An interesting thing to note was that during the 6 week period, the mice on the high fat diet experienced an 11% increase in waist size. Furthermore, researcher Dr Stephanie Fulton observed changes in the brain chemistry of the mice. Researcher Dr Stephanie Fulton noted that the mice in the high fat group became more anxious at the end of the diet.

“The chemicals changed by the diet are associated with depression,” study researcher Dr. Stephanie Fulton said in a statement. “A change of diet then causes withdrawal symptoms and a greater sensitivity to stressful situations, launching a vicious cycle of poor eating.”

This suggests that junk food is potentially addictive. That may go some way in explaining which people experience cravings for junk food and cannot seem to stop eating it. Also, it also explains why many people have trouble sticking to healthier diets as the withdrawal symptoms pull them right back into the trap that they are desperately trying to get out of.

This change of behavior seems to have been caused by a change in brain chemistry. High fat diets seem to actually alter the way the brain reacts to food (at least in mice).

“They found that the mice fed the high-fat diet were more anxious at the end of the study, and also had higher levels of the CREB molecule, which is known to play a role in dopamine production (dopamine helps promote feelings of reward).”

This once again reinforces the notion that junk food can be potentially addictive. A large serving of junk food releases dopamine resulting in feelings of reward and satisfaction. When the diet is changed, that release is reduced and those feelings of reward and satisfaction are simply not strong enough. This then results in withdrawal symptoms and an even stronger urge to get that dopamine ‘high’ with junk food.

“Eating junk food can actually change the brain, spurring symptoms of anxiety and depression if you stop consuming it, according to a new study in mice.”

The research seems to show a link between the presence of ‘corticosterone’, a hormone that is normally associated with stress and CREB.

“CREB is much more activated in the brains of higher-fat diet mice and these mice also have higher levels of corticosterone, a hormone that is associated with stress. This explains both the depression and the negative behavior cycle,” Fulton said in the statement.”

While far less scientific, the documentary ‘Supersize Me’ went some way into highlighting the dangers of consuming junk food. Morgan Spurlok, the creator of the documentary, conducted a 30 day experiment in which he ate nothing but McDonalds food during a 30 day period. While he experienced some rather alarming physical changes, it’s the changes in his behavior that were more interesting. He experienced symptoms of withdrawal, depression and anxiety during his 30 day experiment.

Maybe this may explain why Popeye the sailor was always so insistent on eating “spinnich”, a known superfood.

Source: High-Fat Food Linked With Brain Chemical Changes, Withdrawal Symptoms, Mouse Study Finds

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Multiple studies in humans and mice have demonstrated that a high fat diet can trigger inflammation (see references below). But a high fat diet alone is not the whole story. If it were, a lot of Paleo dieters would be in trouble. It seems what might be missing from that high fat diet and the gut bugs deep in the gut hold the answer to what triggers the inflammation.

Sometimes a high fat diet can increase inflammation, which weakens the heart and the other body’s systems. It turns out that your levels of Bifidobacterium determine whether a high fat diet leads to more inflammation. Bifidobacterium is one of the major classes of probiotics in your gut.

So is the solution to fortify your gut army by taking probiotics power-ups? Certainly, but prebiotics are also extremely important too! Prebiotics are compounds in foods that nourish the probiotics and allow them to become super strong and powerful. The Human Food Project cites garlic, onions, leeks and dandelion greens as good sources of prebiotics, but here’s a list of the top prebiotic foods from Wikipedia:

Who’s up for some raw onion?!

*crickets chirping*

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Beyond the iron that Popeye was yearning for, spinach contains carotenoids, antioxidants, vitamin K, coenzyme Q10, B vitamins, minerals, chlorophyll, polyphenols, betaine and, interestingly, plant-derived omega-3 fatty acids

All of this is certainly true, though the amount of omega-3s in spinach are pretty low, and plant-derived omega-3s can’t even be used by the body.

Organic Jar also says:

The highest vegetable protein around! One cup of spinach equals 5g of protein. (12% DV)

This seems way too high! I’m not sure where they get this information because they don’t list sources. Same with their list of “hidden” health benefits. There’s no way to know if they’re valid because the actual scientific studies aren’t referenced.
While spinach’s health benefits are anything but hidden, the research behind the health claims are!

At Super Human Foods, we always list our sources because there’s so much junk science out there in the world of nutrition.

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Super Powers & Health Benefits of Kale

1. Anti-Inflammatory
2. Cancer Fighting
3. Heart and Stroke Protection
4. Vision Enhancement and Protection
5. Digestion Acceleration

Secret Compounds

1. Lutein and Zeaxanthin – Kale is the richest known source of the antioxidant carotenoids called xanthophylls (ZAN-thuh-fills). These are yellow pigments that protect plants and vegetables from excess sunlight. They’re also found in high concentrations in the macula of the human eye. They protect the eye from macular degeneration!
2. Sulforaphane – a potent compound that exhibits anti-cancer, anti-diabetic and anti-microbial properties.
3. Indole-3-carbinol – powerful phytochemical that boosts DNA repair in cells and blocks the growth of cancer cells
4. Beta Carotene – Kale is extremely high in beta-carotene with 100g containing 76% of your recommended daily allowance.
5. Vitamin C – In 100g of Kale, you’ll find 49% of your recommended allowance of vitamin C. That’s nearly 50% more vitamin C than you’ll find in spinach!
6. Vitamin K – There is over 1300% of your recommended daily allowance of vitamin K in a single cup of kale! Seriously, more than 1300%.  In fact, kale has the highest vitamin K content of any fruit or vegetable.
7. Vitamin A – You get a colossal 272% of your daily recommended allowance of vitamin A in 100g of kale!
8. Minerals - There are almost too many to list! Kale has generous quantities of calcium, iron, magnesium, manganese and zinc.

Kale: All Hail the King

While kale may not *yet* be a staple in your kitchen, it’s certainly not new!

This rising star of the vegetable (and superfood) world is quite primitive — it was gathered and eaten by tribes before the dawn of recorded history. Research suggests that this leafy green originated in either the eastern Mediterranean or in Asia Minor.

And, while kale may not be a regular part of your diet, some of its genetic relations definitely are. Cauliflower, brussel sprouts, broccoli and kale all trace their lineage back to wild cabbage’s cultivation by ancient humans! These veggies, while quite different in appearance and texture, are all part of the same species — Brassica oleracea.

Common cruciferous veggies related to kale.

Celtic traders and other wanderers brought kale to Europe around 600 BC. Kale then reigned as king of veggies until the Middle Ages. Loaded with nutrients, very frost-hardy and simple to grow, it’s easy to understand why kale was so highly-prized and eaten by millions. In Scotland, nearly every house had a “kail-yard” that they relied on to survive harsh winters. Unfortunately, cabbage and potatoes slowly orchestrated a coup and usurped the throne.

Europeans brought curly kale to the United States in the 17th century. Both ornamental (the pretty, colorful versions seen in flowerbeds) and dinosaur kale (discovered in Italy in the 19th century) are much more recent varieties. During WWII, kale was a recommended plant for Victory Gardens because it provided so many nutrients missing from the rationed food supply.

Today, as science reveals this nutritional powerhouse’s benefits, kale is taking back the throne — All Hail the King!

If you haven’t already incorporated kale into your diet, we strongly suggest you do — it’s a crazy potent source of vitamins, minerals, antioxidants and eye-protecting compounds — and it’s affordable, versatile and delicious when properly cooked.

Getting to Know Kale

With its frilly leaves and deep colors, kale is a pretty gorgeous plant. While officially a “dark leafy green,” it also comes in vibrant purple-pinks and bright whites.  But there’s a lot more to kale than just another pretty face!

Ornamental kale in bloom.  source: Wikipedia

This superveggie provides more nutritional punch for fewer calories than almost any other food around. Although it can be found in markets throughout the year, it’s officially in season from mid-winter through the beginning of spring, when it has a sweeter taste and is more widely available. (Kale’s flavor is actually better if it’s been exposed to a light frost!)

There are 4 main varieties of kale:

1. Curly - With green, frilly leaves, this is the most common kale found in grocery stores, and you can add it to just about anything!  Choose bunches that have stems shorter than 12.” (In general, smaller kale leaves will be more tender.)
2. Dinosaur (rawr!) – Also known as lacinto, black, cavolo nero or Tuscan kale, this variety has a long tradition in Italian cuisine. Its deep blue-green leaves have a rugged, embossed texture — like dinosaur skin! Despite that description, it tends to be the most tender and mellow kale. It’s great for braising and sautéing. Finely shred it for a salad or toss into stir-fries.
3. Red Russian - Similar in texture and flavor to curly green kale, red varieties — which are actually more purple — add a bright splash of color, whether raw or cooked.
4. Ornamental - It’s the prettiest! Also known as salad savoy, it’s popular in flower gardens and makes a great garnish. But it’s edible too, as long as it hasn’t been sprayed with pesticides. It’s tastiest when still small and tender.

Red, Dinosaur & Curly Kale

Shopping Tips:

• For maximum nutrition and taste, buy kale in season. It’s good any time, but go wild in the winter!
• Choose kale from organic or responsible local growers when possible. Greens grown in better-managed soils will have more flavor and nutrition and  less pesticides.
• Look for perky, deeply colored leaves (beware of bruising and yellow/brown patches) and moist, hardy stems.
• Buy lots of it because it cooks down dramatically.

The Nom-Nom Factor

Kale is very tasty when cooked properly, and it’s a cinch to work into virtually any style of cooking. You’ll find it in recipes for breakfasts, lunches and dinners. Its earthy flavors can range from rich, nutty and meaty to herbaceous, peppery and slightly bitter. Below, you’ll find everything you need to know to create simple, tasty kale noms!

Chicken soup with roasted kale and butternut squash.

Kitchen Tricks:

Washing.  Avoid washing kale until just before use, since it will speed up wilting.

Cutting.  Remove any thick stems (just hold the kale upside down by the stems and pull the leaves off), then stack large greens on top of one another. Roll them into tight bundles and slice into desired widths. The stems, finely chopped, can be used in soups.

Blanching. Blanching reduces bitterness and softens thick greens, which is great if you want to follow up with a quick sauté or freeze the greens for later use. To blanch kale, stir leaves into boiling water for a minute or two, drain, then run under cold water.

Braising. Braising tenderizes and adds flavor. Slow-cook a pound of greens in ½ to ¾ cup of seasoned cooking liquid (chicken or vegetable stock or wine) or water for about 20 minutes or until greens are tender and ready to eat.

Massaging. If you want to make a raw kale salad, don’t forget to massage it. No, seriously. Massage that kale!  Just a couple of minutes of massaging, and you’ll be amazed at the difference. Those leaves that once seemed coarse and fibrous turn silky. Just add your dressing and massage.

Storing. Store loosely wrapped in plastic in the fridge and the sooner you can eat it, the better. If your kale has gotten wilt-y, stand it upright in a pitcher of water to perk it up a bit.

Easy ways to incorporate kale into your diet

The possibilities are endless! Keep in mind: Steaming ⁹ kale delivers the most nutritional benefits. Chopping or mincing it also releases more sulforaphane, one of kale’s secret compounds.

• Toss a few chopped-up kale leaves into the blender when making fruit smoothies. It’s a great way to get more greens into the veggie-averse, especially kids.
• Chop, cook and mix kale into rice dishes to add extra oomph.
• Blanched and frozen kale is so nice to have on hand! It can be easily crumbled into soups, stews, beans and simmering sauces.
• Add kale to egg dishes. Try an omelet or frittata with caramelized onions and steamed kale — or a cheesy scramble made with diced tomatoes, bell peppers, green onion and kale.
  

  Eggs, cheese, kale: breakfast of champions.

• Sauté kale with a little bacon for flavor, then lightly braise it in vegetable stock to soften.
• Kale’s earthy flavor pairs well with hearty meats, beans and sausages.

But what if you don’t have a lot of time for massaging and experimenting with cooking kale?

Power Tip: Introducing Kale Chips!

Kale chips are a healthy, tasty snack which you can prepare in your own home. They are free from additives, coloring and monosodium glutamate and are easy to make.

Kale chips with olive oil, sea salt & parmesan cheese. 

Simply take some kale leaves, sprinkle a little olive oil and sea salt and toss them in the oven for about 15 minutes or until they’re crispy! (A food dehydrator is even better, if you have one.) That’s it! You can also buy these from your local health food store. They have a tasty, crispy texture not unlike potato chips — while being almost infinitely healthier.

Eating kale every once in a while isn’t enough, and this is a quick and easy way to make it a regular part of your diet.

Kick-Ass Kale Recipes

Okay….so you’re sold on kale now, right? If you haven’t already run out to the grocery store, here are some awesome recipes to get you going.

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Kale Research from the Lab

Anti-Inflammatory. Omega 3′s which are typically abundant in fish oils are well known for reducing inflammation throughout the body, and kale contains a pretty generous amount. What’s more, the high bioavailability means that you can get up to 35% of your daily allowance per 100 calories. These anti-inflammatory properties have been shown to be effective in helping to manage conditions such as arthritis and gout which are inflammatory in nature².

Cancer Fighting. A lot of research has gone into cruciferous vegetables’ (including kale) anticancer properties. Scientists have discovered that kale is rich in Sulforaphane¹, a potent compound that exhibits anticancer³, anti-diabetic and antimicrobial properties. That’s not all. In kale, you’ll also find indole-3-carbinol, a derivative of a glucosinolate compound known as glucobrassicin that boosts DNA repair in cells and also blocks the growth of cancer cells. That’s not all. kale has 4 other glucosinolates, namely, glucoraphanin, gluconasturtiian, glucopaeolin and singrin which the body can convert into cancer preventive compounds known as isothiocyanates¹. Glucoraphanin is particularly of interest as the body converts it into the previously mentioned isothiocyanate, sulforaphane.

Heart and Stroke Protection. Omega 3 essential fatty acids have been shown to prevent degenerative conditions like heart disease. They do this by breaking down the build up of fat in the arteries (atherosclerosis) while also slowing the development of blood clots. Blood clots in the brain are a major cause of stroke! A study confirmed kale’s cardio protective super powers by looking at isothiocyanates, namely the previously mentioned sulforaphane. The study showed that isothiocyanates such as sulforaphane reduced oxidative stress⁴ which is a cause of many health complications such as heart disease.

Vision Enhancing. Kale contains up to 76% of your recommend intake of beta carotene. This carotenoid plays a large part in maintaining eye health – particularly in improving night vision. Interestingly, carrots, the ëgo-to’ source of beta carotene, contain just 1% more beta carotene (77%)! Also, kale contains zeaxanthin, a carotenoid alcohol which has been shown to slow down age related degeneration of the macula⁵, a region in the retina responsible for central vision. Gastrointestinal Health. Of all health benefits that kale delivers, this is the most noticeable. Its high dietary fiber content assists with digestion and helps with easier bowel movements. It has also been linked with a lowered risk of colorectal⁶ and other lower gastrointestinal cancers⁷. A large portion of the population suffers from constipation, and it is almost always caused by a low fiber diet. Fiber also lowers blood-sugar levels while giving a sensation of fullness, which prevents over-eating and regulates weight⁸.

Scientific References

1. Clarke JD, Dashwood RH, Ho E. Multi-targeted prevention of cancer by sulforaphane. Cancer Lett. 2008 Oct 8;269(2):291-304. 2008
2. Simopoulos AP., Omega-3 fatty acids in inflammation and autoimmune diseases. J Am Coll Nutr. 2002 Dec;21(6):495-505. Review.
3. Ho E, Clarke JD, Dashwood RH. Dietary sulforaphane, a histone deacetylase inhibitor for cancer prevention. J Nutr. 2009 Dec;139(12):2393-6. 2009.
4. Angeloni C, Leoncini E, Malaguti M, et al. Modulation of phase II enzymes by sulforaphane: implications for its cardioprotective potential. J Agric Food Chem. 2009 Jun 24;57(12):5615-22. 2009
5. Cho E, Hankinson SE, Rosner B, Willett WC, Colditz GA. Prospective study of lutein/zeaxanthin intake and risk of age-related macular degeneration. Am J Clin Nutr. 2008 Jun;87(6):1837-43. 2008.
6. Aune D, Chan DS, Lau R, Vieira R, Greenwood DC, Kampman E, Norat T. Dietary fibre, whole grains, and risk of colorectal cancer: systematic review and dose-response meta-analysis of prospective studies. BMJ. 2011 Nov 10;343:d6617. doi: 10.1136/bmj.d6617. Review.
7. Schatzkin A, Park Y, Leitzmann MF, Hollenbeck AR, Cross AJ. Prospective study of dietary fiber, whole grain foods, and small intestinal cancer. 2008 Oct;135
8. Howarth, N. C., Saltzman, E. and Roberts, S. B. (2001), Dietary Fiber and Weight Regulation. Nutrition Reviews, 59: 129-139. doi: 10.1111/j.1753-4887.2001.tb07001.x(4):1163-7. 2008.
9. Kahlon TS, Chiu MC, and Chapman MH. Steam cooking significantly improves in vitro bile acid binding of collard greens, kale, mustard greens, broccoli, green bell pepper, and cabbage. Nutr Res. 2008 Jun;28(6):351-7. 2008.

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Nigella Sativa aka Black Cumin is a delicious Ancient Egyptian super-spice that boosts immune function and fights cancer & inflammation. Tweet This.

Super Powers & Health Benefits of Nigella Sativa

1. Cancer-Fighting
2. Immune Boosting
3. Anti-Allergy
4. Opiate Withdrawal
5. Anti-Microbial Properties

Black Cumin has an interesting history that traces back to the Eyptian Dynasty. The seed was discovered in Pharaoh Tutankhamun’s tomb. This discovery dates all the way back to 1325 BC. The ancient Egyptians had very strong beliefs regarding the items they placed in the tombs of their deceased pharoahs. They carefully selected items which they believed would assist the Pharoahs as they passed on into the afterlife.

Pharaoh Tutankhamun was buried with Nigella Sativa seeds in Ancient Egypt.

Various seeds, plants and spices were placed in the tombs to ward off evil spirits and protect from evil beings. It is particularly significant for Black Onion seed to make an appearance here as only the most important items (gold amulets, several ornaments,weaponry etc.) were placed in these tombs. It’s not clear why the black seed was in the Pharoah’s tomb, but it’s safe to say it played an important role in ancient Egyptian life.

History also tells us that Black Onion Seed’s healing powers were discovered long before modern times. As a matter of fact, Black Onion seed makes an appearance in both the Holy Bible and the Holy Quran. An interesting quote is derived from the Holy Quran when the Prophet Mohammed, peace be upon him, says “Use the Black Seed for indeed, it is a cure for every disease except death” – Saheeh al-Bukharee 7:591.

“Use the Black Seed for indeed, it is a cure for every disease except death” –   Prophet Mohammed, peace be upon him, in the Holy Quran

Nigella flowers have been grown in English cottage gardens since Elizabethan times & are known by the romantic name “Love in the Mist.”

Identifying Nigella Sativa

Nigella Sativa is a flowering plant that grows in South & South West Asia. Its fruit produces numerous little black seeds that are often used as a spice. However, don’t be surprised if you don’t see them in your local grocery marketed under their botanical name.

Instead, look for their more consumer-friendly label: Black Onion Seeds. The spice they produce is known as Black Cumin. Other names include  fennel flower, nutmeg flower, Roman coriander, blackseed or black caraway seeds.

The Nom-Nom Factor

These litle black seeds taste like a combination of onions, black pepper and oregano and have a slight bitterness to them like mustard seeds. In Indian and Middle Eastern cuisine, dry-roasted nigella seeds flavor curries, vegetables, poultry, rice dishes, baked goods and even certain liquors.

Black Cumin Research from the Lab

To date, there has been a lot of research aimed at evaluating the healing powers of black onion seeds. Let’s take a look…

Cancer-Fighting. Black seed extracts have proved effective in treating tumors without the negative side effects of chemotherapy. Scientists have discovered a black seed component known as Thymoquinone. A recent study as the Texas A&M university showed that thymoquinone had anti-cancer properties. They identified that “Thymoquinone inhibits tumor angiogenesis and tumor growth”.¹ In June 2007, the Brazilian Journal of medical and Biological Research published a study on the anti-tumor properties of black seed extracts. The study showed that there was a clear reduction in the growth of cancer cells in mice that were treated with black seed extracts (up to 95%). This was significant as it confirmed that black seed extracts had anti-cancer properties.²

Anti-Inflammation. Another study on Black Onion Seed looked at the health benefits. The study was carried out at the University of South Carolina in 2005. They discovered that the oil of the seed and consituents such as thymoquinone had “potent anti-inflammatory effects”. Their experiments centered on conditions such as colitis and arthritis”. They also discovered that “the oil and certain active ingredients showed beneficial immuno-modulatory properties, augmenting the T cell- and natural killer cell-mediated immune responses”. T cells and natural killers cells are the body’s natural army. They defend the body from disease by killing off any infections. This is promising for those with immune disorders such as AIDS where the T cell count is usually low.³

Allergy Protection – Certain diseases like bronchial asthma, allergic rhinitis, and eczema cause the body to produce histamines. When these histamines are released, the body’s immune system is goes into overdrive, causing tell-tale symptomatic allergic reactions. Researchers have reason to believe that Nigella Sativa protects people with these diseases by blocking the release of histamines in the first place. In Munich, 600 allergy patients were given 500mg of Black seed oil twice a day for 3 months. Scientists recorded a massive improvement in 85% of the patients.³

Opioid Withdrawal – Nigella Sativa also helped relieve withdrawal symptoms for those trying to get off opiates. Researchers reported “rapid improvement in signs and symptoms of acute opioid abstinence” from black cumin and that it also “prevented the development of significant craving and relapse”. They recommended it be part of any opiate withdrawal treatment program.⁴

Anti-Microbial Properties – The anti-microbial properties of Nigella Sativa include protective effects for viral and bacterial infections, and even parasites. In one study, black seed oil was given by injection to subjects with murine cytomegalovirus (very similar to the human herpes virus). After just 10 days, the virus was no longer detectable in the either the spleen or liver⁵. Even more exciting, research out of Cairo University shows that botanical extracts are effective against a host of drug-resistant bacterial infections, including E. coli⁶. Still other studies show that essential oils from Nigella Sativa are effective against parasites like tapeworms even when diluted at a 1:100 ratio ^7,8.

Power tips

Black onion seeds contain modest amounts of phytosterols, which can help lower cholesterol. However, the sterol make up of each seed varies widely depending on the plant’s origin. If you are looking to get more sterols this way, opt for seeds or oil harvested in Germany, rather than Tunisia or Iran⁹. There is also some exciting new evidence to suggest taking rose hip oil can improve the stability of sterols.

Black Cumin Research References

1. Thymoquinone inhibits tumor angiogenesis and tumor growth through suppressing AKT and extracellular signal-regulated kinase signaling pathways
2. Anti-tumor properties of blackseed (Nigella sativa L.) extracts
3. Immunomodulatory and therapeutic properties of the Nigella sativa L. seed
4. Role of Nigella Sativa in Opioid Dependence
5. M.L. Salem, M.S. Hossain. Protective effect of black seed oil from Nigella sativa against murine cytomegalovirus infection. Int J Immunopharmacol, 22 (9) (2000 Sep), pp. 729–740
6. N.M. Morsi. Antimicrobial effect of crude extracts of Nigella sativa on multiple antibiotics-resistant bacteria. Acta Microbiol Pol, 49 (2000), pp. 63–74
7. R. Agarwal, M.D. Kharya, R. Shrivastava. Antimicrobial and anthelmintic activities of the essential oil of Nigella sativa Linn. Indian J Exp Biol, 17 (1979), pp. 1264–1265
8. M.S. Akhter, S. Riffat. Field trail of Saussurea lappa roots againt nematodes and Nigella sativa seed againt cestodes in children. J Pak Med Assoc, 41 (1991), pp. 185–187
9. Ramadan MF, Morsel JT (2004) Oxidative stability of black 45 cumin (Nigella sativa L.), coriander (Coriandrum sativum L.) and Niger (Guizotia abyssinica Cass.) crude seed oils upon stripping. Eur J Lipid Sci Technol 106:35-43

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Pomegranates are mythical fruits of paradise with powerful antioxidants that fight cancer + protect the heart & joints. Tweet This.

 

A pomegranate ripe for the picking.

Super Powers & Health Benefits

1. Heart Disease Prevention
2. Potent Antioxidant
3. Cancer Fighting
4. Protects Joints
5. Anti-Microbial
6. Immune Boosting

Secret Compounds

1. Polyphenols - phytochemicals (found in plants) that act as antioxidants, which are thought to be anti-aging and a key protection against degenerative ailments like as cancer and heart disease.
2. Punicalagins - a type of polyphenol found *only* in pomegranates! Highly bioavailabie, punicalagins are the most important pomegranate compound. Shown to benefit the heart and blood vessels, punicalagins also break down into ellagic acid, which has shown promising cancer-fighting properties.
3. Flavonoids - another group of antioxidants, which appear to have anti-inflammatory effects, reduce cell damage tied to heart disease, help lower blood pressure, improve circulation and possibly inhibit the growth of cancer cells.
4. Punicic acid - a polyunsaturated fatty acid. In vitro (test tube studies), it shows anti-cancer activity against prostate cancer cells.
5. Vitamin C - boosts immunity and helps the body fight diseases and cancer more effectively. Also helps repair damaged tissues, the formation of blood vessels and the absorption of iron. (A pomegranate provides 40% of the daily requirement!)
6. Potassium - helps normalize heart rhythm, regulate blood pressure and decreases chance of stroke. Also helps sustain metabolism as well as fluid and electrolyte level.
7. Folate - key in red blood cell development. Deficiency can lead to an increased risk of heart disease and can make the body more susceptible to cancer. Adequate folate levels are necessary for proper brain functioning.

Identifying The Pomegranate

The pomegranate is native to Persia (modern day Iran) and has been grown in the Middle East, India, Russia and the Mediterranean for several millennia! You’ll also find them in northern Africa, southern Europe, southeast Asia and California & Arizona in the US.

Girl With A Pomegranate, by William Bouguereau (1875)

The Nom-Nom Factor

First things first — are these little aril thingies worth all the effort? I mean, it sounds exotic and all but…

The answer is a resounding, mouthwatering YES!

When ripe, the arils have a lovely sweetness that’s balanced by just the right amount of tart. Simply pop them in your mouth and enjoy the literal burst of flavor. You don’t have to chew/swallow the seed part, but many people do. The seeds are pretty mild-tasting with just a slight crunch. They’re a good source of fiber and contain some of pomegranate’s secret compounds.

Follow the steps below for easier pomegranate-plundering:

1. CUT. Cut off the bottom of the pomegranate, and then the crown at the top.
2. SCORE. Once the ends have been removed, you’ll see 4-6 sections of the white membrane. With the knife, score (lightly cut through the outer skin to make it easy to pull apart) along each section.
3. OPEN. Working over a bowl of water, use both hands to carefully pull the pomegranate apart into smaller sections.
4. LOOSEN. Loosen up the arils from the white membrane. They’ll sink to the bottom, and the inedible stuff will float to the top.
5. SCOOP. Use a spoon to scoop the white membrane out of the bowl.
6. STRAIN. Pour the water and arils through a strainer.
7. ENJOY! This one is easy, guys.

Note: Pomegranate juice can stain. Best to work on a plastic cutting board while *not* wearing your favorite shirt. 

You can sometimes buy the fresh seeds at grocery stores, already harvested for you. They make a refreshing snack, and they’re great on salads! You can also try sprinkling them into yogurt or oatmeal. Drinking 8 – 12 oz. of pomegranate juice per day is considered safe. Look for 100% juice with low or no added sugar.

 

Pomegranate: The Mythical Fruit of Paradise

The pomegranate is a mythological heavyweight: a symbol of abundance, fertility, birth, death and eternal life. That about covers things, no? One of the oldest fruits, it’s been traced back as far as 3,000 BC. So, it’s no surprise really that its found far and wide in ancient lore.

“Let us go early to the vineyards to see… if the pomegranates are in bloom – there I will give you my love.”  Song of Solomon 7:12

Ancient Egyptian pomegranates.

Ancient Persians believed that the seeds made their warriors invincible. Important Egyptians were buried with pomegranates in the hope of rebirth, and the Greeks referred to it as the fruit of the dead. It adorned the clothing of Hebrew high priests and symbolized longevity in ancient China. According to the Qur’an, these heavenly orbs grow in the gardens of Paradise; some scholars even say that the apple from the Tree of Knowledge in the Garden of Eden was actually a pomegranate. No wonder this fruit wears its own little crown!

Long used in folk medicine in the Middle East, India and China, healers have used the bark, leaves, skin and rind as well as the edible parts of the fruit to cure everything from conjunctivitis to hemorrhoids.

In the New World, Spanish missionaries planted the first pomegranate trees (muchas gracias!), but we’re just embracing this magical fruit. Thankfully, all parts of the pomegranate are undergoing serious scientific testing, and we’re beginning to understand its many healthy super powers.

Research from the Lab

Potent Antioxidant. Pomegranate has incredibly potent levels of antioxidants, more than red wine, green tea and blueberries! Studies are showing that antioxidants – particularly polyphenols – are helpful in protecting against degenerative ailments like heart disease and cancer.

Heart Disease Prevention. In limited studies in human and animals, pomegranate has been shown to exert wide, significant protection against heart disease.¹ In one study, researchers studied patients with severe artery blockages, who drank one ounce of pomegranate juice each day for a year. Not only did their systolic blood pressure lower by over 12 percent, but there was an average 30 percent reduction in atherosclerotic plaque (fatty deposits on artery walls). In the control group that didn’t drink the juice, plaque increased by 9 percent after one year! ²

In other studies, potent antioxidants found in pomegranates reduced platelet aggregation (which leads to blood clots) and naturally lowered blood pressure, factors that help prevent both heart attacks and strokes. ^{3, 4}  Other studies saw it reduce oxidative stress, which is thought to be linked to heart disease, since oxidation of LDL (bad cholesterol) is a precursor to plaque formation in the arteries. ^{5, 6}

Pomegranates are also high in heart-healthy nutrients like Potassium and Folate.

Cancer-Fighting.  In vitro (test tube studies), pomegranate extracts slow down the reproduction of cancer cells and may hasten their death. Some extracts also help reduce blood supply to tumors, starving them and making them smaller. ^{7, 8}  A number of in vitro studies have shown this remarkable anti-cancer effect. Most studies have focused on breast and prostate cancer cells ^9-12, but researchers are also seeing hopeful results with colon cancer, ¹³ leukemia ¹⁴ and lung cancer ¹⁵ in lab animals.  A 2009 study found that pomegranate juice significantly slowed the development of prostate cancer in men. ¹⁶ 

In 2010, researchers from the University of California at Riverside reported to the American Society for Cell Biology that various compounds and fatty acids in pomegranate juice may prevent cancer cells from metastasizing (spreading to other parts of the body)  - and may even be capable of killing them. The researchers tested pomegranate juice on laboratory-cultured prostate cancer cells and observed a decrease in the cells’ rate of adhesion. Many of the cells died after coming into contact with pomegranate juice. ¹⁷

Researchers suspect that pomegranate extracts may actually have preventative powers when it comes to cancer. Additional studies and clinical trials currently taking place are hopeful to reveal these fascinating effect on humans.

Protects Joints.  Flavanoids found in pomegranate fruit have been suggested as treatments for osteoarthritis. Osteoarthritis happens when the cartilage in joints wears down, causing pain and stiffness. Researchers believe flavonoids can help block inflammation that contributes to the destruction of cartilage, bringing relief and slowing down the progression of arthritis. In test tube and animal studies, pomegranate extract blocked the production of a cartilage-destroying enzyme. ^18-20 The results were promising; however, more studies — and studies that look at the effects in humans — are needed.

Anti-Microbial. Pomegranates have shown anti-microbial activity against a host of bacteria, fungi and viruses. The peel extract appears to be the most potent of these. The highest antibacterial activity was against Staphylococcus aureus (Staph infection), K. pneumoniae (bacterial pneumonia) and E. coli (food poisoning). Among fungi, high activity against Aspergillus niger (black mold) and Candida albacans (causes yeast infections) was recorded. ^21-25  Pomegranate’s anti-bacterial capacity has also been shown to be effective agains dental plaque bacteria. ^26-27 And, in addition to its anti-microbial activities, pomegranate has quite a bit of vitamin C, which also helps to boost the immune system and increase resistance to infections. ²⁸

Possible Interactions

Although researchers aren’t certain, some evidence indicates that pomegranate juice may interact with several medications (much like grapefruit juice does). If you take any of the following medications, you shouldn’t consume pomegranate in large amounts or in medicinal format without first talking to your doctor.

• ACE inhibitors (hypertension medications)
• Statins (medications used to lower cholesterols)
• Warfarin (Coumadin)
• Buspirone (anxiety treatment)

Research References

1. Pomegranate juice: a heart-healthy fruit juice.  Nutr Rev. 2009 
2. Pomegranate juice consumption for 3 years by patients with carotid artery stenosis reduces common carotid intima-media thickness, blood pressure and LDL oxidation.  Clin Nutr. 2004
3. Pomegranate juice consumption reduces oxidative stress, atherogenic modifications to LDL, and platelet aggregation: studies in humans and in atherosclerotic apolipoprotein E-deficient mice.  Am J Clin Nutr. 2000 
4. Pomegranate juice consumption inhibits serum angiotensin converting enzyme activity and reduces systolic blood pressure.  Atherosclerosis. 2001
5. Pomegranate juice reduces oxidized low-density lipoprotein downregulation of endothelial nitric oxide synthase in human coronary endothelial cells.  Nitric Oxide. 2006
6. Effects of a pomegranate fruit extract rich in punicalagin on oxidation-sensitive genes and eNOS activity at sites of perturbed shear stress and atherogenesis.  Cardiovasc Res. 2007
7. “In vitro antiproliferative, apoptotic and antioxidant activities of punicalagin, ellagic acid and a total pomegranate tannin extract are enhanced in combination with other polyphenols as found in pomegranate juice.”  J. Nutr. Biochem 2005
8. Preliminary studies on the anti-angiogenic potential of pomegranate fractions in vitro and in vivo.  Angiogenesis 2003
9. Chemopreventive and adjuvant therapeutic potential of pomegranate (Punica granatum) for human breast cancer.  Breast Cancer Res Treat 2002
10. Anticancer activities of pomegranate extracts and genistein in human breast cancer cells.  J Med Food. 2005 Winter
11. Ellagitannin-rich pomegranate extract inhibits angiogenesis in prostate cancer in vitro and in vivo.  Int J Oncol. 2008
12. Pomegranate extract inhibits androgen-independent prostate cancer growth through a nuclear factor-kappaB-dependent mechanism.  Mol Cancer Ther. 2008
13. Pomegranate seed oil rich in conjugated linolenic acid suppresses chemically induced colon carcinogenesis in rats.  Cancer Sci 2004 
14. Differentiation-promoting activity of pomegranate (Punica granatum) fruit extracts in HL-60 human promyelocytic leukemia cells.  J Med Food 2004 
15. Khan N, Afaq F, Kweon MH, Kim K, Mukhtar H. Oral consumption of pomegranate fruit extract inhibits growth and progression of primary lung tumors in mice.  Carcinogenesis. 2007
16. Phase II study of pomegranate juice for men with rising prostate-specific antigen following surgery or radiation for prostate cancer.  Clin Cancer Res. 2006
17. Wang L, Alcon A, Yuan H, Ho J, Li QJ, Martins-Green M. Cellular and molecular mechanisms of pomegranate juice-induced anti-metastatic effect on prostate cancer cells.   Integr Biol (Camb). 2011; (see also: http://newsroom.ucr.edu/2512)
18. Chondroprotective effects of pomegranate juice on monoiodoacetate-induced osteoarthritis of the knee joint of mice.  Phytother Res. 2009 
19. Molecular targets of natural health products in arthritis.  Arthritis Res Ther. 2011 
20. Pomegranate extract inhibits the interleukin-1β-induced activation of MKK-3, p38α-MAPK and transcription factor RUNX-2 in human osteoarthritis chondrocytes.  Arthritis Res Ther. 2010 
21. Antioxidant, antimalarial and antimicrobial activities of tannin-rich fractions, ellagitannins and phenolic acids from Punica granatum L.  Planta Med.2007
22. Antimicrobial Activity of Six Pomegranate (Punica granatum L.) Varieties and Their Relation to Some of Their Pomological and Phytonutrient Characteristics.  Molecules 2009
23. Antimicrobial evaluation of some plants used in Mexican traditional medicine for the treatment of infectious diseases.   J Ethnopharmacol. 1996
24. Pomegranate pericarp extract enhances the antibacterial activity of ciprofloxacin against extended-spectrum β-lactamase (ESBL) and metallo-β-lactamase (MBL) producing Gram-negative bacilli.  Food Chem Toxicol. 2012
25. Pomegranate extract inhibits Staphylococcus aureus growth and subsequent enterotoxin production.  J Ethnopharmacol. 2005
26. Punica granatum (pomegranate) extract is active against dental plaque.  J Herb Pharmacother. 2006
27. Pomegranate extract mouth rinsing effects on saliva measures relevant to gingivitis risk.  Phytother Res. 2009 Aug
28. USDA Nutritional Information

Further Reading

The Pomegranate: Nature’s Power Fruit?   Journal of the National Cancer Institute

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Papaya is Mexico’s prehistoric super-fruit that fights cancer, enhances digestion & supercharges the immune system!  Tweet This.

Super Powers & Health Benefits

1. Aids Muscle Control and Electrolyte Balance
2. Enhances Visual Acuity
3. Fights Cancer
4. Enhances Digestion
5. Supercharges the Immune System

Secret Compounds

1. Papain and Chymopapain - powerful enzymes called “proteolytic” enzymes that promote digestion by breaking down proteins into amino acids and protect the body from inflammation. They can also digest scar tissue.
2. Phytochemicals - have been shown to potentially affect serious diseases such as stroke and cancer.
3. Vitamin C -  bolsters the immune system and  acts as an anti-oxidant and protects the body from free radical damage.
4. Vitamin A – aka Retinol is essential in maintenance of vision as it is needed in the eye for good low light and colour vision. It’s also required for maintaining good skin health and a healthy immune system.
5. Dietary minerals - needed to carry out normal bodily functions like muscle control and water balance in the body. In the papaya you will find iron, calcium, magnesium, potassium and phosphorus.

Papaya: The Prehistoric fruit of Mexico

Ancient papayas have been traced back to the age of the dinosaurs³! Their presence in both Africa and South America indicate this crop first sprang up in pangea. In many cultures, the papaya symbolizes both love and protection⁴.

Interestingly, the Ilocano (indigenous people of the Philippines) believe that nursing women should avoid eating this fruit for at least 6 months to prevent their children from contracting thrush — a condition that raises red flags when spotted in children and older folks with a weakened or compromised immune system. While papayas themselves do not actually cause this condition, the Ilocano may have been on to something after all…In fact, papayas do contain a protein-destroying enzyme that can cause a moderate to severe immune response in people with latex allergies⁵.

Finding the Papaya

The Papaya or the pawpaw is the fruit of the Carica papaya tree, which is thought to have first been domesticated in Mexico. This large oval fruit is often yellow or orange in appearance. Consuming the papaya varies greatly with culture. It is most commonly eaten raw but juices are not difficult to find.

The Nom-nom Factor

When ripe, the papaya has a sweet, juicy flavour with a strong distinct aroma that some people deem unpleasant. In the actual fruit are several black seeds which though edible, are generally not consumed with the fruit.

In some cultures and exotic cuisines, the seeds of the papaya are dried and used as a substitute for black pepper as they possess a similar sharp, spicy flavour. Echoing the usefulness of the plant are the multitude of applications it has. In Asia, the leaves can be steamed and consumed like spinach (a well-known super food) while some prefer to boil them and have them as tea in order to treat malaria. Still others prefer to eat the papaya raw or prepared as part of a curry or a stew.

Papaya Research from the Lab

Aids Muscle Control and Electrolyte Balance. Much like all super fruits, the papaya also contains a generous dose of dietary minerals. As we have discussed earlier, these are needed to carry out normal bodily functions like muscle control and water balance in the body. In the papaya you will find iron, calcium, magnesium, potassium and phosphorus.

Enhances Visual Acuity. There is also a huge dose of Vitamin A in the papaya. In that same 100g that is packed with Vitamin C, you also get 41% of your daily recommended intake of Vitamin A. Vitamin A is essential in maintenance of vision as it is needed in the eye for good low light and color vision. It is actually known as Vitamin A Retinol with the word ‘retinol’ being derived from ‘retina’ which is the section of the eye that serves a function similar to that of the film in a camera (recording images). Of course, that’s not all Vitamin A does. It is required for maintaining good skin health and a healthy immune system just to mention a few.

Fights Cancer.  The papaya has a rather impressive list of nutrients that make it worthy of the super fruit moniker. Abundant in the papaya are phytochemicals. While ‘phytochemicals’ are not usually listed as essential nutrients, they have been shown to potentially affect serious diseases such as stroke and cancer². The papaya contains a lot of these in its pulp, skin and seed. While the seed and skin are not typically consumed, they are edible and they do have medicinal uses, which further cements the claim that phytochemicals deliver significant health benefits. Scientists examined 14 fruits and vegetables commonly eaten in Mexico to determine if any of them could stop breast cancer. Only papayas had the ability to significantly halt the growth of breast cancer cells. In 2010, a University of Florida researcher published research documenting the effectiveness of papaya leaf extract against a broad range of tumors, including cancers of the cervix, breast, liver, lung and pancreas¹.

Enhances Digestion. Papayas contain two powerful enzymes called papain and chymopapain. These 2 enzymes promote digestion by breaking down proteins into amino acids. These are called proteolytic enzymes, and they protect the body from inflammation. They can also digest scar tissue.

Supercharges the Immune System. There’s an impressive amount of our favorite vitamin in the papaya. 100g of it will deliver an incredible 74% of your daily recommended intake! We of course know that Vitamin C bolsters the immune system – allowing us to recover from illnesses like the common cold. It also acts as an anti-oxidant and protects the body from free radical damage. The same UF researcher that published the cancer research above also reported that papaya leaf extracted increases the production of an important kind of white blood cell called Th1-type cytokines, or Type 1 Helper T cells.

Power Tips

Of course we can only recommend you enjoy the fruit raw as the scientific studies on its nutrition have been carried out on the raw fruit. The effect that other methods of preparation have on the nutritional content of the fruit is currently not known. Therefore, if you’re looking to get some papaya in your diet – and this we recommend highly – go to your local supermarket and grab these super-fruits! You’ll be in for a treat (provided the strong aroma doesn’t put you off).

Research References

1. Aqueous extract of Carica papaya leaves exhibits anti-tumor activity and immunomodulatory effects. Journal of Ethnopharmacology, Volume 127, Issue 3, 17. February 2010, Pages 760–767. http://dx.doi.org/10.1016/j.jep.2009.11.024
2. “Health Benefits of Papayas.” Health Benefits of Papayas.
3. A dated phylogeny of the papaya family (Caricaceae) reveals the crop’s closest relatives and the family’s biogeographic history. Molecular Phylogenetics and Evolution, Volume 65, Issue 1, October 2012, Pages 46–53
4. “Symbolism of Plants, Herbs, and Trees.” Symbolism of Plants, Herbs, and Trees
5. Latex allergy: clinical features and cross-reactivity with fruits. (PMID:7943998)Blanco C, Carrillo T, Castillo R, Quiralte J, et al. Annals of Allergy [1994, 73(4):309-314].

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Elderberry, infamous in Pagan folklore, is the antiviral super-fruit that fights the flu and battles inflammation! Tweet This.

Super Powers & Health Benefits of Elderberry

1. Immune Boosting
2. Anti-Cancer
3. Anti-Inflammatory
4. Flu Fighter

Secret Compounds in Elderberry

1. Anthocyanin – A specific class of immensely powerful anti-oxidants.
2. Vitamins - Vitamins C, E and A.
3. Carotenoids - Organic compounds that exhibit anti-oxidant properties.
4. Antioxidants - Flavonoids and organic pigments that rid the body of free radicals and protect from cellular damage.

Identifying Elderberries

Elderberries are the sinful fruit of the Sambucus nigra. This small shrub is native to Europe and has the most stunning white micro-flowers when in bloom. The berries are a deep, luscious, dark purple and are about 0.3-0.5cm in diameter.

The fruit itself is poisonous when unripe and all green parts of the plant are poisonous too! The elderberries themselves are edible only after cooking as the heat denatures come of the poisonous compounds thereby rendering them harmless.

The Nom-nom Factor

The elderberry has wide range of culinary applications throughout Europe. The flower of the elderflower is common in many soft drink beverages. Along with the berries, the flowers can also be used to make wine and some premium liqueurs. The berries are used to make jams, sauces and chutneys while parts of Scandinavia use the berries to make a traditional soup.

The only challenge is consuming it in a way that delivers all the nutritional benefits. As earlier mentioned, this is a fruit that is only edible when cooked and cooking tends to denature some of the powerful anti-oxidants found in the fruit. It may be wise to consume elderberry extract or elderberry syrup if you’re looking to get the most nutritional value from this fruit.

Elderberry: The Fruits of Ancient European Medicine

Elderberries seem to be more medicinal than nutritional. For many centuries, they have been used in the treatment of wounds, respiratory illnesses and stomach disorders.According to Pagan folklore, the elderberry has some seriously bad mojo. Back in the day, people believed the berries were capable of bringing on a host of negative omens. For example, sleeping directly under the fruit-bearing tree was thought to bring dreams of death¹! Destroying or burning the wood from this plant practically guaranteed a visit from evil spirits…spooky stuff.

Of course, while this is all very interesting and enlightening, we really want to find out what gives the elderberry its super fruit status. Is it well deserved? How does it compare to other super fruits in this regard?

Elderberry Research from the Lab

Immune boosting. There is solid evidence to show that elderberries help boost the immune system thanks to their high content of anthocyanin, which is an immensely powerful antioxidant². Much like the other super fruits, elderberries contain generous doses of Vitamins. You’ll find large quantities of Vitamin C, Vitamin E and Vitamin A.

Anti-Cancer. Anthocyanin and carotenoids which are identified as organic compounds that exhibit antioxidant properties are thought to give elderberries their unique anti-cancer properties³. Other antioxidants found in elderberries include flavonoids and organic pigments that are believed to rid the body of free radicals and protect it from cellular damage. In fact, one study investigating a specifically formulated anthocyanin-rich compound showed a 50% reduction in tumor growth⁴.

Anti-inflammatory. Elderberries also seem to display anti-inflammatory properties that help a great deal when managing symptoms for inflammatory conditions like gout and arthritis⁵. In a scientific review published in the American Journal of Clinical Nutrition, both animal and human studies were found to support the hypothesis that elderberries have strong immunomodulatory effects⁸. In other words, they contain compounds that complement the immune system’s functioning. In one study, extracts given to subjects significantly reduced swelling of the joints. Perhaps more interesting, one double-blind, placebo-controlled clinical trial found that subjects who were given the extract displayed more viral anti-bodies than the control group.

Flu Fighter. A clinical study⁶ published in 1994 revealed that elderberry syrup reduced the duration and severity of flu like symptoms in patients. 93% of patients given the extract were completely free of flu like symptoms within two days while those who took a placebo recovered in about six days. Another study published more recently showed that one particular liquid elderberry extract was equally effective at preventing bacterial super-infections during a bout with flu⁷.

Elderberry Research References

1. Berries as symbols and in folklore.
2. Ozgen M, Scheerens JC, Reese RN, Miller RA. Total phenolic, anthocyanin contents and antioxidant capacity of selected elderberry (Sambucus canadensis L.) accessions. Pharmacogn Mag. 2010 Jul;6(23):198-203. PubMed [citation] PMID: 20931079, PMCID: PMC2950382
3. Zafra-Stone S, Yasmin T, Bagchi M, Chatterjee A, Vinson JA, Bagchi D. Berry anthocyanins as novel antioxidants in human health and disease prevention. Mol Nutr Food Res. 2007 Jun;51(6):675-83. Review. PubMed [citation] PMID: 17533652
4. Bagchi D, Sen CK, Bagchi M, Atalay M. Anti-angiogenic, antioxidant, and anti-carcinogenic properties of a novel anthocyanin-rich berry extract formula. Biochemistry (Mosc). 2004 Jan;69(1):75-80, 1 p preceding 75. Review.PubMed [citation] PMID: 14972022
5. Oberbaum M, Schlesinger M. “Scientifying” herbal medicine. Isr Med Assoc J. 2002 Nov;4(11 Suppl):944-6. Review. No abstract available. PubMed [citation] PMID: 12455186
6. Kinoshita E, Hayashi K, Katayama H, Hayashi T, Obata A. Anti-influenza virus effects of elderberry juice and its fractions. Biosci Biotechnol Biochem. 2012;76(9):1633-8. Epub 2012 Sep 7. PubMed [citation] PMID: 22972323
7. Krawitz C, Mraheil MA, Stein M, Imirzalioglu C, Domann E, Pleschka S, Hain T. Inhibitory activity of a standardized elderberry liquid extract against clinically-relevant human respiratory bacterial pathogens and influenza A and B viruses. BMC Complement Altern Med. 2011 Feb 25;11:16. doi: 10.1186/1472-6882-11-16
8. Borchers AT, Keen CL, Stern JS, Gershwin ME. Inflammation and Native American medicine: the role of botanicals. Am J Clin Nutr. 2000 Aug;72(2):339-47. Review.

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Oysters photo from Equinox.com

Here’s a cool post that suggests Oysters are not only delicious, but also a superfood. Why? Start with the nutrients they contain:

Oysters are high in zinc, which enhances our immune systems and plays an important role in energy metabolism, as well as selenium, a mineral that protects our cells from free radical damage, lowers the risk of joint inflammation, and is required for the production of the thyroid hormone. They’re also a complete source of protein, meaning they contain all the essential amino acids needed to build and repair muscle tissue (3 ounces have over 9 grams of protein).

Ah, ok. Interesting. Zinc, which is an immune system booster, and selenium which prevents inflammation. It’s also a complete protein. But that’s not all. Oysters have a reputation for what? Boosting sexual powers!

…there is some truth to the aphrodisiac rumors. A study presented to the American Chemical Society revealed that oysters contain two amino acids that raise levels of the sex hormones testosterone and estrogen. Although it isn’t clear exactly how estrogen improves libido, increased levels of testosterone have a positive effect on sexual response.

Hear that? Increased testosterone means increased sex drive. So, on your next date with that hot new guy or gal, be sure to order oysters for two.

However, just be careful with how many you eat. Being bottom-dwelling seafood, oysters can accumulate toxins like mercury. Also, I don’t think it’s good for men to consume too much extra estrogen. You might grow breasts — not that there’s anything wrong with that.

via Shell Power – Q by Equinox.

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What are “superfoods”? Superfoods are types of food that have a very high ORAC value (oxygen radical absorbance capacity – the method to measure antioxidant content) as well as other qualities that are extraordinary. They’re considered to be more like whole food supplements.

Not a bad definition!

She has a pretty good list, with several off-the-beaten-path foods: marine phytoplankton, sea vegetables, maca root powder, chia seeds, cacao. This is much better than that weaksauce HuffPo article on red white & blue superfoods I blogged about earlier.

via 6 Types of Superfoods and their Amazing Benefits! | heallovebe.

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