five-flavor profile that keeps your tongue fully engaged––sweet, sour, bitter, pungent, and salty.
It is perhaps the most balancing herb in any medicinal system, supporting the endocrine system and restoring youthful vitality. Schisandra berry supports general health but also helps maintain liver functioning. It increases mental performance, and enhances physical stamina because of its ability to enhance qi, the body's life force energy, according to TCM.
Regarded a longevity herb, schisandra has a powerful antioxidant effect on the body. It balances energy, helping return the body to equilibrium when exposed to stress. It also aids in keeping inflammation levels low and reducing the risk of disease.
Health Benefits
You want whole-body benefits? Schisandra berry supports health in nearly every body system, particularly the central nervous system, as well as the respiratory, cardiovascular, immune, endocrine, and gastrointestinal systems. It keeps the entire nervous system balanced and mediates the body's stress response. We may consider it a nootropic too, as it enhances brain health and memory retention. It also influences healthy blood circulation and cleansing.
Ways To Consume It
Consume schisandra berry dried, ground, steeped, in extract form, or via a capsule. Slip it into a tea, tincture, extract, or supplement and it fits into your daily diet easily.
Maca Root
Nutrition Profile
Meet the male aphrodisiac extraordinaire! Don't worry, maca root is an excellent adaptogenic herb for women too.
Maca is Peruvian ginseng and root vegetable grown in the Andes mountains. It belongs to the same cruciferous family of vegetables as broccoli, cabbage, and kale. It grows in four different varieties––white, red, yellow, and black––and is an exceptional supplement for fertility issues, sperm production, balancing the adrenal glands and thyroid, and supporting respiratory health. It also has adaptogenic qualities, which, as we've learned, help to moderate the body's production and use of energy.
Maca root is loaded with Vitamin C and contains high amounts of copper and iron. Just two tablespoons of maca powder has 133% of the recommended daily intake of Vitamin C! However, it's not the most keto friendly root, with 20 grams of carbohydrates in the same serving. Maca also contains flavonoids, special plant compounds that may help to reduce depression and improve mood.
Health Benefits
Increasing the male libido is probably its most well-known and regarded health benefit. Some studies have found that maca may also improve mild erectile dysfunction and men's perception of sexual well-being (3). But one study found that maca may also support postmenopausal sexual dysfunction in women resulting from anti-depressant medication (4). Some evidence suggests that maca can help improve menopausal symptoms related to fluctuating estrogen, including night sweats and hot flashes. Most women will agree that those benefits are worth the 20 grams of carbs!
Ways To Consume It
Unless you're in South America where this superfood thrives, you'll be hard-pressed to find the actual root in northern climates. However, it is available in powdered form, which is ideal for mixing into various homemade mash ups, including smoothies, oatmeal, baked goods, and energy bars. It has a uniquely earthy flavor and aroma, which is decidedly unappealing to most.
Aloe Vera
Nutrition Profile
Behold the aloe plant. Renowned for its healing properties and regarded as a panacea for many health conditions. It just makes good sense to have fresh or bottled aloe vera gel around your house for tummy troubles, skin burns, and even improving skin tone.
The aloe plant has three layers: an inner clear gel, a middle latex layer, and a thick, outer rind. The clear inner gel is the most commonly used part of the plant, containing 99% water with the rest made of glucomannans, amino acids, lipids, sterols, and vitamins.
Aloe vera is the gelatinous substance inside the aloe plant. It has been cultivated for years to treat a variety of health-related conditions. It's used as a food, a health supplement, an herbal remedy, and for cosmetics.
You'd never guess how many active constituents hide out inside the aloe vera plant––75! A range of vitamins, enzymes, minerals, sugars, lignin, saponins, salicylic acids, and amino acids.
Vitamins A, C, and E feature, which are also anti-oxidants. Aloe also contains Vitamin B12, folic acid, choline, and abundant minerals, such as calcium, copper, selenium, magnesium, potassium, sodium, and zinc. These minerals are critical for enzyme function in metabolic pathways. Aloe vera is almost a complete protein, containing seven of the eight essential amino acids (5).
Health Benefits
The health benefits of aloe vera are seemingly endless. Indeed, Ancient Egypt called aloe vera "that plant of immortality." It's most notably used to treat the skin because of its role in collagen synthesis, but it also has a remarkable power to heal digestive issues by coating the lining of the intestinal wall.
Aloe vera gel helps maintain the health of teeth and gums by fighting cavities. It also relieves constipation, may help protect the skin from the aging effects of sunlight, and accelerates the healing of second degree burns (6). The salicylic acid contained within has anti-inflammatory and antibacterial properties, and lignan helps the skin absorb therapeutic ingredients.
Ways To Consume It
We're not going to lie––aloe vera gel is not the tastiest thing you've ever eaten. Although it's described as clean and refreshing, it has a strong bitter taste owed to the age of the plant (younger shoots taste less bitter). To prepare fresh aloe vera gel, simply slice into a stalk lengthwise and either cut or scrape out the inner gel, dicing it into cubes or throwing scraped portions of it into a smoothie. If the flavor doesn't bother you, experiment putting it into different recipes, such as salsas or salads.
Moringa
Nutrition Profile
Moringa comes from the plant moringa oleifera, which has various names such as the drumstick tree, the miracle tree, the ben oil tree, and the horseradish tree. Revered for its breastfeeding benefits, moringa is commonly used as a galactagogue in Asian countries, boosting milk production in lactating mothers.
Moringa is an excellent source of essential micronutrients, including Vitamins A, B1, B2, B2, B3, and B6, folate, Vitamin C, calcium, potassium, iron, magnesium, phosphorous, and zinc. It is also very low in fat.
Health Benefits
The health benefits of moringa don't stop at breastfeeding. It contains proteins that protect and nourish the skin cells and hair from damage, particularly the seed oil, when applied topically. Moringa contains anti-inflammatory properties can help prevent edema, a condition in which fluid builds up in different tissues and areas of the body.
Moringa is a veritable powerhouse of nutrients and health benefits. The list of benefits is endless:
-
Protects the liver
-
Prevents & treats cancer
-
Inhibits the growth of pathogenic bacteria
-
Treats digestive disorders, including constipation & gastritis
-
Fights against bacterial diseases
-
Supports bone health due to its high calcium & phosphorous content
-
Helps treat depression, anxiety & fatigue
-
Lowers blood sugar & blood pressure
-
Helps maintain a healthy heart
-
Reduces asthma attack severity & supports proper lung function
-
Improves eye health
-
May reduce and control weight gain and help convert food to energy
Ways To Consume It
As a nutritional supplement, moringa leaf powder can be added to juices, smoothies, shakes, and yogurt. It is heat volatile so consumption of the raw powder is the best way to get the most out of its nutrients. Generally, one teaspoon is enough to reap the benefits. Too much may induce a laxative effect, so start with a small amount and gradually increase it, depending on your body's reaction.
Stay Tuned For More Superfood Smack...
When you're scouting out a superfood supplement, always look for an organic, non-GMO source that uses quality ingredients from a trusted brand. Root, berry, and vegetable powders oxidize and lose their nutritional value quickly when exposed to heat, light, and air. Ensure you store powders securely in an airtight container in a dark place.
In the month of March, we'll look at nuts and seeds, marine life, and bee product superfoods, so stay tuned for more fascinating (and shareable) information from Priority Chef!
We hope you enjoyed this free guide from Priority Chef. If you have questions, comments, or other feedback, please feel free to contact us, or sign up for our monthly newsletter.
Are you on Facebook? We are too! Follow us here. And if you know someone who would also find this guide useful, feel free to pass it on.
Priority Chef: Quality You Can Trust
At Priority Chef, we think that food prep and cooking should be a fun and rewarding endeavor, but that's only possible with the right tools. That's why we're focused on creating functional, high-quality kitchenware that you and your family will rely on for years.
We design, source, craft, and rigorously test each of our products to ensure the highest quality and convenience. From our family to yours, enjoy convenience and novelty in the kitchen, always at your fingertips!
References
