Move over kale, there is a whole host of superfoods rising to the forefront with promises of increased vitality, impact on hormone balance, improved immune function, detoxification and cardiovascular and metabolic aids. With so many, the challenge can often be distinguishing between them and understanding their particular benefits. Here are some popular superfoods, clarified.
1. The Maca and Matcha
While these two sound very similar, maca is a root from the South American Andes and matcha is a highly prized green tea. Both contain unique benefits to consider incorporating into your superfood mix.
Unlike conventional green tea leaves that are steeped and discarded, matcha leaves are ground into a fine powder and consumed. Because matcha is shade grown, the delicate leaves have a higher concentration of antioxidants. Matcha also contains more chlorophyll than conventional green tea, improving the detoxification capacity for the body and giving it its vibrant green color. Matcha has an impressive amount of polyphenols, which are critical micronutrients that help prevent degenerative diseases. In particular, matcha has a high level of EGCG, which studies show may have important chemopreventive, anticancer activity. There are higher levels of caffeine in matcha than regular green tea, but because it also contains amino acids, there may be a slower absorption, helping prevent a caffeine crash.
Matcha is incredibly versatile and can be easily added into smoothies, baked items, savory dishes or consumed as conventional tea. It is a simple way to add a little antioxidant punch to your pancake.
Matcha drinks have become available in coffee houses and retail outlets, but they are often loaded with sugars and milk, negating any health benefits. Matcha is incredibly versatile and can be easily added into smoothies, baked items, savory dishes or consumed as conventional tea. It is a simple way to add a little antioxidant punch to your pancake.
Maca on the other hand is a member of the cruciferous family whose root is boiled or ground into a powder. Unlike matcha, it does not contain caffeine, but is still considered a stimulant. Its exact mechanism for increased energy is not fully understood but may be related to helping the body stabilize blood sugar levels, thereby keeping energy consistent throughout the day. Maca is high in Vitamins B6 and C as well as critical minerals including calcium, zinc and iron. Traditionally, maca has been eaten for increased libido and sexual function, but some studies are finding it may also be beneficial for pre- and postmenopausal symptoms. Its greatest asset may be as an adaptogen. Adaptogens are natural products that help the body adapt to stress and normalize body processes. Though consumed for thousands of years in South America, those who are pregnant, nursing, on hormone-altering medications or receiving breast or prostate cancer treatment should check with their doctor first, since maca may impact hormone levels.
Maca as a root vegetable is cooked, but powder forms are often incorporated into smoothies.
2. Algae (Chlorella and Spirulina)
With just water and sunlight, these organisms are all powerhouses in their own right.
Chlorella is a single-celled algae rich in B vitamins and minerals and amino acids. Chlorella is composed of nearly 7 percent chlorophyll, which contributes to its detoxifying properties. Its most significant benefit may be in helping remove heavy metals from the body. We are consistently exposed to heavy metals through consumer products, contaminated soils, fish and water, and it is difficult for the body to remove them on its own, so chlorella may be a helpful tool. Since chlorella does have a strong capability of removing heavy metals, ensuring clean sourcing of chlorella is essential. Chlorella typically comes in tablet or powder form.
Spirulina is also rich in vitamins and minerals, but compared to chlorella, it is higher in amino acids, which are the protein building blocks for the body. Along with amino acid content, spirulina may help boost the immune system and help prevent allergic reactions. Typically, spirulina comes in powder form and can be added to drinks and smoothies.
Whether looking for detoxification properties from chlorella or adding some amino acids and an immune boost from spirulina, periodic incorporation of these algae may offer benefits. There have been limited studies on both of these; as with any supplement, consult with your health professional before incorporating into your diet.
3. Seaweed (Kelp vs. Kale)
Seaweed—aka “sea vegetables” including kelp, nori and kombu—is a great source of vitamins and minerals, especially B12, iron and iodine. Vitamin B12 is key in cell metabolism and brain function and is typically found only in animal products. Vegetarian or flexitarian diets could benefit from including sea vegetables to ensure adequate intake of key vitamins and minerals like B12 and iron, often difficult to obtain otherwise. Seaweed also exhibits antiviral and anti-inflammatory properties. Additionally, unlike kale, sea vegetables contain iodine. Adequate levels of iodine are important for healthy thyroid function and metabolism.
Probably the most familiar way to incorporate sea vegetables is eating seaweed salads and sushi. There are also dried forms of kelp or kelp salts that can be simply shaken on foods to increase your intake. Kombu can be included when cooking beans to increase nutrition density with the added benefit of reducing the flatulence often experienced with beans.
Based on your particular needs, the intermittent incorporation of some of these superfoods may provide boosts to your diet and health. However, nothing makes up for poor eating choices. Superfoods are “super” when combined with a high-quality, nutrient-dense diet rich in vegetables and clean proteins.
Superdishes in the Valley
“WA-FU” Marinated Fried ChickenWith curry and matcha saltFried CalamariWith matcha salt, wasabi aioli and spicy miso Komé Fine Japanese CuisinePromenade Shops at Saucon Valley610.798.9888 | komerestaurant.com
Chocolate Prana Smoothie
With raw cacao, banana, almond butter, maca, hemp hearts, cinnamon, vanilla, cayenne, coconut oil and coconut water
Thin Mint SmoothieWith spirulina, raw cacao nibs, banana, maca, hemp hearts, date, peppermint oil and cashew milk
Detoxify Salad
With shaved kale and red cabbage, raisins, “superseed” mix of flax, hemp and sunflower then topped with sliced apples and avocado in creamy cashew dressing
Greenmouth Juice Bar & Café 526 Northampton St., Easton | 484.560.513621 N. 7th St., Allentown | 610.810.8302greenmouthjuicecafe.com
Japan Emotion:
A 3-Course Balasian Adventure
With an Italy-inspired miso soup, a sweet potato spring roll salad served with toasted sesame dressing and a five-spice garlic peanut seitan served over brown basmati rice and finished with sake, sriracha and a sprinkling of roasted seaweed
Shankara Vegan Restaurant201 E. 3rd St., Bethlehem484.330.6405 | balasia.netSeaweed SaladWith mixed sea vegetables, soy sauce, ginger and sesameMiso SoupWith soybean paste, tofu, seaweed and scallions One Third3022 Linden St. Unit 1, Bethlehem 610.867.1313 | onethirdasiancuisine.net
A variety of real-fruit smoothies is available as “super smoothies,” such as the peach, banana and mango smoothie with maca and coconut, or the açaí and gogi berry smoothie with spirulina powder and maca.
Terra Café321 Northampton St., Easton610.330.6900 | facebook.com/terracafe
