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