To maintain a healthy diet, nutritionists recommend consuming five servings of vegetables and fruits daily. They emphasize the importance of incorporating leafy greens and other whole plant foods which are rich in antioxidants.
The typical UK diet is unfortunately low in fibre and nutrients and tends to be more acid-forming. This is because of the high consumption of refined and processed foods, sweetened snacks, meat products, dairy, alcohol, and soft drinks.
The refined products lead to nutritional deficiencies contributing to tiredness and all kind of health problems. The acidic foods disrupt the body's pH balance. These factors can cause an imbalance in gut flora, potentially triggering digestive health problems, inflammation, chronic diseases, and weakening the immune system.
To address the nutritional deficiencies and the excessive acidity, our diet should include more foods that are alkaline and high in essential nutrients. Some examples include alfalfa, barley grass, wheatgrass, beets, chlorella, broccoli, kale, spinach, moringa, turmeric, and spirulina.
Beetroot
Beetroot( Beta Vulgaris) is a root vegetable that is rich in natural iron which helps reduce tiredness and fatigue. Folate (folic acid) in beetroot contributes to normal blood formation and healthy function of the immune system. Beetroot also contains magnesium, potassium, vitamins A, B6, C, complex carbohydrates, protein, antioxidants, and soluble fibre.
The growing interest in beetroot is also caused by its high content of nitrates, which in our body are converted to Nitric Oxide. Nitric Oxide is a very beneficial gas as it helps relax and enlarge blood vessels. Through this action, it improves circulation, helps maintain normal blood pressure, and improves heart health and stamina (1).
Beetroot also contains a highly bioactive pigment called betalain which demonstrated antioxidant and anti-inflammatory properties.
Scientists claim that beetroot helps to improve athletic performance mainly through widening blood vessels and improved oxygenation of the muscle cells.
Beetroot may be also very useful in helping us to detoxify our body including especially liver (2).
Spirulina
Spirulina is a microscopic blue-green algae which exists as a single-celled organism able of turning sunlight into life energy.
Because Spirulina is so rich in nutrients, it is regarded as a perfect and complete food. It is believed that Spirulina can sustain life and health without the need for other foods. It provides vitamins, minerals, essential amino acids, carbohydrates, and enzymes.
Spirulina is higher in protein than any other food. It contains 70% of the best quality protein, which is already pre-digested, making it more digestible than any other source. Since Spirulina contains all 8 essential amino acids, it is regarded as a complete protein food (3).
It has five times more chlorophyll than green leafy vegetables. Chlorophyll helps to build red blood cells in the body and provides an easily absorbable form of magnesium. This combination helps to oxygenate the blood and remove toxins. Due to high chlorophyll content, spirulina is regarded as one of the best energy boosters and detoxifiers.
Spirulina is also regarded as the world’s highest source of one of the strongest antioxidants – superoxide dismutase (SOD). In addition, the combination of SOD and carotenoids present in spirulina and abilities to detoxify the body make it an excellent food for various skin problems (4).
It is rich in nucleic acids (RNA and DNA). It is also one of the best sources of gamma-linolenic acid (GLA) which assists in cellular renewal and benefits immune system, nervous system, and hormonal balance.
Spirulina is also an excellent prebiotic supporting the growth of healthy bacterial flora in our colon. In this way it prevents the overgrowth of Candida albicans, boosts our immune system, and improves colon health. It also stimulates production of GABA, serotonin, and B vitamins thus promoting good mood (5).
Barley Grass
Barley Grass is an alkaline superfood which is abundant in health-promoting ingredients. It contains Digestive Enzymes, Nucleic Acids RNA/DNA, Vitamin A, B, C, E, and K, and Minerals (Iron, Magnesium, Zinc, Potassium, and Calcium).
It is rich in Superoxide Dismutase (SOD), one of the most powerful antioxidants found in human body. Chlorophyll, found in Barley Grass, has been known for its energy-boosting, and rejuvenating properties.
Fibre in Barley Grass promotes slimming and helps maintain the growth of probiotic gut bacteria, normal bowel movement, and healthy blood sugar levels (6).
It is estimated that it may contain 10 times more Calcium than milk, 40 times more Vitamin B2 than lettuce, and 5 times the Iron of spinach.
Alfalfa
Alfalfa is known as one of the most nutritious superfoods due to its abundance of vitamins and minerals, surpassing many other plants in this regard.
In the book "Prescription for Nutritional Healing", Dr Phyllis A. Balch wrote that “Alfalfa is one of the most chlorophyll, nutrient, and mineral-rich foods known. It has roots that grow as much as 130 feet (40 m) into the earth! It contains digestive enzymes, amino acids, calcium, magnesium, plus virtually all known vitamins. It has helped many arthritis sufferers” (p. 178-179).
Alfalfa is recognized as a physical performance enhancer for athletes. It is effective in regulating blood sugar levels. It helps alleviate signs of menopause, including hot flashes. It may benefit people with gout and arthritis. It also supports detoxification, liver health, heart, circulation, eye health (especially the night vision), and thyroid function (7).
Studies have indicated that Alfalfa can help reduce bad cholesterol (LDL) while leaving good cholesterol (HDL) unaffected.
With its content of eight essential enzymes, including Lipase, Amylase, and Protease, Alfalfa significantly improves digestion and enhances the absorption of all essential nutrients, including vitamins and minerals.
Another valuable component found in Alfalfa is Vitamin U, which has proven to be helpful for people with peptic ulcers and ulcerative colitis.
For its health-promoting properties, both the entire Alfalfa plant, germinated seeds, and leaves can be used.
Green Tea
Green Tea is abundant in various bioactive compounds, of which the highest number being the polyphenols. It also contains alkaloids (caffeine, theophylline, and theobromine), amino acids (L-theanine), and quercetin (8).
The polyphenolic compounds found in Green Tea are mostly flavonoids and catechins. EGCG is the most researched catechin which has been shown to help prevent weight gain. It does it by suppressing appetite and by stimulating the body to produce more energy from fat and carbs (8).
In 2009, King’s College researchers found that epicatechin (EC) may protect brain cells from the negative effects of beta-amyloid plaques that contribute to the development of Alzheimer’s disease.
Green Tea contains L-Theanine, an amino acid which increases levels of gamma-aminobutyric acid (GABA), serotonin, and dopamine. In this way, it may help increase feelings of relaxation. It was found that it helps relax the mind without causing sleepiness during the day.
L-Theanine has also been suggested to be beneficial in preventing age related memory decline (9).
A study done by Miura et al. (10), demonstrated the ability of Green Tea to lower the risk of atherosclerosis by reducing the bad LDL cholesterol.
The flavonoids and anthocyanidins found in Green Tea are known to improve glycaemic control and help normalise blood sugar levels (11).
Chlorella
Chlorella is a microscopic single-cell freshwater algae which have been found in studies to be an exceptional health-promoting superfood.
It is extremely high in chlorophyll, which helps our body to process more oxygen, boost energy, detoxify our blood, and help rejuvenate the body. One of the notable characteristics of chlorella is its high nutritional content. It is rich in protein, comprising all essential amino acids, making it a complete protein source.
Although chlorella contains less beta-carotene and protein than Spirulina. It has more essential fatty acids and is twice as high in nucleic acids and chlorophyll. Chlorella contains more chlorophyll per gram than any plant, about ten times more than alfalfa and green leafy vegetables and five times more than wheat grass (12).
According to Roman Sasik, Ph.D. “Chlorella is a single-cell water organism that acquired a superfood status because of its essential amino acids and high omega-3 fatty acids DHA and EPA content” (13).
According to the Journal of Medicinal Food, regular intake of Chlorella resulted in weight loss and a reduction in fasting blood glucose levels and total cholesterol.
Chlorella has very high levels of DNA and RNA, which help regulate gene activity, cellular function, and detoxification and is beneficial in slowing the ageing process (12).
Furthermore, chlorella may have beneficial effects on digestion and gut health. It contains dietary fibre that can support regular bowel movement and promote a healthy digestive system. It improves bowel function by stimulating friendly bacteria. Chlorella is regarded as the best food for friendly and health-promoting probiotic bacteria in our gut (12).
Some studies have suggested that chlorella supplementation may aid in the removal of heavy metals and other toxins, contributing to overall detoxification. Chlorella binds to mercury and other toxins, removing them from our body and has approximately five times more RNA than canned sardines, making it an ideal anti-ageing food (12).
Moringa
Moringa supplementation is traditionally used to detoxify the body, energize and nourish it. It helps to strengthen the immune system and prevent oxidative damage by providing natural antioxidants.
Researchers provide evidence that Moringa may protect against arsenic and mercury toxicity, hyperthyroidism and calcium oxalate stone formation. They also believe that it may be beneficial for people suffering from Parkinson’s and Alzheimer’s diseases (14).
Moringa leaf supplements are used by lactating mothers who claim that consuming moringa leaf cause a significant increase in breast milk (14).
Moringa is packed with amino acid Tryptophan, which is used in our brains produce serotonin, regarded as the most important good mood hormone (14).
Human studies using powdered whole leaf Moringa oleifera, have shown antidiabetic and cholesterol lowering properties (14).
Turmeric
Turmeric (Curcuma longa) is a common spice, which has long been recognized for its health-promoting properties. Curcumin is the main natural active ingredient found in turmeric. It has been extensively researched for its antioxidant and anti-inflammatory properties.
Osteoarthritis is a chronic joint condition that affects over 250 million people worldwide. Being already identified as potent anti-inflammatory agent, curcumin can greatly benefit individuals suffering from osteoarthritis (15).
Metabolic syndrome includes a variety of conditions such as insulin resistance, high blood sugar, hight blood pressure, elevated levels of bad cholesterol and triglyceride levels, and visceral obesity. A study published by (15), suggested that regular consumption of curcumin may help prevent the onset of type 2 diabetes.
In a study that involved people suffering from inflammatory bowel disease (IBD), researchers found that curcumin helped reduce the inflammation (16).
Thanks to its anti-inflammatory and antioxidant properties, Curcumin is also highly beneficial for skin health. In terms of skin health, curcumin neutralises free radicals and prevents cell damage. It can also accelerate wound healing and improve collagen deposition (15).
Wheatgrass
Wheatgrass, the newly sprouted leaves of the common wheat plant (Triticum aestivum), has gained a lot of popularity in recent years.
Wheatgrass is a highly alkaline and gluten-free superfood which is abundant in various health-promoting nutrients. It contains natural Vitamin A, B, C, E, K, and chelated Minerals (Iron, Zinc, Potassium, Magnesium, Calcium, and Manganese).
It is rich in Chlorophyll known for its potent invigorating, energy-boosting, detoxifying, decreasing body odour, and rejuvenating properties.
Digestive enzymes, amino acids, and powerful antiaging antioxidant – Superoxide Dismutase (SOD) are also found in Wheat Grass (17).
Several studies show the potential for wheatgrass to help lower cholesterol levels, which can then help to lower your risk of heart disease.
Fibre in Wheatgrass promotes slimming and helps maintain the growth of probiotic gut bacteria, normal bowel movement and healthy blood sugar levels (17).
It is estimated that it may contain 3 times more Calcium than milk and 8 times the Iron of spinach.
Super Greens
Most of the listed above super foods are included in the HealthAid Super Greens Powder. It is a specially formulated blend of 20 ingredients, including Turmeric, Beetroot, Spinach, Kale, Alfalfa, Green Tea, Barley Grass, Broccoli, Celery, Wheat Grass, Parsley, Chlorella, and Spirulina.
The powder provides a concentrated dose of chlorophyll and a variety of nutrients. It helps support body's detoxification process, energy levels, and mental clarity. These beneficial elements contribute to a stronger immune system and combat fatigue effectively. Incorporating a green superfoods powder into your diet can also help balance the acidity.
Take once daily by adding one or two scoops (provided) in cold water or fruit juice. Ideal to blend with smoothies.
References
- Webb AJ, Patel N, Loukogeorgakis S, et al. Acute blood pressure lowering, vasoprotective, and antiplatelet properties of dietary nitrate via bioconversion to nitrite. Hypertension. 2008;51(3):784-790.
- http://www.greenmedinfo.com/substance/beet
- https://selfhacked.com/blog/spirulina/
- https://draxe.com/spirulina-benefits/
- http://www.greenmedinfo.com/substance/spirulina
- https://www.organicfacts.net/health-benefits/cereal/barley-grass.html
- https://draxe.com/nutrition/alfalfa-sprouts/
- Namita, P., Mukesh, R., Vijay, K.J. (2012). Camellia Sinensis (Green Tea): A Review. Global Journal of Pharmacology 6 (2), 52-59.
- Park, S.K., Jung, I.C., Lee, W.K. et al. (2011). A combination of green tea extract and l-theanine improves memory and attention in subjects with mild cognitive impairment: a double-blind placebo-controlled study. J Med Food. 14 (4), 334-343.
- Miura,Y., T. Chiba, S., Miura, I.I. et al. (2000). Green tea polyphenols (flavan 3-ols) prevent oxidative modification of low density lipoproteins: an ex vivo study in humans. Journal of Nutritional Biochemistry. 11 (4), 216-222.
- Chatterjee, A., Saluja, M., Gunjan A. et al. (2012). Green tea: A boon for periodontal and general health. J Indian Soc Periodontol. 16 (2), 161–167.
- http://www.greenmedinfo.com/substance/chlorella-algae
- Sosik, Roman (19 January 2012). “Trojan horses of Chlorella ‘superfood'”. Robb Wolf.
- Moringa oleifera | GreenMedInfo | Substance | Natural Medicine
- https://greenmedinfo.com/substance/turmeric
- Holt, P.R., Katz, S. et al. (2005). Curcumin therapy in inflammatory bowel disease: a pilot study. Dig Dis Sci. 50(11), 2191-2193.
- https://greenmedinfo.com/substance/wheat-grass
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