Food

Pharmacy

Jennifer M. Doane

MS, RD, CSSD, LDN, ATC

Defining A Super Food

Superfood is a term used in various contexts and

there are just as many “superfood” lists

Most commonly used to describe food with high

nutrient or phytochemical content that may

confer health benefits, with few properties

considered to be negative

• Negative properties could include:

❖ High in saturated fats

❖ Artificial ingredients

❖ Food additives

❖ Contaminants

Defining A Super Food

The term is not in common use by all

healthcare practitioners many of whom

dispute that particular foodstuffs have the

health benefits often claimed by

advocates of particular superfoods

There is no legal definition of the term and

it has been alleged that this has led to it

being misleadingly used as a marketing

tool

Defining A Super Food

The common ground is:

• Superfoods can help ward off heart

disease, cancer, cholesterol, and more

• One thing all superfoods have in

common:

o Every superfood is going to be a 'real' (unprocessed) food

o You don't find fortified potato chips in the

superfood category

Superfoods: What is in them?

Phytochemicals: Chemical compounds that occur naturally

in plants (phyto means "plant" in Greek)

Some are responsible for color and other organoleptic properties, such as the deep purple of blueberries and the smell of garlic

The term is generally used to refer to those chemicals that may have biological significance, for example antioxidants, but are not established as essential nutrients

Scientists estimate that there may be as many as 10,000 different phytochemicals having the potential to affect diseases such as cancer, stroke or metabolic syndrome

Types of Phytochemicals

Phenolic Compounds

• Flavonoids – red, blue, purple pigments

Terpenes

• Carotenes – orange pigments

Betalains

• Betacyanins (beets)

Organosulfides

• Polysulfides – onion, garlic, leeks

Indoles, glucosinolates/ sulfur compounds

Protein inhibitors

Other organic acids

Antioxidants A molecule that inhibits the oxidation or

breakdown of other molecules

Oxidation reactions can produce free radicals

These free radicals can start chain reactions and more breakdown

Antioxidants terminate these chain reactions thus they are reducing or healing agents

Examples are thiols, ascorbic acid, or polyphenols

Types of Antioxidants

Glutathione

Vitamin C

Vitamin A

Vitamin E

Enzymes such as…

Catalase

Superoxide dismutase

Peroxidases (including selenium)

Example – The Browning Apple

Use in the non-food based market:

• Used as preservatives in food & cosmetics

• Prevents degradation of rubber

• Prevents degradation of gasoline

Skin Damage

Cancer cells

Coronary artery disease

On To The Foods….

Kale

One cup of chopped kale delivers 5x your

daily Vitamin K requirements

• Blood clotting

Also delivers 3x your daily Vitamin A

requirements

• Cell health, Antioxidant

High fiber

All that with only

33 calories!

Blueberries

Loaded with antioxidants and

phytochemicals (such as anthocyanins)

which are being studied for their benefits

against inflammation and cancer

Rich in Vitamin C and K

Berries, especially

blueberries, are one of

the most studied

“superfoods”

Edamame Japanese name for young

soybeans

Excellent source of protein

Rich in heart healthy omega-3’s and antioxidants

Edamame and all preparations of soybeans are rich in carbohydrates, protein, dietary fiber, and micronutrients, particularly folates, manganese, and vitamin K

Any soy you consume should be as minimally processed as possible

Soy Foods & Cancer Risks

Confusion comes from conflicting studies

2011 study looked at how mice metabolize isoflavones differently than humans

Population studies linked soy consumption with lower breast cancer risk in Asia where women consume moderate amounts of soy throughout their life (1-2 servings)

Women in the highest “soy consumption categories” in the US would fall into the lowest soy consumption categories in China

Article: Soyfoods & Cancer, Today’s Dietitian, Vol 15, Num 6: April 2013.

Soy Foods & Cancer Risks

REFERENCES:

▪ Soyfoods & Cancer, Today’s Dietitian, Vol 15, Num 6: April 2013.

▪ https://www.cancer.org/latest-news/soy-and-cancer-risk-our-experts-advice.html The American Cancer Society (2019)

▪ https://www.cancernutrition.org/2018/03/30/is-soy-safe-for-cancer-patients/ Cancer Nutrition Consortium

▪ https://www.aicr.org/news/study-finds-soy-foods-and-cruciferous-vegetables-may-reduce-side-effects-of-breast-cancer-treatment/ American Institute for Cancer Research

Kiwi The edible berry of a

woody vine

A single kiwi fruit supplies more than 100% of your daily Vitamin C requirements and is a powerful antioxidant

Very high in the protein dissolving enzyme actinidain (thiol family) and is often commercially used in meat tenderizers

Also contains carotenoids such as betacarotene, lutein, and zeaxanthin

Sweet Potatoes

Tuberous root, leafy greens, and

is only a distant relative to the potato

One large tuber contains 9x the daily

recommended Vitamin A

High levels of potassium, fiber and other

vitamins add to their heart health

Sweet potatoes often rank as the highest

on any “superfoods” list

Goji Berries or Wolfberry

These are the fruit is also known as Lycci fruit

The berries of this traditionally medicinal plant packs plenty of Vitamin A and antioxidants

You can let the berries dry and eat them like raisins for a great snack

11 essential and 22 trace minerals; 18 amino acids; 6 essential vitamins; 5 unsaturated fatty acids; 5 carotenoids; and numerous phenolic pigments associated with antioxidant properties

Brazil Nuts

Edible seed from the Brazil Nut Tree

This is termed a ‘trigger food” as it may

cause cancer cells to self-destruct

Super food with sources of selenium

• An anti-cancer trace mineral that promotes

DNA repair and boosts immune function

• High anti-oxidant functions

Lentils

As part of the legume family,

lentils are an edible bean

Nutritional qualities include high protein,

essential amino acids, fiber, folate, and

iron

Folate or folic acid helps to reduce

homocysteine levels and reduce risk for

both heart disease/attack and stroke

Soluble fiber assists in lowering total

cholesterol

Quinoa

Pronounced (KEEN-wah), is a grain-like crop grown primarily for its edible seeds closely related to beets and spinach

Protein content is very high (14% by mass) and it is a complete protein

It is also a good source of soluble dietary fiber and phosphorus and is high in magnesium and iron

Quinoa is gluten-free and considered easy to digest

And, last but not least…

Flax Seed

Flax has a fruit with a round, dry capsule containing several glossy brown seeds

Once the seed’s hull is pierced the oils will oxidize within a week – store refrigerated or in the freezer; Hull must be crushed to release oils

The oil in the seed offers the superfoodcomponents of:• Omega-3’s: Increase your good “happy” HDL

cholesterol

• Lignans: one of the major classes of phytoestrogens, which also act as antioxidants

The seeds offer insoluble fiber which is very healthy in regularity and preventing bowel cancer

Always drink plenty of water!

Notable Mentions

Acai• The acai berry is an inch-long reddish, purple fruit which comes

from the acai palm tree and contains several substances called anthocyanins and flavonoids

• Its antioxidant activity may help prevent diseases caused by oxidative stress such as heart disease and cancer.

Avocado • Contains high levels of potassium, monounsaturated fats, beta-

sitosterol & glutathione along with Vitamin E, Folate, Vitamin B6, and Fiber

Fermented Foods• Foods produced or preserved by the action of microorganisms• The list of fermented food in our lives is

staggering: bread, coffee, pickles, beer, cheese, yogurt and soy sauce are all transformed at some point during their production process by microscopic organisms

• Pro-biotics / Pre-biotics

Notable Mentions (Cont’d)

Tomatoes• Contain the carotene lycopene, one of

the most powerful natural antioxidants

Sardines• Small, oily fish within the herring family

• A natural source of marine omega-3 fatty acids, which reduce the occurrence of cardiovascular disease

• Recent studies suggest that regular consumption of omega-3 fatty acids reduces the likelihood of developing Alzheimer's disease

• They are also a good source of vitamin D, calcium, vitamin B12, and protein.

• Because they are low in the food chain, sardines are very low in contaminants, such as mercury, relative to other fish commonly eaten by humans

The List Doesn’t Stop Here…

Many great potential candidates for

superfoods

But, there can also be marketing ploys

and/or mis-information

The market remains “buyer beware”

Foods verses supplements…

• You can never go wrong with

whole, natural foods

Variety is the

Key!

A healthy diet incorporating a variety of whole foods will be “super” and will help you maintain your weight, fight disease, and live longer

THANK YOU

Jennifer M. Doane, MS, RD, CSSD, LDN, ATC

Advantage Nutrition & Wellness, LLC

961 Marcon Blvd.

Suite 115

Allentown, PA 18109

610-443-1885

Jdoane@anwnutrition.com