ESSEN TIAL NUT RITION MAGAZIN E | 1 st edit ion · 2020. 6. 17. · cing the risk factors for...

E S S E NT I A L N U T R IT I O N M AG A Z I N E | 1 st edit ion8

E S S E NT I A L N U T R IT I O N M AG A Z I N E | 1 st edit ion 9

THE SCIENCE BEHIND

SUPERFOODS

ONE TBSP/APPROX. 13.6 g

SATURATED FAT 11.8g

Caprylic acid 1.0g

Capric acid 0.8g

Lauric acid 6.1g

Myristic acid 2.3g

Palmitic acid 1.1g

Stearic acid 0.4g

MONOINSATURATED FAT 0.8g

Oleic acid 0.8g

POLY-INSATURATED FAT 0.2g

Linoleic acid (omega-6) 0.2g

T he term "Superfood" is a popular way to describe natural foods that contain high levels of nutrients like vitamins, amino acids,

fatty acids, and antioxidants. Foods like these have

Many foods make this exclusive list, but some are -

nity. We are curious about which foods deserve praise

COCONUT OIL

traditional medicine for thousands of years, coconut oil has no rival. The oil is ideal for all forms of cooking because of its high "smoke point," which allows it to be heated hotter than other vegetable oils without risk of compromising its structure and degrading its

But the value of coconut oil goes well beyond cooking. -

ming coconut oil is correlated with lower cholesterol levels, less risk of cardiovascular diseases, better blood circulation, healthy weight loss, healthy aging effects, and a more robust immune system.

The results of recent studies have expanded the

coconut oil. The oil can also be used as a powerful oral cleanser, as it’s shown to have antiseptic effects and can prevent cavities and gingivitis when used in toothpaste and mouthwashes. 2,7

Even at the molecular level, coconut oil stands out from other oils. This is because it is predominately composed of medium-chain triglycerides (MCT) instead of the more common long-chain triglycerides (LCT). Once they are consumed, MCTs are absorbed by the gastrointestinal tract and quickly metabolized by the liver. There, they encourage the body to meta -bolize fat for energy rather than putting it into storage. Coconut oil is composed of up to 92% saturated fats, including lauric acid, capric acid, and caprylic acid. These substances exert antimicrobial, antiviral and antifungal action against various microorganisms that can otherwise lead to candidiasis, diarrhea, and orobuccal pathologies. 1,2,5,7 Few other foods can compare with coconut oil’s lauric acid content- only breast milk offers a higher concentration.


Incorporating coconut oil into a wellness plan offers

type 2 diabetes patients who regularly consume coco -nut oil show better postprandial triglyceride respon -ses than patients who don’t. As hypertriglyceridemia is a consequence of diabetes that raises the risk of cardiovascular problems, foods like coconut oil that are capable of reducing triglyceride levels are vital for treating it. Other studies show that consuming coco -nut oil reduces the odds of developing cardiovascular diseases, increases HDL, and decreases LDL, TG and even improves overall waist circumference.

blood pressure and serum glucose levels, but it has also been shown to improve cognitive processing for Alzheimer’s patients. Initial research shows a promi -sing link between consuming coconut oil and redu -cing the risk factors for Alzheimer's disease. This is because the liver metabolizes coconut oil into ketone bodies - an essential source of alternative energy

impairment diseases. 3,8,9,11,12

-

arthritis. Daily doses of virgin coconut oil can reduce

IL-6, and increase antioxidant enzymes, white blood cells and C-reactive protein levels.

Finally, coconut oil can make a difference for cancer patients. Research shows that it can improve their functional status during chemotherapy treatments. 4,6

Nutrition facts: 186 calories - 13g fat - 16g carb.

Ingredients:

» 1⁄2 cup (100 ml) very hot espresso

» 1 tbsp extra virgin coconut oil

» 1 scoop (15g) Carbolift

» Cinnamon powder to taste

Preparation:

» Mix all ingredients

» Shake well with a mini coffee mixer

BULLET COFFEE



CHIA THE MAGIC SEEDChia (Salvia hispanica) has amassed fans across the world in recent years. Rich in nutrients like calcium, iron, potassium, magnesium, zinc, and vitamins C, B3, and A, the seeds are an impressive source of protein,

Gluten-free and simple to digest, chia seeds can be -

tute for wheat and eggs in recipes. Because of these traits and the polyphenols (myricetin, quercetin, kaempferol and caffeic acid) they contain, chia seeds can be considered a true superfood. The seeds will

-tion and coagulation factors (both risk factors for cardiovascular diseases), aid weight loss, and reduce constipation. 13,17

to compare with other foods. They top the charts

-

(17%), corn (13%) or wheat (12%) come close to At 23% protein, only lentils and

chickpeas compare within the plant world. Finally, chia seed’s oil content is similar in nutritional compo -

composed of oil, of which 60% is omega-3, and 20% is omega-6. In a study conducted with menopausal women, consuming 25g of chia seeds increased the healthy short-chain omega-3 alpha-linolenic (ALA) and long-chain omega-3 eicosapentaenoic (EPA) fatty acids levels by 38% and 138%, respectively. 18,20,21

In one study, men and women who consumed 35g of chia per day over a 12-week period experienced

Chia Gel » Chia seeds gel up in liquid, which makes them an optimal egg substitute for recipes to help reduce dietary cholesterol and calorie intake. You can make chia gel by mixing 1 tbsp. of chia seeds with 3 tbsp of water and letting it sit for 15 minutes. When stored in the refrigerator, chia gel can last up to two weeks.

» You can add chia gel to smoothies and many other recipes, and can even use it to replace half of the butter content in

noticeable decreases in their body weight and waist circumferences. Similar studies also show that regu -larly eating chia seeds will improve lipid metabolism

content in blood) and reduce serum glucose levels. By regulating these health parameters, chia seeds show promise for treating cardiovascular problems because they help lower blood pressure and nitrate levels. 13-17,19

Nutrition facts: 326 calories - 9g protein - 13g fat

Ingredients: » 1 cup organic raspberry

» 1/2 cup organic blackberry

» 1/2 cup organic blueberry

» 2 tbsp natural mineral water

» 3 tbsp xylitol

» 1 tbsp lemon juice

» 3/4 tsp vanilla extract

» 3 tbsp organic chia seeds

Preparation:

» Cut the blackberries and raspberries into large pieces. Boil all ingredients (except the chia) in a non-stick frying pan for 5 minutes. Stir regularly. Pour the mixture into a glass container, put the chia in. Fluff with a fork for about 5 minutes until the chia starts hydrating and becomes homogeneous. Close the container and store it in the fridge for up to 4 days.

» Suggestion: Mix 1 tbsp Chia Berry Jam with your Vanilla Whey Essential.

CHIA BERRY JAM

CINNAMONAnother superfood worthy of cele -bration is cinnamon. Once worth more than its weight in gold, the spice is referenced in Egyptian documents that date back six thousand years. Yet, researchers are still discovering more about its

cinnamon has been found to lower glucose levels, treat the symptoms of type 2 diabetes, reduce choles -terol levels, control hypertension, promote better digestion, reduce joint pain, prevent diarrhea, improve memory formation, and reduce the severity of migraines. The compound also acts as an antioxi -

and even a purported aphrodisiac.

Three bibliographical revisions were published about cinnamon in the past few years, one of which used 300 bibliographical articles for its research base. 28-30 These recent studies focused on valida -

and other research looked closely at its antimicrobial and antioxidant

suggest that cinnamon might be

as ranging from candida to cancer, and that it can act as a natural food preservative. 22-25,27

In a recent paper published in BMC Complementary and Alternative Medi -cine, cinnamon was observed to have antihypertensive effects, working both through reduced arterial resistance and through antidyslipidemic action to avoid endothelial compromise. 22

Perhaps the most promising use of cinnamon for the general population is it’s potential for treating type 2 diabetes. This is due in part to the presence of the compound methy -lhydroxychalcona, which mimics the effects of insulin in the body. A literature review from the University of Colombo in Sri Lanka assessed 16 published articles and concluded that cinnamon achieves this effect through several factors. The report highlighted its potential to reduce postprandial intestinal glucose, inhi -bit pancreatic enzymes α-amylase and α-glucosidase, foster glucose metabolism and glycogen synthe -sis, stimulate insulin release, and promote the potentialization of its receptors. 26,29

While excessive amounts of cinna -mon can be toxic, restricting servings to reasonable quantities is a proven way to stay safe. Cinnamon comes from a plant within the Laura-ceae family and the cinnamomum genus. While there are over 300 known species, just four produce the majority of commercial cinna -mon: Cinnamomum zeylanicum ("true cinnamon") and Cinnamo-mum aromaticum. Both express the pharmacological properties descri -bed above; what varies between them is their coumarin level, a compound that can cause liver and kidney damage when consumed in excess. While Cinnamomum zeyla-nicum has almost no coumarins, Cinnamomum aromaticum is rich in coumarin, though doses up to 14g per day are still considered safe. 29.30


GINGERAnother long-prized spice that still piques the curio -sity of health researchers today is ginger ( Zingiber

). Thousands of years of use have reve -

discovered. Today, most research revolves around its gastrointestinal, respiratory, and thermogenic effects.

New studies about ginger are published on a regu -lar basis. In 2017 alone, approximately 300 reports on ginger were published on Pubmed, making this a spicy superfood worthy of its title.

Ginger’s characteristic taste and odor are due to volatile oils, which make up about 3% of its weight.

interactions of dozens of different compounds, two of them – gingerols and shogaols – stand out from the rest. Likewise, the way that ginger is consumed affects their concentration. For instance, cooking or drying ginger increases its shogaol level, and ginger extract contains more gingerol (7 to 14mg/g) than fresh ginger (2 to 2.8mg/g) or powdered ginger (about 0.8mg/g). 31,45

Doses of ginger up to 5g are considered safe by the FDA. In the treatment of dyslipidemia and diabetes, it can increase HDL (popularly know as “good” choles -terol) and reduce triglyceride and LDL cholesterol

impressive when paired with exercise.

-tor of the angiotensin, a converting enzyme, – which means it can help lower blood pressure. 33,34,36,39

Nutrition facts: 165 calories - 11g protein. - 6g fat 19g carb. - 80mg sodium

Ingredients:

» 2/3 cup (150ml) organic whole milk yogurt*

» ¼ cup (60ml) pure water

» 1 tbsp very fresh diced ginger

» Seeds of 1 cardamom pod

»

» 1 1/4 tsp glutamine (optional)

» 1 tbsp xylitol

» Stevia drops to taste

» 3 ice cubes

Preparation:

» Put all ingredients in a powerful blender

» Blend well until ready to drink

*Or the yogurt of your choice.

GINGER LASSI


For those with type 2 diabetes, ginger can reduce structural cardiac abnormalities by increasing levels of apolipoproteins, cathepsin G, and leptin. There is evidence that non-alcoholic fatty liver disease patients can experience reduced insulin resistance and hepatic steatosis (liver fat), and studies with obese patients show that consuming ginger can miti -gate anthropometric measures, thanks in part to its thermogenic properties. 32,38,42,44

Ginger also acts as an antioxidant, and studies show that has an active role in deterring organophospha -te-induced hepatotoxicity. 35

--

tion for reducing nausea. This is no accident. In fact, studies report that its potent effect is similar to metoclopramide. Ginger’s bioactive metabolites work to stimulate oral and gastric secretion to regu -late gastrointestinal motility, which increases gastric emptying and reduces nausea symptoms. For this reason, ginger is frequently used to relieve chemo queasiness, ease pregnancy symptoms, and it is also being investigated for the treatment of Helico-bacter pylori (H. pylori) infections. Likewise, several publications have focused on assessing the safety of using ginger during the early stages of pregnancy. Since the delicate period of fetal formation requires extreme caution, it’s best for pregnant women to keep their ginger consumption to moderate levels

during the third one. While ginger is an excellent antiemetic, it also acts as an antiplatelet agent and may cause bleeding. 31,37,40,41,43,45

AÇAÍ THE MIGHTY FRUITProduced by the palm tree species Euterpe oleracea, açaí is a purple fruit found predominately in Central America and northern South America, especially in the northern Brazilian states of Amazonas and Pará. Indigenous communities have utilized all parts of these palm trees for generations, and it is often used for medicine, roof thatching, food and fabric dyes. Even so, açaí's recognition as a superfood only came in the 1990s, when a series of studies began

The Euterpe genus that açaí is part of includes eight cataloged species. Euterpe oleracea (known as "açaí from Pará"), Euterpe precatoria (commonly called "açaí from Amazonas") and Euterpe eudulis (known as "açaí juçara") are most frequently found in Brazil.

are hard to distinguish by taste or appearance after their pulp is extracted. Studies that evaluate açai s therapeutic effects usually focus on Euterpe olera-ceastudies for Euterpe precatoria. Deeper research in the future could potentially allow for better comparisons between the two species. 51,59

-

used for purposes as varied as treating seizures,

tolerance, inhibiting osteoclast activity, reducing obesity, and for hepatic steatosis treatments. Açaí is also safe to consume since it does not have genoto -xic action. 46-50,53,54,56,57

A study published in Nutrition Magazine showed that consuming 200g/day of açaí pulp for four weeks could increase catalase enzyme activity and total antioxidant capacity by decreasing overall carbonyl protein concentration (a marker of protein oxidation damage) and increasing the number of sulfhydryl groups (a marker for antioxidant capacity). 46


The science behind superfoods

Finally, açaí is an excellent natural supplement for athletes. This is because it has eight essential amino acids (tryptophan, lysine, methionine, phenylalanine, threonine, valine, leucine and isoleucine) and is rich in "good" fats.

Açaí’s fat content consists of about 60% monounsaturated fatty acids (of which 56.2% is oleic acid), approximately 26% saturated fatty acids and 13% polyunsaturated fatty acids, with impressive amounts of omega-6 as well. It’s hardly surprising that studies show that consuming açaí can improve athletic performance and post-exercise recovery during high-intensity training. 52,55,58


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The science behind superfoods


ESSEN TIAL NUT RITION MAGAZIN E | 1 st edit ion · 2020. 6. 17. · cing the risk factors for...

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Transcript of ESSEN TIAL NUT RITION MAGAZIN E | 1 st edit ion · 2020. 6. 17. · cing the risk factors for...