Are YOU Eating These 3 Superfoods?
A Superfood is defined as : a nutrient-rich food considered to be especially beneficial for health and well-being. If you Google superfoods, you'll get various lists. Some items I disagree with, like soybeans and fat-free yogurt. Most lists include salmon, berries, dark chocolate, and sweet potatoes.
Here are some good lists:
Mark's Daily Apple
Among the Paleo/Primal community, the #1 superfood is LIVER (from healthy, pastured animals). Hands down!
I get liver into my diet every day in the form of desiccated liver pills.
A level of faith is involved in the pursuit of nutrition and health. It's like a long-term investment that we hope will pay off down the line. It's not always evident immediately that the food choices we make are helping to avoid disease. I'm trusting that the whole, nutrient dense foods I eat will keep me more healthy, agile, active, strong, happy, and mentally sharp than I would be otherwise. I believe that superfoods are like insurance this will happen.
I was given the assignment for school to identify the nutrients in the foods I eat and think about the ways they nourish me. I just LOVE the holistic approach to health!
So, I decided to pick 3 foods I eat practically every day. I consider these "superfoods" for various reasons. These also happen to be 3 foods I did not eat before I adopted a healthy, whole-food diet.
Onto my 3 foods....
There are books and websites dedicates to the health benefits of avocado. Avocados are one of the most nutrient-dense foods. They are high in fiber and, ounce for ounce, top the charts among all fruits for folate, potassium, vitamin E, and magnesium. Avocados are rich in healthy monounsaturated fat, specifically oleic acid. This fat is touted as a "nutrient-booster", because it actually improves the body's ability to absorb nutrients from foods.
I love the taste and creamy texture of avocado. How do I feel when I eat avocado? Lucky that I figured out that's it's wise to eat the healthy fats. Like I'm having a special, smart treat!
Avocado oil is also considered ultra healthy!
Here's more info about avocados by Dr. Mercola and The Paleo Mama.
I eat nuts for a crunchy snack in lieu of chips. Although, I only feel the need to have a few a day, because they're so filling. Dr. Mercola calls them a "powerhouse of a nut". I feel rich when I eat them. Compared to other nuts, they are extremely low in Omega 6 content. Omega 6 oils are pro-inflammatory due to oxidation.
Macadamias have the highest amount of heart-healthy monounsaturated fats of any known seed. They also contain high amounts of vitamin B1, magnesium, manganese as well as calcium, phosphorous, potassium, sodium, selenium, iron, riboflavin, and niacin.
Buy whole, raw macadamia nuts HERE!
Coconut flour is simply dried, ground up coconut meat. It's made to be used in baking. It expands greatly in liquid and can be used as a thickener. It is significantly better health-wise, in my opinion, to flour from grains, especially refined white flour. It is also gluten free and very low in the anti-nutrient phytic acid.
2 tablespoons of Bob's Red Mill coconut flour contain:
2 g fat (all healthy saturated fat - heat stable!)
10 g carbs (9 g as fiber - awesome!)
2 g protein (not too shabby for a non-meat!)
The fat in coconut flour is mostly lauric acid, a saturated fat thought to support the immune system and the thyroid. Like most healthy fats, lauric acid also promotes good skin health. Coconut flour is an exceptionally good source of manganese which helps you to better utilize many nutrients including choline and biotin (found in eggs), vitamin C, and thiamin. Manganese also supports bone health, nervous system function, thyroid health and helps to maintain optimal blood sugar levels. (Source: Nourished Kitchen)
This gluten-free, grain-free girl can enjoy healthy baked "comfort foods" thanks to coconut flour. The majority of the baked goods on MY RECIPE PAGE utilize coconut flour. Give 'em a try!
Tropical Traditions has the world's best coconut flour, in my humble opinion. :-)
2/26/2014 05:40:13 am
I tried making bread with just coconut flour and it came out all crumbly, but I'll try again. Would love for you to share on Real Food Fridays tomorrow at 7 central.
2/26/2014 06:04:37 am
Thanks Joyce! I'm in Nashville and don't know about "Real Food Fridays". Sounds fantastic! Email me with details! firstname.lastname@example.org
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Jenny Yelle, MHNE Holistic Wellness Educator
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