Super Foods

Given the fact that salt has played an integral role in shaping human evolution, history and culture, it's astounding that modern-day health authorities have taken such a negative stance on salt consumption.

Despite a plethora of studies to the contrary, the conclusion is that a diet low in sodium is key to preventing life-threatening illnesses such as high blood pressure, congestive heart failure, heart attacks and strokes. It's a wonder that our ancient ancestors made it out of Mesopotamia alive.

Take a walk through the aisles of your local supermarket and you'll no doubt be overwhelmed by the vast array of prepackaged, processed foods that are labeled "low sodium", which gives the consumer the impression that these products are healthier choices.

But does the scientific evidence support the claims that a low-salt diet is good for our health, or is this just another case of junk science, mixed with bad politics and served with a side of special interests?

First, let's start at the beginning.

A History of Salt

As hunter gatherers, humans obtained their sodium primarily from the blood and organ meats of wild game. Sodium chloride has proven to be essential for brain development in growing fetuses and infants and this has led some scientists to speculate that the consumption of higher sodium levels played a significant role in the evolution of human intellect.

Around 10,000 years ago most humans began the transition from a nomadic cultural existence, to agricultural societies based on farming. At this time, the harvesting of salt became an integral part of these cultures - in fact, it was considered a gift from the gods.

It was used primarily as a means to preserve meat, fish and dairy products for storage and transportation. If you were to outline the rise of many ancient empires on a map, you would see that these cultures specifically chose to inhabit areas in close proximity to large salt deposits. Salt was so valuable to ancient Romans that their soldiers were paid partly in salt and to this day we use the word " salary" for wages, which is derived from the Latin word Salarium, meaning salt.

Dangers of a Low-Salt Diet

To be fair, a low-sodium diet has been shown to lower blood pressure in a small segment of the population who tend to be salt sensitive. However, this slight drop in blood pressure in these individuals had little effect on their overall cardiovascular health.

Interestingly, a 2010 study published in The Journal of the American Medical Association reported that even a modest reduction of salt intake can lead to an increased risk of heart disease and death. Other studies have implicated low salt intake with increased insulin resistance, which can set the stage for type II diabetes.

The new USDA dietary guidelines for salt intake has been reduced to as low as 1500 mg per day for some populations, which is less than the minimum bodily requirement for the average adult to maintain optimum health.

Since salt is so vital for proper physiological function, your body will perceive a shortfall as an emergency situation and activate what's called the Renin-Angiotensin-Aldosterone system via your kidneys and adrenal glands. This enzymatic hormonal cascade helps your body to reabsorb what little sodium is left back into your system to avoid a condition called hyponatremia. If blood levels of sodium fall too low, it can cause a dangerous drop in blood pressure, as well as swelling of the brain that could possibly be fatal.

Because water always follow salt, chronic activation of the Renin-Angiotensin-Aldosterone system can lead to edema, high blood pressure, kidney disease, heart failure, insulin resistance and brain degeneration - all due to your body's response to the stress of low salt intake.

If all that isn't bad enough, a low-salt diet can also make you fat! This is due to the fact that low sodium levels in your blood causes a reduction in metabolic rate and increases the stress hormone cortisol, which is catabolic to lean muscle tissue and triggers your body to store more fat, particularly in the abdominal region.

The Health Benefits of Salt

Salt is an essential nutrient, meaning your body can't live without it. Unfortunately, now that salt is being demonized by mainstream health authorities, the population at large is not being told of the multitude of positive health benefits of appropriate salt intake, such as the following:

- It alleviates asthma and allergies because of its anti-inflammatory antihistamine actions in the body.

- It is vital for energy production, protein transport and enzyme function, as well as the absorption of nutrients from the small intestine into the body's cells.

- It is necessary for the production of hydrochloric acid in the stomach which helps to digest protein, kill pathogenic organisms that may be ingested with food or water, and for extracting nutrients such as minerals and vitamin B12.

- It is needed for the proper production of bile in the liver (stored in the gallbladder) which aids emulsification and digestion of fats.

- Sodium is an essential electrolyte and along with appropriate water levels, is needed for proper functioning of the body's entire nervous system.

As you can see, much like other nutrients before it (think carbohydrates and fats) nutrition researchers have thrown the baby out with the bathwater when it comes to dietary salt.

The Salt You Need

If you happen to be one of the millions of North Americans who eat a steady diet of fast food, chances are that you're getting more than your fair share of salt. Unfortunately, it's the wrong kind of salt.

Our ancient ancestors had it right by harvesting and consuming unrefined sea salt which contains important minerals needed for health such as magnesium, calcium, potassium and of course sodium.

In contrast, regular table salt has been stripped of these essential minerals and processed to include chemical additives such as aluminum silicate (used as an anti-caking agent), which can be toxic to the nervous system.

Another marketing ploy is the newer colored sea salts (such as Himalayan salt) which are being touted as having mystical healing properties. These should be avoided, because the color in these salts is due to a high inorganic iron content, which will create a toxic pro-oxidative state in your body. This is of particular concern for men because they do not menstruate and excess iron levels can lead to heart disease and cancer.

Summary

So your best (and safest) bet is to follow the wisdom of our ancient ancestors and use unrefined sea salt to taste, when preparing and cooking foods and continue to savor the flavor of this essential nutrient! 

 

Chia seeds are derived from the desert plant Salvia Hispanica, which is a member of the mint family found in Southern Mexico.

If the word Chia sounds familiar to you, that's because it's the seed used to grow "green hair" on those tacky clay chia pets that people give to their friends as novelty gifts.

But now these little known seeds are poised to take center stage in the nutrition world because of their health promoting, high concentrations of plant derived compounds called phytonutrients.

History

Chia seeds were an important food staple of the Aztec and Mayan cultures and the word Chia actually comes from the Aztec word "Chian", meaning oily seed due to its rich Omega-3 fatty acid content.

Chia seeds played a central role in Aztec religious ceremonies and was revered for its medicinal applications such as relieving joint pain and healing various skin conditions.

In fact, chia seeds were a major crop in Mexico up until the 16th century, when growing it was outlawed by the Spanish Conquistadors because of its association with the "Pagan" Aztec religion.

Over the past few decades, chia seeds had been relegated to junk seed status, but researchers have recently rediscovered their outstanding nutritional content and chia seeds have experienced a resurgence of commercial production in Latin America.

Health Benefits

One of the unique aspects of chia seeds is that they naturally repel insects, so when cultivating them pesticide use is unnecessary, making virtually all the chia seeds that you find in stores organic.

Nutritionally speaking, chia seeds are a rich source of Omega-3 fatty acids and gram for gram they have the highest fiber content of any food. They also provide many essential nutrients such as zinc, manganese, copper, calcium, magnesium, phosphorus, B vitamins and free radical fighting antioxidants.

On a per gram comparison with some other healthy foods, chia seeds contain:

• 7 times more vitamin C than oranges.
• 5 times more calcium per gram than milk.
• 3 times more iron than spinach.

Recent studies have demonstrated that consuming chia seeds on a regular basis can improve your cardiovascular health by lowering elevated blood pressure and reducing C-Reactive Protein (CRP) levels, an important marker of inflammation, which is a major contributing factor in heart disease.

Preparation and Usage 

Chia seeds come in white and black colors, which have a virtually identical nutrient profile. They are easy to store and travel well because they can be kept at room temperature (in a sealed jar) for long periods of time without their oils going rancid.

Unlike other seeds such as flaxseeds, chia seeds do not need to be ground before consuming them. Whole or ground (if you prefer) chia seeds can be added to smoothies, cereals (hot or cold) yogurt, as well as salads and they add a pleasant nut-like flavor.

When making baked goods such as muffins, you can add ground chia seeds to the base flour in order to improve nutritional content and flavor.

Get creative and try substituting this nutrient dense seed into your daily diet, so you can experience the health benefits of this ancient super-food today!

The coconut palm tree is grown in many tropical regions around the world and it has not only been a food staple to the indigenous people, but it's also been used as a folk remedy for a variety of ailments and the coconut fibers are used to make twine and rope.

History

Although people in the tropics have been consuming coconut oil for centuries, it wasn't until the 19th century that it became a common food ingredient in North America.

Primarily comprised of saturated fat, coconut oil became widely used for baking because it remains stable at high temperatures and is solid at room temperature, which extended the shelf life of a variety of popular baked goods such as cookies and crackers.

By the early part of the 20th century coconut oil began facing some stiff competition from the domestic vegetable oil industry who claimed that their products were better for baking because they were cheaper and healthier than coconut oil.

A targeted media campaign was launched warning the public of the "dangers" of consuming coconut oil and the final nail in the coffin came when researchers announced that saturated fats cause heart disease. Suddenly coconut oil was public enemy number one and imports to North America fell dramatically.

Although this allegation against coconut oil would later be proven false by several scientific studies, nevertheless the damage was done and to this day vegetable oil remains the "heart healthy" choice for millions of mislead consumers.

Health Benefits

Recent research has not only exonerated coconut oil as being detrimental to heart health, but also saturated fats in general. Saturated fats have been shown to lower two substances in the blood called Lipoprotein (a) and C-Reactive Protein (CRP), which are now thought to be important indicators of heart disease.

Coconut oil in particular actually improves the ratio of HDL cholesterol ("good cholesterol") to LDL cholesterol ("bad cholesterol") by raising HDL levels.

Saturated fats are also vital for good health because every cell membrane in your body is comprised of about 50 percent saturated fats, which gives them the necessary integrity to carry out their functions.

Coconut oil is made up of predominately saturated fats in the form of Medium Chain Fatty Acids (MCFA), which possess a unique biochemistry in that they don't need to be emulsified by bile salts like other fats. This allows them to be easily metabolized by your body and instead of being stored as body fat, they are readily used for energy production.

Coconut oil is thought to play a role in healthy weight loss by optimizing thyroid gland function, because it creates a "thermogenic effect" by increasing body temperature and metabolic rate.

The main fat in MCFA is called Lauric Acid (also found in human breast milk) which is converted in your body into Monolaurin, a substance that strengthens your immune system and is antibacterial, antifungal and antiviral.

Lastly, the saturated fats in coconut oil are needed to enable your body to absorb and utilize essential fatty acids such as Omega 3's and the fat soluble vitamins A, D, E and K, which help to optimize brain function, maintain healthy vision, boost immunity and prevent cardiovascular disease as well as Osteoporosis.

Preparation and Usage

The best form of coconut oil to consume is unrefined virgin oil, because it's the purest form produced with minimal processing. Since coconut oil is a saturated fat, it is solid at room temperature and can be safely stored for up to two years in a kitchen cupboard without going rancid.

Unlike vegetable oils, coconut oil is highly stable and will not oxidize at high temperatures, making it the perfect oil for cooking or baking. It can also be added to smoothies or protein shakes to increase the healthy fat content or it can simply be eaten directly from a spoon as a tasty treat.

Coconut oil can also be used externally to moisturize dry skin and hair, as well as the scalp to reduce dandruff build up.

It's no wonder that the coconut palm tree is considered the most important nut crop in the world and that Polynesians call it "The Tree of Life". By adding just 1-3 tablespoons to your daily diet, you'll soon discover the amazing health benefits that people in the tropics have enjoyed for centuries!

 

Flaxseed is one of the most versatile seeds on the planet. It has been used for centuries as a health food staple, to make the textile fiber Linen and the oil from flaxseed (otherwise known as Linseed oil) is used to make paint.

History

Flaxseed is thought to have originated in Mesopotamia (which is now modern Turkey, Syria, Iran and Iraq) widely considered the cradle of civilization.

The health benefits of flaxseed were widely known all throughout ancient Greece and Rome - in fact Hippocrates the Father of modern medicine, used the flaxseed extensively for medicinal purposes. The flaxseed was first introduced and cultivated in North America by the early colonists and today Canada is the world's largest producer.

Health Benefits

What makes flaxseed so beneficial to your health is that it is a rich source of a group of compounds called Lignans. These compounds have shown to be protective against hormone sensitive cancers such as breast, uterine and prostate cancers.

As Lignans are broken down in your intestine, they produce compounds which interfere with the cancer promoting effects of excess estrogen. Additionally, flaxseed can help prevent cancer because it has a high soluble fiber content which blocks the absorption of carcinogenic chemicals in your intestinal tract and eliminates them through regular bowel movements.

Studies have also shown that Lignans interfere with the production of the inactive form of testosterone called Dihydro-testosterone (DHT), which plays a role in male pattern baldness and prostate growth otherwise known as Benign Prostatic Hyperplasia.

Flaxseed is also one of the richest plant based sources of the polyunsaturated Omega-3 fatty acid called Alpha Linolenic Acid (ALA), which is considered essential to human health since it must be obtained through the diet.

Not only does flaxseed contain Omega-3 fatty acids, but it also contains moderate amounts of Omega-6 and Omega-9 fatty acids, all of which help to protect against cardiovascular disease by lowering the "bad cholesterol" called Low Density Lipoproteins (LDL) and also by reducing the incidence of blood clots.

Studies also suggest that the Omega-3 fatty acids in flaxseed help reduce inflammation in the body by interfering with the production of inflammatory hormone like substances called prostaglandins. Inflammation is now thought to be a major causal factor in diseases such as heart disease, cancer and dementia.

Preparation and Usage  

Since the human digestive tract cannot break down the hard outer shell of whole flaxseed, it's recommended that you grind the raw flaxseeds (1 tablespoon in a coffee grinder works best) right before you consume them. You may notice initially that you experience mild intestinal gas, but this will subside over time as your body adjusts to the increased fiber intake.

Ground flaxseed can be added to recipes for muffins, bread and other baked goods. It can also be sprinkled on hot cereals such as oatmeal and added to yogurt. Whole flaxseed keeps indefinitely if stored in a sealed jar and kept at room temperature.

You can purchase prepackaged ground flaxseeds at the market, but this is not recommended because the nutritional content quickly begins to deteriorate shortly after processing.

Many health conscious individuals consume flaxseed oil daily - however, although there are some benefits found in the oil (such as Omega-3 fatty acids), it is lacking in the other healthful compounds found in the whole seed like fiber, Lignans, protein and minerals.

Flaxseed oil is also fairly unstable and will quickly begin to oxidize or go rancid when exposed to light and/or heat, which is the reason it should never be used for cooking and it must be stored in an opaque container in the refrigerator.

If you do decide to make flaxseed oil a regular part of your diet, then it's best used on salads as a dressing and in smoothies or protein shakes to increase their Omega-3 fatty acid content.

I hope that this article has given you some insight into the health benefits of whole flaxseed and by adding it to your daily diet, you'll become a big believer in the need for this amazing seed!

History

The avocado is often mistakenly considered a vegetable, but it's actually a fruit. The oldest archeological evidence of human consumption of avocados dates back almost 10,000 years ago in the Coxcation region of Puebla, Central Mexico.

From there its cultivation and usage spread throughout North and South America and then to Europe and the rest of the world.

Health Benefits

Avocados have more calories than almost any other fruit on the planet and it's also one of the few fruits with a measurable fat content. Now, at first glance this all may sound like a bad thing, however many health experts state that by adding small amounts of avocado to your daily diet, it can greatly enhance your overall health.

The fat content in avocados is a monounsaturated fat called Oleic Acid an omega 9 fatty acid, which studies have shown helps to lower LDL cholesterol (the bad kind) and raise HDL cholesterol (the good kind). Eating avocados regularly also helps to lower triglyceride levels in your blood and may be helpful in preventing Diabetes.

They are also a high source of a phytochemical called Beta-Sitosterols, a substance that plays a key role in lowering blood cholesterol levels and if you're a male, you'll be interested to know that Beta-Sitosterols are helpful in maintaining a healthy prostate.

Avocados contain more potassium than bananas and recent studies have shown that people who consume potassium rich foods have a significantly lower risk of high blood pressure and related diseases such as heart disease and strokes.

They are also high in folate, a nutrient that helps to prevent birth defects of the brain and spinal cord. In addition, avocados contain the minerals iron and magnesium, and vitamins A, C, E, B6, as well as the carotenoids Beta-Carotene and Lutein which help to maintain healthy vision as you age. It's also interesting to note that avocados have a higher protein content than any other fruit.

Preparation and Usage

Unlike most fruits, avocados only begin to ripen after they have been picked and a green avocado will ripen in a few days at room temperature. They should be served raw since they have a bitter taste when heated, so it's a good idea to add them to dishes after they are cooked.

Just one word of caution for those on blood thinning medications - the natural oils in avocados seem to partially prevent this class of drugs from working in some individuals, so it's best to check with your doctor before adding them to your diet.

So as you can see, there is no longer any reason for you to fear the fat in avocados - and by making this nutrient dense fruit a regular staple in your diet, you'll feel fit and fabulous in no time!

 

 

Today nutrition scientists are hard at work testing a wide range of fruits and vegetables to determine their antioxidant content.

They does this by using a method called Oxygen Radical Absorption Capacity or ORAC for short, which is a measurement of a plant's antioxidant capacity to fight cell damaging free radical molecules.

Kale is an antioxidant superstar among vegetables because it has one of the highest ORAC values on the planet.

History

This green leafy vegetable is actually a descendant of the wild cabbage, which originated in Asia and is thought to have been brought to Europe in 600 B.C. It was an important crop during Ancient Roman times and it was a common food staple of peasants in the Middle Ages.

Being a hardy autumn vegetable, kale grows best in a cool climate and in fact, exposure to moderate frost enhances it's natural flavor.

Health Benefits

Kale, like other members of the cabbage family, contains powerful phytochemicals called Indoles that have a protective effect against breast, cervical and colon cancer.

It is also high in a sulfur compound called Sulforaphane, giving it the ability to boost your body's detoxification enzymes which helps to eliminate toxins that may contribute to cancer.

Sulforaphane is formed when kale is chopped or chewed and this activates the compound to trigger your liver to eliminate free radical causing chemicals that damage your DNA.

As far as nutrient content goes, kale is an excellent source of calcium, iron, beta-carotene, potassium, folate, fiber, as well as the vitamins A, C, E and K.

The carotenoids Lutein and Zeaxanthin, which are vital in maintaining healthy vision as you age, are 10 times as numerous in kale as they are in broccoli. Lutein also protects against atherosclerosis and inflammation associated with LDL cholesterol plaque formation.

Preparation and Usage

The ideal way to cook kale is to lightly steam it for approximately 8 minutes, as this will best retain the crispy texture and nutrient content. Because it shrinks considerably during cooking, keep in mind that it takes 3 cups of raw kale to make a 1 cup serving.

As with all produce, it best to consume kale within a few days of purchase. However, if you need to store it for a longer period of time, keep it in the refrigerator as whole leaves to maintain freshness and nutrient content. Do not chop, shred or tear the kale leaves into smaller pieces until you are ready to cook them.

As always our Mother's were right when they told us that eating our veggies, like kale, will help us to be strong and healthy!