We all know we should eat more fruit and veg and increasingly look to fortify our diets with our chosen “Super Food” powders. However, many of these powders vary greatly in their active ingredients, raising the question; “What should we be looking for in our chosen “Super Food” powder?
First, let’s look at the ingredients found in most standard superfood blends: -
Spirulina
Spirulina is a type of nutrient-dense algae which contains potassium, calcium, chromium, copper, iron, magnesium, manganese, phosphorus, selenium, sodium and zinc, B vitamins, vitamin A, vitamin E, vitamin C, vitamin D, vitamin K, and iron. It is also packed with essential amino acids, which make up around 60-70% of its composition and contains omega 3 and omega 6 fatty acids. It’s one of the only vegan foods which contain EPA and DHEA. It’s high level of antioxidants also help to prevent potential free radical damage.
Spirulina’s skin supporting nutrients may encourage healthier looking skin and help to combat the effects of ageing.
Research suggests spirulina may have anti-viral and immune boosting properties due to its nutrient-rich qualities and spirulina appears to have a beneficial influence on cholesterol profiles, increasing HDL and decreasing LDL and triglycerides. It may also support blood glucose balance due to its high fibre content. In addition, spirulina may aid weight loss by encouraging the elimination of toxins and preventing them from recirculating around the body, helping to increase energy levels by supporting mitochondria function and helping to balance hormones. Spirulina also contains adrenal supporting nutrients, which may help to prevent stress impacting on our health and energy levels.
Chlorella
Another super algae with many similar properties to spirulina. In addition to the above. Chlorella is thought to aid detoxification of heavy metals and other toxins. Chlorella may also enhance aerobic endurance due to its branched-chain amino acids content. Chlorella may even help to reduce the side effects of chemotherapy. There are many other potential benefits besides.
Alfalfa
Studies have suggested that alfalfa helps to lower cholesterol levels. This is thought to be as a result of its saponins content – these are plant compounds known to lower cholesterol by inhibiting absorption of cholesterol into the gut and increasing elimination of cholesterol forming compounds.
Alfalfa may also stimulate metabolism and act as a phytoestrogen to relieve menopause symptoms. It may also have antioxidant effects.
Spinach
As practitioners, we all know how packed with nutrients spinach is. It is rich in vitamin C, folate, B vitamins, carotenoids, vitamin K, iron, magnesium, calcium, protein and insoluble fibre (aiding digestion). It is also rich in nitrates, which are thought to help regulate blood pressure levels.
Broccoli
As well as being nutrient dense, broccoli is rich in indole 3 carbinole, a compound which aids metabolism and detoxification of excess oestrogen. Studies suggest that it can, therefore, support prevention of oestrogen dominant cancers, such as breast, endometrial and cervical cancer.
Studies have also shown that broccoli may improve the health of the liver, colon, and prostate.
As if the above benefits were not enough, there is some thinking and initial research which suggests that these green, chlorophyll-rich superfoods may play a role in supporting our ability as humans to hold and convert light into energy or ATP, as plants do via photosynthesis. This process could potentially, therefore, be helpful in supporting clients suffering with fatigue. Chlorophyll may also be helpful in supporting a variety of conditions, such as: -
- ageing or acne affected skin (when applied topically)
- haemoglobin deficiency disorders, such as anaemia and thalassemia, due to its ability to carry oxygen around the body
- body odours, hence being included in some mouthwashes and deodorants
- it may slow down the growth and progression of cancer
- Hormone balancing
- Arthritis
- Fibromyalgia
- Weight loss
- Alzheimer’s
More research is needed to confirm these claims, but the possibilities are very exciting.
Carrot
Carrots are a great source of several plant compounds, especially carotenoids, such as beta-carotene and lutein, which are important for our immune systems, skin, and eyes.
A carrot-rich diet has been linked with a reduced risk of cancer and heart disease, and improved eye health.
Green tea
Green tea has so many benefits. It is packed with the antioxidants catechins, which, as well as all the usual antioxidant benefits may also help to prevent cavities. Green tea contains the amino acid L-theanine which acts as a calmative to the nervous system – fantastic for relieving anxiety and insomnia. Green tea is also great for aiding detoxification and it has thermogenic properties and therefore supports the metabolism.
As you will see, there are numerous advantages to all the above ingredients which most superfood blends contain. However, when choosing an appropriate product, I am personally always looking for the maximum positive impact on my clients’ health and wellbeing, using as few supplements as possible. With that in mind, it is worth choosing a superfood blend containing the following additional ingredients for a whole host of additional health benefits the usual green blend ingredients don’t address.
Beetroot
As well as being high in vitamins, minerals, and fibre, beetroot contains nitrates which help to reduce hypertension and may, therefore, help to reduce the risk of heart attacks, heart failure, and strokes. Nitrates also improve blood flow to the brain, improve brain function and potentially reduce the risk of dementia. They may also help to improve athletic performance by improving oxygen use.
Beetroot is a liver supporting and detoxifying superfood.
Initial studies indicate that beetroot may support a reduction in the growth of cancer cells.
Pomegranate
Pomegranates are packed with polyphenol antioxidants as well as vitamin C, making them anti-inflammatory and free radical fighting. The high nutrient content also makes them immune supporting and antiviral. Studies have suggested positive correlations with numerous other health benefits, including hindering the growth of prostate cancer cells, protecting our memories, aiding digestion and helping to relieve common digestive complaints. Pomegranate flavanol content may help to block the inflammation which contributes to osteoarthritis. They also appear to aid cardiovascular health by improving blood flow, lowering blood pressure and slowing down the build-up of plaque and cholesterol on the arteries. But, that’s not all! Preliminary studies suggest that pomegranates, due to their ability to combat oxidative stress may also have a positive impact on sexual performance and fertility. This is because oxidative stress can impact on fertility. Pomegranates are also thought to help boost testosterone levels which aids libido in both men and women. This ability to reduce the impact of oxidative stress may also aid faster recovery from sport. Finally, although further research is needed, there is a possibility that pomegranates may help to regulate blood glucose and overcome insulin resistance.
Siberian Ginseng
Siberian ginseng is an adaptogenic herb, which means it helps to support the adrenal glands to improve the body’s resistance against the impact of stress. Research has indicated that Siberian ginseng may also be beneficial for the cardiovascular system; improving endurance, memory, and concentration; fatigue; sleep problems; boosting the immune system; diabetes and osteoarthritis.
Astralagus
Another adaptogenic herb, which has been used in traditional Chinese medicine for a number of conditions. The most well-researched include reducing inflammation, boosting the immune system, discouraging tumour growth, supporting the cardiovascular system, regulating blood glucose, wound healing, alleviating symptoms from chemotherapy and relieving asthma.
Ginkgo Biloba
Supports brain health and memory. May reduce the risk of developing neurodegenerative illnesses, such as Alzheimer’s.
Grape seed extract
Grape seed extract is packed with antioxidants, particularly proanthocyanidins.
The antioxidants in Grape Seed Extract may help alleviate oxidative stress, inflammation, and tissue damage and by supplementing with grape seed extract, clients are likely to benefit from improved cardiovascular health, kidney function, liver function and skin health.
Elderberry
Elderberries are rich in vitamin C and have anti-viral and immune boosting properties.
Artichoke
There is significant research to suggest that artichoke benefits the digestive system and can provide effective relief for indigestion symptoms within 2-8 weeks of regular consumption. Artichokes are also packed with antioxidants and phytonutrients such as quercetin, rutin, gallic acid, and cynarin, making them anti-inflammatory and free radical fighting. Cynarin, has been shown to stimulate bile production, hence improving digestion and absorption of nutrients.
Artichoke has also been shown to reduce total cholesterol and Low-density lipoprotein (LDL) levels, therefore beneficial to cardiovascular health.
Artichokes are rich in fibre, therefore aiding motility and detoxification, also helping to control blood glucose levels.
Artichokes are also and perhaps surprisingly rich in iron, therefore helpful for clients who may be deficient.
UV treated mushrooms
UV Treated mushrooms are one of the few ways to raise vitamin D levels through diet as the UV treatment enhances their vitamin D levels. Vitamin D is, of course, beneficial for bone and teeth health, immunity, brain and nervous system health, regulating insulin, supporting lung function and cardiovascular health and even influences the expression of genes involved in cancer development. It is unusual to find this ingredient in a superfood blend.
