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10 Surprising and uncommon superfoods
By Jessica Howells on 02/27/2011
I love to eat, cook and blog about my adventures in maintaining a healthy lifestyle from college and beyond. Struggling (for the first time in my life) to gain control of my weight after my freshman year, I researched and learned the fundamentals of healthy living. Join me at www.dishinaboutnutrition.com where I offer my most sound advice, my favorite recipes and my all around passion for life!
1. Bulgur – Bulgur belongs to the wheat family and is rich in vitamins and nutrients. Chose this healthy substitute over its very distant cousin, white-refined-processed flour. Health benefits include: anti-inflammatory effects (buh-bye bloat) and high fiber content, aiding in maintaining a regular digestive system. Other great family members include Quinoa, buckwheat, oats, and spelt.
2. Acaí Berry– There has been a lot of buzz about the Acaí berry in the last few years. This South American berry, pronounced (ah-sigh-ee), is small and dark, similar to a blueberry. This superfruit contains the most antioxidants of any fruit plus also contains protein, fiber and Omega-fatty acids. In North America, the only way to get acaí is in juice, powder or pill form. Research is limited but studies have shown that the health benefits of consuming this exotic berry could help with arthritis, weight loss, detoxification, high cholesterol and improving general health.
3. Goji Berry – A lesser-known miracle berry, is the goji berry, which is said to be one of the most nutrient dense foods in the world. It is rumored to contain more vitamin C than oranges, more beta-carotene than carrots, and more iron than steak. It is also used in the Chinese culture for medicinal purposes to treat diseases and cure ailments.
4. Coconut oil – This is a healthier option to use rather than olive oil or butter. It satisfies hunger, stimulates your metabolism, and has fewer calories than any other fat. Coconut oil contains lauric acid and various other acids that boasts health benefits that can improve hair and skin care, relieve stress, assist in weight loss, strengthen teeth and bones and maintain cholesterol levels. See this video to learn more about the difference between coconut oil and other oils.
5. Leeks – Are a relatively uncommon veggie. This root veggie belongs to the allium family, along with its sibling’s garlic, onion, shallots and chives and all have very distinct, strong flavors. Among providing a good source of fiber, iron, folic acid and vitamins, leeks also contain a substance called kaempforal, which may help reduce ovarian cancer in women. They are also good for the blood, they contain diuretic properties and are fat-free and low in calories. Leeks can be used either in place of onions or shallots or can be added to soups and casseroles. I cooked them as a side dish (here) and they turned out great!
6. Kale – Kale is a more bitter tasting leafy green but it is low in calories and boasts incredible health stats. A rule of thumb is that the darker the color, the more vitamins and nutrients it contains. Kale is often described as the healthiest vegetable. It is a great detoxifier for the body and can help regulate cholesterol.
7. Flax – Flax is a small nutty flavored seed that can also be bought ground or in oil form. Its high omega 3 fatty acid content gives it its anti-inflammatory effect, protects and strengthens your bones, and fights heart disease, high-blood pressure and diabetes.
8. Chia seeds – The Chia seed is like the new kid in town. Foodies and nutritionists have been touting this wonder-seeds nutritional stats like crazy lately. Dr. Oz mentioned these on the Oprah Winfrey Show because it is considered a complete protein, it has five times the amount of calcium that milk has and is an excellent source of soluble fiber. It used for weight loss because it fills you up quickly cutting calorie intake by half but leaving you satisfied and nutrient rich. It is also used for endurance because of the way it reacts with sugar. You can put chia seeds on your salad, mixed in with wheat or veggie dishes or grind it up and mix it in with your coffee, smoothie, soup or juice.
9. Cupuachu – This exotic fruit belongs to the cacao family. It is about the size of a watermelon and has a creamy exotic pulp in the middle. While it has a myriad of health benefits the primary ones include a high content of polyphenols, antioxidants and vitamins and minerals that help boost the immune system and lower blood pressure. One of amazing benefits of this exotic fruit is that it has caffeine-like effects but contains no caffeine. This will help speed the metabolism and give you natural energy. It is also great for healthy skin and hair and a better libido ;)
10. Spirulina – Is often referred to as a kind of algae and is most commonly sold in tablet or powder form. It is one of the lesser known superfoods on this list but it is definitely worth learning about. With more protein than most meat and fish products, this ultra superfood also packs powerful antioxidant power as well as essential vitamins and nutrients. This is a raw food diet favorite and is most often used in fresh juices and smoothies.
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Do you use any of these in your diet or have you ever? If so, how? Do you have any other uncommon or surprising superfoods to add to this list? There are so many it's hard to pick just 10!
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I love to eat, cook and blog about my adventures in maintaining a healthy lifestyle from college and beyond. Struggling (for the first time in my life) to gain control of my weight after my freshman year, I researched and learned the fundamentals of healthy living. Join me at www.dishinaboutnutrition.com where I offer my most sound advice, my favorite recipes and my all around passion for life!
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Comments
Marten
But you forgot a very important one...What about ''Rice Bran''
Frederica Huxley
We regularly use 8 out of 10 - just acai and cupuachu missing! Bulgur in breads, soups and risottos; gojis in dried fruit mixes and daily tea; virgin coconut oil for all cooking, daily smoothies (with spirulina); leeks as a delicious veg, gently steamed; steamed kale with cannellini beans; ground flax everywhere - in homemade granola, homemade bread and as a thickener instead of flour; chia seeds on the granola. The other superfoods that spring to mind are all brassicas (of which kale is one), fresh berries, nuts and homemade sauerkraut and kefir.
Anonymous
I WAS DIAGNOSED WITH TYPE II DIABETES IN FEB. 2010, ON A STRICT DIET. I HAVE LOST SO MUCH WEIGHT - DOWN TO 107 FROM 126/128. I WOULD LIKE A DIET THAT WOULD HELP ME GAIN THAT WEIGHT BACK.
I JUST PLACED AN ORDER FOR THE DIABETIC CURE - WILL THAT HELP IN ANY WAY?
THANK YOU,
H.C.HOLLOSI
West Coast
What about SOY though?!?
Anonymous
I use a lot of the foods mentioned in my diet. I especially love kale since it and other greens were what I grew up with as a child. Greens are a product of the South and I have yet to meet a Southerner who is clueless about greens, namely kale. But, I wanted to write about coconut oil. It has been villified to our own detriment. I use coconut oil in my coffee and in my cooking. It provides energy and it does give my metabolism a boost. Not only is it a healthy oil, it is an oil that should be in everyone's diet unless you are allergic to it of course. It also provides substances that are anti-biotic, anti-viral and anti fungal. The saying about the apple keeping the doctore away, should be replaced by the coconut. It is good for balancing cholesterol ratios and contributes to a nice healthy gut.
I love the coconutty flavor of this oil and use it in my stir-fry cooking. It adds a delicate heavenly flavor to baked chicken. I indulge in the whole coconut. Not only do I use the oil, I also use the flakes ( without sugar ) and the flour. I will have coconut brea with my chili tonight...shear healthy comfort.
Anonymous
for west coast - no soy, soybeans are toxic and more toxic chemicals are used (unsuccessfully) to try to remove the toxins. Only 2 year fermentation makes soy safe. Avoid canola oil for the same toxic reasons.
Al Thompson
Hi Jessica --- Great "Superfood" information, but you forgot to include one of the most important "superfoods" >>> the natural herb that offers the most health benefits of any (single) herb on the planet ... turmeric (curcumin).
Turmeric's active ingredient is Curcumin. Turmeric is a powerful anti-oxidant, anti-inflammatory, anti-cancer, anti-tumor and natural immune system builder. Turmeric has been India's "super herb" for over 4,000 years. It is widely used for medicinal purposes, is a popular spice in Indian food, food coloring (mustard, butter, cheese, baby food, etc.), natural pain reliever and much more.
On-going clinical studies have shown turmeric to be helpful in the treatment and/or prevention of many ailments and diseases including cancer (breast, prostate, pancreatic, colon, childhood leukemia, etc.), Alzheimer's, fibromyalgia, gout, type-2 diabetes, cholesterol, blood sugar, obesity, natural pain reliever, arthritis and many more ailments and diseases.
MD Anderson Cancer Center - Houston is one of many top hospitals and medical research clinics that are researching the biological effects of turmeric (curcmin) on a variety of target ailments. Research into the health benefits of turmeric has increased almost 40% since 2004. Currently there are more than nineteen clinical studies on turmeric world-wide. I predict that you will also see a sharp increase in interest in turmeric by the general public within the next year or two.
I also predict that the Turmeric (Curcumin) "tidal wave" is about to crest in the near future, something like "Nutrasystem" did in the late '70s-early '80s did - except even more interest by more people.
I think everyone should educate themselves on "Turmeric" and "Curcumin". Turmeric, especially turmeric with piperine (the active ingredients in black pepper) is the best turmeric because it has better bioavailability (absorption) into the body and is more effective.
I tried turmeric (curcumin) with piperine about a year ago (it was my sister's formula - hand-packed capsules). I liked it so much that I decided to manufacturer it myself. I felt better and had more energy.
NOTE: Being respectful to this website, I won't promote my product name. But I do want you to look into the many health benefits of turmeric (curcumin). Turmeric can actually change some people's lives (a better quality of life) - especially those who are living with pain, obesity and are borderline diabetic. Turmeric (curcumin) truly is a "super Food".
Jessica Howells
Thank you, Al. Yes I have heard and learned great things about turmeric and I plan on investigating it further as I don't know that much about it yet. These are just 10 of so many other great superfoods out there. I love learning about new foods that are good for our body! Thank you all for your comments! Keep 'em coming!
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