“If I want to have a healthy diet, or a healing diet, it looks like I need to use a lot of expensive and hard to find ingredients…and I am not even sure how I am supposed to cook them!”
This is another objection I often hear both from new clients and in conversations with friends.
And indeed in the past years we have been hearing more and more about so called “superfoods”, foods considered to be particularly nutrient and claimed (in marketing) to have special health benefits.
Many of the foods often considered to be “super” may not belong to our cultural background and tradition, they can be particularly expensive and come from the other side of the planet! But… I want to dispel the objection that a healthy or healing diet must contain expensive and “uncommon” foods or ingredients and illustrate how, on the contrary, common, inexpensive, traditional (well, of course “traditional” depends on your background) and local foods can be “superfoods” too!
In this article I am going to start exploring 5 of my favourite, very common and traditional (for me) foods with amazing superpowers!
Let’s immediately dive in!
1. Broccoli (and other veggies from the Brassica family)
Yes, I really mean broccoli!
Broccoli, and other vegetables of the Brassica family (cabbage, bok choy, Brussels sprouts, cauliflower, kale...) are very rich in nutrients and bioactive compounds with superpowers (in particular sulphur-containing compounds called glucosinolates) and have been consistently shown to have beneficial health effects. Broccoli and their bioactive compounds have been studied for their cancer-preventing, anticarginogenic, anti-inflammatory and immune-modulating properties, for supporting liver detoxification pathways, for containing powerful antioxidants, for their ability to reduce cholesterol levels and more…
Let’s explore a bit more.
Detoxification support
Specific sulphurous compounds found in broccoli and other vegetables of the brassica family support detoxification processes.
Sulphoraphane is the most well known of such compounds, and among its many activities, it supports the ability of our liver to detoxify toxic chemicals (in phase 2 detoxification processes) and to metabolise oestrogens.
Note: Sulphoraphane is actually much more concentrated in broccoli sprouts than in mature broccoli.
Antioxidant support
Because of their content of carotenoids, flavonoids, vitamin C, quercetin and different sulphurous compounds, particularly sulphoraphane, broccoli have an antioxidant activity – meaning they prevent damage to the cells by free-radicals.
Furthermore, they contain specific amino acids - methionine and cysteine - that support the production of glutathione, known as our master intracellular antioxidant.
Cancer prevention and therapy
Partially because of mechanisms related to detoxification and antioxidant effects, broccoli (or better the derivatives of the glucosinolates found in cruciferous vegetables) have both cancer-preventive and anticarginogenic activities. Sulphoraphane in particular has been found to have anti-cancer effects through several different mechanisms. If you’re interested in the topic, you can read more here or here.
Methylation support
Broccoli are also a relatively good source of folate (a B-family vitamin), a nutrient which is essential for the proper functioning of the very important methylation cycle, a key biochemical process in our body affecting a host of functions including, as explained by Dr Ben Lynch in his book Dirty Genes, “stress response, inflammation, brain chemistry, energy production, immune response, detoxification, antioxidant production, cell repair and genetic expression” [1].
And yet more…
As mentioned earlier, a number of other health benefits of broccoli and their bioactive compounds have been studied, including anti-inflammatory and immune system-modulation actions – also related to sulphoraphane [2], reduction of cholesterol levels – related to the high soluble fibre content and sulphoraphane [3] in broccoli, beneficial effects on eye health [3] - thanks to their content of carotenoids -, and neuro-protective actions [3].
Furthermore, broccoli are rich in more nutrients than just those already mentioned, for example magnesium, potassium, calcium, vitamin C and vitamin K! And are of course a good source of fibres.
How I use them:
I like steaming broccoli (I do it in an electric pressure cooker, allowing only the time to reach pressure and then releasing it immediately) and seasoning them with extra-virgin olive oil and a sprinkle of pepper and sea salt. For extra benefits - and enzymes needed to convert some of the beneficial compounds to their bioactive forms and that would be destroyed by cooking -, I recommend leaving some florets uncooked and adding them on top of the steamed broccoli.
I also often gently sauté some garlic in extra-virgin olive oil and then add broccoli and sprinkle with sea salt. Garlic is another sulphur-rich superfood, coming next!
Be careful with:
Because of the potential thyroid hormone disrupting (goitrogenic) activity of some of the compounds present in veggies from the Brassica family, people suffering from hypothyroidism would better not overeat broccoli (and other brassicas) and eat them only cooked.
Broccoli are rich in vitamin K which might interact with blood thinning medication, if consumed in excess amounts.
2. Garlic
As I am sure you are aware, garlic has been recognised and used historically and in many cultures not only for its culinary properties but also for its medicinal purposes. And it was for good reasons, according to more recent scientific understanding.
Garlic is also particularly rich in different types of sulphur compounds, as well as other bioactive components, which have been studied for their beneficial properties.
Here some of the effects that have been reported in scientific literature.
Please note that garlic has been used in different forms in different studies (raw garlic, aged garlic extract, black garlic extract and more) and many of the studies performed have been animal studies.
Antimicrobial
Garlic has wide-spectrum antimicrobial properties, and it has been shown to be effective against different types of bacteria, parasites, yeasts and fungi (among which, the notorious Candida albicans). Less research has been done on its antiviral properties, however antiviral activity against several viruses has been reported [4]. For more details, read the review in [4].
Antioxidant
Garlic is recognised for its antioxidant effects. It was found to lower the production of reactive oxygen species and increase the production of glutathione, our major antioxidant, in endothelial cells [5]. Garlic was also found to increase the concentrations of Nitric Oxide (NO) in the blood after ingestion, and NO is known to protect the endothelium of the blood vessels from oxidation and inflammation [5].
Anti-inflammatory
Garlic has an anti-inflammatory activity [6].
Cardio-protective
Garlic might exert cardio-protective activities, some related to its anti-oxidant and anti-inflammatory properties. Among other effects, it was found to improve serum lipid profiles by decreasing the production of cholesterol by the liver cells, to inhibit the aggregation of platelets (platelet aggregation is a mechanism that has been linked to narrowing of blood vessels and episodes of thrombosis) and to reduce blood pressure in subjects with high blood pressure [5, 6].
Anti-cancer
It has been suggested that garlic might have anti-cancer properties through the inhibition of tumour cell growth and chemo-preventive effects [6].
Detoxification support
Garlic supports detoxification pathways in the liver.
Immune system support
Garlic might support the immune system, due to its content of specific bioactive compounds (such as polysaccharides) with immune-modulatory effects [6].
How I use it:
Most often I gently cook crushed garlic cloves in extra-virgin olive oil (being careful not to reach the smoke point of the oil), before adding veggies, meat or fish.
To get even more benefits, I sometimes chop it in small pieces and add it raw to dishes such as salads.
Be careful with:
I am sure you are aware of breath and body odour following the ingestion of garlic :-).
Garlic is a high-FODMAP ingredient and might cause bloating in some people.
3. Sauerkrauts (and other fermented vegetables)
Fermented foods have been eaten all over the world for time immemorial for their nutritional and health properties as well as because fermentation was an effective preservation method. Fermented foods come from, and offer the benefits of, the combination of prebiotic fibres - providing food for beneficial bacteria - and probiotic bacteria: during the fermentation process, specific kinds of bacteria ferment the carbohydrates and convert them into lactic and organic acids (used by our bodies for energy production) [7].
Fermented foods are thus able to feed and enrich the diversity of our gut microbiota (the community of bacteria living in our gut), both directly and indirectly, contributing to the health of our digestive system and not only.
The huge link between a healthy and diverse microbiota and many aspects in our health, including our mental and immune health…is a topic for another time though!
On top of being a source of probiotic bacteria, fermented foods are also a nutrition powerhouse. The fermentation process, in fact, increases their nutritional properties in terms of vitamin content, enzyme activity, and amino acid content.
Note: when you buy sauerkrauts, make sure to buy unpasteurized ones, preferably containing only cabbage and sea salt.
How I use them:
I usually add sauerkrauts to salads or eat a spoonful on their own, and I try to do that every single day.
It’s relatively easy to produce your own, give it a try if you can!
Be careful with:
Sauerkrauts and fermented foods in general might be rich in histamine, also depending on the preservation method, and might be problematic for certain sensitive individuals.
Depending on the health of your digestive system, you might not be able to tolerate sauerkrauts. I recommend starting with a very low amount and slowly building up the quantity if tolerated.
4. Stewed apples
Stewed apples or applesauce are another of those traditional foods, typical in the diets of our grandmas, that come back again and again in talks of at least two prominent functional medicine experts: Dr Michael Ash and Dr Tom O’Bryan.
There must be a reason for it!
Some of the health benefits of apples are related to their antioxidant capacity, due to their high phenolic content. The apple peel is actually the richest part in phenolic compounds, fibres and minerals… so I recommend eating it. But only if the apples are organic!
Some of the soluble fibres in apples are resistant to digestion and act as prebiotics. They are fermented by our gut bacteria in our gastro-intestinal system and this process generates short chain fatty acids, such as butyrate, which have a beneficial role in the integrity of our gut barrier and in immune regulation.
Other beneficial properties of stewed apples in particular, some related to the release during cooking of the soluble fibre pectin from the skin, as listed by Dr Michael Ash [8], are:
they might protect the intestinal tissue from damage due to inflammation and the activity of inflammatory immune messengers (cytokines);
they might have an effect in immune system regulation;
they might help diminish the sensitivity of mucosal tissues;
they might provide benefits for our brains, by improving the functioning of certain receptors in the brain;
they positively impact our microbiota composition (yes, microbiota again!).
How I use them:
I chop (organic only!) apples without removing their peel and add them in a small pot with some water and a good amount of Ceylon cinnamon (another superfood that helps the glycaemic response) and let them cook on medium heat for a few minutes (8-10). I like adding some ghee and nuts and …eating them as a dessert!
Be careful with:
Apples are high in FODMAPs and might cause bloating in some people, though stewed apples are generally well tolerated.
Stewed apples might be problematic for some in terms of blood sugar regulation, even with the extra help of the cinnamon!
5. (Chicken) bone broth
There must be a reason why chicken broth and broth in general are considered comfort foods and have been recommended during illness by generations of grandmothers.
Definitive scientific proof is still lacking, but do we really need it to enjoy the benefits?
Today I want to focus specifically on bone broth.
Bone broth is a good source of:
minerals such as magnesium, potassium, calcium, phosphorus and more [9]
proteins, among which collagen, the most abundant protein in the human body, important for the health of connective tissue, skin and bone and for intestinal barrier function [10].
glutamine (through the conversion in the body of glutamic acid, an amino acid in collagen), recognised for its role in the health of the intestinal barrier and its cells.
Bone broth is very easy to digest, it is soothing and healing for the digestive tract and generally very well tolerated even by people with gut discomfort or problems.
Functional medicine practitioners commonly recommend it as “THE” gut-healing food because of its collagen and glutamine content.
How I prepare it: I normally prepare it in a pressure cooker and more recently in my electric pressure cooker. I let the bones, connective tissue and meat residues cook with filtered water and a small amount of apple cider vinegar for at least 2 hours – note you can add herbs and vegetables such as onions, celery, carrots etc.
How I use it:
I like drinking it on its own, adding just a sprinkle of sea salt, or adding it to my vegetable soups or vegetable blended soups. Now during spring, I love making a blended soup with chicken bone broth and Dutch white asparagus!
Be careful with:
long-cooked broth is rich in histamine which can be a problem for some sensitive individuals
be mindful of the source and quality of the bones, in particular because of the risk of toxic metals. Always use bones from organic, and preferably pasture-raised animals.
This is my list for today! Do you have favourite common/traditional/easy-to-source/not breaking-the-bank superfoods too? I’d love to know which they are!
And would you like to hear more of mine in a follow-up blog post? Let me know in the comments below or get in touch with me directly!
References
[1] Lynch, Ben. Dirty genes – A breakthrough program to treat the root cause of illness and optimize your health. HarperOne. 2018, p 23.
[3] Nandini DB, Rao RS, Deepak BS, Reddy PB. Sulforaphane in broccoli: The green chemoprevention!! Role in cancer prevention and therapy. J Oral Maxillofac Pathol. 2020;24(2):405.
[4] Bayan L, Koulivand PH, Gorji A. Garlic: a review of potential therapeutic effects. Avicenna J Phytomed. 2014;4(1):1-14.
[6] Shang A, Cao SY, Xu XY, et al. Bioactive Compounds and Biological Functions of Garlic (Allium sativum L.). Foods. 2019;8(7):246.
[7] Lipski, Elizabeth. Digestive wellness – Strengthen the immune system and prevent disease through healthy digestion (5th edition). McGraw Hill. 2020
[9] Ji, Sayer. Regenerate – Unlocking your body’s radical resilience through the new biology. Hay House, inc. 2020
[10] Chen Q, Chen O, Martins IM, Hou H, Zhao X, Blumberg JB, Li B. Collagen peptides ameliorate intestinal epithelial barrier dysfunction in immunostimulatory Caco-2 cell monolayers via enhancing tight junctions. Food Funct. 2017 Mar 22;8(3):1144-1151.
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