The Superfood Book: A Concise A - Z Scientific Guide Towards Health and Wellness

By Terry Campbell

In this book, you will discover a scientific approach to the healing benefits of over 35 superfoods and 13 herbs. With a focus on promoting better health and vitality, this comprehensive guide provides a wealth of information on the nutritional value and healing power of these natural remedies.

 

From acai berries to xigual watermelon, and from ginseng to guggulu, this book covers all the essential superfoods and herbs that are key to a healthy diet. Each superfood and herb is described in detail, including its health benefits, nutritional profile, and the scientific research that supports its use.

 

But this book is more than just a list of superfoods and herbs. It is a comprehensive guide to achieving optimal health and wellness through natural nutrition and remedies. You will learn how to use these superfoods and herbs to boost your immune system, improve your digestion, and reduce your risk of chronic illness.

 

One of the unique features of this book is its focus on the science behind nutrition and natural remedies. The author provides a solid understanding of the science behind each superfood and healing herb, giving the readers the tools to make informed decisions about their health and wellness. This scientific approach will empower you to use the information to create a healthier lifestyle for yourself and loved ones.

• Language: English
• Publisher: Terry Campbell
• Release date: May 3, 2023
• ISBN: 9798223601364

Book preview

CHAPTER 1

What Are Superfoods: An Overview

The coined term superfood dates back to the 20th century. So, what makes a food super? Foods are super if they are rich in vitamins, minerals, dietary fiber, protein, unsaturated fats, high- density lipo-proteins (HDL), and/or certain types of phytonutrients or polyphenols. Polyphenols are anti-carcinogens. Anti-carcinogens protect against cancer by killing tumor cells or by inhibiting tumor cell growth. Superfoods promote good health and provide other disease-fighting benefits.

Superfoods share certain common characteristics. These common characteristics include being nutrient dense, have a high bioavailability, have low toxicity levels, and a high Oxygen Radical Absorbance Capacity (ORAC) value. There are thousands of superfoods, some of which are discussed at length later in this book.

There are certain foods which contain relatively high levels of these superfood compounds which, based on evidence, are truly super for human health. To maximize on the health benefits of superfoods, a combination of these foods is necessary. Consuming one type of superfood will not lead to optimal or good health.

Nuts, avocados, olive oil, coconut oil, and salmon contain healthy fats. They provide long-term energy and keep you feeling satisfied. Saturated fats found in red meat and dairy products are not healthy if consumed regularly and in large amounts. Trans fat, hydrogenated fat and saturated fat increase your blood cholesterol levels. This cascade effect then clogs your arteries and cardiovascular diseases may result.

To reinforce, superfoods are the nutritional powerhouse of any healthy lifestyle. The more common super foods and their health benefits will be discussed in this book. Remember, quality of life is a combination of happiness and health. Would you choose to live for a hundred years and have a poor quality of life, or instead, live for 75 years and have a good quality of life? You decide.

CHAPTER 2

Evidence-Based Bites About Superfoods

Superfoods can lower your risk of heart disease, cancer, diabetes, arthritis, and many other degenerative diseases. Eating superfoods regularly will have a positive dramatic effect on your health. A diet rich in superfoods can make you look and feel younger and control your body weight and energy levels. Scientific evidence supports the fact that older people who eat the most superfoods have the slowest rate of aging. Avocados, for example, are an excellent source of monounsaturated fat, which lowers blood cholesterol levels.

Powerhouse of Antioxidants

Superfoods are power packed with antioxidants. Some superfoods have a higher concentration of antioxidants than others.

Antioxidants slow the aging process, fight free radicals, reduce oxidative stress, decrease cancer risk, slow the aging process, protect the eyes, and boost brain power and mental health. Antioxidants can reduce one's risk of cardiovascular diseases, Alzheimer's dementia, and Parkinson's disease.

Decrease Menopause Symptoms. Boosts Sexual Performance

Other studies show that women who eat superfoods have significantly lower rates of menopausal symptoms and a longer duration of their menstrual life cycle. One study showed that premenopausal women who ate superfoods had a 39% lower risk of developing cancer. Several other studies have shown that acai berries may enhance sexual performance in both men and women.

CHAPTER 3

DICTIONARY OF THE SUPERFOODS

A-Z SUPERFOOD GUIDE

This section will highlight the health benefits of a wide range of superfoods. Thousands of superfoods exist. I did not exhaust the list of superfoods in this book. However, some of the most common and super of the superfoods are discussed. As you progress through this book, you will have a better understanding of why certain superfoods look the way they do, and the significance of their color. There is no coincidence in the shape, color, and taste of some of these superfoods.

They are deliberately and intentionally designed by nature to be this way.

Color is one of the most important aspects of superfoods. For example, some colors listed in this book will range from red, blue, green, purple, orange, yellow, and pink. These colors all have their own unique meaning and purpose for making that food super.

I am often asked, why is walnut shaped like a brain?, or why do some fruits and vegetables have a richer color or hue than others?. I will address the answers to these questions as we delve into each superfood.

AVOCADOS

This highly nutritious fruit is rich in oleic acid, a monounsaturated fat known to reduce inflammation in the body. Avocado oil contains 71% monounsaturated fat. This makes avocados effective at reducing the blood's concentration of bad cholesterol and fats (low density lipoprotein or LDL), while increasing the good fats (high density lipoprotein or HDL). Avocados contain a healthy concentration of potassium, magnesium, fiber, and vitamins, including vitamins A, C, B, K and E. Here are other health benefits of avocados.

High concentrations of good fats found in avocados can reduce your risk of arteriosclerosis, heart attack, and stroke.

Avocados are a rich source of antioxidants. Avocados are a good source of carotenoids, lutein, phenolic compounds, and vitamins C and E. All of which are neuroprotective and cardioprotective.

Avocados are rich in fiber and have a glycemic index of 15. This makes avocados a low glycemic index fruit. Diabetics can consume avocados without causing a sudden spike in their blood sugar levels.

Avocados contain more potassium than a ripe banana. This is equivalent to eating one and a half large ripe bananas. Potassium is an important nutrient in reducing blood pressure levels while allowing healthy contraction of heart muscles.

Fiber found in avocados promote the growth of good gut bacteria. Fiber allows for regular bowel movement that cleans our pipes. Regular bowel movement may reduce the risk of colorectal cancer and inflammatory bowel disease.

5. Avocados contain vitamin C. Vitamin C is important for wound healing, reduces skin inflammation and relieves dry skin. Avocado oil boosts collagen production which delays wrinkle formation. Collagen evens the skin's tone and maintains the skin's firmness.

4. Avocados promote healthy body weight. Avocado's high fiber and healthy fat content may cause satiety. However, eating too much avocado may lead to obesity due to its high calorie content.

ACAI BERRIES

Brazilian Superfruit

Acai berries originate in the amazon rain forest and are considered a Brazilian superfruit. These berries are a powerhouse of antioxidants. So, what gives acai berries that deep purple hue? It is the antioxidant called anthocyanin.

Antioxidants play a key role in neutralizing free radicals throughout our bodies. Thus, reducing the risk of diabetes, cancer, cardiovascular diseases, and neurological degenerative diseases. Evidence suggests that acai berries may reduce the risk of stomach, colon, and bladder cancers. Acai berries also boost the immune system.

Acai berries improve blood cholesterol levels. Like many other super fruits and vegetables, acai berries are guilty for increasing HDL while