Beyond Broccoli: The Newest Superfoods for Healthy Living

What exactly is a 'superfood'? According to nutritionist, Penny Kris-Etherton, Professor at Penn State's Department of Nutritional Sciences, superfoods are those "that have a high nutrient density or contains bioactive components with proven health benefits." For the lay person this translates into foods that have more punch per bite than 'ordinary' foods, such as the old standby superfood, iron and anti-oxidant heavy broccoli.

New Superfoods

Several new superfoods are now being highlighted in the media, many of which have made their way onto the plates of average people looking for a healthy way to increase energy, lose weight, avoid colds and flu, and live longer. Kiwi, pumpkin, kale, beets, and the grain quinoa are some of the new superfoods being discussed in nutrition circles.

Kiwi is a small, egg-shaped fruit covered in a soft brown fuzzy skin with a juicy, green interior. Originating in southern hemisphere, today it is available the world over. Nutritionally, kiwis are an excellent source of several heart healthy aspects such as antioxidants Vitamins C, E, and B⁹ (folate) and cholesterol lowering polyphenols and fiber.

Pumpkin is not just for pie or at least it shouldn't be. Pumpkin comes by its superfood status honestly containing varied healthy properties including alpha- and beta-carotene, cancer-fighting carotenoids, Vitamins C and E, and a healthy dose of fiber. Additionally, pumpkin seeds are full of protein, essential minerals magnesium, manganese, and phosphorus, and phytosterols, which aid in the body's defense against certain cancers, cholesterol, and support the immune system.

Kale, a member of the same family as cabbage, broccoli, and collards, is another new member of the superfood group and it brings a whole host of nutritional goodies. Kale's dark green leaves contain beta-carotene, iron, calcium, potassium, and is a good source of Vitamins A, C, K, and several B Vitamins including riboflavin, niacin and folate. Kale also contains significant amounts of protein and fiber, making it an excellent addition to most dietary plans.

Beets are one of the premier natural sources of folate providing 136 mcg of the B vitamin per serving and that is just the beginning. The much maligned vegetable may not be thought of as gourmet eats in most circles but in the healthy food class, it is royalty. In addition to folate, beets contain significant amounts of a six more B vitamins, Vitamin A, C, K, and E, twelve minerals and protein and fiber. That is quite an accomplishment for a vegetable that is only 74 calories per cup.

A Simple Caution

Proponents of superfoods often refer to them as miracle foods and rave about their amazing ability to cure the most serious diseases and health challenges including heart disease and cancer. However, nutrition experts agree that there are no 'silver bullets' and that a healthy diet is only one part of the prescription for disease prevention or cure. Experts also warn that too much of a good thing can hurt rather than help, as in the case of soy. Considered by many to be one of the most complex and healthful foods available, research conducted into the effects of large amounts of soy in the diet have suggested that there is a link between thyroid problems and soy, especially in men and post-menopausal women.

Sources: http://www.rps.psu.edu/probing/superfoods.html; http://www.telegraph.co.uk/foodanddrink/6127355/Is-beetroot-the-latest-superfood.html; http://www.examiner.com/x-7160-Sacramento-Nutrition-Examiner~y2009m5d5-The-politics-of-soy;http://www.superfoodsrx.com/superfoods/kiwi/;http://www.thefoodpaper.com/features/health/pumpkins.html