Sweet Potatoes: An Easy Superfood Replacement

 

 

Health Benefits to Sweet Potatoes

How sweet it is for your health to eat sweet potatoes! Not only do they taste like dessert, but they provide some surprising health benefits. Many people think about sweet potatoes as being nothing more than plain old potatoes that can tweak our taste buds with some extra flavor. Yet cutting-edge research on sweet potatoes tells us that nothing could be further from the truth as they have so many unique nutritional benefits to offer! One difficulty in describing the health benefits of sweet potatoes is knowing where to begin. There are a surprising number of nutrient categories responsible for the health benefits of this underappreciated tuber. Among these categories are antioxidants, anti-inflammatory nutrients, and blood sugar-regulating nutrients. Each category brings with it valuable health benefits.

Antioxidant Nutrients in Sweet Potato

Sweet potatoes contain a wealth of orange-hued carotenoid pigments. In countries throughout Africa, in India and in the Caribbean, sweet potatoes have been shown to be a highly effective way of providing school age children with sizable amounts of their daily vitamin A. In some studies, sweet potatoes have been shown to be a better source of bioavailable beta-carotene than green leafy vegetables. Because sweet potatoes are available in many countries on a virtual year-round basis, their ability to provide us with a key antioxidant like beta-carotene makes them a standout antioxidant food. Yet beta-carotene only begins to tell the story of sweet potato antioxidants. Particularly in purple-fleshed sweet potato, antioxidant anthocyanin pigments are abundant. Cyanidins and peonidins are concentrated in the starchy core of part of purple-fleshed sweet potatoes, and these antioxidant nutrients may be even more concentrated in the flesh than in the skin. That's sweet potatoes have genes (IbMYB1 and IbMYB2) that are specialized for the production of anthocyanin pigments in the fleshy part of the tuber. Ordinary, we have to rely on the skins of foods for this same level of anthocyanin antioxidants. But not in the case of sweet potatoes! Extracts from the highly pigmented and colorful purple-fleshed and purple-skinned sweet potatoes have been shown in research studies to increased the activity of two key antioxidant enzymes—copper/zinc superoxide dismutase (Cu/Zn-SOD) and catalase (CAT). Recent research has shown that particularly when passing through our digestive tract, sweet potato cyanidins and peonidins and other color-related phytonutrients may be able to lower the potential health risk posed by heavy metals and oxygen radicals. That risk reduction is important not only for individuals at risk of digestive tract problems like irritable bowel syndrome or ulcerative colitis but for all persons wanting to reduce the potential risk posed by heavy metal residues (like mercury or cadmium or arsenic) in their diet. Storage proteins in sweet potato also have important antioxidant properties. These storage proteins—called sporamins—get produced by sweet potato plants whenever the plants are subjected to physical damage. Their ability to help the plants heal from this damage is significantly related to their role as antioxidants. Especially when sweet potato is being digested inside of our gastrointestinal tract, we may get some of these same antioxidant benefits.

Anti-Inflammatory Nutrients in Sweet Potato

Anthocyanin and other color-related pigments in sweet potato are equally valuable for their anti-inflammatory health benefits. In the case of inflammation, scientists understand even more about the amazing properties of this tuber. In animal studies, activation of nuclear factor-kappa B (NF-kB); activation of inducible nitric oxide synthase (iNOS), and cyclooxygenase-2 (COX-2); and formation of malondialdehyde (MDA) have all be shown to get reduced following consumption of either sweet potato or its color-containing extracts. Since each of these events can play a key role in the development of unwanted inflammation, their reduction by sweet potato phytonutrients marks a clear role for this food in inflammation-related health problems. In animal studies, reduced inflammation following sweet potato consumption has been shown in brain tissue and nerve tissue throughout the body. What's equally fascinating about color-related sweet potato phytonutrients is their impact on fibrinogen. Fibrinogen is one of the key glycoproteins in the body that is required for successful blood clotting. With the help of a coagulation factor called thrombin, fibronogen gets converted into fibrin during the blood clotting process. Balanced amounts of fibrinogen, thrombin and fibrin are a key part of the body's health and its ability to close off wounds and stop loss of blood. However, excess amounts of these clotting-related molecules may sometimes pose a health risk. For example, excess presence of fibrinogen and fibrin can trigger unwanted secretion of pro-inflammatory molecules (including cytokines and chemokines). In animal studies, too much fibrin in the central nervous system has been associated with breakdown of the myelin sheath that surrounds the nerves and allows them to conduct electrical signals properly. If fibrin excess can trigger unwanted inflammation in nerve tissue and increase breakdown of the myelin wrapping the nerve cells (a process that is usually referred to as demyelination), health problems like multiple sclerosis (in which there is breakdown of the myelin nerve sheath) may be lessened through reduction of excess fibrinogen and/or fibrin. In preliminary animal studies, intake of sweet potato color extracts have been shown to accomplish exactly those results: reduction of inflammation, and simultaneous reduction of fibronogen levels. We look forward to exciting new research in this area of sweet potato's anti-inflammatory benefits.

Blood Sugar Benefits

Many people think about starchy root vegetables as a food group that could not possibly be helpful for controlling their blood sugar. That's because many people realize that food starches can be converted by our digestive tract into simple sugars. If foods are especially concentrated in starch, there can often be a risk of too much simple sugar release in our digestive tract and too much pressure upon our bloodstream to uptake more sugar. (The result in this situation would be an overly quick elevation of our blood sugar level.) What's fascinating about sweet potatoes is their ability to actually improve blood sugar regulation—even in persons with type 2 diabetes. While sweet potatoes do contain a valuable amount of dietary fiber (just over 3 grams per medium sweet potato) and if boiled or steamed can carry a very reasonable glycemic index (GI) rating of approximately 50, it may not be either of these factors that explains their unusual blood sugar regulating benefits. Recent research has shown that extracts from sweet potatoes can significantly increase blood levels of adiponectin in persons with type 2 diabetes. Adiponectin is a protein hormone produced by our fat cells, and it serves as an important modifier of insulin metabolism. Persons with poorly-regulated insulin metabolism and insulin insensitivity tend to have lower levels of adiponectin, and persons with healthier insulin metabolism tend to have higher levels. While more research on much larger groups of individuals to further evaluate and confirm these blood sugar regulating benefits, this area of health research is an especially exciting one for anyone who loves sweet potatoes.

Other Health Benefits

One of the more intriguing nutrient groups provided by sweet potatoes—yet one of the least studied from a health standpoint—are the resin glycosides. These nutrients are sugar-related and starch-related molecules that are unusual in their arrangement of carbohydrate-related components, and also in their inclusion of some non-carbohydrate molecules. In sweet potatoes, researchers have long been aware of one group of resin glycosides called batatins (including batatin I and batatin II). But only recently have researchers discovered a related group of glycosides in sweet potato called batatosides (including batatodide III, batatoside IV, and batatoside V). In lab studies, most of these sweet potato glycosides have been shown to have antibacterial and antifungal properties. To what extent these carbohydrate-related molecules in sweet potatoes can provide us with health benefits in these same antibacterial and antifungal areas is not yet clear. But we expect to see increasing interest in sweet potato's batatins and batatosides and their potential to support our health.

Natural Medications for Cold and Flu

 

The influenza virus is a ongoing risk that we must face on a yearly basis. This virus has multiple sub species that quickly mutate to overcome our body's defenses and cause infection. Therefore, we must immunize on a yearly basis to gain antibodies against the new strain of virus. Sometimes this is not enough because our immune system is not functioning at an optimal level or we have waited too long to get immunized. It is always best to prevent then to wait and treat and there are several evidence based natural medicines that can help boost immunity and provide support during infections.

 

Elderberry (Sambucus nigra)

 

The applicable part of elderberry is the ripe fruit. Elderberries contain several flavonoids. The primary flavonoids are the anthocyanidins cyanidin 3-glucoside and cyanidin-3-sambubioside. Elderberries also contain rutin, isoquertin, and hyperoside. Elderberry also contains 3% tannins and essential oil. The major protein of elder is a lectin called Sambucus nigra agglutinin IVf.

The elderberry anthocyanidins are thought to have immunomodulating effects and possibly anti-inflammatory effects. Elderberry extract has both antiviral and immunomodulating effects. Elderberry extract also inhibits hemagglutinin activity and replication of several strains of influenza viruses A and B. In vitro, elderberry fruit extract also inhibits H1N1 "swine" flu. Elderberry flavonoids are thought to bind to H1N1 virions and prevent the virus from entering host cells.

Elderberry also seems to increase production of inflammatory cytokines, such as interleukins and tumor necrosis factor which act as a route of communication for the body to announce and destroy infection.

Clinical research shows that some elderberry extracts might reduce flu-like symptoms. A specific syrup formulation of elderberry fruit extract (Sambucus, Nature's Answer) 5 mL (1 teaspoon) 4 times daily seems to reduce the symptoms and duration of influenza infection when given within 48 hours of initial symptoms. Significant symptom relief seems to occur within 2 to 4 days of treatment for most patients. On average, this elderberry extract seems to reduce the duration of symptoms by about 56%.

 

 

 

 

Oregano Oil (Origanum vulgare)

 

The applicable part of oregano is the leaf and oil. Oregano contains the constituents carvacrol and thymol which have anthelmintic, fungicidal, and irritant properties. Oregano oil also has in vitro activity against a variety of common gram positive and gram negative organisms, including Acinetobacter calcoacetica, Enterococcus faecalis, Escherichia coli, Klebsiella pneumoniae, Pseudomonas aeruginosa, Salmonella species, Serratia marcescens, Staphylococcus aureus, and the yeast Candida albicans. The carvacrol and thymol constituents also inhibit bacterial growth, with additive or possibly synergistic activity in oregano oil. Carvacrol has a bacteriocidal effect on Bacillus cereus, a common food pathogen, by altering bacterial membrane permeability. Oregano oil and carvacrol in vitro has anti-influenza virus activity. Oregano oil seems to inhibit the growth intestinal parasites in vivo.

 

For bacterial, viral, or parasitic infections, emulsified oil of oregano has been used in a dose of 200 mg three times daily for 6 weeks. Traditionally tea from the oregano leaf has been used. A typical dose is one cup of tea. To make tea, steep 1 heaping teaspoon of leaf in 250 mL boiling water 10 minutes, strain.

 

 

 

Echinacea (Echinacea angustifolia, Echinacea purpurea)

 

Echinacea has potential benefits for both prevention and treatment of colds. Clinical studies and meta-analyses show that taking some echinacea preparations can modestly reduce cold symptom severity and duration, possibly by about 10% to 30%. Other studies suggest that taking echinacea prophylactically does significantly decrease the odds of developing the common cold by 45% to 58%. Doses vary with different preparations of Echinacea, however, in general liquid formulations typically provide more benefit with dosing 3-4 times daily.

 

 

Olive Leaf (Olea europaea)

 

Quality olive leaf extracts typically contain an equivalent of 10 grams of fresh olive leaves per dose and provide 10,000 ORAC of antioxidant potential. This is often higher than most doses of mangosteen, acai, noni, goji, or vitamins A or C. In addition, most extracts contain omega-3 oils which can help decrease overall inflammation in the body, provide joint support, and are healthy for the cardiovascular system. Olive leaf works best as a preventative tool by boosting immune function via antioxidant activity. Throat sprays containing olive leaf extract may help decrease sore throat symptoms.

 

 

 

Antioxidants



 

A healthy amount of antioxidants not only helps with immune function boosting but also will improve energy levels, decrease free radicals in the body, and improve overall sense of well being. Therefore, supplementation is always a good idea particularly during months where antioxidant rich foods are not available. It is always recommended to start with diet first and then supplement if more antioxidant support is needed. It is always best to include a variety of antioxidants such as absorbic acid (vitamin C), tocopherols (vitamin E), carotenoids (beta carotene, lycopene, lutein), ubiquinol (CoQ10), polyphenols (flavonoids, resveratrol), and glutathione (NAC).   

 

Foods high in antioxidant content include:

- Leafy greens (kale, spinach, chard, dandelion greens etc)

- Red bell peppers

- Broccoli

- Kiwi

- Papaya

- Carrots

- Berries (raspberries, blue berries, black berries, strawberries, elderberries, acai berries, goji berries, cranberries)

- Raw cacao

- Fresh herbs (oregano, peppermint, thyme, rosemary, sage etc)

- Pomegranate

- Mangosteen

- Camu camu

- Wheat germ oil

- Avocado

- Sweet potatoes

- Raw nuts and nut oils

- Flaxseed meal

- Beans (black, kidney)

- Cherries

- Currants

- Grapes

- Cabbages

 

 

 

 

 

 



Healthy Fats: Macadamia Nut Oil

Macadamia nut oil will provide all the benefits of a heart healthy fat, known as monounsaturated fats. Macadamia nut oils is an alternative to other oils such as extra olive oil, avocado oils and hazelnut oil.

 

If you are concerned about living a healthy lifestyle, incorporating healthy oil, like macadamia nut oils into your diet can help you achieve your goals. Why use macadamia nut oil versus any of the usual suspects? Before we go into that, let’s discuss the types of fats available for us to eat.

 

There are 3 Types of Fats:

Saturated (no bond) – The kind of fat to avoid at all costs
Polyunsaturated (less than 1 bond) – Essential fats for a proper diet
Monounsaturated fats (1 bond) – Which are the heart healthy fats

 

A healthy diet should include a good balance of protein, carbohydrates and yes, fats, but the right kinds of fat and not the “bad” saturated fats usually found in meat products. Understand that fat burns fat…they add a flame to the fire just like lighter fluid would to a furnace fire. Monounsaturated fats like that from Macadamia Nut Oil would do the same thing effectively, helping improve your metabolism to burn more fat. People are incorrectly trained by the media to fear fats and this is one of the reasons, why consumers are buying “Fat-free” products, which ironically, in turn contributes to more people getting fat!

 

What are the benefits of Monounsaturated fats?

- Been shown to lower LDL cholesterol
- Improve heart health
- Lower blood pressure
- Help burn body fat

 

Olive oil, a mainstay in the Mediterranean diet is usually the oil of choice when talking about including monounsaturated fats into your diet. Avocado oil is another type but not as common and from our opinion as well as what we’ve heard, not that tasty. Macadamia oil, although the new kid on the block with the monounsaturated fat category, mainly because it is a little more scarce.

 

Macadamia Nut Oils vs Extra Virgin Olive Oils

Macadamia Nut Oil has more monounsaturated fats per gram. More than twice the amount compare to most of the other heart healthy fats. Macadamia nut oils have all fat sources…well, all oils do contain a mixture of all types fats including Omega 3 and Omega 6 fats, which are polyunsaturated fats, but the most unique thing about Macadamia nut oil is it contains a mixture of these fats in a 1 to 1 (1:1) ratio not found in any other oil sources!

 

Extra virgin olive oil will get rancid over time and if exposed to light, will go bad as well, plus burns at a much lower temperature than Macadamia nuts oils would, losing all of it’s benefits while cooking. Oxidation is another problem with other oils, but Macadamia nut oils do not have this concern at all.
 

Macadamia nut oil is light resistant, has a high cooking/smoke point allowing one to use it to cook, while taking advantage of all the benefits of using a monounsaturated fat to improve your health.

Last but probably the most important thing to consider, is the taste of Macadamia nut oil. Who doesn’t want to have a buttery taste added to their meal? Macadamia nut oils will do just that while providing all the health benefits of a heart healthy fat. Come back to this website often to see our growing heart healthy macadamia nut oil recipes.
 

As you can see from what we discussed above about macadamia nut oil nutrition facts as well as the macadamia nut oil benefits for using it, combined with it’s amazing taste, you’ve got to try some today!

 

Superfood Series

Spirulina: Protein Powerhouse

 

Spirulina is the dried form of the blue green algae arthrospira platensis. The use of spirulina as a food source dates all the way back to 9^th century Chad and it is believed spirulina was used by the Aztecs in 16^th century Mexico. Historical records report the harvesting and selling of cakes made from spirulina harvested from Lake Texcoco. It was rediscovered in the 1950’s in the same place where it has said to have its origins by a European scientific mission. The spirulina was being harvested and sold in dried flat cakes called "dihé" at the local markets, where natives would use it as a staple for many of their meals.
Spirulina is nearly 70 percent protein. It contains all the essential amino acids making it a complete protein source. In addition, spirulina is one of the few plant sources of vitamin B12, usually found only in animal tissues. A teaspoon of spirulina supplies 2 1/2 times the Recommended Daily Allowance of vitamin B12 and contains over twice the amount of this vitamin found in an equivalent serving of liver. Spirulina also provides high concentrations of many other nutrients - amino acids, chelated minerals, pigmentations, rhamnose sugars (complex natural plant sugars), trace elements, enzymes - that are in an easily assailable form. Spirulina's lipid content is about 7% by weight, including the essential fatty acids gamma-linolenic acid (GLA), alpha-linolenic acid (ALA), linoleic acid (LA), eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA).
Spirulina health benefit potential is mostly related to its basic nutrient and protein content. These claims do have some evidence to support them, but need further research to completely substantiate. Potential benefits may include immune boosting effects, support of healthy intestinal flora, candida suppression, allergy symptom reduction, detoxification, blood pressure reduction, and cholesterol reduction. Chlorella has similar benefits to spirulina but has a greater ability to detoxify the body due to its cell wall structure.
Blue and green algae do potentially absorb toxins from their surrounding environment, therefore only buy from companies that can verify purity. Also, spirulina does contain a significant amount of vitamin K and can interfere with therapy for patients taking warfarin.



Superfood Series

Camu Camu Berries: The Ultimate Vitamin C

 

Camu camu is a tropical fruit that is similar to a cherry. It grows deep in the Amazon rainforests. It is known to be extremely high in a potent form of Vitamin C and phytochemicals. This fruit has been used for many things including; antioxidant, anti-inflammatory, astringent and many others.

Because camu camu fruit is so high in Vitamin C, it tends to be very sour. Being rich in flavanoids, it is a very powerful antioxidant. It also contains several amino acids and B vitamins giving it a variety of health benefits. It has not been widely studied, but those who are investigating this rare fruit are finding beneficial health properties far beyond those of just vitamin C.

The vitamin C in camu camu is more absorbable by the body because it is plant based over synthetic vitamin C tablets. Until recently, this fruit has not been widely known in the United States; however it is very popular in Asia.. This fruit contains 50 times the vitamin C than oranges. Due to the high levels of Vitamin C, it is thought to be very beneficial to oral and gum health. Other properties make it helpful to the eyes and the skin. People who use this fruit have found many other health benefits including; anti-depressant, anti-inflammatory, hair tonic and anti-viral.

The substances in camu camu have not been widely studied and researchers are unsure of why, but this fruit shows amazing potential to balance brain chemistry and moods. It is suspected that the high Vitamin C content may provide the brain proper nourishment, but the theory is not yet proven. It is thought to increase serotonin levels. Some suspect the high amount of B Vitamins may also play a role. One thing that is known is that proper levels of Vitamin C are needed to support a healthy nervous system. This fruit provides far more vitamin C than oranges. Adequate levels of vitamin C can support better memory, less depression and anxiety and also sharper vision. Some users claim that after using this fruit for extended periods of time they require less synthetic anti-depressant medications.

The indigenous people of South America have found that one benefit from using camu camu is that it is a powerful anti-viral. People suffering from Herpes Simplex and Epstein-Barr viruses have had decreased flare ups while using the fruit. They claim it can also lessen the severity of Shingles (Varicella Virus). These viruses can flare over and over in periods of stress. High vitamin C intake helps the body deal with stressful periods, therefore reducing flare-ups of Herpes viruses.

Camu camu also has powerful anti-inflammatory properties and other substances that can help the body repair joint, cartilage, ligament and tendon damage by supporting collagen production. This makes the fruit a helpful joint supplement. People in the rainforests use a tonic made from the fruit to promote healthy hair. It is said to restore shine, strength and vitality to hair. It can repair split ends and give hair a silky texture.

 

Superfood Series

Acai Berries: The Antioxidant Powerhouse

 

 

Harvested in the rainforests of Brazil, açaí tastes like a vibrant blend of berries and chocolate. This particular berry is no larger than a blueberry but for its small size, it packs a powerful punch.  In fact, the açaí berry is part of the grape family. Açaí superfood contains antioxidant, proteins, xanthones, amino acids, fiber, and omega fats to include three, six, and nine.  Along with these nutrients, the açaí berry also provides various essential minerals, which includes potassium, iron, phytonutrients, and calcium.  The body needs these nutrients to function and considering they all come from one tiny berry, it is easy to see the benefit of the açaí berry.

 

Although açaí has an abundant amount of essential fatty acids, fiber and amino acids, it is best known for it's powerful antioxidant and anthocyanin (pigment containing antioxidant) content. ORAC (oxygen radical absorption capacity) is the standard used to measure antioxidant content. açaí comes in with an ORAC value of 102,700! That is 10 times more antioxidants than red grapes or other berries and 10-30 times more anthocyanins than red wine without the alcohol toxins. 

 

The fatty acid content in açaí resembles that of olive oil, and is rich in monounsaturated oleic acid. Oleic acid is important for a number of reasons. It helps omega-3 fish oils penetrate the cell membrane; together they help make cell membranes more supple. By keeping the cell membrane supple, all hormones, neurotransmitter and insulin receptors function more efficiently. This is particularly important because high insulin levels create an inflammatory state, and we know, inflammation causes aging.



Leucine for Recovery and Promotion of the Anabolic State

 

 

Leucine is one of the three amino acids referred to as a branched chain amino acid or BCAA. Leucine is of great importance when it comes to recovery and the promotion of protein synthesis. In fact, leucine has a 10 fold greater impact on protein synthesis than any other amino acid. How does leucine accomplish this? Primarily via activation of mTOR which acts as a sensor within the muscle cell. When leucine concentrations are low, this signals to mTOR that there are not enough amino acids in the tissue to synthesize new skeletal muscle. However, when leucine levels are high mTOR phosphorylates a binding protein called 4E-BP1 inactivating it. This allows initiation factors to go to work stimulating translation and protein synthesis. In addition, mTOR also activates a ribosomal subunit called S6 which increases the synthesis of factors required for protein synthesis. So not only does leucine promote the process of protein synthesis it also increases the tools or factors required for protein synthesis. Much of the effects from leucine are thought to be due to two different metabolites of leucine referred to as β-Hydroxy-β-methylbutyrate (HMB) and Alfa-Hydroxy-isocaproic acid (HICA). HMB is thought to serve mostly as a promoter of protein synthesis and inhibitor of proteolysis, where as HICA has more evidence for delaying muscle soreness and promoting recovery. Some have stated that it would require 20 times the amount of leucine to get the same effects seen with supplementation of HMB and HICA. However, we are yet to know complete pathways for all the effects seen with leucine. Ideally supplementation with a combination of these would be most beneficial. Recommended doses of each are stated below.

 

Leucine 3-5 grams three times daily

Norton LE, et al. Leucine Regulates Translation Initiation of Protein Synthesis in Skeletal Muscle after Exercise. Journal of Nutrition 2006, 136:2. http://jn.nutrition.org/content/136/2/533S.full.pdf+html

 

HMB 38mg/kg/day

Wilson JM, et al. International Society of Sports Nutrition Position Stand: beta-hydroxy-beta-methylbutyrate (HMB). JISSN 2013, 10:6. http://www.jissn.com/content/pdf/1550-2783-10-6.pdf

 

HICA 500mg three times daily

Mero AA, et al. Effects of alfa-hydroxy-isocaproic acid on body composition, DOMS and performance in athletes. JISSN 2010, 7:1. http://www.jissn.com/content/pdf/1550-2783-7-1.pdf