Superfoods are vibrant, nutritionally dense foods that offer tremendous dietary and healing potential. They are powerful sources of clean protein, vitamins, minerals, enzymes, antioxidants, good fats, amino acids, and other nutrients. Superfoods are foods that go above and beyond. They pack in the good stuff that we all want rallying for our health on a daily basis.

Although there are long lists of foods that contain nutrients that support health, superfoods turbo charge the system, especially when eaten on a regularly.

Antioxidants

These are substances capable of counteracting the damaging effects of oxidation in our bodies.  Antioxidants are nutrients [vitamins and minerals] as well as enzymes [proteins that participate in biochemical reactions]. Normal body functions such as breathing or physical activity, and other lifestyle habits such as smoking, produce substances called free radicals that attack healthy cells. When these healthy cells are weakened, they are more susceptible to cardiovascular disease, autoimmune diseases,  and certain cancers.  Antioxidants, such as vitamins C and E and carotenoids, which include beta-carotene, lycopene, and lutein, help protect healthy cells from free radical damage.

Carotenoids

Among the 600 or more carotenoids in foods, beta-carotene, lycopene, and lutein are well-known leaders in the fight to reduce free radical damage. Foods high in carotenoids may be effective allies against prostate cancer [beta-carotene]; cancers of the mouth, pharynx, esophagus, stomach, colon and rectum [lycopene]; and may help decrease your risk of macular degeneration [lutein].  Foods high in carotenoids include red, orange, deep-yellow, and some dark-green leafy vegetables, like tomatoes, carrots, spinach, Brussels sprouts, sweet potatoes, winter squash, and broccoli.

Vitamin E

The main role of vitamin E is as an antioxidant. It helps protect your body from cell damage that can lead to cancer, heart disease, and cataracts. Vitamin E works with other antioxidants like vitamin C to protect from some chronic diseases. Vitamin E is found in vegetable oils, salad dressings, margarine, wheat germ, whole-grain products, seeds, and nuts.

Vitamin C

Perhaps the best-known antioxidant, vitamin C offers a wide-variety of health benefits, including protection from infection and damage to body cells, helping produce collagen [the connective tissue that holds bones and muscles together]; protecting your body from bruising by keeping capillary walls and blood vessels firm; and helping in the absorption of iron and folate.  To take advantage of these benefits, eat foods rich in vitamin C like citrus fruits, strawberries, sweet peppers, tomatoes, broccoli, and potatoes

Omega-3 Fatty Acids

Fatty acids are the building blocks of fats, which, despite their misunderstood reputation, are vital nutrients. Omega-3 is used to regulate blood clotting, build cell membranes, and support cell health. It’s the kind of fats that help reduce blood triglycerides and low-density lipoprotein, the so-called bad cholesterol.  Omega-3s also curbs inflammation, which underlies a host of serious illnesses, including cardiovascular diseases, cancers, and autoimmune diseases.  Omega-3 fatty acids are commonly found in olive oil, nuts such as walnuts and almonds, and avocados. Replacing saturated fats [such as butter] with monounsaturated fats and polyunsaturated fats in your diet will help to lower LDL cholesterol.  Other sources rich in Omega-3s are wild salmon, flaxseed, chia seeds, spinach, and tofu.

Eggs

Eggs are high in proteins, essential minerals, and vitamins, including Vitamin B12 and Folate [B9], and a rich source of Vitamin  K [for blood clotting]. Eating eggs in moderation will NOT give you high cholesterol and they’re readily available at the caf!

So take the nutrition challenge, and the next time you are in the caf, look for these superfoods! If you have any questions, you can ask James Suriano, General Manager of Sodexo at Le Moyne!