SUPERFOODS: The AntiOxidant Heroes You Need to Know!

SUPERFOODS: The AntiOxidant Heroes You Need to Know!

Author: Naturopath Kimberly Orbons, The Lucy Rose Clinic, Adelaide ( 13th May 2016)

 

It is important to note that the thyroid is not the only gland that needs this nutritional support and key nutrients. Other glandular tissue such a breast, ovarian, uterine, adrenal, lymphatic and prostate require similar prevention, treatment and support. If your body has developed cysts, fibroids, swelling or nodules any of these areas it is common to have these same states in your thyroid.

Women’s bodies contain more of these organs competing for nutrients, and women have a statistically higher rate of Thyroid and glandular conditions. breast examination

But let’s face it, ALL tissues, cells and humans need antioxidants! Multivitamins are very poorly named, containing a range of minerals and free radical fighting compounds. Many specialty formula’s sell the below ingredients for age related conditions and beauty, so eat up!

 

 

 

colour fruit rainbow

BRIGHT RED AND ORANGE VEGETABLES  

Rich in many potent health molecules Beta carotene and Vitamin A. Beta-carotene is a natural red-orange pigment that inhibits the growth and migration of cells in lab studies. It is necessary to point out the antioxidants present in the skin of colored veggies are fewer in the flesh so soak in water and white vinegar then wash and leave the skins on.  Cantaloupe, carrots, sweet potatoes, get eating everyone!

 

 

 

APPLES and APPLE CIDER VINEGAR

Red Delicious and Granny Smith apples have twice as many nutrients as Fuji or Golden Delicious. Fresh apple cider vinegars may maintain many of the anti-cancer, anti-inflammatory benefits of apples. Fantastic for healthy digestion, purchase ACV with ‘mother tincture’, the floating bits at the bottom.apple cider vinegar

Testing conducted in Italy found that people who consumed at least one apple per day had a significantly reduced risk of colorectal cancer and cancers of the oral cavity, larynx, breast and ovary relative to those who ate less than an apple a day

 

 

 

cacao-vs-cocoa1

CACAO BEANS / COCOA

When dried, fermented cacao beans are ground and form a dense fluid called cocoa liquor which is a suspension of cocoa seed fragments in liquid fat. When filtered to separate the solid fragments from pure cocoa butter, the compact mass of cocoa particles that remains becomes cocoa powder, also known as cocoa or cacao.

Cocoa butter makes up 50% of the weight of raw cacao beans. Cacao contains a high concentration of phenolic molecules that have anti-angiogenic activity.

Proanthocyanidins are polymers of flavonoid molecules similar to that in green tea (epicatechin), and are found in other foods including cranberries, cinnamon, apples, grapes, black currant, chokeberry and persimmon.

Of different types of cocoa powder tested, natural cocoa had the highest level of epicatechin, which is well-absorbed in the digestive system.

 

 

 

 

 

GARLIC  SHALLOTS AND LEEKS garlic

A diet high in garlic and onion consumption is associated with a 21% risk reduction for ovarian cancer.  Italian and Swiss studies have demonstrated that moderate to high intake 1-7 servings per week of onion and garlic reduces risk of colorectal, prostate, ovarian, and cancers.

It also plays a role in detoxing heavy metals! Allicin is an essential antioxidant to reduce cholesterol, support cardiac function and aids in lowering blood pressure.

 

 

RED ONION  

Rich in quercetain, an antioxidant that can actually recycle your other essential nutrients. Red and yellow onions contain high amounts of the flavonoid quercetin. White onions on the other hand only contain trace levels.

Similarly to garlic, moderate intake 2-7 times per week will reduce risk of colorectal, and prostate, ovarian, and oesophageal cancers.  There was a 73% risk reduction for ovarian cancer and an 88% risk reduction for oesophageal cancer in those who consumed more than 7 servings per week.

 

MULBERRIES, BLACK BERRIES, BLUE BERRIES, POMEGRANATES, CRANBERRIES AND RED GRAPES  berry benefits

pommegranite heartContains resveratrol and anthocyanins.  Wine grapes grown in cooler climates have more cancer fighters than grapes grown in warmer climates.

Blueberries contain many phenolic compounds and pro-anthocyanidin pigments in their outer skins.  Blueberries are considered to have among the highest antioxidant capacity among other fruits and vegetables.  Blueberry and pomegranate juices reduced colon cancer development at a higher rate than blackberries, cranberries, and plums.

Strawberries and pommegranites are rich in Ellagoc acid, a phytonutrient shown to decrease DNA damage.

 

 

colouful foods

GREEN AND YELLOW VEGETABLES  AND SWEET POTATO

A natural antioxidant called Lutein is yellow carotenoid made by plants to balance over production of chlorophyll (green plant pigment) from sunlight.  Clinical study show dietary lutein at only 0.002% was enough to inhibit tumour angiogenesis resulting in tumours that were 40% smaller.

It is necessary to know antioxidants are present in the skin of orange or yellow veggies, few are found in the flesh so wash but don’t peel. Hesperidin is a broad range antioxidant found in citrus fruits, in particular the pith (white lining of the peel.)

Premenopausal women who consumed large amounts of yellow fruits and vegetables had a 20% lower risk of breast cancer compared with those who consumed the least.

Lutein is also in green leafies, not to mention many a vitamin supplement advertising vision heaalth.

 

 

 

TIPS FOR INCREASING THESE IN YOUR DIET:

  • Focus on buying whole, natural foods and to avoid foods that are highly processed. Detox smoothie Day 2 Energy
  • Aim for 2-3 handfuls of veg with each meal. A range of colour is best and including green leafy salads and veg is really important. Variation is absolutely crucial, don’t get caught up eating the same range of 5-7 veggies over and over again in a week. Shop regularly to buy what’s fresh.
  • Organic where possible really increases your mineral intake and reduces pesticide and toxic load. Then your body can put your antioxidants to better use!
  • Get a good quality water filter to reduce toxin exposure
  • Look for natural body products and cosmetics, some actually contain food grade antioxidants you can apply topically! For some detox bath recipes- Read more here!

 

 

ABOUT THE AUTHOR:

kim_new_imgKimberly Orbons 

Adv Dip Naturopathy, Adv Dip Western Herbal Medicine

Head Naturopath Kimberly Orbons is passionate about encouraging and empowering each person to facilitate their own good health with Nutrition, Herbal Medicine and preventative lifestyle management. Using a combination of diagnostics and symptomatology to identify the different metabolic processes contributing to disease allows her to treat the root or cause of poor health, providing relief of symptoms and long term recovery. Kimberly believes it is extremely important to build a personalized healing plan, taking all the complexities of a patient’s health and illness into consideration. Her consults have a strong focus on client care and treating each patient as an individual, and may therefore co-ordinate with other medical treatments. The goal is to establish each patient’s ability to live in the best possible state of health, naturally.

 

References & Recommended Reading:

 2012  http://www.hindawi.com/journals/jo/2012/879623/

 The Angiogenesis Foundation (http://www.angio.org/)  Eat to Defeat Cancer (http://www.eattobeat.org/food) Dr. William Li, Medical Director

 E. Manoury, K. Jourdon, P. Boyaval, P. Fourcassié Journal of Dairy Science Volume 96, Issue 3, March 2013, Pages 1335– 1346

 Gómez-Caravaca AM, et al. Simultaneous determination of phenolic compounds and saponins in quinoa (Chenopodium quinoa Willd) by a liquid chromatography—diode array detection—electrospray ionization—time-of-flight mass spectrometry methodology. J Agric Food Chem 2011;59:10815-10825.

 Man S, et al. Chemical study and medical application of saponins as anti-cancer agents. Fitoterapia 2010;81:703-714

 Sartippour MR, et al. Int J Oncol 2008;32:475-80.

 Roderick Smith, M.S, Giovannucci E, et al. J Natl Cancer Inst 2002;94;391-8.  Maskarinec G. Nutr and Cancer 2009;61(5):573-579

 Korde LA, Wu AH, Fears T, et al. Childhood soy intake and breast cancer risk in Asian American women. Cancer Epidemiol Biomarkers Prev

 Su SJ, Yeh TM, Chuang WJ, et al. The novel targets for anti-angiogenesis and genistein on human cancer cells. Biochem Pharmacol 2005;69(2):307-18. 2009;18(4):1050-105