These are notes I’ve taken from the book “SuperFoods Rx: Fourteen Foods That Will Change Your Life”
Beans
highest to lowest antioxidant concentrations
-Broad beans/fava beans
-pinto beans and black beans
-lentils
pg 40 (1 cup of lentils = 17 grams of protein=2 oz of extra-lean trimmed sirloin steak)
Canned beans are lower in vitamins than dried ones
recommended intake- 1/2 cup of beans
Blueberries
Get their super powers from anthocyanins which are concentrated i the skin.
The darker the berry, the higher the anthocyanin content.
Recommended intake: 2 cups daily
because of their smaller size, wild blueberries have more antioxidants ounce per ounce (more skin)
Broccoli
1/2 to 1 cup daily
Has a good source of iron. The raw vegetable has more Vitamin C but cooking makes carotenoids more bioavailable. Eat both raw and cooked.
Oats
5-7 servings (example 1 slice of bread is one serving)
High fiber, zinc, etc
Corn is also a grain, yellow corn has carotenoids while white corn does not.
When checking for whole grains, make sure it begins with term “whole”.
Nutrition Facts should state there should be at least 3 grams of fiber per serving, if there is less, put it back.
Oranges
(1 serving daily)
Vitamin C is rapidly excreted. Adequate daily intake is critical for optimum health. Eat pulp because and the tiny bit of orange color in the peel (it has limonene).
Concentration of vitamin C in orange pulp is twice that found in the peel and 10 times found in juice. Eat pulp.
BEWARE: Dermatitis from unwashed peels and citrus that is not organic
Pumpkin
1/2 most days
high fiber, Vitamins C and E, alpha and beta carotenes
Wild Salmon
2-4 times a week
Vitamin D, Potassium, Protein, selenium, omega 3’s
too much omega 3’s CAN thin the blood
Soy
Tofu, soymilk, soy nuts, edamame, miso
15 grams
phytoestrogens, vitamin E
if using protein powder, use some with extra soy isoflavones.
Spinach
1 cup steamed or 2 cups raw
Glutathione, plant derived omega 3’s
Vitamins C,E, B
Minerals
beta-carotene
Tea
1 or more cups daily
flavonoids
tea bags are same as loose tea
add lemon /lime for polyphenol boost
flavonoids degrade with time, so freshly made is best
Tomatoes
One serving per day or multiple per week
Lycopene
Vit C and B
Fiber
Phytoene and phytofluene
lycopene is also found in watermelon, strawberry guava, red fleshed papaya, and persimmons
Turkey
3-4 servings per week
Iron
Niacin
Vitamin B
zinc, iron
walnuts
1 oz, 5x a week
Vitamin E
polyphenols
protein
B6 vitamin
arginine= essential amino acid
top nuts
almonds and pistachios
top seeds
sunflowers and pumpkin
Peanuts -48 peants provides 15% of daily E requirement
Almonds-7.6 grams of protein in .25 cup
Handful of walnuts> glass of apple juice/glass of red wine
14 halves of walnuts ( 1 serving) had more polyphenol than 2.2 servings of red wine.
avoid nuts with added oil
Yogurt
2 cups daily
Probiotics
look for-Low fat or non fat
no artificial colors
very fresh ( check exp date)
see if whey protein is listed)
Rich in live active cultures ( the more the better)
increase SPF in your skin by eating
lutein, beta carotene, lycopene, vitamins C and E, glutathione, omega 3’s , coenzyme Q10
Welcome to the Tea Party 