SuperFoods for Any Century

SuperFoods
for Any Century
Steven G. Pratt, MD, FACS, ABHM
Vision Institute of Canada
Nutrition and Vision Conference
Calgary, Alberta
May 31 & June 1, 2008
1
Superfoods
Are…
• Healthy fat– carbs– protein whole foods
• Timeless
• Delicious
• Readily available
• Discussed in peer reviewed publications
– Associated with longevity
– Loaded with longetivity nutrients
Superfoods Are Part of Healthy
Dietary Patterns
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Mediterranean cuisine (Crete)
Okinawa
Japanese
Native American
• Contain SPF (sun protective factor) nutrients
• ↓ Inflammation the “natural” way
• Can be eaten fresh, frozen, blended, pureed, freeze dried,
cooked, micro-waved
Superfoods
• Spinach
• Blueberries
• Salmon
• Citrus
• Turkey Breast
• Pumpkin
• Broccoli
• Yogurt
• Walnuts
• Oats
• Tomato
• Legumes
• Soy
• Green Tea
* Superfoods Rx : Fourteen Foods That Will Change Your Life, 2004
2
Superfoods
• Apples
• Garlic
• Avocado
• Honey
• Dark chocolate
• Kiwi
• Dried fruits
• Onions
• Extra Virgin Olive Oil
• Spices
• Pomegranates
* Superfoods HealthStyle: Proven Strategies for Lifelong Health, 2006
Superfood #1: Beans
• High in protein, fiber, antioxidants
• Lower your heart disease risk by 20%
• Beans lower cholesterol, blood pressure, and weight (e.g.
appetite suppressant), and risk for gallbladder surgery
• Help control blood sugar (glucose)
• ↓ Risk for multiple cancers
3
Superfood #1: Beans
• Red beans #1 source of
antioxidants
• SPF Nutrients
• “Beano”
Superfood #2: Blueberries
• Otherwise known as “brainberries”
• Most exciting report: animal studies show actual reversal of brain
deterioration
• Lower the risk of cardiovascular disease and cancer
• The best chance to move, think like a kid as you “mature”
• TRY TO EAT: at least four
½ cup servings per week
• ↓ Exercise associated oxidative
stress
• “No Salt Added”
• May play a role in preventing obesity
• No Lard
• Berries and colon cancer
• Bathe each meal in berries
• Berries ↓ CRP
Superfood #2: Blueberries
• Prebiotic
• Anti-inflammatory
• Our vascular system loves berries
• May protect CNS against space travel
radiation exposure
Blueberries Contain
• A synergy of multiple
nutrients & phytonutrients
• Vitamin E
• Potassium
• Polyphenols
(anthocyanins, ellagic acid,
quercetin, catechins)
• Manganese
• Magnesium
• Iron
• Salicylic acid
• Carotenoids
• Fiber
• Folate
• Vitamin C
• Riboflavin
• Niacin
• Phytoestrogens
• Low calories
• Resveratrol
• SPF Nutrients
• #1 CAA
• TRY TO EAT 1 to 2 cups daily
4
Blueberry Sidekicks
• Purple grapes
• Cranberries
• Boysenberries
• Raspberries
• Strawberries
• Currents
• Blackberries
• Cherries
• Pomegranates
• Chokeberries
• Acai
• Gogi
• Bilberry
• Lingonberry
Broccoli Sidekicks
Superfood #3: Broccoli
• ↓ Risk for multiple cancers: 2 servings a day can result in 50%
reduction in risk
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Brussels Sprouts
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Cabbage
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Kale
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Turnips
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Cauliflower
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Collards
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Bok Choy
• Synergy with tomatoes to ↓ risk for prostate cancer
•
Mustard Greens
• SPF nutrients
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Swiss Chard
• Up-regulates “detox” enzymes
• Most powerful, easiest to eat form of broccoli: broccoli sprouts
(10 to 100x power of regular broccoli)
• Boosts the immune system, lowers the incidence of cataracts and
maybe AMD, supports cardiovascular health, builds bones and
fights birth defects
• Anti-inflammatory properties
• TRY TO EAT ½ to 1 cup multiple
times weekly
5
Superfood #4: Oats
• Whole grain consumption protects against cancer,
cardiovascular disease, T2DM (our fastest-growing chronic
disease)
• Positive associations have been reported between the
consumption off refined grains and risk of multiple chronic
diseases
• ↓ TC, high fiber and protein
• A real Superfood breakfast: keeps you “full”, low in
calories, nutrient-dense
• Whole grain bran fiber ↓ Atherosclerosis progression
• Whole grain intake is inversely and
independently associated with
carotid artery blood flow
Superfood #4: Oats
• Higher whole grain intake associated with a lower
cardiovascular disease risk reduction of ≈25% when high,
low quintiles of intake are compared
• Endothelial cells love whole grains
• Whole grain fiber (bran & germ) helps ↓ risk for obesity,
cardiovascular disease, and most likely colon cancer
Oat Sidekicks
Super Sidekicks
– Wheat Germ
– Ground Flaxseed
Sidekicks
– Brown Rice
– Buckwheat
• ↑ Whole grains ↓ death from inflammatory disease
– Wheat
– Bulgur Wheat
• SPF nutrients
– Barley
– Rye
• TRY TO EAT 5 to 7 servings a day of whole grains
(for example, whole wheat bread would count!)
or 10-21 grams whole grain fiber
– Amaranth
– Quinoa
– Millet
6
Superfood #5: Oranges
• Good source of vitamin C
• Low vitamin C intake doubles risk of hip fracture
• Support heart health and prevent cancer, stroke, cataracts,
diabetes and a host of chronic ailments
• >200 mg vitamin C for >10 yrs ↓ cataracts
• Anti-inflammatory
Superfood #5: Oranges
• Highest vitamin C intake associated with lowest all cause
mortality
• Citrus polyphenols (Flavonones) ↓ the risk of CHD death in
women by 22%
• SPF nutrients
• Enjoy the skin
• TRY TO EAT 1 serving daily
(drink high pulp OJ)
Orange Sidekicks
Superfood #6: Pumpkin
• A low caloric high fiber food
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Lemons
White and Pink Grapefruit
Kumquats
Tangerines
Limes
• Rich in alpha carotene and beta carotene
– “Longevity nutrients”
• Helps lower the risk of various cancers (lung, colon, bladder,
cervical, skin, and breast) and supplies nutrients necessary for
healthy, youthful skin
• Inverse relationship between serum carotenoids and DM
• May ↓ risk for cataracts
• Anti-inflammatory
• An SPF powerhouse
• TRY TO EAT ½ cup most days
7
Superfood #7: Wild Salmon
Pumpkin Sidekicks
• Diets high in n-3’s are conducive to CNS control of appetite
• Carrots
• Butternut Squash
• Sweet Potatoes
• Orange Bell Peppers
• Lowers the risk of heart disease and cancer
• The more omega-3 fish oils you eat; the lower your blood
pressure and heart rate
• In one study eating the oil in fish cut cancer incidence by over
60%
• 4x weekly ↓ risk for and progression
of AMD
• Men with the highest n-3’s 66% less
likely to develop colorectal cancer
Wild Salmon Sidekicks
Superfood #7: Wild Salmon
• Studies suggest that fish consumption is associated with a
lower risk for depression, violent behavior, Alzheimer’s disease,
Attention Deficit Disorder, Atrial fibrillation
• Improved bone mineral density
• Anti-inflammatory
• SPF nutrients
• TRY TO EAT Wild salmon, halibut,
sardines, etc. 2 to 4 times per week
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Alaskan Halibut
Canned Albacore Tuna
Sardines
Herring
Trout
Sea Bass
Oysters
Clams
For healthy heart, brain, eyes—You must eat fish!!!
9 Monterey Bay Aquarium website www.mbayaq.org
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Superfood #8: Soy
Superfood #8: Soy
• Helps prevent cardiovascular disease, cancer, and
osteoporosis, and helps relieve menopausal and menstrual
symptoms
• The Soy – Kidney connection
• Super alternative protein; the only plant-based complete
high-quality protein
• Important to eat soy during first
2 decades
• Lower risk for breast/prostate cancer
• TRY TO EAT at least 10-15 grams of soy protein per day
and divide total soy intake to two separate meals or snacks
• Anti-inflammatory
• An SPF powerhouse
• Does not ↓ “sex drive”
Soy Sidekicks
(Forms of Soy)
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Tofu
Soymilk
Soy Nuts
Edamame
Tempeh
Miso
Soy Yogurt
9
Superfood #9: Spinach
Spinach Contains
• The more spinach you eat, the lower your risk for multiple
cancers
• A synergy of multiple
nutrients & phytonutrients
• B vitamins (thiamine,
riboflavin, B6, folate)
• Decreased risk for cardiovascular disease, age-related
macular degeneration and cataracts
• Lutein / zeaxanthin
• Alpha lipoic acid
• One of the healthiest foods you can eat. Remember, the
darker the greens, the more phytonutrients
• Plant-derived omega-3 fatty
acids
• Vitamins C & E
• Beta-carotene
• Minerals (calcium, iron,
magnesium, manganese, and
zinc
• “Brain Food”
• Glutathione
• Polyphenols
• TRY TO EAT 1 cup steamed or
2 cups raw, dark, leafy greens
most days
• Potassium
• Betaine
• Anti-inflammatory
• SPF nutrients
* Is also low in calories
Spinach Sidekicks
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Kale
Collards
Swiss Chard
Mustard Greens
Turnip Greens
Bok Choy
Romaine Lettuce
Orange Bell Peppers
Superfood #10: Tea
• The cheapest, easiest, no-calorie way to improve your diet and live
longer
• Boosts the immune system, helps prevent cancer and
osteoporosis, lowers the risk of stroke
• ↓ Risk for cataracts, hypertension (dose response)
• Anti-inflammatory
• Inverse relationship between green tea intake
and risk for DM2
• Initial studies suggest may help to control weight by increasing
energy expenditure (a “fat burner”)
• SPF nutrients
• TRY TO DRINK >1 cups green, black,oolong, white,
Rooibus (herbal) tea daily
10
Superfood #10: Tea
My Favorite Tea
• Ideal 4 cups/d & “squeeze” the tea bag
• Not just women: Men who drink tea may reduce their risk of
heart attack by 44% with just one cup daily
• Green Tea Benefit in Women
– 31% ↓ risk of dying from CVD
– 62% ↓ risk of dying from stroke
– 23% ↓ risk of dying from any cause
• Green Tea Benefit in Men
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3-4 oz hot water
Steep 2 green tea bags 3-4 minutes
Squeeze tea bags “dry”
Add 1-2 tsp dark honey
Add 3-4 ounces Silk Vanilla or plain Soy Milk (or Costco
Soy Milk)
• Enjoy!
– 22% ↓ risk of dying from CVD
– 42% ↓ risk of dying from stroke
– 12% ↓ risk of dying from any cause
• Green tea consumption ↓’s risk for breast cancer
• Green tea and cataracts, AMD
Superfood #11: Tomatoes
Superfood #11: Tomatoes
• Lower the likelihood of cancer, can play a role in preventing
cataracts, age-related macular degeneration, and
cardiovascular disease
• In one study on elderly nuns, the ones with the highest
levels of lycopene functioned almost 4 times better than
those with lowest levels
• A “natural blood thinner,” as are kiwi & purple grape
juice/red wine
• TRY TO EAT 1 serving of canned tomatoes per
day and multiple servings per week of fresh
tomatoes. Pizza can be a health food if you
modify it slightly: more sauce; less
cheese plus whole grain crust
(A.C. LaRocca &
SuperFoods Kitchen pizzas)
• Anti-inflammatory
• The lycopene in tomatoes actually acts
like an internal sun block
= SPF Nutrients
11
Tomato Sidekicks
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Red Watermelon
Pink Grapefruit
Japanese Persimmons
Red-fleshed Papaya
Strawberry Guava
Superfood #12: Turkey
• A perfect example of a twenty-first century "healthy" protein
source, extremely low in fat, and provides multiple nutrients
which help build a strong immune system
• Inexpensive, low-fat protein – lower in fat and calories than
chicken
• SPF nutrients
• TRY TO EAT 3 to 4 servings per
week (3 - 4 ounces)
Turkey Sidekicks
• Skinless Chicken Breast
Superfood #13: Walnuts
• Nuts can play an important role in helping to prevent obesity
• A handful a day can cut your risk of cardiovascular event by
as much as 51%
Turkey Glutathione Connection
• Plant based n-3’s
• ↓ TC, LDL-C
• Endothelial cells love walnuts
• Boost you Glutathione with high cysteine protein sources
• Turkey breast
• Chicken breast
• Nonfat yogurt
• Soy
• Two tablespoons of peanut butter 5 times/week cuts risk of
type II diabetes by 20%
• Along with tea, the easiest way
to improve your heath
• A great snack food
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Walnut Sidekicks
Superfood #13: Walnuts
• ↓ Risk/progression of AMD
• Anti-inflammatory
• Melatonin
• ↓ C-Reactive protein
• SPF nutrients
• TRY TO EAT a handful of nuts, five times
a week
* Skip the salt and added oils
Nuts and Omega’s
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Almonds
Pistachios
Sesame Seeds
Peanuts
Pumpkin and Sunflower Seeds
Macadamia Nuts
Pecans
Hazelnuts
Cashews
Superfood #14: Yogurt
• Non-fat and organic when possible
Grams/oz
• Great source of digestible protein; double the protein of
milk
• Promotes strong bones and a healthy heart, great source
of calcium
Almonds
0
Peanuts
0
Pecans
0.28
• Look for active cultures, prebiotics (e.g. Inulin)
Pistachios
0.07
• Immune system booster
Walnuts
2.6
• Helps lower blood pressure (Dash diet)
• Anti-inflammatory
• TRY TO EAT 2 cups daily
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Yogurt Sidekicks
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Kefir
Stoneyfield Farm yogurt / fruit smoothie
Dan Active Immunity Probiotic
Soy yogurt
Sustenex
Superfood #15: Dark Chocolate
• Flavonol content of 100 grams various foods
Apple
Cherry
Dark chocolate
Red wine
Black tea
111 mg
96 mg
510 mg
63 mg
65 mg
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Dark Chocolate
Dark Chocolate
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• Total Polyphenol Content of a Single 40 gram Serving of
Chocolate
Newman’s Own Sweet Dark Dark Chocolate
955 mg
Dove Silky Dark Chocolate
811 mg
Endangered Species Chocolate Company Wolf Bar 811 mg
(with cranberries and almonds
Cadbury Royal Dark Indulgent Dark Chocolate
765 mg
Hershey’s Special Dark Mildly Sweet Chocolate
739 mg
Chocolat de Dina Extra Dark Chocolate with Green
Tea
676 mg
*Superfoods HealthStyle 2006
Dark Chocolate
• Dark chocolate and sex
• Many ↓ risk for AD
• At least in females, ↑ blood flow to parts of brain, associated
with cognition
• ↓ Mortality in women
• When buying dark chocolate, purchase brands with at least
70% cocoa solids
• The BP med with NO side effects, but use portion control!
In a cohort of 470 elderly men, cocoa intake inversely associated
with
– Blood pressure
– 15 year cardiovascular and all-cause mortality
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↓ Inflammation
Beneficial delays in blood clotting
↑ HDL-C
Caffeine not an issue
Photoprotection of the skin
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↓ Skin sensitivity to sunlight (25%)
Protects DNA from oxidation
↓ Inflammation in skin
↑ Cutaneous blood flow (100%)
Improves skin texture
↑ Skin hydration
Dr. Steve’s Hot Chocolate
• 3 Tbsp 100% ground organic cocoa beans
• 6-8 oz Soy milk (warm)
• 1-2 tsp dark honey
Only known side effect = better health
15
Superfood #16: Apples
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“Peel power”
↓ Risk for asthma, ↑ pulmonary function
↓ Risk for lung cancer, ? Breast cancer
↑ Apple consumption seems to lower risk for DM2
↓ Cholesterol, triglycerides
↓ Risk for cardiovascular disease (13-22% in one female
cohort)
• Weight control
• “An apple a day keeps the doctor away”
• Sidekicks: pears
Superfood # 17: Avocado
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↓ TC and LDL-C
↑ HDL-C
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Powerful nutrient booster
High in magnesium and potassium
Sidekicks: asparagus, artichokes, extra-virgin olive oil
1/3-1/2 multiple times weekly
Superfood #18: Spices
Cinnamon
• ↓ Serum glucose, triglycerides, LDL-C, and TC
• Smell cinnamon for brain boost
Black Pepper
• Enhances the bioavailability of polyphenols
• Anti-inflammatory properties
16
Superfood #19:
Extra Virgin Olive Oil
Superfood #18: Spices
Turmeric
• The yellow spice that makes curry
• Antioxidant
• Anti-inflammatory
• Inflammatory markers
• Natural aspirin effect via salicyclic acid
• Anti-cancer
• Blocks a wide array of cancer promoting mechanisms
• India = average consumption about 1 gram/d
• 8 grams/d “safe”
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Superfood #20: Garlic
• Synergy of ≈100 nutrients
• ↓ Blood pressure, platelet aggregation
• ↓ Triglycerides, LDC-C
• ↑ HDL-C
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May ↓ colorectal, gastric and prostate cancer
Antibiotic
Sidekicks: scallions, shallots, leeks, onions
Use “to taste” multiple times per week
↓ Oxidative stress including oxidation of LDL-C
↓ Blood pressure, TC, LDL-C
↓ Risk for colon, breast cancer
Sidekicks: canola oil
1 tablespoon most days
High smoke point (410°)
Best to cook with temperatures < 350°
Store in cool, dark place
Consume within 10-12 weeks once opened or store in
fridge where it lasts about year
Superfood #21: Onions
↓ Risk of heart disease ≈20%
↓ Risk for cancers of brain, esophagus, lung, stomach
Potent anti-inflammatory
Sidekicks: garlic, scallions, shallots, leeks, chives
For maximum health benefits cut and let sit for
approximately 10 minutes
• Phytonutrient content purple > yellow > white
• Eat multiple times per week
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Superfood #22: Honey
• Helps maintain optimal blood sugar
• ↑ serum antioxidants
• Wound healer
• Prebiotic function
• Sidekicks: none
• 1-2 teaspoons multiple times per week
Superfood #23: Kiwi
• ↓ Triglycerides and platelet hyperactivity (up to 18%)
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A “non-fat” source of vitamin E
Rich in vitamin C
A fruit source of lutein
Very low caloric/nutrient score
Sidekicks: pineapple, guava
Eat multiple times weekly
Superfood #24: Pomegranates
• ¼ cup ↓ LDL-C oxidation
• ↓ Blood pressure
• 100% juice best
• ↓ Growth rate of prostate cancer
• May play a role in preventing skin, lung, colon and breast
cancer
• ↑ Dermal collagen
• Sidekick: plums
• 4-8 oz of 100% juice multiple times weekly & unlimited
seeds
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ORAC Score
Superfood #25: Dried Fruits
Per 100 grams (3.5 ounces):
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Berries (beware of added sugar)
Figs
Apricots
Raisins
Prunes (dried plums)
Apples
Cherries / Tart Cherries
All are calorie rich / nutrient rich
Fruit
ORAC Score
Dried Tart Cherries
6,800
Acai fruit
5,754
Blueberry
2,400
Frozen Tart Cherries
2,100
Strawberry
1,540
Raspberry
1,220
* Need 3,000 to 5,000 ORAC units of antioxidants a day
to reach the level of antioxidant capacity in the blood
associated with various health benefits.
Tart Cherries
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↓ Pain of gout, arthritis
Inhibit COX-1 and COX-2
↓ Triglycerides, TC, FBS/insulin, ↑ HDL-C
Protect brain cells against oxidative stress
Contain melatonin
The doctor of the future will
give no medicine, but will
interest his patient in the care of
the human frame, in diet and in
the cause and prevention of
disease.
—Thomas Edison
19
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