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Top 10 superfoods


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#1 health_nutty

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Posted 01 August 2007 - 01:53 AM


What is your top 10 and why? I'll try to fill in my why when I have more time

Note: I left off green foods (spirilina, etc.) because I feel they are more of a supplement than a food. Feel
free to include them or not as you see fit.

1) Wild Salmon: Omega 3's and astaxanthin
2) Pomegranate: Juice reduces artery plaque
3) Blueberries: pterostilbene (a resveratrol analogue)
4) Broccoli: Sulforaphane, Indole-3 Carbinol, DIM
5) Kale: Sulphorane, Vitamin K, Chlorophyll
6) Unsweetened Cocoa: EC
7) Green tea: EGCG
8) Garlic
9) Olive oil
10) Ginger

Edit: I changed my vote from oatmeal to olive oil. Good point.

Edited by health_nutty, 01 August 2007 - 08:30 PM.


#2 hst1

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Posted 01 August 2007 - 02:06 AM

Here is my top 10 in no order:

Olive oil
Blueberry
Pomegranate
Cinnamon
Ginger
Goji Berry
Cherries
Green/White Tea
Citrus Peel
Turmeric

Cocoa would make my top 10 but it doesn't agree with me + I'm worried about the lead levels.

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#3 Shepard

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Posted 01 August 2007 - 02:27 AM

No love for spinach nor eggs?

#4 lucid

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Posted 01 August 2007 - 02:36 AM

1. Pomegranate
2. Spinach
3. Blueberries
4. Broccoli
5. Curry / Turmeric
6. Walnuts & Almonds
7. Oatmeal
8. Cocoa
9. Cranberries
10. Apples

#5 mike250

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Posted 01 August 2007 - 03:03 AM

1. Blueberries
2. Eggs
3. Oats
4. Pomegranate
5. Apples
6. Broccoli
7.sweet potatoes
8. Ginger
9. Cinnamon
10. spinach

#6 efosse

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Posted 01 August 2007 - 03:19 AM

Based on categories, first place winners in my book:

1. Almonds -- best nut/legume
2. Fish oil -- best oil
3. Green/white tea -- best drink
4. Lindt 99% cocoa bar -- best dessert
5. Organic Musli from Germany (Oatmeal, flax, dired raspberries, etc) -- best carbohydrate source
6. Organic Blueberries -- best fruit
7. Kale -- best vegetable
8. Undenatured Whey protein -- best protein source
9. Aged garlic -- best spice
10. Apple Cider Vinegar -- best dressing/sauce

In second place: walnut (best nut/legume), olive oil (best oil), red wine esp. Pinot noir (best drink), organic low-fat unsweetened yogurt with raspberries and/or blueberries (best dessert), quinoa (best carbohydrate source), pomegranate (best fruit), broccoli (best vegetable), baked wild salmon (best protein source), tumeric (best spice), marinara sauce with extra garlic (best dressing/sauce).

In third place: peanut (best nut/legume), cod liver oil (best oil), pomegranate juice (best drink), whole wheat pasta (best carbohydrate source), raspberries (best fruit), spinach (best vegetable), baked lean organic chicken (best protein source), ginger (best spice), red grapes, bananas, and apples with lemon juice and cinnamon (best dessert), fresh cranberry sauce (best dressing/sauce)

Edited by efosse, 01 August 2007 - 04:16 AM.


#7 ajnast4r

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Posted 01 August 2007 - 03:22 AM

1. pomegranate
2. blueberries
3. green tea
4. turmeric
5. broccoli
6. oats
7. eggs
8. olives/oil
9. cherries
10. kefir

#8 shifter

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Posted 01 August 2007 - 04:37 AM

Here is mine, sort of in an order and I have some that I have grouped together because I think they complement and complete each other.

1 Chlorella & Spirilina
2 Wheat & Barley grass juice
3 Cocoa
4 Maca
5 MSM
6 Acai, Goji, Coffee Berry, Blueberry, Mangosteen, Noni, Raspberry
7 Fish oil
8 Almonds, walnuts, macadamia, hazelnuts & pecans (then take another fish oil cap to better balance omega3/6).
9 Quinoa, Spelt and Oats
10 Typical fruits and vegies
11 Chicken!!! :)

#9 health_nutty

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Posted 01 August 2007 - 05:55 AM

No love for spinach nor eggs?


I think kale edges out spinach, but they are both definitely superfoods.

I'm not sure about eggs. I hear a lot of really good and bad things about eggs. I need to do more research.

#10 ajnast4r

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Posted 01 August 2007 - 03:00 PM

Here is mine, sort of in an order and I have some that I have grouped together because I think they complement and complete each other.

....


your 1,2,4,5, most of 6, and 7 are all supplements not foods.


No love for spinach nor eggs?



I'm not sure about eggs. I hear a lot of really good and bad things about eggs. I need to do more research.


eggs are the best source of food protein in existence.
they are high in most of the B vitamins, vitamin A, D, selenium, and EPA/DHA.

its more or less the perfect food.

#11 DukeNukem

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Posted 01 August 2007 - 05:29 PM

>>> they are high in most of the B vitamins, vitamin A, D, selenium, and EPA/DHA.

While I agree eggs are a super duper source of protein, the problem with MOST eggs we consume is that they do not come from grass-fed chickens, where they get omega-3's from. Instead, the vast majority of chickens (even organic ones) are fed corn, and this radically alters (for the worse) their fatty-acid profile, greatly increasing the omega-6 to omega-3 ratio.

In fact, the same holds true for the chicken meat itself, and practically all red meat we eat, too. We are now creatures of corn, because all the meat we eat is fed corn. Plus, corn represents about 25% of all processed foods we consume. A chicken nugget, for example, is 54% corn stuff. A soda is 100% corn stuff (in terms of calories).

Americans consume more corn than any people on the planet, by a longshot--and so do the animals we eat.

#12 suspire

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Posted 01 August 2007 - 05:47 PM

>>> they are high in most of the B vitamins, vitamin A, D, selenium, and EPA/DHA.

While I agree eggs are a super duper source of protein, the problem with MOST eggs we consume is that they do not come from grass-fed chickens, where they get omega-3's from.  Instead, the vast majority of chickens (even organic ones) are fed corn, and this radically alters (for the worse) their fatty-acid profile, greatly increasing the omega-6 to omega-3 ratio.

In fact, the same holds true for the chicken meat itself, and practically all red meat we eat, too.  We are now creatures of corn, because all the meat we eat is fed corn.  Plus, corn represents about 25% of all processed foods we consume.  A chicken nugget, for example, is 54% corn stuff.  A soda is 100% corn stuff (in terms of calories).

Americans consume more corn than any people on the planet, by a longshot--and so do the animals we eat.


I think Eggland's Best solves this problem--of the Omega 3 to Omega 6--and it is available in most major grocery stores. I could be wrong though--if so, I'd be curious as to what brands people do recommend. I've been using Eggland's Best for awhile, after viewing their Omega 3 to Omega 6 profile and it seems better than most.

#13 ajnast4r

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Posted 01 August 2007 - 07:05 PM

i must admit that i do not think my eggs are from SOLELY grass-fed chickens... i do make sure they are a) free-range/cruelty free b) organic(w/ or w/o cert) & c) vegetarian fed. the stores here usually sell a dozen eggs (that cover my ABC rule) for 2$/dozen.. and that fits right into my tight college-age budget.

#14 health_nutty

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Posted 01 August 2007 - 08:28 PM

The biggest question mark I have about eggs is their cholesterol content. I know that the amount and type of fat is much more important than dietary cholesterol. However, conventional medical advice is to not consume too much dietary cholesterol either. Is there good evidence that dietary cholesterol is insignificant?

#15 DukeNukem

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Posted 01 August 2007 - 08:31 PM

>>> i do make sure they are a) free-range/cruelty free b) organic(w/ or w/o cert) & c) vegetarian fed. <<<

Here's the problem... Most free-range chickens (or turkeys) live in pens just like conventional birds. They have access to a grass field through a small doggie-like door for a surprisingly short period of their life, often just the final several weeks. And, these birds almost never use it because by the time they are allowed too, it's a foreign thing to them. Free-range has become a marketing bullet-point more than a reality, in most cases (certain farms are truly free range, but not many in the USA--and not the ones that sell to Whole Foods).

Additionally, "organic" can also misleading, in terms of health. Most organic animals still eat non-natural foods, like corn and soy (organic, true, but still not what evolution adapted them for) -- stuff that makes this meat far less healthy that had it been feed it natural (more expensive) diet.

#16 suspire

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Posted 01 August 2007 - 08:56 PM

The biggest question mark I have about eggs is their cholesterol content.  I know that the amount and type of fat is much more important than dietary cholesterol.  However, conventional medical advice is to not consume too much dietary cholesterol either.  Is there good evidence that dietary cholesterol is insignificant?


Yeah, I'm curious about the issue of cholesterol content as well. I keep reading conflicting reports on eggs, their cholesterol content and their actual impact on us.

#17 health_nutty

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Posted 02 August 2007 - 05:27 PM

The way I see it is there are a lot of other good protein sources that aren't high in cholesterol. So why pick eggs?

#18 ajnast4r

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Posted 02 August 2007 - 08:50 PM

The way I see it is there are a lot of other good protein sources that aren't high in cholesterol.  So why pick eggs?


because no protein is as perfectly AND slowly digested... which is what makes it so good.

and nearly no serum cholesterol comes from the diet anyway, its not anything to worry about. quite a few studies have shown that eggs do not increase serum cholesterol.

#19 krillin

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Posted 02 August 2007 - 08:57 PM

The biggest question mark I have about eggs is their cholesterol content.  I know that the amount and type of fat is much more important than dietary cholesterol.  However, conventional medical advice is to not consume too much dietary cholesterol either.  Is there good evidence that dietary cholesterol is insignificant?


It depends on how much you're eating. Serum cholesterol is a square root function of dietary cholesterol. So if you already eat low cholesterol, eating less will have a big effect. If you eat high cholesterol, the same reduction will have less of an effect.

Am J Clin Nutr. 1984 Aug;40(2):351-9
Serum cholesterol response to dietary cholesterol.
Keys A.

Serum cholesterol change, delta Chol mg/dl, from change only in dietary cholesterol, mg/1,000 kcal, x, was analyzed with data from 39 controlled experiments on 64 adults with the model delta Chol = b(x2k-x1k). Values of b were found by iteration for exponents k = 0.3 to k = i.0 yielding eight regression equations to check predicted against observed. The smallest root mean square deviation regression was 7 mg/dl given by delta Chol = 1.5(x2(1/2)-x1(1/2] which predicted an average serum cholesterol change of 18.7 versus 19.9 observed. The relationship pertains to calorie balance on a wide range of nutritionally acceptable diets. A prediction equation proposed from experiments in Massachusetts that took k = 1.0 overpredicted the effect of dietary cholesterol in these experiments by 300%.

PMID: 6465065

#20 Shepard

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Posted 02 August 2007 - 08:58 PM

The way I see it is there are a lot of other good protein sources that aren't high in cholesterol.  So why pick eggs?


Is there any evidence of eggs increasing risk of CVD? Look at the nutrients in egg yolks that will help lower CVD risk for one, and then look at exactly what happens even when you do see a cholesterol increase from eggs (increased size). One example:

Dietary cholesterol does not increase biomarkers for chronic disease in a pediatric population from northern Mexico
Martha Nydia Ballesteros, Rosa Maria Cabrera, Maria del Socorro Saucedo and Maria Luz Fernandez

Background: An increased incidence of coronary artery disease (CAD) is prevalent in northern Mexico. Effects of specific dietary components on risk factors for CAD have not been evaluated in children.

Objective: The purpose was to evaluate the effects of dietary cholesterol provided by whole eggs on the lipoprotein profile, LDL size, and phenotype in children from this region.

Design: Children (29 girls and 25 boys aged 8–12 y) were randomly assigned to either 2 eggs/d (EGG period; 518 additional mg cholesterol) or the equivalent amount of egg whites (SUB period; 0 additional mg cholesterol) for 30 d. After a 3-wk washout period, the children were assigned to the alternate treatment.

Results: Subjects were classified as hyporesponders (no increase or ≤0.05 mmol/L increase in plasma cholesterol for 100 mg additional cholesterol) or hyperresponders (≥0.06 mmol/L increase). During the EGG period, the hyperresponders (n = 18) had an elevation in both LDL cholesterol (from 1.54 ± 0.38 to 1.93 ± 0.36 mmol/L) and HDL cholesterol (from 1.23 ± 0.26 to 1.35 ± 0.29 mmol/L) with no changes in LDL:HDL. In contrast, hyporesponders (n = 36) had no significant alterations in plasma LDL or HDL cholesterol. All subjects had an increase in LDL peak diameter during the EGG period (P < 0.01) and a decrease (P < 0.01) in the smaller LDL subfractions. In addition, 5 of the children having LDL phenotype B (15%) shifted from this high-risk pattern to pattern A after the EGG treatment.

Conclusions: Intake of 2 eggs/d results in the maintenance of LDL:HDL and in the generation of a less atherogenic LDL in this population of Mexican children.



#21 health_nutty

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Posted 03 August 2007 - 12:11 AM

Interesting. It is also interesting that the Mayo Clinic doesn't change their advice based in this research.

#22 rossmoesis

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Posted 03 August 2007 - 05:40 PM

I'm surprised nobody mentioned the almighty avocado.

#23 Brainbox

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Posted 03 August 2007 - 06:25 PM

Should eggs be consumed raw for the protein to be digestible and bio-available?

#24 Shepard

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Posted 03 August 2007 - 06:39 PM

Should eggs be consumed raw for the protein to be digestible and bio-available?


No, the protein needs to be cooked for maximum absorption and to take care of the avidin. Regarding the yolks....I don't really pick a side of this. For safety reasons, I'd say cook it.

#25 Brainbox

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Posted 05 August 2007 - 01:23 PM

Some more interesting egg info:

Egg consumption, serum cholesterol, and cause-specific and all-cause mortality: the National Integrated Project for Prospective Observation of Non-communicable Disease and Its Trends in the Aged, 1980 (NIPPON DATA80).Nakamura Y, Okamura T, Tamaki S, Kadowaki T, Hayakawa T, Kita Y, Okayama A, Ueshima H; NIPPON DATA80 Research Group.
Division of Cardiology, Department of Medicine, Shiga University of Medical Science, Shiga, Japan. nakamury@kyoto-wu.ac.jp

BACKGROUND: Because egg yolk has a high cholesterol concentration, limited egg consumption is often suggested to help prevent ischemic heart disease (IHD). OBJECTIVE: We epidemiologically examined the validity of this recommendation. DESIGN: We analyzed the relations of egg consumption to serum cholesterol and cause-specific and all-cause mortality by using the NIPPON DATA80 (National Integrated Project for Prospective Observation of Non-communicable Disease And its Trends in the Aged, 1980) database. At the baseline examination in 1980, a nutritional survey was performed by using the food-frequency method in Japanese subjects aged > or =30 y. We followed 5186 women and 4077 men for 14 y. RESULTS: The subjects were categorized into 5 egg consumption groups on the basis of their responses to a questionnaire (> or =2/d, 1/d, 1/2 d, 1-2/wk, and seldom). There were 69, 1396, 1667, 1742, and 315 women in each of the 5 groups, respectively. Age-adjusted total cholesterol (5.21, 5.04, 4.95, 4.91, and 4.92 mmol/L in the 5 egg consumption categories, respectively) was related to egg consumption (P < 0.0001, analysis of covariance). In women, unadjusted IHD mortality and all-cause mortality differed significantly between the groups [IHD mortality: 1.1, 0.5, 0.4, 0.5, and 2.0 per 1000 person-years, respectively (P = 0.008, chi-square test); all-cause mortality: 14.8, 8.0, 7.5, 7.5, and 14.5 per 1000 person-years, respectively (P < 0.0001, chi-square test)]. In men, egg consumption was not related to age-adjusted total cholesterol. Cox analysis found that, in women, all-cause mortality in the 1-2-eggs/wk group was significantly lower than that in the 1-egg/d group, whereas no such relations were noted in men. CONCLUSION: Limiting egg consumption may have some health benefits, at least in women in geographic areas where egg consumption makes a relatively large contribution to total dietary cholesterol intake.

PMID: 15213028 [PubMed - indexed for MEDLINE]


However....

Dioxins and dioxin-like (DL) polychlorinated biphenyls (PCB) are persistent organic pollutants that enter the body mainly by food intake. A small margin exists between current exposure levels in the human population and the levels causing biological effects. Therefore, stringent control of concentrations of these contaminants in food and feed is needed. Eggs from free-range chicken are increasingly becoming an important part of the diet. These eggs have a higher risk of being contaminated with increased levels of dioxins and DL-PCB than barn or cage eggs. Ingestion of soil particles from environmentally contaminated areas may contribute to elevated dioxin levels in free-range chicken eggs. Available data show that current soil levels of dioxins and DL-PCB in residential and agricultural areas in Europe often appear to be too high to produce free-range eggs with dioxin levels below the current limit values in the EU. On the other hand, polychlorinated dibenzo-p-dioxins/polychlorinated dibenzofurans concentrations in eggs from free-range chicken are not necessarily above the limit values. Contamination levels in soil should be kept low and should be controlled in areas with free foraging chicken although all modifying factors that influence uptake of dioxins and PCB from the environment and transfer into eggs are yet not well understood.


Source (Temporarily lower your cooky shield to be able to read this)

Attached Files



#26 Brainbox

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Posted 05 August 2007 - 01:25 PM

The attached images are scans of articles I found on a Dutch site. The accompanying clarification expresses that these bad dioxin figures should have been acted upon, but that the open and/or biologic form of farming has a preference in political and customer circles, so that the farming industry was allowed some time to react to solve their own problematic issues. The figures in this article do not correspond to official released EU figures. So, it might be scam or a local problem. However, I do trust the source of this information.

No free nor biological chicken eggs for me for the time being. [ang]

Is there any evidence of similar issues elsewhere?
Am I overreacting? I'm not an expert on toxicity issues. The data is from 2004, so maybe it is improved by now.

Attached Files


Edited by brainbox, 05 August 2007 - 05:40 PM.


#27 narcissistic

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Posted 15 August 2007 - 12:15 AM

Should eggs be consumed raw for the protein to be digestible and bio-available?


Some of the nutrients in raw eggs are bond to the protein so actually its nutritional value gets better when the egg is cooked.

Any way I don’t believe that eggs, or any other food, are bad because of its cholesterol contend. only abbot 2% of the cholesterol we eat can be absorbed one egg yolk for instance contains 220mg of cholesterol; and the insignificant 2% that actually passes out in to the blood stream is eliminates quickly in healthy individuals. Its not even possible to effect the cholesterol for wary long even if one would eat 10 eggs.

Saturated fat on the other hand is metabolised in to cholesterol in the liver, and can have a significant long term effect on the LDL cholesterol.

Eggs also contains lecitin witch cleans the artery of the LDL cholesterol.

So I don’t think a high eggs consumption would case hardening of atheris.

Edited by narcissistic, 15 August 2007 - 12:28 AM.


#28 akin

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Posted 15 August 2007 - 02:46 AM

Is there a "best" or "better" way to prepare eggs for higher nutritional health content?

#29 truboy

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Posted 19 August 2018 - 11:42 PM

Bump!






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