S U P E R F O O D – yep, we have all heard
this word many a time. It is a beautifully catchy marketing word but what does
it really mean?
Oxford Dictionary defines it as:
-
‘a nutrient-rich food considered to be especially beneficial for health and
well-being’
Essentially
it is a whole food that contains a high level of a vitamin, mineral, nutrient,
phytochemical (ie. Antioxidant), they also are often low calorie and high
fiber, which help support our bodies to function at an optimal level, and then
some. As many people believe that some of the properties found in these foods can
combat ailments like heart disease and cancer.
The
superfood label is just that. It is a really smart label that the food industry
has gotten a hold of and run with it. So as long as you see past a lot of the
sneaky marketing ploys, superfoods are a great addition to your diet. They
don’t replace a healthy balanced diet full of whole foods, but they can give
you a boost here and there, if you know what kind of boost your looking for.
So
I have decided to give a little explanation behind a few of my favourite superfood
powders that I have incorporated in my diet, and what effect they can have in
your body. I have also included a few my favourite spices that I use almost
everyday, as they can also have medicinal effects on the body and can be a lot
easier to incorporate into your diet than a few of the superfood powders.
I decided not to
discuss herbs here, just superfood powders you can buy as well as spices. I am
planning on writing a herb and herbal tea post if that’s something you are
interested in? Let me know in the comments below.
 |
| Anti-clockwise from the Top: Maca, Acai, Mesquite, Lucuma, Camu Camu, Carob and Cacao. |
Superfood
Powders
Maca Powder-
This was the first
superfood that I brought into my diet and has to be my favourite. Maca is a
small root like vegetable that looks similar to a walnut and has been used for
thousands of years by the Incas in Peru. I find it doesn’t have a strong
flavour to it and blends well in smoothies or cereals, or in baking. It just
has to be incorporated slowly into your diet to begin with, as some people can
have reactions to it in large amounts.
It
has high levels of calcium and potassium, which help the nervous system, and muscle
and vascular functions. Also incorporating B and C vitamins, phystosterols and
alkamides, to increase energy, boost immunity, and strengthen the body’s
endocrine system, enhancing processes like metabolism, mood, growth and sexual
functions.
So it helps
increase endurance and stabilize your energy levels, while balancing out your
hormones and assisting with stress, anxiety and fatigue.
Acai Powder- (pronounced ah-sigh-ee)
Acai
can be found in a few different forms, powder, juice, capsule or in frozen
puree. I personally use the powder because I find it easier to add into my
smoothies and acai bowls, but the frozen puree is also really delicious. It is
a sour tasting berry that tastes so amazing when paired with cacao or carob.
Acai
is a small dark berry that is native to the Amazonian rainforest, and is
absolutely jam-packed with antioxidants. Antioxidants are compounds that
neutralize the free radicals that are floating around our bodies that can
damage our cells.
Acai
also contains high levels of B vitamins, as well as vitamins C and K, which
help increase our energy levels, combat fatigue and strengthen out immune
system.
Mesquite Powder-
Mesquite
is an edible pod of a plant found in dry regions of North and South America. It
has a sweet caramel malt taste to it and is delicious in smoothies and baking.
Mesquite
powder is low on the glycemic index, even though it has quite a sweet flavour
to it. It has significant levels of calcium, magnesium and contains the amino
acid, lysine. Which plays a large role in calcium absorption, building muscle
protein, and the body’s production of hormones, enzymes and antibodies.
Mesquite
has also been found to have the potential to aid in the management of diabetes,
as treatment with the powder has been found to boost the beta cells of the
pancreas, which are responsible for producing and secreting insulin.
Lucuma Powder-
Lucuma is a Peruvian fruit that is similar to a persimmon, with a
subtle sweet, citrus and caramel flavour. This powder can be added to many
foods, cereals, smoothies, juices, desserts and baked goods.
This
fruit is an amazing all-rounder superfood powder; it’s low GI and contains high
levels of beta-carotene, calcium, iron, magnesium, phosphorus, potassium and
vitamin B3 (Niacin).
Vitamin
B3 or Niacin is a compound that participates in metabolic reactions in the
body, and are key in energy-transfer reactions, especially the metabolism of
glucose, fat and alcohol. So, niacin can be utilized in the body to mobilize
fat and remove toxic substances stored in your fat cells. This is a vitamin
that can become toxic if you constantly consume too much though, so keep that
in mind when portioning out your serving size of the superfood powder.
Camu Camu Powder-
This
is another Peruvian fruit that grows in the shallows the Amazon River. Camu
Camu powder has a really strong citrus taste, and I use it in juices and
smoothies.
With
such a strong citrus taste its not surprising that this powder is known for its
really high Vitamin C content. The powder is essentially the fruit flesh
dehydrated and ground into a powder, with vitamin C content 30 to 60 times
higher than that of an orange.
A
few of Vitamin C’s rolls in the body are to act as an antioxidant, assist in
the absorption of iron, strengthen the resistance to infection, in amino acid
metabolism, as well as the synthesis of collagen and thyroxine.
Carob Powder-
This
is one of the most delicious tasting superfood powders. Carob comes from the
pod of the Carob tree, which is then crushed to form the carob powder. It
tastes like chocolate. Enough said.
It
contains less fat than cacao powder, tastes sweeter, and unlike cacao it is
also caffeine free! I often use this in place of cacao powder in many recipes,
smoothies, desserts and in baking.
Carob
has antiviral and antibacterial properties, can assist in digestion, while it
can also play a role in regulating blood glucose and lowering cholesterol.
F U
N F A C T - it is also not
poisonous to dogs, unlike cacao.
Raw Cacao Powder-
With
all of the above superfood powders I try to buy them in raw form, as often
vitamins and minerals can be effected by temperatures and light, but I always
choose to have the raw form of cacao powder as it has twice the amount of
antioxidants as the cacao made from roasted beans.
With
a name that means ‘food of the Gods’ in Nahuatl, where could you go wrong? Made
from the bean of the cacao tree, it contains high amounts of antioxidants, as
well as manganese, fiber, vitamin C that helps the immune system and magnesium
that contributes to heart and muscle health.
It
has been shown to improve your mood, blood circulation, enhance metabolism as
well as increase brain function. Even with all these benefits, if you have
difficulties with caffeine or have problems with adrenal fatigue try and stick
mainly to carob powder for your chocolaty hit.
 |
| From Left to Right: Maca, Acai, Mesquite, Lucuma, Camu Camu, Carob and Cacao. |
Spices
Cinnamon-
Ohhh
cinnamon. So I do love this spice, but apart from tasting absolutely amazing
and making it into my diet daily, it is made from the dried bark of two types
of Asian evergreens.
This
spice can be added to both savory and sweet foods or drinks, and can help
relieve gas and bloating. While also having antibacterial and antimicrobial
properties, it has also been found that it may reduce the discomfort for those
suffering from heartburn.
Turmeric-
Turmeric
is a relative of ginger and was first found in India. It has a mustard yellow
colour and is most often used in savory foods.
It
is an ingredient that is highly prized in Ayurvedic medicine, and is becoming
more popular recently due to the antioxidant flavanoid, Curcumin, which is
found in turmeric and shown to have anti-inflammatory properties. This makes it
beneficial to the circulatory system, helping to keep red blood cells from clumping
and increases circulation. It is also known to aid in digestive disorders.
Ginger-
This
delicious warming spice can be used in many different ways, in sweet desserts
and baking or savory dishes and curries or even in drinks and teas. Ginger is
most commonly used as an ingredient to help alleviate nausea and vomiting,
weather it be from motion sickness, morning sickness, food poisoning,
gastroenteritis or chemotherapy.
Ginger
also has anti-inflammatory properties that block a pro-inflammatory, hormone
like chemical, called prostaglandins. This may help with the pain suffered in
migraines if taken at the first signs of symptoms, as migraines are thought to
be caused by the inflammation of the blood vessels in the brain. Similarly, it
is thought to help with the swelling and inflammation of those suffering with
arthritis when ingested.
Chilies - Capsasiniods -
Chilies
or hot peppers can add flavour and heat to many dishes, I use chili flakes or
cayenne pepper in almost all of my savory dishes, and I usually add a pinch to
my chocolate dishes, as I find it just gives the chocolate a lift and a warmth
and tastes amazing. I have learnt though, as much as I like chili, adding too
much to a chocolate dish isn’t that nice…
The
heat in chilies is from substances called capsaicinoids, which actually have no
smell or flavour to them, and are found in the seeds and white ribs of the
chili. Capsaicinoids can be used topically as pain relief, while consuming them
can help relieve the discomfort and sinus congestion cause by allergies, colds
and flu.
It
has also been thought that consumption of chilies can stimulate the productions
of endorphins, boosting your mood, while also acting as an anticoagulant,
helping to prevent blood clots.
Red varieties of
chilies have been found to have a higher nutritional content than green
varieties, with high levels of beta-carotene, vitamin C, and bioflavonoids,
which are plant pigments that are thought to help prevent cancer.
Nutmeg-
I
could go on forever about spices but the last one I have included today in
Nutmeg. Nutmeg is the shelled seed of a small plant; the hull of the seed is
called mace.
A
substance in nutmeg called eugenol, is thought to prevent heart disease by
preventing blood clots. Nutmeg also has antibacterial properties, and may
destroy the food-borne bacteria E. coli.
F U
N F A C T - Very high doses of a
compound found in nutmeg oil, myristicin, causes hallucinations.
Let
me know below, if you have any more interesting properties for these superfoods
and spices that I have missed!
‘Every
thought I think is creating my future’ – Louise L. Hay
Source:
- Foods that Harm, Foods that Heal –
Readers Digest & Dr Rosemary Stanton
- The Beauty Detox Foods – Kimberly Snyder
- The Whole Pantry – Belle Gibson
- Loving Earth
- Nourish, Vol.3 No.1 2015
- Understanding Nutrition (Australian and
New Zealand Edition) – E. Whitney, S. R. Rolfes, T. Crowe, D. Cameron-Smith
& A. Walsh
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