Superfoods to the Rescue

Incorporating superfoods into your diet is a quick and easy way to enhance your mood and prolong your daily energy. According to the google definition, superfood is a term used for any nutrient-rich food that provides powerful health benefits without excess calories. The definition at the top of the search result options even pops up with a “word use over time” graph, displaying a horizontal time line with a sudden spike where the 21^st century begins. The superfood is a popular trend in the health-food world, but as I’ve come to realize just how invaluable these simple foods are to our well-being, something tells me this fad won’t soon end. Below is a list of a few of my favorite superfoods and their top health benefits.

1. Quinoa

Before I met quinoa, brown rice and I had a long-standing relationship. But after a while, I grew tired of the same old routine and my frustration with the grain’s erratic tenderness. Quinoa came into my life when my friend had cooked her and I dinner one night, and served my plate with a couple of generous spoonfuls. My mouth could hardly believe the perfectly ironic texture of the fluffy, yet structured grains. (Trust me, you’ll know what I’m getting at when you taste it.)

Quinoa is a protein-rich grain that delivers the body efficient energy and vitality for hours. Some of the key nutrients attributed to its energy production are magnesium and riboflavin (B2). Julie Wilcox, creator of the Julie Wilcox Method and dedicated yogi, raves about the antioxidant effects of quinoa due to its high levels of manganese, an antioxidant that helps prevent damage to the mitochondria (the “ energy powerhouse” of the cell) during energy production, all while fighting off free radicals. This grain is versatile in its uses, and can be used in protein bars, breakfast scrambles, vegetable bowls, or on its own. Also, Trader Joe’s supermarkets carry a 2-pack of frozen quinoa that microwaves in under four minutes. I’m always sure to have one of these boxes in my freezer in case I’m running short on time, but want to reap the benefits of warm, fresh quinoa. It comes out of the microwave just as fluffy as it does when you spoon it from the rice cooker.

2. Chia Seeds

Recently becoming very popular in the health world are chia seeds! Pauline Hanuise, a certified holistic recovery and health coach, writes about how these seeds are densely packed with fiber, vitamin C, and antioxidants—all awesome things. Chia seeds are an excellent source of polyunsaturated fatty acids, notably omega-3 (a.k.a. ‘n-3’) fatty acids, says Hanuise. I believe it’s important to know what polyunsaturated fatty acids are and what they do, especially if you experience bouts of depression. Dr. Laurie Barclay, neurologist, researcher and freelance medical writer explains that polyunsaturated fatty acids (PUFAs) contain two groups, omega-3 and omega-6 fatty acids (n-3, & n-6). Interestingly enough, the consumption of n-3 has been associated with a decrease in the occurrence of depressive symptoms. To explicate these findings, Barclay further explains that omega-3 fatty acids contain eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which are connected to the prevention and decline of depressive symptoms. Recent studies present evidence of there being lower levels of EPA, DHA, and total n-3 PUFA in depressed patients, suggesting a need to heighten these levels to help alleviate depressive symptoms (Lin, Huang, and Su 143).

3. Cacoa

Cacoa, not cocoa, is simply the unrefined form of chocolate—So yes, it’s similar to cocoa, but is instead the raw tree and bean from which cocoa products are made. It has a very bitter taste in its original form because it is free of additives such as sugar, unlike chocolate. I find it is easiest consumed by adding it to smoothies, cereals, or desserts, since it’s taste makes it not all that pleasant to eat on its own. Our familiar friend and (apparent) antioxidant enthusiast, Pauline Hanuise, tells us about how raw cacao is rich with antioxidants and plentifully contains the mood-boosting ingredient, tryptophan. So, go cacoa-crazy and get happy!

4. Flaxseed

            My mom was the first person to introduce flaxseed into my life. I came across her in her in the kitchen grinding up something using a smaller, funny-looking blender. She told me that it was flaxseed and that since she buys the it in whole-seed form, she must grind the flaxseed up in order to make it easier for our bodies to digest.  One very informative website that I like to visit when I need information on foods is called “The World’s Healthiest Foods.” Here I found an extensive fact sheet on everything you could want to know about flaxseed. The reason that I have added flaxseed to my diet is because it’s a simple, and purely beneficial way to maintain my body’s levels of omega-3 fatty acids. Like I mentioned earlier, this is of great importance to me in terms of fighting off symptoms of depression. It also contains anti-inflammatory benefits, and high antioxidant levels and fiber content (“Flaxseeds”). Since I am away at school and not interested in buying a flaxseed grinder, I buy the convenient, pre-ground form of flaxseed.  The way in which I incorporate flaxseed into my diet is by adding it to fruit smoothies. It’s completely tasteless and adds a subtle nutty texture to my smoothies that I love.

            Now that you’ve amped up your energy with these mighty superfoods, it’s time to put that energy to good use. Upcoming posts will aim to get your body moving with some creative workout ideas that will benefit both mind and body.

Works Cited

Barclay, Laurie. “Fighting Depression and Improving Cognition with Omega-3 Fatty Acids.” Life Extension Magazine. n.p. Oct. 2007. Web. 16 May 2014.
"Flaxseeds." The Worlds Healthiest Foods. The George Mateljan Foundation,2001-2014. Web. 6 Jun. 2014.

 Hanuise, Pauline. “8 best superfoods to boost your mood and energy levels.” MindBodyGreen. n.p. 3 Jan. 2013. Web. 16 May 2014.

Lin, Pao-Yen, Shih-Yi Huang, and Kuan-Pin Su. “A meta-analytic review of polyunsaturated fatty acid compositions in patients with depression.” Biol Psychiatry 68 (2010): 140-147. Print.

Wilcox, Julie. “7 Benefits of Quinoa: The Supergrain of the Future.”  MindBodyGreen. n.p. 31 May 2012. Web. 16 May 2014.