The idea of using foods as medicine can be observed throughout history.    In fact, Hippocrates is quoted as saying "Let food be thy medicine, and let thy medicine be food."  In more recent years, it has been thought (and taught) that our genes dictate what diseases we get.  This has led people to believe that if you have a specific genetic makeup,  it is inevitable that you will get certain diseases.  A 2008 study published in the Proceedings of the National Academy of Sciences  (PNAS), revealed that modifying diet and lifestyle habits can change the expression of over 500 genes.   In essence, the study showed that we can actually “turn off” disease promoting genes and “turn on” health promoting genes in a relatively short period of time, simply by changing the way we eat and live.  

With Hippocrates’ revelation being rediscovered through modern medical research, maybe it is wise for us to think about what foods can help us to attain better health.  We evaluate and discuss this topic in great detail at our Abundant Living Wellness Retreats, but today I’d like to take a simple look at several “super foods” that have made it into my ‘Healthy Food Hall of Fame’.  Foods that I consider to be “super foods” must be “nutrient dense” (contain a high amount of beneficial nutrients per calorie) and provide other health promoting compounds that are known to protect our health in various ways. In other words . . . they’re really good for us! 

First, I have to say that virtually ALL whole raw fruits and vegetables have a place on this list as do raw nuts and seeds as well as beans and lentils.  When looking to get the absolute MOST health protection from our diet as possible, it is important to eat a variety of plant-based foods.   Now, let’s take a look at four of these “super foods”. 

 Ginny’s Healthy Food Hall of Fame

Blueberries  are packed with antioxidants and phytonutrients .  These are health-promoting compounds that naturally occur in plants.  They are also high in potassium and vitamin C, and are considered to be anti-inflammatory making them a wonderful food choice (and they are in season right now!).

Dark Green Leafy Vegetables are some of the most nutrient dense foods that we can consume.  They are a good source of a wide range of vitamins and minerals and provide a number of flavonoids, phytonutrients and antioxidants that help to fight disease.  Leafy greens are a good source of calcium, magnesium and vitamin K, so they are great for bone health.  Dark green leafy vegetables are, calorie for calorie, a good source of protein.  Additionally, they also supply nutrients that help to fight inflammation, which is involved in many of the common diseases today.  

Chia Seeds are a complete protein source (all essential amino acids).  They offer 4.4 grams of complete protein in just one ounce. They also are a good source of omega 3 essential fatty acids. They are good for bone health as they provide 18% of RDA of calcium per ounce, 27% RDA of phosphorous per ounce, and 30% of RDA of manganese per ounce.  They are rich in other minerals such as zinc as well as various vitamins. They are an excellent source of antioxidants, and are a good source of dietary fiber.

Flax Seeds are packed with fiber (contain soluble fiber which helps lower cholesterol and insoluble which aids in colon health), omega-3 fatty acids, B vitamins, antioxidants, and cancer-fighting lignans. They are also a good source of other vitamins including vitamin e as well as minerals such as manganese, potassium, calcium, iron, magnesium, zinc and selenium.