Antioxidants, Phytochemicals and SuperFoods - Oh My!
SuperFoods to Include in Your Daily Meals and Snacks
Superfoods are colorful, nutrient-rich foods and are filled with vitamins, minerals, antioxidants and phytochemicals. They are one food source that are recommended to consume daily.
There are many health benefits to consuming super foods that include anti-aging, promoting heart health and helping protect against cancers.
After giving the vitamin and mineral lecture that included antioxidants, phytochemicals and superfoods to my college nutrition students for the umpteenth time, I decided it was finally time to translate some of that nutrition information into health information that readers could understand and use, to improve their own health.
Some examples of Superfoods include: Asparagus, Avocados, Basil, Blueberries, Coffee, Garlic, Greek Yogurt, Green Tea, Kale, Olive Oil, Nuts, Pomegranates, Pumpkin, Seeds, Spinach, Sweet Potatoes and Walnuts. Many of these foods can be easily incorporated into meals and snacks.
Eating an abundance of healthy foods including fresh fruits, vegetables and whole grains helps supply the body with the materials needed to promote health and prevent disease.
Take a look at the different antioxidant-rich Super foods and see which ones you are already eating and which ones you could included in your meals.
Super foods Photo Collage by Kirsti A. Dyer. (For full credits see the bottom of the page)
Do you know why eating a rainbow of foods is healthy?
Colorful, Health-Promoting Foods
Superfoods Collage by Kirsti A. Dyer (See full credits at the end of the page)
Superfoods to Include in Your Meals and Snacks
This list is by no way inclusive, but it is a list of generally common super foods, many of which can be incorporated into meals and snacks.
- Avocado
- Basil
- Berries
- Coffee
- Dark Chocolate (85 %)
- Garlic
- Greek Yogurt
- Green Leafy Vegetables
- Olive Oil
- Pomegranates
- Sweet Potatoes
- Walnuts
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Asparagus is an outstanding source of vitamin K containing nearly 70% of one's daily value in a cup serving. It is also a good source of vitamins A, C, B1 (thiamin), B6, folate and minerals iron, copper, manganese, molybdenum, potassium and phosphorus.
In addition to all of the vitamins and minerals asparagus is a good source of protein and fiber with approx. 3 grams of each in a one cup serving. Asparagus also contains the nutrient inulin, a probiotic, which becomes a good food source for the happy bacteria that live in your intestines, especially the Bifidobacteria and Lactobacilli varieties.
The super foods used in this recipe include asparagus, olive oil, the nuts (especially if you use walnuts) and arugula or spinach if you serve as a salad.
This antioxidant-rich recipe for roasted asparagus with nuts has been adapted from Rebecca Katz's recipe for Roasted Asparagus Salad with Arugula and Hazelnuts found in 
Ingredients
- Roasted Asparagus:
- 2 bunches asparagus
- 2 teaspoons olive oil
- 2 pinches sea salt
- 2 tablespoons Hazelnuts (Walnuts or Pistachio nuts)
- Optional Salad:
- 2 to 4 cups Arugula, Spinach or Mixed Greens
- Additional 2 tablespoons olive oil
- Juice from fresh lemon (or lime)
- Fresh ground pepper
- Sea salt
Instructions
- Preheat the oven to 400°F.
- Line baking sheets with foil.
- Prepare the asparagus by snapping off the tougher ends.
- Place asparagus on the baking sheets and drizzle with 2 teaspoons olive oil of oil
- Roll the asparagus in the oil to cover, then sprinkle with sea salt.
- Bake the asparagus for 8 to 10 minutes until tender.
- To serve the asparagus as a salad make a dressing by whisking together the 2 tablespoons of olive oil, lemon (or lime) juice, pepper and salt.
- Toss the arugula with the half of the olive oil dressing mixture.
- Place arugula on a plate.
- Add the roasted asparagus.
- Drizzle with remaining oil dressing.
- Sprinkle with nuts of your choice (hazelnuts, walnuts, pinenuts, sliced almonds or pistachio nuts).
Why do I need to worry about antioxidants?
Understanding Antioxidants - Video
HealthSpanUK offers this helpful video that makes it easier to understand antioxidants.
Definitions - Antioxidants, Phytochemicals and Superfoods
- Antioxidants
Antioxidant is often defined as "chemical compounds that can inhibit oxidation." They often work by neutralizing or blocking damaging free radicals that lead to cell damage and aging. Examples of antioxidants include: vitamins E, C, beta carotene and the mineral selenium.
- Phytochemicals
Phytochemicals (also known as Phytonutrients) are health-promoting organic components found in plants. Examples of phytochemicals include: beta-carotene, lycopene, lutein, flavonoids, reservatrol and ellagic acid
- Superfoods
Super foods simply are foods considered to be beneficial to health. Examples of super foods include the ones listed on this page.
Eat Antioxidant-Rich Superfoods Daily
Which of these healthful foods do you (or could you) include in what you eat weekly?
Articles on Antioxidants, Phytochemicals and Superfoods
To find out more information on antioxidants, phytochemicals (phytonutrients) and super foods take a look at some of these articles.
- Antioxidants and Cancer Prevention | National Cancer Institute
Antioxidants are substances that may protect cells from the damage caused by unstable molecules known as free radicals. Free radical damage may lead to cancer. Antioxidants interact with and stabilize free radicals and may prevent some of the damage - Antioxidants & Phytonutrients | Nutrition.gov
Resources on Antioxidants and Phytonutrients compiled by Nutrition.gov - What Are Phytonutrients? Types and Food Sources
WebMD explains the health benefits of phytonutrients, natural chemcials that are found in a variety of plant foods. - Phytochemicals | American Institute for Cancer Research (AICR)
Phytochemicals are naturally occurring plant chemicals (phyto means plant in Greek). They provide plants with color, odor and flavor. Once we eat them, however, research shows they can influence the chemical processes inside our bodies in helpful wa - Some Facts on Phytochemicals | U.C. Davis Nutrition
A PDF file Nutrition and Health Info-Sheet for health professionals. Phytochemicals are a large group of plant-derived compounds hypothesized to be responsible for much of the disease protection conferred from diets high in fruits, vegetables, beans, - Phytochemicals | American Cancer Society
The term “phytochemicals” refers to a wide variety of compounds made by plants, but is mainly used to describe those compounds that may affect human health. Phytochemicals are found in plant-based foods such as fruits, vegetables, beans, and grains. - Phytonutrient FAQs
Information on Phytonutrients from the ARS (Agricultural Research Service) of the U.S. Department of Agrigulture - Phytochemicals | Linus Pauling Institute at Oregon State University
Phytochemicals can be defined, in the strictest sense, as chemicals produced by plants. - Top 10 Food Synergy Super Foods
There's increasing evidence that certain components in foods and beverages work together to give our bodies extra disease protection and a higher level of health -- a concept known as food synergy. - The 11 Best Foods You Aren't Eating | NYTimes.com
I asked Dr. Bowden, author of “The 150 Healthiest Foods on Earth,” to update his list with some favorite foods that are easy to find but don’t always find their way into our shopping carts. - Antioxidant Riches Found in Unexpected Foods
Blueberries may be the poster children for antioxidant abundance, but a new study suggests the humble bean may be a more deserving candidate. - What to Eat the Ten Best Foods
What to Eat the 10 Best Foods from the Center for Science in the Public Interest.
Books on Superfoods
If you are interested in learning more about Super foods and cooking with health-promoting foods see these hand-selected books.
Superfoods Collage Photo Credits
The Superfoods Photo Collage was created in Fotor using Creative Commons and Royalty Free Use photos from the following photographers:
- Blueberries by
- sateda
- . Royalty Free Use.
- Pomegranate Seeds by
- yasha000
- . Royalty Free Use.
- Coffee (Kaffee) by
- noreg
- . Royalty Free Use.
- Kale Chips by
- Joyosity
- . Creative Commons License.
The Colorful Health Promoting foods collage was created in Fotor using Creative Commons and Royalty Free Use photos from the additional following photos:
- Asparagus by
- Candyb
- . Creative Commons License.
- Avocado by
- Brybs
- . Royalty Free Use.
- Basil by
- topfer
- . Royalty Free Use.
- Pomegranates by
- konikaori
- . Royalty Free Use.
- Wild Salmon by
- Woodley Wonder Works
- . Creative Commons License.
- Greek Yogurt by
- Janine
- . Creative Commons License.
The Superfoods Poll Collage was created in Fotor using Creative Commons and Royalty Free Use photos from the additional following photographs.
- Walnuts by
- Egahen
- . Royalty Free Use.
- Chocolate Squares by
- Violator06
- . Royalty Free Use.
Do you think you will be adding any of these superfoods to your daily meals?
