super foods
photos by michelle zhou
cacao nibs by lily levine If you stroll down the aisles of your favorite grocery store, you will see some bags, jars, and tubs of exotic-sounding and hard-to-pronounce foods. More likely than not, these items will be labeled with the word “superfood,” a term that has seemingly granted some foods elite status over others. While this term is used as a marketing ploy to attract health-conscious consumers, it is worth taking a closer look in order to further understand it and its full benefits. The word “superfood” dates back to 1915, but was not conventionally used until the 1990s 1. It was originally used to describe wine in Kingston, Jamaica2, but it later began referring to nutraceuticals, or supplements that claim to improve one’s health. In recent years, the amount of knowledge surrounding food as well as the demand for healthy alternatives has encouraged the designation of specific foods as “super.” Today, a superfood is defined as any food that is beneficial to a person’s health because of its nutritional density in compounds like antioxidants, fiber, or fatty acids. While this term seems broad and was even banned from food labels in the EU in 2007, it does mean that many foods we think of as ordinary foods– like blueberries, oats, and garlic–are included in this list. Luckily, this means that you do not need to shell out $52 for a jar of reishi powder, but there are a few more affordable superfoods worth mentioning. The ones listed below offer a range of health benefits, have a long shelf-life, and are easy to incorporate into a variety of different dishes, both savory and sweet. 12
bite | fall 2018
maca powder The maca plant is native to Peru and is slightly earthy in taste and tan in color. It contains high amounts of vitamin C, copper, and fiber, possesses flavonoids, which may reduce stress and anxiety, as well as polyphenols and glucosinolates, which help protect your skin from UV radiation 3. It can be taken as a supplement, or discretely added to oatmeal, smoothies, and other baked goods without affecting the taste. Tip: Try to buy organic maca that has little to no heat treatment in order to receive the full range of nutrients.
This superfood is also found in Peru and is dark and bitter taste. This should not be confused with cocoa, however, which is chemically processed and roasted, consequently destroying many of the beneficial flavanols and antioxidants. Cacao contains 40 times more antioxidants–which absorbs free radicals from toxins in our environment–than blueberries do 4, and is the highest plantbased source of iron. It is packed with magnesium, which turns glucose into energy for proper brain function, and contains more calcium than cow’s milk does (without containing any dairy!). Cacao nibs make delicious additions to yogurt, baked goods, smoothies, and acai bowls. Tip: Be a mindful consumer by purchasing raw organic fairly traded cacao since the cacao industry is known to have especially bad worker conditions and low wages.
Eisinger, Amy. “No, but Really, What Makes Something a Superfood—and Is It worth the Hype?” Greatist, 11 July 2016, greatist.com/eat/ superfoods-what-makes-something-a-superfood. Accessed 28 Oct. 2018.
1
Safire, William. “Locavorism.” New York Times [New York City], 9 Oct. 2008, www.nytimes. com/2008/10/12/magazine/12wwln-safire-t.html?_ r=0. Accessed 28 Oct. 2018.
2
Palsdottir, Hrefna. “9 Benefits of Maca Root (and Potential Side Effects).” Health Line, Health Line Media, 30 Oct. 2016, www.healthline.com/ nutrition/benefits-of-maca-root#section13. Accessed 28 Oct. 2018.
3
Ellen, Buffy. “Cacao: 5 Little Known Benefits of This Amazonian Superfood.” Be Good Organics, 6 July 2013, begoodorganics.com/cacao-5-little-known-benefits-of-this-amazonian-superfood/. Accessed 28 Oct. 2018.
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