I find myself skeptical of people who write books or articles on “Superfoods”. Often times these “authors” also, conveniently, own natural food distribution companies that sell these same written about nutrient sources. It’s hard to avoid the advertising campaigns, magazine headlines and super market labels stating “Number One Superfood Everyone Should Eat” or “Eat This to Conquer Disease”. Perhaps it doesn’t help that there is no standard and legal definition of “superfood” in the health world. The reality is there ARE foods powerful enough to help lower the risks (dare I say cure!) of numerous health challenges and illnesses.
My travels have taken me to the south American rainforests and the mountains of China. I have visited herb shops in India, Hong Kong and the bustling markets of Indonesia, Thailand, Malaysia and Nepal. One thing that I have learned from all of my world travels is that nearly every culture has local foods and plant medicine which have are being used to reverse illness and disease. I have met indigenous healers and herbalist who have introduced me to some of the most effective health promoting plants, many of them delicious foods, which can be enjoyed on a daily basis in a variety of recipes.
Welcome to the Age of “Superfoods” and “Super Herbs”
The foods which I discuss below are nutrient-rich plants which I have discovered, when found organic, represent one of the best sources of clean, hormone-free, pesticide and chemical-free proteins, minerals, antioxidants, good fats and oils, essential amino acids, glyconutrients, vitamins, essential fatty acids, enzymes, coenzymes and polysaccharides.
CHIA SEEDS: This tiny seed has a massive amount of nutrition for both the body and the brain. They were celebrated as an energy food among the ancient Aztecs. Chia seeds are packed with protein, Omega 3s healthy fats, calcium, manganese, magnesium and phosphorus. Nearly all of the carbohydrates in Chia seeds are fiber. This makes them very hydrophilic, meaning that they can absorb 10-12 times their weight in water which helps keep your body hydrated. They have been proven to promote heart health, boost physical endurance and increase oxygen uptake level. The ratios of fat, carbohydrates and protein combined with their ability to mega hydrate make them a great food for weight-loss and a fitness. They were featured in the best-selling book Born To Run which highlighted them as the “ultimate runners food”. Being a vegetarian, I include chia seeds in my diet regularly as a protein source. Chia seeds can be sprinkled on salads or breakfast cereal, added to power bars and smoothies and blended up as a “pudding” comparable to tapioca. When I make fermentations such as kombucha, kvass or lacto-fermented sodas, I like to add them just before bottling. Your probiotic drink will become more of a sports gel than a drink.
GOJI BERRIES– Known as the ultimate longevity fruit, Goji Berries are a small red berry native to southeast Europe and Asia. Fortunately they are an incredible adaptable and resilient plant and are able to be grown in nearly any bioregion. They are an “adaptogenic” food meaning they invigorate and strengthen the systems of the body while protecting our cells from stress. Goji berries are loaded with polyphenolic antioxidants and they help the body boost the production of Human Growth Hormone(HGH). This speeds up recover time after surgery and extreme fitness, while helping slow down the aging process. They are a rich source of Vitamins C, B1, B2, B3 and more than 30 essential and trace minerals including zinc, copper, calcium, selenium and phosphorous. This magnificent berry is also a complete protein containing 18 amino acids including L-tryptophan, L-leucine and L-arginine. Regarded as a strong sexual tonic, goji berries improve overall stamina, mood and well-being which contribute to a healthier richer sex life.
Goji berries are gaining popularity and can be found in most health food stores. They are a small red berry, typically found dried and packaged. They can be eaten as they are, sprinkled on salads, blended in smoothies, combined in granola and power bars or mixed into baked goods.
RAW CACAO-Comes from the beans of a pod-fruit native to central and south America. Also called cocoa beans, cacao is what chocolate is made from (Note: I am not encouraging you to go out and eat a Hershy Bar and call it health food). The cocoa beans that conventional chocolate is fashioned from are usually roasted, destroying the majority of their nutritional benefits, before they’re ground and combined with refined sugar, dairy and other chemicals. Raw chocolate-no sugar, no dairy, no chemicals added-is perhaps one of the most nutrient dense foods ever discovered. It is particularly celebrated for its antioxidant profile of which some scientists claim contain the highest amount of antioxidants studied in any plant on earth: 30 times higher than Red Wine, 20 times higher than Green Tea, 15 times higher than Blue berries. Cacao is also an incredible source of Magnesium, Iron, Chromium, Manganese and Zinc. This magic bean contains the natural “Bliss Chemical” anandamide, a cannabinoid endorphin that the human body naturally produces after exercise that makes us feel great (cacao is the only plant that this chemical has been found in!). Contributing to its mood elevating properties, cacao contains Phenylethylamine (PEA) which is a class of chemicals that we produce in our bodies when we fall in love. PEAs also play a role in increased focus and alertness. PEAs combined with the high level of magnesium make raw cacao a natural appetite suppressant and excellent dieting food. Referred to as the “Aztec Heart Food” cacao is excellent for cardiovascular health. It contains the chemical Theobromine which dilates the cardiovascular system, making the hearts job easier.
Raw cacao has a slightly bitter flavor similar to coffee and can be found in most health food stores The most common ways it is found is as a powder, nibbs(small broken pieces of the bean) or as a whole bean. Cacao powder blends easily in smoothies and juices and can be used in place of cocoa or carob powder in any recipe. Cacao nibs and whole beans can be eaten as they are for a snack or sprinkled on salads, ice cream and mixed fruit concoctions.
MACA- Considered an ancient secret of the Incans, maca is a cruciferous root vegetable native to south America. Grown at 10,000 feet above sea level it is the highest altitude crop on earth. It is reported that while the Incans were building the magnificent city of Machu Picchu, carrying 20 tons boulders up the side of the mountain, they were subsisting on a diet of quinoa, spirulina and maca root. Each of which are revered as modern day superfoods. Maca is rich in calcium, magnesium, phosphorous, potassium, sulfur, sodium, iron and trace minerals including zinc, iodine, copper, selenium, manganese and silicon. Similar to Goji berries, maca is an adaptogen. It increases the body’s power of resistance against multiple stressors including physical, chemical and biological agents. It contains immune-enhancing sterols, including sitosterol, campesterol, ergosterol, ergosterol, brassicasterol, and ergostadienol. An excellent endurance food, maca was a favorite of Incan soldiers, because it reportedly made them fiercely strong. Nowadays it is commonly used by competitive athletes due to its ability to increase energy, stamina, oxygen in the blood, physical strength and neurotransmitter production.
Maca is most commonly known for its libido enhancing properties. It has the ability to treat both impotence and erectile dysfunction, making it natures answer to Viagra. In fact, it stimulates libido and fertility in both sexes. It does not contain any hormones, however it can be used as a hormone optimizer due to it’s ability to “jog” the pituitary gland into producing the precursor hormones. This ultimately ends up normalizing estrogen, progesterone and testosterone levels as well as balancing the thyroid, hypothalamus, pancreas and adrenals. It is maca’s ability to regulate and support the endocrine system that makes it such an excellent cure for chronic fatigue, depression, stress, tension and adrenal exhaustion. It has also reportedly been used to treat anemia, sterility, malnutrition, menopausal symptoms, menstrual disorders, poor memory, stomach cancer and tuberculosis.
Maca can be found online and in most health food stores. It is most commonly found dried and ground to a powder. Maca’s flavor is light, nutty and malty. It can be easily blended in smoothies, juices or water. I enjoy combing maca in protein shakes, oatmeal and combined with cacao since the two flavors are quite complimentary.
SPIRULINA- belongs to a class of single-celled blue-green spiral algae. Spirulina exist in warm fresh water and alkaline environments. Historically two civilizations were known to consume spirulina in large quantities: the people of Mexico city and those in the region of Lake Chad in Africa. It is reported that before the arrival of the Spanish in 1519 the Aztec dynasties revered spirulina as a superfood and would mix it with raw cacao creating super elixirs. Spirulina is 65-71% protein making it the highest concentration of protein found in any food ever discovered. It is a complete protein source containing all eight essential amino acids, and eighteen amino acids in total. The full-spectrum protein source in spirulina is known for its importance in balancing brain chemistry.
Spirulina is rich in Vitamins A(beta-carotene), B1, B2, B6, E and K and an abundant natural source of chlorophyll. In fact, second to chlorella blue-green algae, spirulina contains more chlorophyll than any other plant ever discovered. Chlorophyll is what gives green leaves their pigment and it is an essential blood builder and blood purifier. It is so closely related to human blood that consuming enough chlorophyll rich foods on a regular basis is like giving your body a blood transfusion. A molecule of human hemoglobin(blood) and a molecule of chlorophyll, if examined under a microscope, are nearly identical. The only chemical difference in the organic construction of chlorophyll is that the atomic center contains magnesium and the atomic center of human hemoglobin contains iron. Spirulina also contains as much iron as red meat and is one of the best sources of gamma-linoleic acid(GLA), an anti-inflammatory essential fatty acid necessary for a healthy nervous system. Spirulina has been used to treat anemia, muscle fatigue and weakness, body odor, ADD, ADHD, conditions of the liver and pancreas, arthritis and chronic radiation sickness.
Spirulina has a very earthy, green and, allow me to be perfectly honest, rather unpleasant flavor to it. It can be found in most health food stores in tablets, capsules or powdered form. Most “Green Superfood Powders” on the market contain spirulina. It can be added to savory soups or blended with very sweet fruit smoothies and fruit juices. I consume spirulina nearly everyday and, being honest once again, I have not found a way to make it tastes delicious. However, I LOVE how it makes me feel!
HEMP SEEDS– Also known as cannabis sativa or cannabis indica, hemp is an industrious plant: a weed. It is native to central Asia, but can be grown in practically any ecosystem and climate on Earth. Hemp seeds consist of 35% pure and complete digestible protein, 47% fat and 12% carbohydrate. Contain all of the essential amino acids and essential fatty acids necessary to maintain healthy human life. No other single plant source has the essential amino acids in such an easily digestible form, or has the essential fatty acids in as perfect a ratio to meet human nutritional needs. The oil from hemp seeds has the highest percentage of essential fatty acids of any seed ever discovered. Hemps seeds are an excellent source of the brain building and liver supporting lecithin which is a lipid substance comprised primarily of choline and inositol. Lecithin is found in all living cells as a major component of cell membranes. Hemp seeds are one of the few seeds that contain chlorophyll, the essential blood builder and purifier discussed earlier, most commonly found in leafy greens. They are excellent for the immune system because they contain the plant globulin legumin protein edestin. Hemp is the only source in the world of edestin protein which is the closest protein to human globulin. This easily digestible protein acts in the human body as the first line of defense against infection. Hemp seeds typically contain over twenty major and trace minerals including phosphorous, potassium, magnesium, sulfur, calcium, iron, manganese, zinc, sodium, silicon, copper, iodine and chromium.
The high quality proteins of hemp seeds make them a powerful healer. They have been used for building muscle and strength, balancing blood sugar, balancing brain chemistry, neurological health, rapid healing, building strong bones, and detoxifying the body. Hemp seeds essential fatty acid and protein profile provide a healthy alternative to eating fish, which has become risky due to rising mercury and PCB levels. Hemp seeds are also a great protein alternative to factory farmed beef, chicken and pork which are typically low in quality protein and high in fat and toxins. They are an in incredibly versatile seed, with a pleasant delicious nutty flavor. They are easy on the digestive tract and can be easily blended into water, beverages, smoothies, shakes and salad dressings. They can be found in most health food stores as shelled seeds or ground up as hemp protein. They are very small and are enjoyable sprinkled on salads or combined in salad dressings. They can be easily blended in smoothies or combined in granolas, cookies and power bars.
RECIPES
THE SUPERFOOD ENERGIZER
2 cups of your favorite liquid(tea, coconut water, purified water, or nut milk)
3 Tbl goji berries
3 Tbl raw cacao powder
1 Tbl cacao nibs
1 Tbl Maca powder
2 Tbl coconut nectar (raw honey, maple syrup or agave can be used as well)
2 Cups mixed berries of your choice ( my favorites are organic raspberries, blueberries, strawberries, black berries and red grapes)
2 bananas (the riper the better)
1 small pinch sea salt
-Blend all of the ingredients in a high powdered blender until smooth. Enjoy!
SUPERFOOD RAW POWER BARS
Ingredients:
2 C gluten-free organic rolled oats
1 C Hemp seeds
½ C Flax seeds
½ C Coconut flakes
½ C Pumpkin seeds
½ C Almonds
1 C Goji Berries
¼ C raw Cacao powder
1 T raw coconut oil
1 ½ C medjool dates
1 T organic vanilla
1/2 C Organic extra virgin olive oil
Directions:
Using a coffee grinder (your blender or food processor would work also) process the gluten-free rolled oats and flax seeds into a powder. Process ½ cup of the sunflower seeds into a powder and keep ½ cup whole. Quickly pulse the almonds and pumpkin seeds in a spice/coffee grinder making sure that most of them stay large and chunky. In a food processor add the dried coconut, processed nuts, oats, dates, vanilla, goji berries and olive oil and process until gooey and sticky. Measure out ¼ C of the mixture, form into bars or squares. These bars store well in a sealed container. Great for snacks, kids lunches or for a mid-workday snack. I like to pack them for long bike rides.
Where is the science in all of this SUPERFOOD STUFF?
Where is the proof? Where is the science? I have found studies of varying legitimacy to support what I have shared above, however large-scale, peer-reviewed research requires substantial funding. This funding is often provided by for-profit corporations that have little interest in validating whole foods or natural products that cannot be protected via patents. I’ve gathered information from my world travels and cross referenced them with the findings of doctors, healers, health writers, herbalists, body builders and triathletes. Many of the aforementioned superfoods are currently being used by practioners of natural health, with great success treating their patients, as well as extreme athletes who are truly testing the limits of the human condition. My goal is to provide information about some of the most nutrient dense foods available which may Increase energy and vitality, detoxify your system, boost your immune system and slow down the aging clock.
Superfoods are one of our best lines of defense against health challenges and they ensure that we stay healthy in a toxic world. When eaten on a regular basis they allow us to live with abundant and radiant health. The age of “superfoods and super herbs” is also part of the age of information, global communication and ever advancing technology. Answers, information, and cures are literally at our fingertips. We are now more than ever equipped to be our own best nutritionists, dietitians, doctors and healers. I encourage anyone reading this to do your own research and experiment on yourself. Start small and track your results. All superfoods may not be ideal for all people. We owe it to ourselves to seek wellness and live vibrant and radiant lives.