LOCAL Houston | The City Guide APRIL 2016 | Page 30

SUPER PILL Superfoods are EVERYWHERE these days. Here are the ones we are consistently seeing on many a list. We asked integrative dietitian and author of Naturally Nourished: Food-as-Medicine for Optimal Health cookbook – Ali Miller, RD, LD, CDE – for her take. Kale Researchers have identified over 45 different flavonoids in kale; kaempferol and quercetin top the list. These flavonoids combine antioxidant, anti-inflammatory and anti-cancer benefits in a way that gives kale a leading dietary role as a superfood. Kale combats chronic inflammation and oxidative stress while supporting reduced histamine expression during allergy season. In addition, kale is now recognized for its comprehensive support for the body’s detoxification system. Kale is full of vitamin K, A, C, manganese, fiber, copper, tryptophan and calcium, among many other nutrients. Your prescription: 1–2 cups raw or 1/2 –1 cup cooked. Blueberries Blueberries are literally bursting with nutrients and flavor! Packed with the phytonutrient anthocyanidin and the antioxidant vitamin C, blueberries neutralize free radical damage that can lead to cataracts, glaucoma, varicose veins, hemorrhoids, peptic ulcers, heart disease and cancer. The added bonus: they are very low in calories with a flavor boost to naturally sweeten a salad, cup of yogurt or your favorite smoothie. Your prescription: ½–3/4 cup berries. Cacao Raw non-processed chocolate (cacao) is rich in theobromine, an antioxidant that can improve blood pressure and vessel health while providing a serotonin boost that can provide enhanced mood and libido. Cacao has a high antioxidant capacity exceeding many other exotic superfoods by weight, and is very high in copper, manganese and magnesium, which can help to regulate cholesterol, relax muscles and boost metabolism. Your prescription: 2 tsp. powder or 1 Tbsp. nibs. Turmeric One of the active organic components of turmeric, abundant in curry powder, is curcumin. Research shows curcumin’s benefits include a reduction in inflammation and joint pain, cancer prevention and heart health, as well as prevention in the formation of plaque that free radicals deposit in the neural pathways of the brain and therefore reducing cognitive decline with Alzheimer’s disease. Your prescription: 1- inch fresh root or 1 tsp. dried powder. Goji Berries Goji berry, the tonic of vitality in traditional Chinese medicine for centuries, is also rich in vitamin C, but with its red pigment, it is concentrated in beta-carotene vs. anthocyanin of blueberries. Concentrated in antioxidants this berry provides anti-aging benefits and supports healthy skin while defending against skin damage from the sun. Tangy Goji berries provide a boost of energy and also fiber to regulate blood sugar levels, digestive health and hold over your appetite. Your prescription: 1/8 cup dried berries Seaweed aka Sea Veggies Sea vegetables have 10–20 times the minerals as land vegetables due to the mineral deficiency in our soils. Rich in iodine, a trace mineral many are deficient in, sea vegetables aid in tonifying the thyroid gland, aiding in weight loss and optimizing metabolic function. Sea vegetables have a unique mucilaginous polysaccharide fiber that provides a gel-like ability to detoxify, balance hormones and protect the GI tract from food sensitivities. Its ability to gel paired with chlorophyl and other pigment rich antioxidants can successfully reduce inflammation. Your prescription: 1–2 pieces/sheets or 1/8 cup rehydrated. Photography by Cody Bess Ali Miller is an integrative functional medic