5 Super Foods Nobody Is Talking About

Some of my favorite super foods

Superfoods. Every time I go through the gauntlet of health and lifestyle magazines at the grocery store checkout these days, I see cover lines about "superfoods." One of my favorite offenders is "Men's Health," (recently exposed for recycling cover lines) which seems to take an almost cynical approach to the superfood topic. One of their lists actually includes hot dogs, beef and beer. Yes, hot dogs. Because the onions you put on your hot dog have some benefit.

As the old saying goes, people love to hear good news about their bad habits. The truth is, many foods, probably even hot dogs, contain at least one compound or nutrient that is good for you. Unfortunately, writers of these lists often forget that it's the total package that matters. Hundred-dollar bills are pretty super; but if somebody tosses you a hundred dollar-bill wrapped around a lit stick of dynamite... Well, not so super. So when you read a list of superfoods, read with a critical eye.

With that disclaimer, here is my own list of superfoods. Are these the top 5 best foods in the world? Probably not. But I chose them because they don't often appear on other lists, and I think they deserve a place in your pantry.

Miso - A fermented soy bean paste that comes in a variety of colors from creamy white to dark brown. The darker the color, the richer the flavor. Like all fermented foods, miso is great for nurturing healthy intestinal flora that improve digestion. There is also evidence that it can help prevent cancer and counter the harmful effects of radiation. Macrobiotic experts say that it helps purify the blood and promote an alkaline condition in the body, which is thought to promote immune function and overall health. Miso makes a great base for soups and sauces.

Sea Vegetables - Formerly called "seaweeds," these aquatic plants are typically associated with Japanese cuisine, but in fact, they have been a part of traditional diets across the globe. In Wales, a variety known as "laver" is eaten fresh. All these plants are extremely rich in minerals and provide a multitude of health benefits like fighting cancer and heart disease and supporting healthy thyroid function. According to The Vegetable Bible, hijiki "is among the most mineral-rich of plants, containing 14 times as much calcium as cow's milk."  Other popular varieties include kombu (kelp), wakame, and nori, all of which can be a nice addition to your miso soup. They also work well as an ingredient in savory stir-fries and some unique salads. 

Brown Rice - Humble and unassuming brown rice may not seem sexy enough to be called a superfood, but it has been a staple of many traditional diets for centuries, and it deserves to be a staple in yours. According to Paul Pitchford's seminal nutrition bible, Healing With Whole Foods, "rice bran [which surrounds each grain of brown rice] is thought to be one of the most nutrient dense substances ever studied. It embodies over 70 antioxidants that can protect against cellular damage and preserve youthfulness." Seriously, brown rice kicks ass.

Umeboshi plum - This plum is actually a variety of apricot, and like many of the items on this list, it is popular in macrobiotic cuisine. Be forewarned that umeboshi, which comes whole or in a paste form, is a pickled food with serious kick. But along with that kick come some serious detoxifying properties that are beneficial for those suffering from hangovers, diarrhea, eczema, morning sickness, carbon monoxide poisoning (probably any kind of poisoning, actually). Like miso, it also helps support healthy digestion, which is obviously a key ingredient in getting the benefits from any other "superfood." Try this simple soba noodle salad with umeboshi dressing to get a taste of the plum's potential.

Flax seeds - One of the richest sources of omega-3 fatty acids in the plant kingdom, flax seeds provide the same heart-healthy oils found in cold-water fish, without the mercury risk or the animal cruelty and environmental destruction associated with fish consumption. Flax seeds benefit your circulatory system, your bones and your skin, and they protect against prostate and breast cancer, among other things. Note, as with any nuts and seeds, once the hull is broken, the oil in flax seeds can oxidize (go rancid) easily when the hull is exposed to light and heat. For optimum benefit, buy whole flax seeds and grind before use (a dedicated coffee grinder works well). Alternatively, you can buy ground seeds in a vacuum packed container and store in the freezer after opening. Sprinkle over just about anything from oatmeal to salad to pasta with marinara.

Later this week, I'll be posting some more tips for how to incorporate all of the above into your daily diet. In the meantime, if you're already using these super foods, tell us about your experience!

Comments

[www.facebook.com/profile.php?id=1091242724]

Excellent post, Casey. I picked up some red miso today and will have some prior to the morning oatmeal on Sunday.

[www.facebook.com/profile.php?id=1098000335]

Great post! And flax seeds are definitely my favorite. Never tried Umeboshi plums though... will have to do so soon!

[Sunny Martinson]

Interesting stuff, as always, Casey. Will start with flax seeds, as I have a bag in my cupboard.

Not so keen on seaweed, though.

[Casey Martinson]

Thanks, Sunny. If you're a beginner with seaweed, I recommend nori. It has a very mild, slightly nutty flavor. Most people use it for sushi, but you can also crumble it over soup. I like to eat it plain as a super-healthy snack. I will grant that seaweeds are a bit of an acquired taste, but once you acquire that taste, you'll be glad you did.

[Danielle Bays]

you've got me craving a masumi roll from Sticky Rice, a fortunate 3 blocks away. It has both nori and umeboshi. yum.