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Superfoods: Superfoods for Cleansing, Weight Loss and Immune Support
Glossary of Superfood Ingredients
Aduki Bean: A small, dark-red bean imported from Japan and also grown in this country. Aduki beans are nourishing for the kidneys and adrenal glands. They are one of the least gaseous of beans. Especially good when cooked with kombu seaweed. This bean may also be referred to as azuki.
Agave is a sweet syrup naturally extracted from the inner core of the blue agave cactus. It is 85% fructose and almost 1.5 times the sweetness of sugar. Agave is absorbed slowly into the bloodstream, decreasing the highs and lows associated with sugar intake. It is an excellent sweetener for diabetics and anyone on a weight loss diet.
Barley is a wonderfully versatile cereal grain with a rich nutlike flavor and an appealing chewy, pasta-like consistency. Barley contains significant amounts of calcium, iron, selenium, copper, phosphorus and zinc. It is also rich in fiber and has been known to lower high blood cholesterol. Barley's dietary fiber provides food for the "friendly" bacteria in the large intestine. When these helpful bacteria ferment barley's insoluble fiber, they produce a short-chain fatty acid called butyric acid, which serves as the primary fuel for the cells of the large intestine and helps maintain a healthy colon. These helpful bacteria also create two other short-chain fatty acids, propionic and acetic acid, which are used as fuel by the cells of the liver and muscles. Barley is good in stews and mixed with other grains such as rice. A particular strain of barley found in China, it is effective in breaking down animal fats in the body.
Buckwheat is not a grain, but a fruit seed related to rhubarb, making it suitable for those with wheat or gluten sensitivities. The protein profile of buckwheat is impressive. It contains all essential amino acids in good proportions, making it closer to being a "complete" protein than any other plant source, including soybeans. Buckwheat is composed of 75% complex carbohydrates, thus it is an excellent food for those concerned with blood sugar levels. It is rich in B vitamins, phosphorus, potassium, iron and calcium. Buckwheat is available in dried, powdered form, which can be used as a flour substitute. The whole buckwheat kernels are very high in fiber and can be cooked like rice.
Carob Powder is made from the toasted, ground pods of the Carob tree. It is a natural sweetener rich in B vitamins and minerals with a flavor similar to that of chocolate. It is often used as a substitute for chocolate or cocoa, especially by people who are allergic to chocolate or who wish to avoid the caffeine it contains. Carob also contains a fair amount of protein, natural sugar, and some calcium and phosphorus. Carob contains small amounts of sodium and iron, and it is rich in vitamin A, the B vitamins, and many other minerals. To substitute carob powder for cocoa, replace one part cocoa with one and one-half to two parts carob by weight.
Chlorella gets its name from the remarkably high amount of chlorophyl it contains. Chlorella has more chlorophyl per gram than any other plant. Chlorophyl is excellent for cleansing the bowel and other elimination systems, particularly the liver and the blood. Chlorella is known to improve digestive system function, as it is rich in enzymes such as chlorophyllase and pepsin. Chlorella stimulates growth of marophages and T-cells, our body's natural defense against cancer, viruses, bacteria and allergens. Chlorella has also been found to normalize blood sugar levels.
Coconut Oil has suffered from repeated misinformation because of a study conducted in the 1950's that used hydrogenated coconut oil. Though coconut oil is high in saturated fat, in its unrefined, virgin state, it is actually beneficial, largely because of its high content of lauric acid. Lauric acid has potent anti-viral and anti-bacterial properties, and recent studies have considered coconut oil as a possible method of lowering viral levels in HIV-AIDS patients. The lauric acid may also be effective in fighting yeast, fungi, and other viruses such as measles, Herpes simplex and influenza. Because the short-and medium-chain fatty acids of extra virgin coconut oil and coconut milk are easily and quickly assimilated by the body, they are not stored as fat in the body like the long chain triglycerides of animal products. Studies have shown that populations in Polynesia and Sri Lanka, where coconuts are a diet staple, do not suffer from high serum cholesterol or high rates of heart disease. While relatively high in fat (almost as much per ounce as cow's milk), coconut milk should not be overlooked for its nutritional value. You can purchase low fat coconut milk.
Hemp is the common name for the non-psychotic variety of cannabis sativa and is legally cultivated in many countries. Hemp seed, oil and protein powder are becoming widely available. Hemp protein contains all 20 known amino acids including the 10 essential amino acids our bodies cannot produce. Proteins are considered complete when they contain all 10 essential amino acids in a sufficient quantity and ratio to meet the body's needs. Hemp also has an extremely good essential fatty acid profile - it contains the fatty acids in perfect balance to each other (Omega 3 and 6 in the near perfect ratio of 1:3 respectively). Hemp protein powder contains a very high amount of insoluble fiber, which is excellent for stabilizing blood sugar levels. It is low in carbohydrate and has a mild nutty flavor.
Lecithin is a fat-like substance found in all living cells. It is needed by every cell in the body and is a key building block of cell membranes; without it, they would harden. Lecithin protects cells from oxidation and is found in the protective sheaths surrounding the brain. It has been shown to support liver function and cardiovascular health, as well as benefiting mild memory problems associated with aging. It is a great source of B vitamins, minerals and essential unsaturated fatty acids. Although it is a fatty substance, it is also a fat emulsifier. It is an excellent ingredient in smoothies.
Maca is a root vegetable of the radish and turnip family cultivated high in the Andes Mountains. It is dried and powdered for medicinal use. Maca increases energy, balances the endocrine system, regulates hormones, and increases fertility and libido. It is also known to increase energy, vitality, stamina, endurance and mental clarity. It has a high nutritional value similar to cereal grains such as rice and wheat. It is rich in essential minerals such as calcium, magnesium, selenium, iron.
Seitan is a low fat, high protein meat substitute; a wheat alternative to tofu or tempeh. It is made of gluten, which is the insoluble protein in wheat. As a protein source, seitan contains about 31 grams of protein per 4 ounce serving (which means it has more plant protein per serving than tofu), provides a modest amount of B vitamins and iron and contains no saturated fat or cholesterol.
Shiitake Mushrooms are more flavorful and nutritious than common white button mushrooms. In addition to their robust/pungent, woodsy flavor and meaty texture, shiitakes provide high levels of protein (18%), potassium, B vitamins, calcium, magnesium and phosphorus. They have natural antiviral and immunity-boosting properties and are used nutritionally to fight viruses, lower cholesterol and regulate blood pressure. Lentinan, an immunostimulant derived from shiitakes, has been used to treat cancer, AIDS, diabetes, chronic fatigue syndrome, fibrocystic breast disease, and other conditions with impressive results. Researchers have found that a raw shiitake eaten daily for one week lowered serum cholesterol by 12%. Shiitake mushrooms are effective in helping the body to discharge excess salt and animal fats.
Spirulina is a high-protein saltwater algae. It's nutritional make up is 80% complete protein, and it contains many essential vitamins and phytonutrients, such as beta carotene, B-12, and B-Complex. Its easy -to-digest nutrients are quickly absorbed by the body. Spirulina is so full of nutrients, it is a whole food in itself. Spirulina is available in tablet, flake, and powder form. The powder is excellent for adding to smoothies and raw soups. Spirulina thrives in natural alkaline lakes and spirulina farming is part of a new era of ecological agriculture seen as one of the solutions to produce food while restoring the planet.
Tempeh is made from soybeans, but unlike tofu is created through a fermentation process. Because of this, it has quite different nutritional characteristics and textural qualities. Tempeh's fermentation process and its retention of the whole bean give it a higher content of protein, dietary fiber and vitamins compared to tofu, as well as firmer texture and stronger flavor. Tofu, by contrast, is said to be more versatile in dishes. Because of its nutritional value, tempeh is used worldwide in vegetarian cuisine; some consider it to be a meat analogue.
Thai Coconut (also known as Green Coconut): The water that is drained from a Thai coconut is a great source of electrolytes and has the same electrolytic balance as our blood. It also contains potassium, sodium, calcium, iron, copper and sulfur.
Tofu: Soybean curd, made from soybeans and nigari, a coagulant taken from crude salt. Because it is the most complete vegetable protein found in nature, tofu is a staple in vegetarian diets. Tofu is low in calories, contains beneficial amounts of iron, and has no saturated fat or cholesterol. Depending on the coagulant used in manufacturing, the tofu may also be high in calcium (important for bone development and maintenance), and magnesium (especially important for athletes). Tofu also contains soy isoflavones, which can mimic natural human estrogens. It is an extremely versatile food and absorbs flavors very well.
Turmeric is the spice that gives curry powder and mustard its deep yellow color. Rich in antioxidants, turmeric has long been used for healing in India. Researchers have discovered that it may fight cancer, and that it contains a host of other healthy properties, including inflammation-fighting compounds that may help prevent Alzheimer's disease, joint inflammation, and carpal tunnel syndrome. Turmeric may also help reduce cholesterol and improve certain eye conditions, as well as heal skin infections when used topically.
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