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• The human body regenerates cells everyday
• It completely renews itself every 7 years
• To build the healthiest cells possible – eat nutrient-rich foods everyday
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• Eating “super foods” may help prevent disease
• Eating “super foods” may decrease risk of:
– Heart disease
– Cancer
– Diabetes
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• Super foods may keep you feeling younger longer
• They may help reduce signs of aging
– Skin damage
– Loss of vision
– Joint flexibility
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It contains a large amount of nutrients which are linked with a reduced risk for disease.
Super foods are rich in:
• Vitamins
• Minerals
• Phytochemicals
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• “Phyto” from the Greek word meaning “plant”
• They give foods taste, aroma, color, and other characteristics
• They are believed to promote good health
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• Phytochemicals may:
– Serve as antioxidants
– Enhance the body’s immune response
– Make vitamin A from beta-carotene
– Reduce inflammation in the body
– Kill cancer cells
– Protect DNA from being damaged
– Prevent urinary tract infections
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• Oxidation: a reaction involving oxygen
• Free radical: an unstable by-product of oxidation
• Free radicals can damage:
– Cell walls
– Cell structures
– DNA within the cells
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• Are present in foods as:
– Vitamins
– Minerals
– Phytochemicals
• Stabilize free radicals which could otherwise stress or damage cells
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• Dark Green Vegetables
• Berries
• Legumes
• Orange Fruits and Vegetables
• Whole Grains
• Cold Water Fish
• Tomatoes
• Cultured Dairy Products
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• Rich in many vitamins, minerals, and phytochemicals
• Try these:
– Spinach
– Broccoli
– Bibb lettuce
– Collard greens
– Romaine lettuce
– Bok choy
– Kale
– Swiss chard
– Mustard and turnip greens
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• Rich in vitamin C, fiber, and phytochemicals
• Try these:
– Blueberries
– Raspberries
– Cranberries
– Strawberries
– Blackberries
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• Low-fat plant protein
• Rich in fiber, B vitamins, minerals and phytochemicals
• Try these:
– Black beans
– Pinto beans
– Garbanzo beans
– Lentils
– Kidney beans
– Lima beans
– Adzuki beans
– Cannellini beans
– Black-eyed peas – Soy beans
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• Contain a high level of beta-carotene and other nutrients
• Try these:
– Sweet potatoes
– Carrots
– Pumpkin
– Cantaloupe
– Mangoes
– Winter squash
– Orange bell pepper
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• Significant source of phytochemicals, fiber, vitamins, and minerals
• Try these:
– Wheat
– Oats
– Barley
– Rye
– Brown Rice
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• Rich in omega-3 essential fatty acids
• Good for your heart, brain and circulation
• Try these:
– Salmon
– Halibut
– Trout
– Tuna
– Sardines
– Mackerel
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• Rich in vitamin C and carotenes including lycopene and betacarotene
• May support prostate health (in men) and a healthy immune system
• Cooked tomatoes = better absorption of carotenes
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• Excellent source of calcium
• Contain “probiotics” – bacteria that promote healthy digestion and immune stimulating activities
• Try these:
– Yogurt labeled “live active culture”
– Kefir
– Buttermilk
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• Cocoa rich in flavonols
– Reduced risk of blood clots
– Lower blood cholesterol
• Added sugar, milk, and cocoa butter dilute the antioxidant action
• Processing of cocoa may affect presence of flavonols
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• Some antioxidants are identifiable by color
• Eat brightly colored fruits and vegetables for the greatest health benefits
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• Super foods are part of MyPyramid
– Whole grains
– Fruits
– Vegetables
– Dairy
– Legumes
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• Whole foods vs. overly processed
– Whole foods: unprocessed and unrefined
– Overly processed foods: refined, nutrients may be lost
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• Super foods are more effective than any nutrition supplement
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• Super foods may work synergistically together
• Try these:
– Berry and yogurt smoothie
– Whole-wheat pasta with tomato sauce
– Grilled salmon with mango salsa
– Oatmeal topped with blueberries
– Spinach salad with strawberries
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• Substitute or add these foods to your regular meals and snacks
• Make your new cells as healthy as possible
• Build a
“new & improved” body
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1. What is a super food?
A food that contains a large amount of nutrients which are linked with a reduced risk for disease
2. How do super foods help your body stay younger by reducing the signs of aging?
Decreased skin damage and loss of vision and improved joint flexibility
3. Name two functions of phytochemicals in the body.
Serve as antioxidants, enhances immunity, reduces inflammation, kills cancer cells, protects DNA
4. Why should you eat foods rich in antioxidants?
Antioxidant rich foods stabilize free radicals which would otherwise stress or damage cells
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5. Why should you choose dark leafy greens?
the darker the greens, the more phytochemicals present, which equals increased nutritional power
6. What color is a distinguishing characteristic of foods rich in beta-carotene?
orange
7. Omega-3 fatty acids found in cold water fish may reduce the risk of what disease?
coronary heart disease
8. Mixing and matching super foods can increase their nutritional benefit by helping the body absorb more nutrients. What is this called?
synergy
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To learn more about Super Foods: http://www.ific.org/nutrition/functional/index.cfm
http://www.webmd.com/a-to-z-guides/features/superfoods-everyone-needs http://www.dolesuperfoods.com
http://www.superfoodsrx.com
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