What Are Antioxidants

Antioxidants are substances that prevent or reduce the damage caused by oxidation and neutralize free radicals in the body. Free radicals are the cause of degenerative conditions like arthritis, damage to nerve cells in the brain, deterioration of eyesight, accelerated aging, and certain cancers

Antioxidants include the minerals copper, zinc, and selenium, as well as the vitamins A, C, and E. Other compounds found in food, such as zoochemicals from animal products and phytochemicals in plants, are thought to have a greater antioxidant effect than either vitamins or minerals. These are known as non-nutrient antioxidants and include lycopene, which is found in tomatoes, and anthocyanins, which are found in cranberries.

Common sources of antioxidants include:

• Anthocyanins- eggplant, grapes and berries
• Beta-carotene – pumpkin, mangoes, apricots, carrots, spinach and parsley
• Catechins – red wine and tea
• Copper – seafood, lean meat, milk and nuts
• Cryptoxanthins – red capsicum, pumpkin, and mangoes
• Flavonoids – tea, green tea, citrus fruits, red wine, onion, and apples
• Lutein – leafy greens like spinach, and corn
• Lycopene – tomatoes, pink grapefruit and watermelon
• Polyphenols – thyme and oregano
• Vitamin C – oranges, black currants, kiwi fruit, mangoes, spinach, broccoli, capsicum, and strawberries
• Vitamin E – vegetable oils (such as wheatgerm oil), avocados, nuts, seeds, and whole grains

Now that you have a better understanding about antioxidants we can now move on to my top ten exotic superfoods:

1. Goji Berries

Goji berries, also know as wolfberries, are native to China and are a bright orange-red berry packed full of antioxidants, particularly carotenoids such as beta-carotene and zeaxanthin. Goji berries have been linked to clearing the skin, protecting the immune system, anti-aging, reducing body aches, and lowering blood cholesterol and triglycerides. They contain all eight essential amino acids, up to 21 trace minerals, iron, polysaccharides, B vitamins, vitamin E, and many other nutrients.

2. Raw Cacao

Raw Cacao comes from the Theobroma cacao tree. Theobroma translates to “food of the gods.” Cacao originated in Mesoamerica and contains over 300 compounds. These include protein, fat, fiber, zinc, iron, calcium, copper magnesium, and sulphur. Raw cacao contains the most concentrated source of antioxidants found in any food. These antioxidants include oligomeric procynanidins, resveratrol, and the polyphenols catechin and epicatechin. It also contains vitamin C, tryptophan, omega-6 fatty acids, and phenylethylamin, which is a feel good neurotransmitter. So for all you chocolate lovers, raw cacao is a no-brainer to satisfy your chocolate obsession.

3. Maca

Maca is a root plant consumed as a food and for medicinal purposes that has been grown in the Andes for centuries. Maca has been used as a folk remedy to increase everything from stamina and energy to sexual function. Maca exceeds both carrots and potatoes as a source of iron, magnesium, calcium, potassium, and iodine. Maca is popular with women for its ability to naturally balance hormones, regulate menstrual cycles, reduce cramping or PMS symptoms, and increase bone strength. As maca does contain glucosinolates, which are responsible for causing goiters, consumption needs to be monitored if you have an iodine deficiency.

4. Coconut

The coconut is a very versatile food – it can used as coconut water, milk, oil, butter, or flesh. Coconuts are high in fiber and in saturated fat. In fact, the oil in a coconut is about 89 percent saturated medium chain fatty acids. The oil from the coconut contains antiviral, antimicrobial, and antifungal properties along with an ability to build the hormones testosterone and progesterone. The water in young coconuts is one of the highest natural sources of electrolytes of any food. Some of the nutrients it contains are magnesium, potassium, sodium, manganese, and calcium.

5. Wheat Grass

Wheat grass is the sprouted “grass” of a wheat seed. Wheat grass is a great alkalizer. It promotes healthy blood by helping detoxify the body. It also helps normalize the thyroid gland and has antibacterial properties. The major ingredient in wheat grass is chlorophyll, which has the ability to draw toxins out of the body. A major benefit of taking wheatgrass juice is that it is easily digested with little energy expended to process it. Wheatgrass is also very high in vitamins A, B, C, E, and K.

6. Spirulina

Spirulina is a micro-alga that has been cultivated and consumed by the indigenous people of Mexico and Africa for thousands of years. Spirulina is highly digestible, protects the immune system, can help reduce cholesterol, can aid with weight loss, and can even help control blood sugar levels. It contains around seventy percent complete protein, which means it has all of the essential amino acids and ten non-essentials. Spirulina is also loaded with zeaxanthin and lutein. These antioxidants are extremely important for good vision and overall eye health.

7. Acai

Acai is a berry found in the Amazon rainforests. It has been used as a healing, energy-boosting, and immune-stimulating fruit for centuries. The acai berry has powerful antioxidant properties due to its high levels of anthocyanins. Acai berries have been used for such things as improving heart health, aiding in weight loss, promoting skin health, helping with digestion, and boosting energy. Acai berries contain the minerals potassium, manganese, copper, iron, and magnesium.

8. Turmeric

Turmeric is a wonder spice. It has been used for centuries as a spice in cooking and in medicine to treat many ailments. Turmeric’s active ingredient, curcumin, is a powerful anti-inflammatory. Turmeric is a natural antiseptic and antibacterial agent, useful in disinfecting cuts and burns. It is a natural liver detoxifier, painkiller and cox-2 inhibitor. Due to its anti-inflammatory properties, it is a natural treatment for arthritis and rheumatoid arthritis. The active ingredient curcumin is also showing great promise in helping fight cancer.

9. Camu Camu

Camu Camu, is a berry that grows in the Andean swamps. It is loaded with vitamin C. In fact, it has more vitamin C than an orange. It is a rich source of anti-inflammatory, antioxidant flavonoids and also contains beta-carotene, niacin, phosphorus, riboflavin, thiamine, calcium, and iron. It also contains the brain boosting amino acid serine and the branch chain amino acid bodybuilders will know, leucine. Some people use camu camu to increase energy, balance mood, and support brain function. It is known to help maintain healthy gums, eyes, and skin and as an immune system stimulant. Use it as a supplement or a great addition to a healthy smoothie.

10. Lucuma

Lucuma powder is made from the fruit of the Pouteria lucuma tree, which is native to Peru, Chile, and Ecuador. Lucuma powder is made by drying the fruits at a low temperature and then gently grinding them up into an easy-to-use powder. Even though it has a sweet flavor, its quite low on the glycemic index, making it a great natural sweetener. Lucuma is an excellent source of carbohydrates, fiber, and vitamins, especially B3. It is abundant in beta-carotene, niacin, and iron and has significant amounts of calcium and phosphorus. Lucuma may have anti-inflammatory, anti-aging, and skin-repair effects on human skin.

Conclusion

So there you have it, my top ten exotic superfoods. Combined with my top ten supermarket superfoods you can be assured you will be on the right track to supporting your recovery after training and maintaining your general well being. Including these into your diet is a great way to spice up your daily routine and try something a little exotic.

Photos courtesy of Shutterstock.

The post Top 10 Exotic Superfoods appeared first on Breaking Muscle.

Superfood is a term that arose in the 1990s. They are called superfoods because they are thought to contain very high amounts of certain nutrients, making them a valuable addition into your diet. The potential health benefits of a superfood include:

• Regulating your metabolism and helping to burn body fat
• Protecting the bodies organs from toxins
• Regulating blood pressure and lowering cholesterol levels
• Helping reduce or even prevent inflammation in the body
• Preventing cancer and heart disease
• Promoting digestive health

There is a lot of debate about what makes a superfood or which items should be named a superfood. So, I’m going to help organize things for you based on my personal opinion. In this two-part article I will detail my top twenty superfoods and break them down into two groups: top ten supermarket superfoods and top ten exotic superfoods. Now exotic doesn’t mean they are rare; in this instance, I just mean they are not always supplied in your supermarket but will generally be able to be sourced from your health food store.

1. Tomatoes

The humble tomato can sometimes be a little underrated as a superfood, which is weird considering all of its benefits. Tomatoes are high in dietary fiber due to the lignin and insoluble cellulose contained in the skin and seeds. Tomatoes also contain vitamin A, are high in folate, and are an excellent source of vitamin C. Tomatoes also contain lycopene, a phytochemical responsible for making the tomato red. Lycopene is a prostate protector and can help to eliminate free radicals caused by UV rays. Cooking tomatoes has been found to concentrate the lycopene levels.

2. Olive Oil

The main type of fat found in all kinds of olive oil is monounsaturated fatty acids. Due to this type of fat, olive oil consumption has been shown to protect against lung, breast, colon, and ovarian cancer development and reduce cardiovascular disease by lowering your total cholesterol and LDL levels. Phenolics that are specific to olive oil may also help reduce oxidative damage to DNA and may have beneficial effects on blood pressure, obesity, rheumatoid arthritis, and immune function. With all of these health benefits olive oil is a great addition to salads and vegetables as a dressing.

3. Oily Fish

Oily fish are a great source of vitamins D and A and are packed with omega-3 fatty acids. Consumption of oily fish are beneficial in treating or helping to prevent an array of health conditions like heart disease and cancers of the breast, ovaries, and prostate. It can also decrease dementia risk, help to manage diabetes, improve brain and eye health, decrease depression and help alleviate inflammatory conditions. Great sources of oily fish include: salmon, tuna, trout, herring, sardines, and mackerel.

4. Berries

Berries are low in calories, have high fiber content, and are jam-packed full of vitamins and minerals, like vitamin C and folate. They contain flavonoids and phytochemicals, which may help prevent some forms of cancer and protect your skin. Cranberries and blueberries can aid in the prevention of bladder infections. The antioxidants in berries help your body fight the stress of free radicals due to oxidation. Several powerful antioxidants can be found in berries, including anthocyanins and quercetin. Anthocyanins give berries their vibrant color, reduce inflammation, and can help prevent and manage arthritis. Quercetin has also been found to help with inflammatory diseases like rheumatoid arthritis by decreasing the inflammation caused by chemicals in the synovial fluid

5. Broccoli

A staple food in any bodybuilder’s meal plan, a single stalk of this cruciferous vegetable packs 3g of protein. Broccoli is a high fiber food, and an excellent source of vitamin A, folate, vitamin C, and calcium. It also has some vitamin E and vitamin K, the blood-clotting vitamin manufactured primarily by bacteria living in our intestinal tract. Broccoli is a great detoxifier and aids the liver in ridding itself of toxins, it also contains a flavonoid called kaempferol. Kaempferol can lessen the impact of allergy-related substances on our body.

6. Natural Yogurt

Natural yogurt is a fermented dairy food filled with probiotics and enzymes. It is a rich source of protein, calcium, iodine, and phosphorous. The probiotics and enzymes not only help maintain good gut flora but also aid in digestion. The active cultures in yogurt may help certain gastrointestinal conditions, including lactose intolerance, constipation, diarrhea, colon cancer, and inflammatory bowel disease. Research indicates incorporating natural yogurt into your diet can provide an abundance of health benefits, from improving immune function to decreasing body fat.

7. Lean Meat

Meat is a rich source of iron, zinc, B vitamins, magnesium, and protein. As a protein source it contains all the essential amino acids making it a complete protein source. Small servings of meat and poultry can adequately meet your requirements for these essential nutrients. Minced turkey and chicken breast and skinless cuts of poultry contain less fat than many cuts of beef. Lean cuts of beef include round, sirloin, and chuck. Loin chops and tenderloins are lower in fat, if you are looking for pork. Wild game, such as venison, skinless wild duck, rabbit, bison, and kangaroo, are usually lower in fat than farmed animals.

8. Avocado

More than half the calories of the avocado come from the monounsaturated fats. Avocados are a great source of lutein, a carotenoid that works as an antioxidant and helps protect against eye disease. Half an avocado contains 3.4 grams of fiber, including soluble and insoluble, both of which your body needs to keep the digestive system running. As well as increasing feelings of fullness, the oleic acid in avocados can help reduce cholesterol levels. To reduce oxidation (browning) of an already-sliced avocado, sprinkle lemon juice on the exposed flesh and then refrigerate in a plastic bag.

9. Kale

Its green leaves are rich in vitamins A and C, potassium, calcium, iron, and folate, as well as the eye-healthy carotenoids lutein and zeaxanthin – these pigments accumulate in the retina and absorb damaging shortwave light rays. Kale also contains the flavonol kaempferol, which on top of helping lessen the impact of allergy-related substances on our body, has been found to help stop replication of pancreatic cancer cells. Kale is filled with fiber and sulfur, both of which are great for detoxifying your body and maintaining liver health.

10. Eggs

Eggs are one of the most nutrient-dense foods around. An egg is really three separate foods – the whole egg, the white, and the yolk – each with its own distinct nutritional profile. The protein in an egg is divided, with four grams in the white and three grams in the yolk. Even though they are low in calories, eggs are a rich source of protein and are packed with nutrients thought essential to good health, particularly vitamin D, vitamin B12, selenium, and choline. Eggs contain the richest mix of essential amino acids in any food, making them a muscle-building powerhouse. Just remember to eat the whole egg to get all the benefits.

Conclusion

So there you have it my top ten supermarket superfoods. Now the one thing you have to remember is that all fresh produce has a place in our diets, and, let’s be honest, these types of list are quite subjective. (Even I can admit that about my own list.) All of the above are a great way to increase the benefit of your training regimen. So, have a look next time you are in the supermarket and throw a few in your cart.

Next week I will be explaining antioxidants and discussing my top ten exotic superfoods.

Photos courtesy of Shutterstock.

The post Top 10 Supermarket Superfoods appeared first on Breaking Muscle.

I’ve grown to love it here since our arrival. There is a strange sort of beauty to the desert and even the heat grows on you after a while. At first I was disappointed that the Sonoran Desert didn’t look more like Tatooine, minus the Tusken Raiders. I had pictured endless waves of sand dunes, but what I found was more like something out of a Clint Eastwood western. What I’ve come to learn, however, is that within that rugged landscape lies a rich and diverse world of amazing life, including some plants that are not only edible, but also rich in nutrients to support human health. One of those is the unassuming mesquite tree.

One of the first things that sparked my interest in mesquite was the Valley Permaculture Alliance or VPA, a Phoenix-based non-profit organization that educates residents about sustainable living in the desert. Just a few weeks ago, the VPA held an event for people in Phoenix to come and have their mesquite beans milled, or ground into flour. The VPA partners with another Tucson-based native foods organization called the Desert Harvesters, who provide a hammer mill, or an industrial mill that is used for grinding mesquite and carob beans. Residents can bring their mesquite pods to be inspected and run through the hammermill, resulting in a delicious flour to use in baked goods, smoothies, and many other recipes.

I spoke with the VPA’s Executive Director Doreen Pollack to learn a bit more about the history of the event. Turns out, the mesquite milling is only one part of a year-long cycle. In the spring, the VPA hosts a mesquite pancake breakfast, where residents can enjoy fresh pancakes made with local mesquite flour and served with prickly pear syrup. In the summer, the VPA hosts a walkabout where attendants can harvest mesquite beans and learn how to tell the difference between various species. So really, the milling is only the beginning.

However, you don’t have to live in the desert to appreciate mesquite. For the health-conscious fitness enthusiast or athlete, mesquite provides a number of health benefits in any locale:

1. It’s gluten-free. In fact, the gluten-free movement may be one of the biggest reasons mesquite has come back into the spotlight in recent years.That doesn’t mean it’s not tasty though – the flour has a sweet and nutty taste, even when eaten raw, which makes it a delicious way to make gluten-free treats.
2. It’s high in protein. According to New Good Food  by Margaret Wittenberg, mesquite flour contains anywhere from 11 to 17 percent protein, and also provides lysine, which is commonly lacking in other flours.
3. It has a low glycemic index. In fact, due to its galactomannan content, mesquite flour actually helps stabilize blood sugar levels instead of throwing them out of whack.
4. It’s nutrient-rich. In addition to its protein content, mesquite flour contains significant amounts of magnesium, potassium, iron, zinc, and calcium, as noted by Wittenberg.

If you’re an athlete and you’re reading this, you might be thinking that this sounds like a good post-workout recovery food. I thought the same thing, and found this recipe for superfood protein bars. They are raw, gluten-free, vegan, and really easy to make. I also plan to use mesquite flour to add a healthy touch to my holiday baking. Replace ¼ to ⅓ of the flour used in any baking recipe with mesquite flour to lower the glycemic index and up the nutrients. Happy cooking!

Have you experimented with mesquite flour in your cooking? What’s your favorite way to use it?

Photos courtesy of Shutterstock and Valley Permaculture Alliance.

The post Mesquite: Southwest Superfood appeared first on Breaking Muscle.