Food Pharmacy Jennifer M. Doane MS, RD, CSSD, LDN, ATC Defining A - - PowerPoint PPT Presentation

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:

• Every superfood is going to be a 'real'

(unprocessed) food

• 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

• rganoleptic 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

• n 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 superfood

components 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
• xidative 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
• mega-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

• ther 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