Super Foods

The term " super foods " is being used with increasing frequency, in many health circles. But what exactly are these superfoods... and what makes them super?

At the top of the dietary tree are some so called superfoods that include fruits, vegetables, pulses and nuts. They are referred to as super foods because of their high nutritional content and medicinal properties that help to boost the immune system, ward off diseases such as cancer, heart disease, and kidney failure and they even slow down the aging process.

Many kidney related diseases can be avoided and in some cases reversed if we simply changed our diets. Unfortunately due to ignorance or poor dietary choices, we suffer needlessly. Hopefully, the information provided on this page (and other pages of this site) will provide some useful information that can be used in making healthy dietary choices. Ultimately, though, when it comes to your diet (and health), the choice is yours.

We will look at some of these super foods and their health promoting properties. This will by no means be exhaustive. We will cover some of the most potent and widely available super foods, so that you can start using them as soon as possible. We encourage you to write these superfoods on your shopping list so you would not forget to pick them up the next time you go shopping.

It is common knowledge that citrus fruits like oranges and mandarins are rich in vitamin C, a nutrient that helps to boost the immune system. But did you know that green, leafy vegetables are packed with antioxidants, which are powerful boosters to your immune system? They play an important role in defending the body against free radicals that causes many degenerative diseases.

Watercress, lettuce, and kale are good, cheap, and widely available green leafy vegetables. These super foods are excellent sources of fiber, vitamins (especially A, B9, C, and E), calcium and iron, and beta-carotene. Fiber promotes healthy bowel function and helps to protect against diseases of the digestive tract, including cancer.

• Vitamin A plays a vital role in maintaining healthy skin and enhances the immune response by boosting the cells that fight infections and tumors.
• Vitamin B9 (folic acid) is necessary for the correct functioning of vitamin B12 in the production of red blood cells and in the metabolism of carbohydrates, fats, and proteins. A deficiency of vitamin B9 causes anemia with symptoms of tiredness, insomnia, forgetfulness and irritability.
• Vitamin C (ascorbic acid) plays a vital role in the maintenance of cell walls and connective tissues and so is essential for the health of blood vessels, skin, cartilage, tendons, ligaments, and all the body’s lining surfaces. It promotes the uptake and absorption of iron and is crucially involved in the effective operation of the immune system, since it has anti-infection properties. It is also involved in the metabolism of fats and in the control of cholesterol, thereby helping to reduce the risk of arterial disease. A deficiency of vitamin C can contribute to a range of disorders, including cataracts, asthma, Crohn’s disease and gum disease.
• Vitamin E is involved in maintaining the health of red blood cells and cell membranes and in resisting infections.
• Calcium is essential for the growth and repair of the skeleton and teeth.
• Iron is an essential component of hemoglobin, the respiratory compound in red blood cells that transports oxygen from the lungs to all the body’s tissues and organs. A deficiency causes anemia.
• Beta-carotene provides potent antioxidant activity.

Why not start with some of these simple super foods? There are many other green, leafy vegetables available, apart form those mentioned above. The best way to extract their rich nutrient, however, is by consuming them raw. In some cases, juicing may be required.

These super foods are quite common but very nutritious.  Tomatoes contain skin-enriching nutrients, beta-carotene, and vitamin E.  They are also laden with lycopene, which has antioxidant properties and protects against a range of cancers. 

Spinach

While spinach could be classified as a leafy green vegetable, we wanted to highlight it as a separate item within the super foods group. Why? Two reason actually. First, it is extremely nutritious. It is an excellent source of fiber, vitamins (A, B9, and C), minerals, and carotenes (including beta-carotene and carotenoid pigments also called lycopene). Spinach is particularly valued for its rich mineral, carotene, and carotenoid content. The minerals are believed to be beneficial in aiding recovery after illness and in the treatment of anemia, high blood pressure, and constipation. The carotenes and carotenoids in spinach are powerful antioxidants and may protect against various forms of cancer and other diseases, including age-related blindness in the elderly.

The second reason we wanted to highlight spinach separately from leafy green vegetables, within the superfoods group, is to caution readers. Despite their rich nutrient content, spinach should be consumed in moderate amounts. They contain oxalic acid, which if consumed in large quantities, may interfere with absorption of iron and calcium. In susceptible people, oxalic acid may encourage the formation of kidney and bladder stones, if used in large quantities.

So, no need to be like “Popeye”, who consumes spinach every few minutes. If you don’t know who “Popeye” is, do not worry – he is just a cartoon character who eats a lot of spinach to get super natural strength.

Not withstanding this, both spinach and tomatoes should be on your shopping list. The good thing about these super foods is, they are widely available and relatively cheap.

Whole grains are the next item that should be on your super foods list.  Whole grains are found in whole meal bread, brown rice, and whole-wheat products.  They stimulate the gut’s good bacteria and increase resistance to diseases.  This super food is another great immune system booster that can help the body to fight off many diseases and restore healthy biological functions.  So, when next you go shopping pick up some whole meal or whole grain bread rather than white bread, brown rice rather than white rice, and other whole-wheat snacks and products.

Once considered to be fattening party snacks, nuts are truly one of nature’s super foods. Recent research by scientists at a university in Barcelona found that just 13g of nuts a day could cut the risk of heart attack by 30%, because of their high concentration of omega-three fatty acids. The researchers recommend eating a good handful of nuts daily. Avoid dry-roasted nuts, laden with salt and honey-roasted peanuts, full of sugar. Instead opt for nuts that are unsalted, unroasted and as fresh as possible.

Brazil nuts are also very good for you. They are laden with selenium, which supports the immune system and plays an important role in prostate health – making them great snacks for men especially.

Almonds are probably one of the most potent of the nuts super foods family. They provide the best source of protein of all nuts. This makes them a good substitute for animal protein, especially for persons with kidney problems who wish to reduce consumption of animal-base products. Almonds also contain copper, zinc, iron, niacin, and vitamins B1, B2, and E. They are also a rich source of oleic acid, the ingredient in olive oil that protects against heart disease.

So, be sure to place these nutrient packed super foods at the top of your shopping list. Keep some on the dinner table and on your desk at work. Rather than snacking on candies and chocolates, have a few almonds, walnuts, or Brazil nuts instead.

If you truly want to minimize the effects of aging, boost your energy, and optimize the functions of your cells and major organs, including your kidneys and heart, the next set of super foods is a must. They are among some of the most potent foods that are known to man.

Goji berries are small red berries that taste like a cross between cranberries and cherries.  They are loved by celebrities and were named by New York Times as one of the most potent foods. But what exactly make these tiny berries so potent?  They are loaded with nutrients and powerful antioxidants that help to combat cancer, slow down the aging process, and even boost your sex life. 

The following is an impressive list of nutrients found in Goji berries:

• 19 amino acids including all eight that are essential to life.       
• 21 trace minerals including germanium, an anti cancer trace mineral rarely found in foods.
• 13% protein (more than whole wheat). The complete spectrum of antioxidant Carotenoids, including
•  Beta-Carotene (a better source than even carrots!) and Zeaxanthin (protects the eyes). Goji berries are one of the richest sources of carotenoids of all known foods.
•  Vitamin C at higher levels than even oranges.
• B complex vitamins, necessary for converting food into energy.
• Vitamin E, which is rarely found in fruits and usually only found in grains and seeds.
• Beta-Sitosterol, a known anti-inflammatory agent. Beta-Sitosterol also lowers cholesterol and used for sexual impotence and prostate enlargement.
• Essential Fatty Acids, which are required for the body's production of hormones, and smooth functioning of the brain and nervous system.
• Cyperone, benefits the heart and lowers blood pressure, alleviates menstrual discomfort and used in the treatment of cervical cancer.
• Solavetivone, a powerful anti-bacterial and anti-fungal compound.
• Physalin, a natural compound that is active against all types of leukaemia, also used in treatment of Hepatitis B.
• Betaine, which is used by the liver to produce chlorine, a compound that calms nervousness, enhances memory, promotes muscle growth and protects against fatty liver disease. Betaine also provides methyl groups in the body's energy reactions and can help reduce levels of homocysteine, a prime risk factor in heart disease. It also protects DNA.
• Lycium Barbarum Polysaccharides (abbreviated LBP) proved to be glycoconjugates, meaning they are exceptional sources of the essential cell sugars (Mannose, Xylose, Rhamnose, Glucose, Arabinose and Galactose) that are necessary for proper immune function and intercellular communication. Goji is the only plant in which all 4 highly bioactive and unique polysaccharides (LBP1, LBP2, LBP3 and LBP4) have been discovered. 

 There is little wonder that many Hollywood stars and top athletes use this wonder berry. 

 Pomegranates are loaded with nutrients.  These super foods contain approximately 40% of an adult’s daily requirement of vitamin C, in one serving.  They are also a good source of vitamin A and E, as well as fiber, iron, and potassium.  Pomegranates contain antioxidants such as ellagic acid, which protects cells from potentially destructive free radicals.  New research also claims that these super foods help to protect against Alzheimer’s disease.

 So, be sure to include pomegranates on your superfoods shopping list along with the next, and final item.

Finally, no list of super foods would be complete without a portion of oily fish. A number of major studies have proved that omega-three fatty acids, contained in oily fish, help children with behavioral difficulties like ADHD, as well as fighting depression. These super foods also play an important part in reducing cholesterol and they help to combat cardiovascular disease. Examples of some oily fish are mackerel, lake trout, herring, sardines, fresh tuna (not tinned), and salmon.

 As mentioned before, this is not an exhaustive list of all super foods, but it provides good, well-balanced options. Of course, no one’s diet is perfect, but try to incorporate as many of these super foods into your regular diet as possible. Not only would you optimize the health of your kidneys, but your cells, tissues, and other organs will begin to function better. You will find that your stamina will improve and your body will be able to effectively fight and prevent many diseases (less trips to the doctor). You will also benefit from a higher energy level, glowing skin, a brighter outlook and a much better quality of life.

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