Bee pollen:
While a tablespoon of
bee pollen is high in protein, has
12 vitamins and 28 minerals, and
perhaps as many as 5,000 enzymes,
you can get all of these from fresh
fruits, nuts and seeds. And, there
is no scientific evidence that these
enzymes are even beneficial!
Spirulina:
Manufacturers market this
as having 2,300 per cent more iron
than spinach, 3,900 per cent more
beta-carotene than carrots, 300 per
cent more calcium than milk, and 375
per cent more protein than tofu. That
is one super food! However, these
facts are based per calorie and not
per serving. So, in reality, you may be
getting only a few grams of protein
and a minute fraction of the amount
of iron, beta-carotene and calcium
in a nomal serving. It is important
to note that the dried and powdered
spirulina widely available is not the
whole food, but rather highly refined,
powdered pharmaceutical-grade
supplements.
With these and other touted
“super-foods”, it’s important to
remember that even though they
may be nutritious and nutrient-rich,
there are often more economical
substitutes.
Based on our research, the super-
foods we should be eating include:
• Blueberries, which are full of
antioxidants, vitamins and fibre.
One cup will provide 84kcals, 4g
fibre and 1g of protein.
• Sweet potatoes and yams. While
carbohydrates often get a bad rap,
a medium sweet potato has only
100kcals and is full of fibre, beta-
carotene and other vitamins and
minerals.
• Wild salmon is a great source
of omega-3 fatty acids, which are
known to lower cholesterol, provide
some protection against UV skin
damage and premature aging, and
reduce cognitive decline.
• Beans are superstars, rich in fibre,
vitamins and minerals, and are
great replacements for red meats.
• Broccoli (and other cruciferous
vegetables) is high in fibre, low in
fat and aids digestion.
• Flaxseed contains lignans,
vitamin E, omega-3 fatty acids
and fibre. Just two tablespoons
a day of ground
flaxseed –
sprinkled
over your
morning cereal,
salad or yogurt – can
greatly reduce your risk
of cancer.
• Garlic has been
shown to reduce the risk
of certain cancers,
including cancers of
the stomach, colon,
oesophagus, pancreas
and breast. The
protective effect of
garlic is shown to have a dose-
response relationship: the higher
the intake, the greater the risk
reduction.
While there is no 100 per cent
sure-fire way to prevent cancer
through your diet, we are learning
more every day. We know that
little dietary changes, like eating
more broccoli, sweet potato and
beans, eating salmon instead of red
meat, and eating fewer biscuits and
crackers, can likely reduce your risk
and improve your overall health. In
next month’s article, I’ll address
some lifestyle changes that are
also helpful.
Denise Fair is a dietician with Central
Health Medical Practice.
