Super-eating through phyto-nutrition: the next generation of functional medicine by Hannah Kaye, Nutritional Therapist
It's usually fairly obvious if a food item is healthy. An apple or a sprig of rocket: healthy. A double bacon cheeseburger: not so much. What isn't so obvious, however, is if a food is exceptionally healthy. These foods have become known as "superfoods".
In his book, Superfoods: The Food and Medicine of the Future, David Wolfe lists the top 10 superfoods as:
- Goji berries
Cacao
Maca
Bee products
Spirulina
Blue-green algae
Marine Phytoplankton
Aloe Vera
Hempseed
Coconuts
This is because all of the above are powerful sources of clean protein, vitamins, minerals, enzymes, antioxidants, good fats and oils, essential fatty and amino acids, and other nutrients.
For example, the Goji berry is said to be a complete protein source with extraordinary levels of antioxidants. It also assists with the digestion of food. It is considered the number one medicinal herb in Chinese medicine.
Cacao is believed to have higher concentration of magnesium, chromium, iron, and antioxidants than any food in the world. It is also exceedingly rich in copper, zinc, and manganese.
Blue-green algae is said to contain the broadest array of phytochemicals of any known algae, including trace elements, amino acids, essential fatty acids, chlorophyll, vitamins and minerals. The chlorophyll, is particular, stimulates liver detoxification and may bind to heavy metals.
But what about the pomegranate? It contains polyphenols, tannins and anthocyanins, which are all beneficial antioxidants. 100% pure pomegranate juice contains high levels of antioxidants - higher than most other fruit juices, red wine or tea. Preliminary evidence has suggested that drinking concentrated pomegranate juice may reduce cholesterol. Furthermore, drinking a glass of pomegranate juice a day for one year may reduce blood pressure (particularly systolic pressure) and slow down low density lipoprotein or LDL cholesterol (the bad cholesterol) oxidation.
Essentially, the most critical component of any “superfood” is a high phytochemical content. This is what is proven to give them health-promoting properties, such as:
• Preventing or reducing inflammation
• Helping to regulate metabolism and burn body fat
• Lowering total cholesterol
• Lowering blood pressure
• Helping to protect against heart disease
• Helping to protect against cancer
• Helping to protect organs from toxins
• Promoting digestive health
Phytochemicals are a group of chemicals produced by all plants. Therefore, if your budget is stretched (putting some “superfoods” out of your reach), but your diet is rich in fruits, vegetables, legumes, wholegrains and nuts, you’re already super-eating. Ensure you’re getting the following phytos:
Carotenoids
These are the source of the bright orange, yellow and red colours of many fruits and vegetables. They have many anti-cancer properties. Butternut, peppers and spinach are all good choices.
Chloropyll
This is the pigment that gives plants and algae their green colour. It is an excellent antioxidant and may promote the elimination of harmful toxins and carcinogens. Pick watercress, parsley and rocket.
Flavonoids
There are at least 6 different classes of flavonoids but all are generally found in fruit, vegetables and legumes. They have direct antioxidant activity, stimulate detoxification and bind to heavy metals. Berries, green & white tea, apples and legumes are good choices.
Organosulfur compounds
Garlic has been used for culinary and medicinal purposes for centuries. It is particularly rich in organosulfur compounds. These reduce cholesterol, aid detoxification, mop up free-radicals and are anti-inflammatory. It you are intolerant to garlic, go for red or white onions.
Indole-3-carbinols and Isothiocyanates
You find these anti-cancer phytochemicals in cruciferous vegetables like broccoli, horseradish, kale & watercress. These vegetables are also high in other anti-cancer nutrients like vitamin C, folate, selenium, carotenoids and fibre.
Lignans
Flaxseeds are the richest dietary source of lignan precursors. These act as phytoestrogens which means they bind to oestrogen receptors and may actually block or antagonise the effects of oestrogen in some tissues. For this reason they may be able to reduce the risk of developing hormone-based cancers like prostate and breast. Stick with freshly ground flaxseeds as the oil (unless kept in a dark bottle and refrigerated) oxidises very easily.
Eating a diet rich in phytochemicals means that you are using what is on your plate as not only a food, but also a medicine. They can go a long way to improving overall health, boosting the immune system, aiding detoxification and nourishing the body.
Bibliography
Drake V (2009) Phytochemicals Linus Pauling Institute – ¬Micronutrient Information Centre Oregon State University
Pizzorno J, Murray M and Joiner-Bey H (2002) The Clinician’s Handbook of Natural Medicine Churchill Livingstone
Hannah Kaye, BSc (hons) NT, BJourn, is a certified Nutritional Therapist. She obtained her degree through the British College of Nutrition and Health and Greenwich University in London. She is also an active Member of the South African Association of Nutritional Therapists (SAANT). Hannah is passionate in her belief that a functional approach to health, good nutrition, and a more natural way of living can improve the quality of life of everyone. She treats all areas of health with a special interest in women’s health and child nutrition.
Hannah practices in Hyde Park, Johannesburg & Kenilworth, Cape Town. Contact her on 083 6011 750 or hannah@hannahkaye.co.za
