Research Wednesday: 5 Unpopular Superfoods that you should be eating

🎀There’s a huge craze about Kale out there. We have kale chips, Kale smoothies, Kale salad, etcetera etcetera.

🎀There’s also the craze about coconut products. Coconut nibs, coconut oil, coconut butter AND my recent favourite find: coconut sugar! (Because eating sugar if it’s “coconut” sugar is MUCH better than having regular sugar. OK ya. #marketting )

🎀I’m not denying there are probably awsome benefits to consuming those products- but here’s an idea: what if we are just following trends and there are things out there that are even BETTER for us?

🎀That was a question I really wanted answered. So I did a little bit of research and fell on a book called “Unmasking superfoods: the truth and hype about açai, quinoa, Chia, blueberries and more” by Jennifer Sygo.

🎀What I was particularly interested in was the “and more” aspect (although I could always come back to the basics one day for you all, if you want).

🎀Here are SEVEN superfoods we tend to forget about:🎀

1) Amaranth

Ever wonder what could be better than Quinoa?

Here it is: Amaranth.

Nutrition profile: 1 cup

  • 251 calories
  • 9 grams of protein (quinoa has 8 grams)
  • 5 grams of fiber (same as quinoa)
  • 5 mg iron (twice of the amount in quinoa)
  • 116 mg calcium (9% more than Quinoa)
  • Same amount of potassium as a banana
  • Gluten free
  • Contains all amino acids
  • Where it fairs less well than Quinoa: not a great source of vitamins B and E, potential high glycemic index.

Benefits:

  • Amaranth and amaranth oil could have potential cholesterol and triglyceride lowering effects
  • Has immune system modulating effects
  • Antitumour activity
  • Rich in antioxidants
  • Rare source of squaline (natural skin moisturizer)
  • Ability to support improved nutrition in developping countries because of its tolerance of dry conditions

Downside:

  • No well controlled human studies on it yet

2) Collard Greens

Instead of picking up some Kale at the grocery store, pick up some Collard Greens!

They are from the same family of vegetables (brassica) and share the same name (brassica oleracea). Basically, they’re cousins.

Nutrition Profile: 1 cup

  • 5 grams of fiber
  • 5 grams protein
  • 61 calories
  • 391% of vitamin A daily requirements
  • 75% vitamin C daily requirements
  • 324% Vitamin K
  • 32% of your folate intake
  • 36% of calcium intake (more than a glass of milk!)
  • 10% vitamin B2, B6, E, iron, magnesium, potassium.
  • Phenolics (disease fighting components, like Kale)

Benefits:

  • Protects against glaucoma
  • Cholesterol lowering capacity (similar to drug Questran, if steamed)
  • Anti inflammatory effects protective against heart disease
  • Protective against cancer and macular degeneration

Downsides:

  • Inconsistent studies about how it prevents cancer.

3) Kiwi

Yes. You heard me right. Kiwi is also a vastly underappreciated superfood. Here’s the rundown:

Nutrition profile: 1 cup or 2 large kiwis without skin

  • 108 calories
  • 5 grams fiber
  • 16 grams sugar
  • 273% of your daily needs in Vitamin C (twice the amount of an equal serving of oranges)
  • Vitamin K: 89%
  • Vitamin E: 13%
  • Vitamin B6, folate, calcium, magnésium, potassium, Cooper
  • One of the richest food sources of lutein (a carotenoid, that makes up part of the retina of ourbeyes)

Benefits:

  • Guards against age related macular degeneration
  • Antioxidant value
  • Cancer prevention (prevents DNA damage)
  • Helps constipation (gets things moving), helps reduce reliance on commercial laxatives, improves bowel health
  • Improves and maintains skin health by promoting the production of collagen (good for skin elasticity)
  • Random fact: Named after a New Zealand bird called the Kiwi

Downsides:

  • Need to be better controlled studies related to heart health

4 and 5) Oysters and Mussels

The big hype about omega-3 fatty acids found in salmon? Yea. You could find those in oysters and mussels.

Nutritive profile: OYSTERS 85 grams, 8 medium sized

  • 6 grams protein
  • Just 2 grams of fat (less than salmon)
  • Just 67 calories (250 calories in a salmon filet)
  • 6.6 mg iron, 37% daily need (beef contains 2 mg)
  • 61% copper for the day
  • 94% selenium for the day
  • 256% zinc requirement for the day
  • 344% B12 (half a weeks worth!)
  • 5% vitamin C, B1, B3, folate, calcium, magnesium

Nutritive profile: MUSSELS, 85 grams

  • 20 grams protein
  • 146 calories
  • 4 grams fat
  • Vitamin C: 19% daily intake
  • Vitamin B1: 17 %
  • Vitamin B2: 21%
  • Vitamin B3: 13%
  • Folate: 16%
  • Vitamin B12: 340%
  • 32% iron
  • 15% zinc
  • Vitamin A: 5%
  • Magnesium: 8%
  • Potassium: 7%
  • Copper: 6%

Benefits:

  • Oysters are sometimes considered acceptable by vegans because they lack a central nervous system (but they do possess a small heart and two kidneys!)
  • Oysters are Less caloric than a salmon filet
  • Heart health benefits
  • Good alternative to the ecological issue of the depletion of fish stocks

Downsides:

  • Oysters not as fatty as a salmon filet (here we are talking omega 3)
  • Pricy

🎀So if you’re looking for a new way to spruce up that collagen, instead of using pills or collagen peptides, look for the full on natural stuff! Same thing when it comes to vitamins, minerals and appropriate calorie intake.

🎀I hope you enjoyed this informative research Wednesday article!

🎀Catch you next week!

🎀Miss Bow🎀

Advertisements

2 thoughts on “Research Wednesday: 5 Unpopular Superfoods that you should be eating

  1. Love this!
    I eat 2 kiwis for breakfast every day, + omelet, of course 🙂
    and mussels very often. There is a huge mussel industry here in my home town!

    Like

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s