Superfoods are special because of their intrinsic attributes and the benefits they bring to consumers thanks to their high content of nutrients, antioxidants,fiber or energy and generally for their contribution to people´s health and wellness.
The BIG 3 benefits of SUPERFOODS: Antioxidants, Nutrients, Fiber
ANTIOXIDANTS protect the body from wear and tear, while strengthening the immune system, muscles, bones and skin. They do this by stabilizing cell-damaging “free radicals” that form as we use energy and age. Unhealthy processed and sugary foods, stress, excessive exercise, extended sun exposure and some chemicals in our environment also spur free radical production. The more antioxidants present in the body, the less damage free radicals can cause.
Think ORAC! One of the many measures of the antioxidant activity in foods is the ORAC (Oxygen Radical Absorbance Capacity) value. Eating foods with high ORAC values (a.k.a. AntiAging Points) may help to slow the aging process. Daily recommended points is 3000-5000 (USDA Agricultural Research Service, February 1999).
SAMPLE SUPERFOODS ORAC VALUES (PER 3½-OZ SERVING)
Blueberries. . . . . . . . . . . . . . . . . . . . . . . . . . . . 2400
Broccoli. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 890
Blackberries. . . . . . . . . . . . . . . . . . . . . . . . . . . 2036
Kale. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 1770
Spinach. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 1260
NUTRIENTS in most superfoods consist of vitamins and minerals of the type found through studies to be lacking in many Americans’ diets, yet key to health. They include vitamin A (as carotenoids), vitamin C, the B vitamin folate, magnesium and potassium. Some superfoods also contain protein, “good carbs” and oh-so-important healthy fats, such as omega-3s and GLA (gamma-linolenic acid).
FIBER aids digestion and improves absorption of nutrients, increases insulin effectiveness and feelings of “fullness,” while decreasing the risk of certain diseases. The typical U.S. diet only includes about half the recommended 25–30g/day. See why you need more?