Your body is a remarkable machine. Put the right fuels into it—whole, local, fresh, unprocessed, chemical-free foods found right in your grocery store—and it will run like it should. Give it optimal nutrition, and it can protect itself and help prevent illness. Akea has researched the global food market and nature’s gardens to discover which foods provide the healthiest benefits—the foods that are shared across tables in the world’s key Longevity Hot Spots. We’ve shared them with you here.
What do we mean by "super"?
The term superfoods gets bandied about a lot these days. It seems each time you turn around there’s a fanfare about another food that’s packed with nutrients and—if you pay a ton of money for it after it has been flown halfway across the world—has the power to transform you instantly to a state of radiant health. Acai berries! Goji berries! Cacao nibs! Spirulina! In the midst of the hype, it’s important to remember some key points…
Individual nutrients work in the context of the food they are in.
Foods work in the context of the diet they are part of.
Diet works in the context of overall lifestyle.
The Akea superfoods described here will benefit you most if you view them as part of an overall plan, like the Akea BluePrint for Life. This is, of course, the way they are used in the Longevity Hot Spots. The idea of everyday superfoods simply means that superfoods can be quite ordinary and easily available—apples, garlic, and tomato paste, for example, are found in the most modest of kitchens.
You can start getting healthier today by learning about superfoods and their nutrients. The goal isn’t to consume them in pharmacologically huge doses. Rather, it’s to learn to enjoy superfoods as part of a daily routine, just as longevity populations do.
Keep these notes in mind:
Be practical! Some superfoods will be more within reach than others. If you live near an organic apple orchard, for example, as opposed to a lush valley in remote China, you can choose to eat apples more often than goji berries.
Put color on your table! The more vibrant the color of a plant food, the greater the benefits, since the phytochemicals (plant chemicals) are represented by the plant pigment. A table rich with reds, yellows, oranges, blues, purples and dark greens will bring you a wide range of nutrients working in concert to rejuvenate your cells and send vitality coursing through your veins.
Go organic where you can. While organic plants don’t necessarily have higher mineral levels, they do have more phytochemicals. That’s because they use phytochemicals to grow strong and protect themselves against bugs. When you eat them, you get the benefits, too.
Now you’re ready to learn more about superfoods. This is the definitive Akea list of top superfoods:
Akea Superfoods
(Click on the superfood name for additional information.)
* Found in Akea Essentials
Acai berries
Ginger*
Apples
Goji berries*
Apricots*
Green tea*
Avocados
Mushrooms*
Blueberries
Red Wine and Resveratrol*
Beans
Soy
Brassica vegetables*
Spinach*
Buckwheat*
Sprouted Foods*
Chocolate (cacao)*
Sweet Potatoes*
Chlorella and Spirulina*
Tomato Paste and Tomatoes
Cinnamon*
Turmeric*
Flax
Yogurt*
Garlic
* Download a printable list of Akea Superfoods
Acai Berries
The acai (ah-sah-ee) fruit is a small purple berry grown in Brazil, where it is a dietary mainstay of local Caboclo populations and sold in towns in numerous acai shops. It’s recently become something of a poster superfood in the West, thanks to two popular news stories:
one about its alleged ability to aid weight loss by speeding up fat-burning and suppressing appetite
another about a University of Florida study that found acai extract can kill cancer cells in vitro.
At Akea, we believe the acai deserves its celebrated status. It has an extremely high rating on the ORAC (oxygen radical absorbance capacity) score, a measure of antioxidant power. While prunes have traditionally topped the fruit list at 5,770 units per 100g, the acai has now shot past at about 18,500 units per 100g and up to 50,000 units when freeze-dried. Scientists recommend we consume between 3,500 and 6,000 ORAC units daily to neutralize aging free radicals. So, eating a handful of acai berries daily may have a powerful anti-aging effect.
The acai also contains anthocyanins, fiber, plant sterols, and both omega 6 and omega 3 essential fatty acids. Acai also contains five hundred times more vitamin C than oranges, making it a valuable anti-aging food.
How to eat: Acai berries are sold freeze-dried or in supplements. Add a handful to your breakfast cereal, smoothies, crepes, or yogurt.
Remember: There is a delicate balance of free radicals and antioxidant levels in our bodies which needs to be maintained, since free radicals do not exist without reason and they do have their uses. Superdosing acai supplements (and other antioxidant supplements) is not advisable. Acai berries are best used in their whole fruit form in moderation as part of a balanced diet.
Apples
It might not be exotic or flashy, but don’t forget the humble apple! White apple blossom fills the beautiful Hunza valley in spring. Locals pick the apples when they are perfectly ripe and eat them fresh, when they are highest in nutrients.
Apples contain antioxidant vitamins and are also one of the best sources of pectin, a soluble fiber that helps keep blood cholesterol levels low, blood glucose levels steady, and toxic heavy metals where they should be—out of your digestive tract.
Apples also provide insoluble fiber, which helps sweep the intestines clean.
How to eat: Slice and add to cereal, fruit salad, smoothies, or desserts. Gently stew and puree them, or simply eat them as they are. Chewing the seeds will also provide you with vitamin B17, which might have the ability to kill cancer cells. Buy organic, locally-grown apples in season if you can and eat while fresh.
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Apricots
[Found in Akea Essentials] Apricots became known as an important anti-aging food in the 1970s when Westerners discovered apricot trees dotted all over the Hunza valley, home to the legendary long-lived Hunzakuts of Pakistan. The bright orange fruit is spread out over the roofs of the houses to dry after harvesting and eaten in large quantities all year long. When Hunzakuts want a snack, instead of opening a bag of potato chips they pick a few apricots. When bored, they hold apricot-eating competitions.
Apricots are a rich source of minerals, fiber, and antioxidant beta carotene, especially when dried. Hunzakuts also crack open and eat the almond-like apricot kernels, which contain protein and omega 6 essential fatty acid. The kernels are also crushed to make a marzipan-flavored oil which is spread on chapattis and used as a beauty product. The kernels are also the best known source of anti-cancer vitamin B17.
How to use: Eat dried or fresh on their own, together with a handful of kernels or almonds as an energy-boosting snack. Or eat as jam, or added to breakfast cereals, oat bars, or desserts.
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Avocados
Avocados were once known by the Aztecs as “the fertility fruit.” The name comes from the Aztec word ahuacatl, meaning testicle, a reference to the shape of the fruit. Today we know just how life-giving avocados can be. They’re full of…
immune-enhancing plant sterols
protein
fiber
the powerful antioxidant glutathione
the antioxidant lutein
fat-soluble vitamin E, which protects cell membranes and blood vessels
fructo-oligo-saccharides, the fibers that encourage friendly bacteria to flourish in our intestines.
In addition, avocados contain monounsaturated fat, a healthy fat that can lower LDL cholesterol levels. This fat also aids absorption of fat-soluble vitamins: One study found that eating them with tomatoes and/or carrots raises absorption of prostate-protecting lycopene by up to 4.5 times and anti-cancer beta-carotene by 13.6 times (4). Avocados also contain their own carotenoids and have been found to inhibit the growth of prostate cancer cells in vitro (5). They are high in potassium, making them useful for lowering water retention.
How to eat: Cut avocados in half and eat with salad dressing and/or shrimp with grape seed mayonnaise (available at health food stores, or make your own with grapeseed oil–there are many good recipes on the internet) as a starter. Eat with salad leaves and pumpkin seeds, in a chicken sandwich, or as guacamole.
Especially good lycopene- and beta-carotene-boosting combinations are avocado with salsa; avocado with tomato, mozzarella and basil; and avocado with carrot, cottage cheese, and basil in a sandwich.
Avocado oil, a rich source of vitamin E and monounsaturated fats, can be used to make salad dressings and can be used for cooking at high heat as it has a high smoke point.
Believe it or not, avocado makes a delicious addition to a fruit smoothie.
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Blueberries
[Found in Akea Essentials] Blueberries, as indicated by their rich color, are particularly high in the prized antioxidants anthocyanin and proanthocyanidin. They also rank high (fourth) on the ORAC antioxidant score for fruits, with 2,234 units per 100g.
Proanthocyanidins have the unusual ability to pass through the blood-brain barrier to enter the brain, where they can protect nerve tissue, help form new pathways, and help regenerate brain cells. Studies on rats have shown that blueberry consumption can actually reverse cognitive decline (6).
Proanthocyanidins do more good things:
improve circulation
reduce inflammation
protect blood vessels
neutralize free radicals
They’ve also been shown to be twenty times more effective than vitamin C and fifty times more effective than vitamin E in preventing the oxidant damage, which is linked to accelerated aging. They greatly enhance the action of vitamin C, which is why sailors in the sixteenth century were saved from scurvy by eating lemons along with proanthocyanidin-rich pine bark.
Other red, blue, and purple berries—strawberries, cranberries, raspberries, and blackberries—are also high in anthocyanins and proanthocyanidins and are an excellent anti-aging food. Most, including blueberries, also contain ellagic acid, a compound which causes cancer cells to self-destruct in a process called apoptosis.
How to eat: When in season, have a bowlful of blueberries and other berries daily with cereal or yogurt or in smoothies. You can also make home-made ice cream or frozen yogurt with berries.
If you can find them, wild blueberries have up to 100 times the amount of antioxidants than cultivated ones and are also relatively high in omega 3 essential fats. Check the frozen fruits section in your supermarket.
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Beans
Beans are a quick, easy way to make a meal more filling and raise protein levels without having to eat too much meat. Black beans, green beans, aduki beans, soy beans, fagioli beans, cannellini beans, lima beans, mung beans…they can all be found at your local grocery waiting for you to add them to soups, casseroles, and salads, just as the people in the Longevity Hot Spots do.
The Campodimelani are especially fond of their cicerchie beans, which are small but packed with antioxidants. They use them in soups, stews, and salads.
Beans are also plentiful in soluble and insoluble fiber, antioxidant flavonoids, phytosterols, minerals, and energy-boosting, heart-friendly B vitamins. Many beans also contain phytoestrogens, such as genistein, which are thought to protect against hormone-related cancers.
A study from Tulane University School of Public Health in New Orleans found that people who included beans in their diets at least four times a week lowered their heart disease risk by 22 percent compared to people whose diets included a serving or less each week.
How to eat: Add beans to onion, garlic, and tomatoes cooked in olive oil or grape seed oil and add a spoonful of turmeric for a superfood quintuple-whammy. Then mash them up, sprinkle coriander and a little lemon juice over them, and serve in a buckwheat pancake.
You can also add them to casseroles and soups for a hearty but non?fattening meal. Or add beans to a salad for a quick but satisfying lunch.
Sprouting beans prevents them from causing gas.
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Brassica Vegetables
[Found in Akea Essentials] Brassica, or cruciferous, vegetables—like broccoli, cauliflower, cabbage, brussels sprouts, pak choi or bok choi, kale, and watercress—are what everyone should be eating if they want to lower the risk of cancer.
Epidemiological studies reveal a link between brassica-eating populations and lower cancer rates. Plus, brassicas have been shown in studies to prevent tumors in animals given a potent carcinogen or even exposed to radiation. They are eaten in plentiful quantities by the long-lived Okinawans, Sardinians, Campodimelani, and Hunzakuts.
Their cancer-preventive effect is likely due to a range of compounds working together, almost as if they were designed to do so just for our benefit.
Sulfurophane and indole-3-carbinol help the liver eliminate carcinogens during detoxification
Vitamin C, calcium, magnesium, folic acid, selenium, carotenoids, and fiber have a synergistic antioxidant, anti-inflammatory, immune-boosting, toxin-neutralizing effect (7-10)
Brassicas also increase levels of an enzyme which converts estradiol into a safer form, thus possibly protecting against hormonal cancers such as breast cancer
How to eat: Steam or lightly stir-fry brassicas, as cooking degrades the beneficial chemicals. They also taste better when they are crunchier. Cut small and add raw to salads or use as dips. One study showed that just one or two servings of raw broccoli per month significantly reduced bladder cancer risk.
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Buckwheat
[Found in Akea Essentials] Buckwheat is highly digestible, nutrient-rich, gluten-free—and, in spite of its name, it’s no relation to wheat. Buckwheat flour, used for baking and making noodles, comes from the seed of the plant.
Buckwheat bread is given to the Hunzakuts when they are ill, while the Japanese can be found downing buckwheat noodles when hungover. Buckwheat’s many beneficial properties include…
rutin, which supports capillary health
anti-cancer vitamin B-17
protein, fiber, and minerals such as iron, zinc, and selenium
a protein that is thought to bind to cholesterol, thus lowering LDL cholesterol levels
a compound, called D-chiro-inositol, which is involved in insulin use and is being studied for use in treating Type II diabetes
Buckwheat also contains choline, a B vitamin that supports liver health—hence the hangover cure.
How to eat: Make pancakes easily and quickly by combining buckwheat and water with a little salt, then frying in olive or grape seed oil. Make the mixture fairly runny. Spread in a thin layer and cook until golden. Serve with smoked salmon, dill, chopped spring onion, and crème fraiche, or another filling such as beans.
You can also make versatile breakfast pancakes with buckwheat by adding egg, vanilla, oat milk, and/or bananas and raisins.
Buckwheat noodles are also available from Asian stores and health food outlets and are good with mushrooms, soy sauce, garlic, and sesame oil.
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Chocolate (cacao)
[Found in Akea Essentials] Cacao nibs, from which modern chocolate is derived, have a long history of medicinal use. Perhaps surprisingly, they rate near the top of the ORAC score for antioxidant levels (28,000 units per 100g).
That’s higher than any fruit or vegetable!
Dark chocolate has been found to lower heart disease risk by 20 percent, probably because it can:
reduce total cholesterol
reduce blood clots and inflammation in arteries
keep arteries elastic
There are still more unexpected benefits to cacao and chocolate. They are…
vasodilators, meaning they can lower blood pressure.
high in magnesium, required by women during menstruation. That might be why women sometimes crave chocolate before their menstrual period.
sources of theobromine, which increases feelings of well-being, and phenylethylamine, a chemical released when we are in love.
One study, called the “sweet babies” study, found that mothers who ate chocolate while pregnant had happier children (11).
How to eat: Choose chocolate that is at least 70 percent cocoa. Eat it in small amounts since chocolate also contains sugar. Cacao is available as a supplement.
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Chlorella and Spirulina
[Found in Akea Essentials] These ancient species of algae have developed a reputation for having almost miraculous healing powers—and not without reason. Much studied by scientists, they are extremely nutrient-dense and have been found to possess antiviral, anti-tumor, anti-bacterial, and anti-HIV properties.
They induce apoptosis (cell “suicide”) in diseased liver cells and decrease blood pressure in hypertensive rats (12, 13). These important superfoods are even being hailed as the answer to some of the planet’s 21st century problems of nutrient deficiency.
Spirulina is a blue-green algae containing around 100 nutrients and a very high protein content of 60 to 70 percent. This superfood…
contains all eight essential amino acids we need, making it a complete protein.
is rich in the antioxidants lutein, alpha-carotene, and beta-carotene.
contains remarkably high levels of gamma-linolenic acid (GLA).
Spirulina has also been found in studies to reduce viral replication including HIV-1, mumps, and measles.
Chlorella is a green algae with 58% protein content and the complete set of essential amino acids. This superfood is…
one of the few vegan sources of bioavailable vitamin B12.
a rich source of chlorophyll, which can chelate toxins from the body and cleanse the bowel, liver, and bloodstream
the source of chlorella growth factor, which has the potential to repair human genetic material and therefore have significant anti-aging powers.
Both algae contain a wide range of the minerals and trace elements our bodies need, as well as vitamins, essential fatty acids, antioxidants, and phytochemicals. They are also high in calcium and magnesium, which work together to improve our bone density. They are also thought to have prebiotic compounds to support growth of the friendly intestinal flora you need to be healthy.
All of these benefits add up to a super-superfood with the potential to detoxify the body, improve immunity, rebuild nerve tissue, improve mental function, aid in bone health, and help prevent and even reverse disease.
How to use: Spirulina and chlorella are available as a powder, capsule, or tablet, both together and separately. Purchase from a reputable company and take as directed.
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Cinnamon
[Found in Akea Essentials] As with all spices, cinnamon has anti-bacterial and anti-inflammatory qualities and is high in antioxidants. In fact, it measures almost off the scale on the ORAC score at 6,000 units per third of a teaspoon.
Cinnamon is a traditional remedy for flatulence, diarrhea, and other digestive problems. It’s said that King Solomon took cinnamon as a remedy for his indigestion. Because of its chromium content, this spice may also have the potential to treat type 2 diabetes—although studies have yet to support this.
How to use: Cinnamon comes as a stick or a powder. Dust it on your toast, pancakes, or soup. Drink as an herbal tea, make a tea with dried powdered bark, or mix into ground coffee for cinnamon-flavored coffee. Cinnamon is also available as a supplement.
Caution: Because cinnamon has extremely high antioxidant levels, half a teaspoon is probably more than enough. Consuming high levels of antioxidants is not advisable—in fact, eating more than four tablespoons has been found to cause serious side effects.
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Flax
Flax seeds, an old favorite of Hippocrates, have earned their status as a superfood due to their high content of plant lignans, sterols, isoflavones, omega 3 fatty acids, protein, and fiber. The Hunzakuts mix flax into a paste and spread it on their chapattis. It’s one of their main sources of the essential fats that are so indispensable to good health.
Flax is the best source of plant lignans, which have the power to redirect estrogen metabolism and thus might help prevent hormone-related cancers of the breast, endometrium, and ovaries (14), (15). (The next best source? Sesame seeds.)
Flax is also rich in phytosterols, cholesterol-like plant fats that have been shown to lower LDL cholesterol levels in men and women (16), (17). Exciting new research suggests that phytosterols are immune-modulating and so may be a valid treatment for autoimmune diseases such as multiple sclerosis and other diseases of the immune system including HIV. Several studies also suggest that sterols may reduce the risk of cancer of the breast and prostate, stomach, lung, and endometrium, although it is not known whether this is due to the sterols in flax alone (18-21).
Early human diets were rich in phytosterols. But now they’re lacking, partly because of farming methods and partly because of our diet. Eating flax is a good way to get your phytosterol levels where they should be.
Nuts and seeds generally are an excellent source of protein, sterols, minerals, fiber, and essential fats.
How to use: Use a tablespoon of ground flax sprinkled over your breakfast cereal or in pancakes. Mix it with applesauce or in yogurt or smoothies. You can cook with flax without destroying the lignans, so use it in baking. Buy the seeds, grind enough for three days, and keep the seeds in an airtight jar in the fridge. Or, buy from a dark vacuum packet and store in the fridge.
You can also soak the seeds overnight and drink the gel-like mixture in the morning, or add it to a smoothie. This is an excellent colon cleanse.
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Garlic
Garlic—once known as the stinking rose—has a long tradition as a cure-all. It was used medicinally by Hippocrates as well as by monks in the Middle Ages to ward off the plague.
Because of its pungent aroma, garlic is sometimes viewed with suspicion. One myth goes that when Satan left the Garden of Eden, garlic arose in his left footprint. Another says Muhammad reportedly forbade anyone who had recently eaten garlic from entering a mosque.
Garlic has a long list of healing qualities:
the ability to protect against gastric and colorectal cancer
boost immunity
lower blood pressure and cholesterol
prevent colds
It has antibacterial, antiviral, antifungal, and anti-inflammatory properties—to the extent that it was used by the Russian army during World War II to keep wounds clean. As an antifungal, it is a useful treatment for candida, especially as it does not kill friendly bacteria. Garlic and onions are both good sources of quercetin, an effective natural antihistamine.
Garlic can protect against cancer in several ways. It…
kills H. pylori, the bacterium linked with stomach cancer
is one of the best sources of organosulfur compounds, which have been found to slow the growth of prostate cancer cells in vitro
contains the mineral selenium, which is linked to low cancer rates.
A meta-analysis of studies on garlic and cancer found that those with highest garlic intakes had a 50 percent lower risk of gastric cancer than those with low intake and a 30 percent lower risk of colorectal cancer (22).
How to use: Crush and use raw in salad dressings and dips such as tzatziki. Or, lightly sweat garlic as a base for cooked dishes such as stews and soups, just as the Symiots, Campodimelani, Sardinians, and Hunzakuts do.
Cooking garlic destroys some of the beneficial enzymes and cooked garlic has been found in studies to lose its cancer-protective qualities (23). However, letting the garlic stand for ten minutes after chopping and before heating preserves some of the active enzymes.
Eat the real thing! Research shows that garlic itself is more useful than garlic supplements, which can vary in quality.
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Ginger
[Found in Akea Essentials] Ginger is well-known for relieving nausea during pregnancy and after surgery, as well as being a remedy for coughs and colds. It is anti-inflammatory, anti-viral, and antioxidant.
Ginger also contains pungent antioxidant compounds, gingerol and zingerone, which may protect against heart disease and cancer. Gingerol relaxes blood vessels, thins the blood, and stimulates blood flow thus protecting heart health and boosting circulation. It has also been found to prevent the development of tumors in animals. Zingerone was found to reduce damage to cells in mice when they were exposed to radiation (24, 25).
How to use: Drink as herb tea, or add to carrot and apple juice. Add freshly chopped ginger to marinades and stir-fries. Try it pickled with sushi, or dried and powdered in baking.
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Goji Berries
[Found in Akea Essentials] These tangy red raisin-like berries have a long history of use in Chinese medicine. They rate up there with acai berries on the ORAC scale at 25,300 units—meaning you need just 20 grams (less than a handful) to reach your daily recommended intake of antioxidants.
Goji berries also contain high levels of phytochemicals—including 33 minerals and trace minerals, amino acids, vitamins, essential fatty acids, phytosterols, and carotenoids. Working together, these nutrients are likely to protect against chronic degenerative disease, including heart disease and cancer.
One of the carotenoids found in goji berries is zeaxanthin, which helps protect the retina of the eye from UV damage. Goji berries might help prevent age-related macular degeneration.
How to use: Goji berries usually come in dried form. They can be eaten raw or brewed into a tea.
Caution: It’s not advisable to drink goji berries in a concentrated liquid form if you take blood-thinning drugs.
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Green Tea
[Found in Akea Essentials] Green tea first had its moment when epidemiologists noticed that Japanese green tea workers in one particular area seemed to have extremely low incidence of cancer.
It’s now been shown that drinking several cups of strong green tea a day can help prevent cancer—particularly cancers of the breast, colon, prostate, lung, skin, bladder, stomach, and esophagus. The key substance is probably an antioxidant called epigallocatechin-3-gallate (EGCG), which has been found to kill cancer cells in human tissue and prevent tumor growth in mice (26, 27).
Green tea also…
contains B vitamins for energy and immunity
has more vitamin C than an orange
contains vitamin E, which protects heart health by keeping the blood from coagulating
protects against the inflammation that’s linked to aging diseases like osteoporosis and heart disease.
Drinking green and black tea has been found in studies to lower levels of C?reactive protein, a marker of inflammation closely linked to heart disease.
Green tea can help you lose excess weight by improving insulin use so that glucose is burned for energy rather than being stored as fat; it also enhances fat-burning enzymes in cells. Furthermore, scientists have found that these two effects work together in a way that equals much more than the sum of their parts.
Green tea offers other benefits, such as…
antibacterial and antiviral properties
a prebiotic effect, meaning that it creates the right environment in the gut for friendly flora.
EGCG and other catechins are excellent for liver health and detoxification since they slow down the first phase of liver detoxification and enhance the second phase—enabling the dangerous intermediate chemicals formed after the first phase to be mopped up and eliminated more effectively.
People who are exposed to pollutants (almost everyone) tend to have an overly fast first phase of liver detoxification. So, drinking green tea can be very beneficial in this process since it gets rid of potential carcinogens.
How to use: Numerous studies have shown that the anti-cancer benefits are only noticeable in populations who consume four or more cups daily. The best-tasting green tea is made from leaves rather than teabags. It tastes especially good with lemongrass. The Okinawans have theirs scented with jasmine flowers—good health food shops in the West often stock green tea with jasmine added.
Black tea, which is made from charred green tea leaves, also has health benefits. But the benefits are weaker, while the caffeine content is higher.
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Mushrooms
[Found in Akea Essentials] Three types of mushroom qualify for superfood status: maitake, shiitake, and reishi mushrooms.
Maitake is a Japanese word meaning “dancing mushroom,” since Japanese mushroom hunters would traditionally dance for joy at finding one of these prized specimens. Maitake mushrooms…
contain compounds called beta-glucans, which have a powerful ability to strengthen our immune systems and are known to increase levels of our tumor-fighting natural killer cells and suppress the growth of tumors (29).
contain X-fraction, which increases insulin sensitivity to help maintain a healthy weight and lower the risk of diabetes.
can lower blood pressure and blood lipids, which is why Japanese doctors use Maitake mushrooms to help protect against heart disease.
Shiitake mushrooms, which are eaten by the Okinawans, are high in anticancer vitamin D and a substance called lentinan that boosts immunity. Lentinan is used in Japan as an anti-tumor medicine.
The reishi mushroom, known in China as the plant of immortality, also has immune-boosting properties and is thought to protect heart health. It’s a key ingredient in Akea Essentials. Reishi is also used to treat asthma, respiratory conditions, liver disorders, and arthritis. It is anti-allergic, anti-inflammatory, anti-viral, anti-bacterial, and antioxidant.
How to eat: Use in stir-fries, noodle dishes, soups, and other Asian dishes with garlic, sesame oil, and soy sauce. These mushrooms are also available in capsule form.
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Red Wine
[Found in Akea Essentials] Red wine is high in powerful antioxidants. It can lower blood pressure, which is why drinking red wine in moderation has been linked to the low levels of heart disease and cancer in the Mediterranean and other regions.
All of the longevity populations drink alcohol in moderation, whether it be red wine, sake, snake wine, or the potent home-brew of the Hunzakuts known as Hunza water.
Red wine is believed to be the most beneficial of alcoholic drinks. Among its antioxidants is one in particular called resveratrol, which…
is found in the red-colored skin of grapes, as well as some berries and also peanuts
has been found to increase the lifespan of laboratory animals by stimulating an enzyme called Sir2, which emulates the benefits of calorie restriction
has been shown to help prevent induced cancer in animals.
These powerful effects are why Akea Essentials contains red wine extract and resveratrol.
Some studies have shown that wine raises levels of estrogen and that it may raise the risk of a woman getting breast cancer by about 6 percent. If you are concerned about this finding, then you might want to avoid wine. But remember: Eating a fibrous diet high in plant foods, as the longevity populations do, helps remove excess estrogen from the body.
How to use: Drink red wine with meals in small to moderate amounts as part of a healthy diet for maximum health benefits. Grape juice is lower in resveratrol, but is a good alternative for non-drinkers. Organic pinot noir from New Zealand contains 30 percent more resveratrol than other red wines. Cannonau from Sardinia has the highest levels of antioxidants—three times the antioxidants of any other grape on earth.
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Soy
Soy is a somewhat controversial superfood. It’s been linked to the low rates of breast cancer and osteoporosis among Asian soy-eating women, including those in Okinawa and Bama. Most likely, the reason for this link is that soy is one of the best sources of plant estrogens, especially two called genistein and diadzein, which help balance estrogen levels in women.
Studies have yet to prove that soy can prevent breast cancer in Western women, but there is research to show that a higher intake of soy in adolescence may decrease the risk in adulthood (29).
Soy is also a good source of immune-boosting plant sterols. It’s also got arginine, which raises levels of vasodilatory nitric oxide, thus protecting heart health.
How to eat: Use traditionally-fermented tofu, miso, and tamari soy sauce. Consume in small to moderate amounts (no more than one or two servings daily), just as the Okinawans and mainland Japanese do. The mass-produced, processed soy now available in ready meals and soy milks is not as digestible as traditionally fermented products and is often made from GM (genetically modified) soy.
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Spinach
[Found in Akea Essentials] Spinach, eaten daily by most Hunzakuts, is a common but powerful superfood. It is…
rich in protein
high in minerals, including bone-friendly calcium and magnesium
a good source of anti-aging alpha-lipoic-acid
rich in folic acid
full of vitamin K for bone health
It is also high in beta-carotene (although its dark green color disguises the orange pigment) and another carotenoid called lutein, which is known to improve visual acuity and protect against age-related macular degeneration (30).
Spinach also contains zeaxanthin, another antioxidant that protects the eyes from UV damage.
How to eat: Make soup or pasta sauce using frozen chopped spinach. Gently wilt spinach with garlic and olive or grape seed oil. Throw a handful in your morning smoothie. Use inside buckwheat wraps or tortillas. Or, just toss in with mixed greens in a salad.
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Sprouted Foods
[Found in Akea Essentials] Sprouts have exceptionally concentrated levels of nutrients—first because the seed, grain, or bean they come from contains all the nutrients required to grow a new plant, and because the sprouting process greatly increases the levels of vitamins, minerals, amino acids, essential fatty acids, and enzymes present.
The sprouting process releases enzymes that break down some of the nutrients into their constituent parts, making them very bio-available in our bodies. That’s why both brussels and broccoli sprouts are part of Akea Essentials.
Sprouted grains are more digestible than ordinary grains and also contain less phytic acid which can inhibit our absorption of important minerals such as zinc. Sprouting wheat breaks down the gluten so some wheat-intolerant people can eat sprouted wheat bread, as the Hunzakuts do on special occasions. Sprouting beans prevents them from releasing gas in the intestinal tract.
Another remarkable property of sprouts is that they contain the nucleic acids RNA and DNA which are necessary for healthy cell division and thus may protect against cancer. Sprouts are a “living” food, and their vitality has a regenerative effect on us when we eat them.
How to eat: Sprouted seeds are available in health food shops. Or, you can easily make them at home in a sprouting jar. Add to salads and stir-fries to make them more filling and nutrient-rich.
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Sweet Potatoes
[Found in Akea Essentials] Sweet potatoes are richer in nutrients and lower on the glycemic index than ordinary potatoes. They also have more flavor and are more succulent.
Sweet potatoes are such an important part of the Okinawan diet and there is even a local greeting, nmu kamatooin, meaning, “Are you getting enough sweet potato?” They contain vitamins E and C, fiber, and minerals including zinc, copper, magnesium, iron, and phosphorus.
Sweet potatoes also contain more of the antioxidant beta-carotene than any other vegetable— although it is also found in other rich orange-colored foods such as carrots, pumpkins, and apricots. Your body converts beta-carotene to vitamin A, which helps support the health of the respiratory and digestive tracts. Beta -also accumulates in the skin to protect it against sun damage.
How to eat: Roast, bake, steam, or use in soups and casseroles. Beta-carotene is fat-soluble and will only be absorbed if there is enough fat present, so use salads dressed with olive oil to accompany your sweet potatoes and squashes or roast on a low heat with olive oil or grape seed oil.
One oft-cited study of Finnish men showed that giving high doses of beta-carotene in supplement form to smokers increased the risk of lung cancer. However, eating moderate doses as provided by a diet rich in orange and dark green vegetables has been found to have a protective effect against a range of cancers.
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Tomato Paste and Tomatoes
Tomatoes are the best source of lycopene, the carotenoid responsible for the reds and pinks found in tomatoes, watermelon, rosehips, guavas, and pink grapefruit. Tomatoes and tomato paste are popular in Mediterranean cooking, like the dishes served in the Mediterranean Hot Spots Symi, Campodimele, and Sardinia.
Lycopene is best known for its ability to protect against prostate cancer, according to numerous studies (31). One study showed that men with the highest intakes of tomatoes and tomato products had a 35 percent lower risk of prostate cancer and a 53 percent lower risk of aggressive prostate cancer (32).
Tomatoes are also high in vitamin C and folic acid, which probably work in synergy with the lycopene to protect against other illnesses. High blood levels of lycopene are thought to be able to lower heart disease risk in women by up to 50 percent—and one study has shown that lycopene may protect against cervical cancer (33).
Another advantage of eating tomatoes: They block the formation of carcinogenic compounds called nitrosamines formed when we eat cured meats. So, if you want to eat cured meats, you can limit the damage by having them with a tomato salad.
How to eat: Cook tomatoes with olive oil or grape seed oil to improve the absorption of lycopene. Tomato paste, the richest source of lycopene, can be used in casseroles or spread on home-made pizza with garlic, herbs, olives, artichokes, and a moderate amount of cheese. Of course, tomatoes are a delicious addition to a salad.
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Turmeric
[Found in Akea Essentials] Bright orange turmeric, a popular spice used in curries and known in India as the spice of life, first stole the spotlight when curry-eating Asians were found to have remarkably low levels of Alzheimer’s disease and cognitive decline.
The magic ingredient in turmeric is curcumin, which…
binds to the plaques and tangles which characterize brains of Alzheimer’s patients (34-36).
is a powerful anti-inflammatory antioxidant—shown to be as effective as anti-inflammatory drugs, to decrease biomarkers of inflammation, and improve symptoms of inflammatory bowel disease (37, 38).
is a promising treatment for autoimmune diseases like multiple sclerosis, rheumatoid arthritis, psoriasis, thyroiditis, and lupus, thanks to its ability to regulate inflammatory cytokines (39).
increases levels of glutathione, an antioxidant that works within cells to protect them from free radical damage and possibly protect against cancer.
has a long history of use for liver disorders might help the liver eliminate cancerous toxins.
Studies also show that curcumin also induces apoptosis (cell ‘suicide’) in cancer cells and inhibits the development of chemically-induced cancers in animals (40, 41).
How to use: Add a teaspoon of turmeric to bean and lentil dishes, casseroles, stews, or marinades for chicken or fish. Mix turmeric into cooked brown rice, or sprinkle on cauliflower. Adding black pepper improves absorption.
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Yogurt
[Found in Akea Essentials] No list of superfoods would be complete without live yogurt. That’s because the friendly bacteria in yogurt can have a major impact on whether or not our bodies actually absorb the nutrients in our food.
We actually have more bacteria cells than body cells, weighing around 8.8 lbs in total and with up to 1000 different species residing in our gut. And their effects on our health cannot be underestimated.
Whether or not we are prone to stomach upsets, the degree to which we metabolize our food, our levels of certain vitamins, our immunity, and other facets of health all depend to a great extent on what is living inside us. Do you eat a modern low-fiber diet? Suffer stress? Have you taken several courses of antibiotics, or do you eat too much sugar? You’re likely to have many billion too few friendly bacteria—and far too many unfriendly ones.
Friendly bacteria…
synthesize B vitamins and vitamin K
produce enzymes to help digest dairy products
metabolize phytoestrogens
extract calcium from milk
aid digestion of protein, glucose, and fiber
aid absorption of minerals
kill pathogenic bacteria
rid the intestinal tract of salmonella, shigella, and e.coli
lower cholesterol levels
help prevent constipation
•even have antitumour effects
Probiotics—found in Akea Essentials—also help maintain the integrity of the digestive tract, thus preventing the excessive intestinal permeability that is linked to food intolerances and allergies.
How to eat: Choose live yogurt and add to breakfast cereal or fruit. Mix with garlic and cucumber to make tzatziki. Eat as an accompaniment to curry dishes, or eat on its own. If you are intolerant to yogurt, try taking a good-quality probiotic supplement.
The Symiots make thick full-fat yogurt in the Greek style, while the Hunzakuts regularly have both yogurt and a yogurt drink similar to lassi. Theirs has no sugar added, and these types of supermarket yogurt are best avoided. The best live yogurt is made with Streptococcus thermophilus and Lactobacillus bulgaricus, which produce a smooth, creamy, and quite sweet-tasting yogurt.
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Superfood References
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