This salad has so many superfoods in it, you may just develop some super body capabilities, for example, better digestion, more energy, and a stronger immune system!

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Are you ready for another show-stopping, incredibly delicious smoothie? You must be because you clicked on this antioxidant-rich beet and berry smoothie. It is as rich in flavor as it is vibrant in color. Although berries are in this smoothie, you can thank the beets for the color and the incredible nutritional profile. Just make sure that you protect your clothing while cutting the beets, or else you run the risk of staining yourself.

There are three superfoods in this beet smoothie: berries (particularly the blueberries), beets, and chia seeds. Chia seeds pack a powerful, nutritional punch, with one serving offering 10 grams of fiber and nine grams of fat, eight of which are healthy fats. Although the berries provide a sweetly tart flavor profile, we increased the sweetness by adding banana and some Medjool dates. The homemade almond milk also provides an added layer of nutrition, but primarily makes this smoothie luxuriously creamy.

Before we give you the recipe, our last note is that people are usually scared of beets. They have a distinct, earthy flavor, but you can temper it by mixing in other fruits. Since beets retain more nutrients in their raw form, they are commonly added to detox smoothies and juices. They may help keep blood pressure in check and have proven to be a great source of folate. Finally, they work to fight chronic inflammation, which is associated with an increased risk of cancer, obesity, heart disease, and liver disease.

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You cannot turn back the clock and fully regenerate the beautifully smooth skin from your youth. There are, however, actions you can take to protect, nourish, and keep the skin looking young and healthy as you age. One of the easiest ways to control the appearance of your skin is through your diet, specifically anti-aging superfoods. 

The word “superfood” gets thrown around a lot, but what exactly does it mean? A superfood provides more nutrients than the average healthy diet. Popular superfoods include kale, spirulina, sweet potatoes, turmeric, and blueberries, in addition to many more. The reason that superfoods matter is because they help to fight free radicals, which are molecules that have an unpaired electron. Without antioxidants from superfoods to combat free radicals, your risk of cell damage, inflammation, aging, and cancer increases. 

Free radicals are the bad guys and antioxidants are the good guys you need to save the day. When choosing foods that will nourish the skin and fight the aging process, select the ones that offer high antioxidant activity. Not only do these foods help to keep the skin younger, but they also have a positive effect on the rest of the body. Let’s take a closer look at these anti-aging superfoods and how they benefit your skin. 

Olive Oil

Great for your heart, olive oil is a staple food in the Mediterranean Diet. Not only is olive oil a great source of monounsaturated fat, but it also provides a high amount of procyanidins and polyphenols, which work to fight skin damage. Olive oil also contains vitamin E, which helps combat environmental or sun damage to the skin. The fatty acids and antioxidants in olive oil contain anti-inflammatory substances that may also fight against cardiovascular disease, cancer, and more. 

Oatmeal

No, we are not referring to the little packages of oatmeal that contain processed ingredients and added sugars. Oats are considered to be a superfood because they contain beta-glucans, which work to fight early signs of aging, such as wrinkles. Oats also contain vitamin E, phytic acid, phenolic compounds, avenanthramides, and other antioxidant substances. Although you may not be able to pronounce those words, they do incredible work for your skin, heart, and cells. Opt for steel cut oats or rolled oats to get the most nutritional bang for your buck.

Tomatoes

Tomatoes are the secret anti-aging superfoods hiding in plain sight. Their rich beta-carotene content is vital for optimal skin health. The body converts beta-carotene into vitamin A, which helps the skin heal faster and triggers the production of healthy cells, ultimately reducing the appearance of wrinkles. Tomatoes also contain other nutrients that support overall health, and they are lycopene, lutein, choline, alpha-lipoic acid, and folate. 

Leafy Greens

Some leafy greens have more super powers than others. Spinach, kale, collard greens, and card are excellent sources of vitamins A, C, and E, in addition to magnesium, fiber, iron, and protein. One cup of kale contains more calcium than a cup of milk, and also offers vitamins A & C, both of which aid skin elasticity. Other leafy greens of note include watercress, arugula, leaf lettuce, and Swiss chard. 

Green Tea

Green tea offers many health benefits because it exhibits potent antiviral, anti-inflammatory, antioxidant, and antimicrobial properties. It contains epigallocatechin gallate (EGCG), a powerful antioxidant that fights wrinkles by reducing damaging free radicals on the skin’s outermost layer. You can drink green tea or take a dietary supplement. You can even use green tea topically, as it is a common ingredient in many anti-aging skin care products. 

Pomegranates

Not only are pomegranates great for the immune system, but they also benefit the skin in several ways. Pomegranates contain ellagic acid, an antioxidant that works to slow down the aging process and helps prevent skin cancer. Researchers attribute the strong antioxidant properties to the tannins (punicalagins), which are polyphenolic compounds. These water-soluble compounds are bioavailable and the body can easily absorb them. 

Nuts

Different nuts offer different nutritional profiles, but researchers agree that walnuts and almonds are great choices. Walnuts offer omega-3 fatty acids, which can help people with dry skin conditions, like eczema and psoriasis. They are also rich in other nutrients that optimize digestion, support weight control, and may reduce the risk of certain cancers. Almonds contain vitamin E, phytosterols, and monounsaturated oleic acid, all of which work together to protect the skin from free radicals. Don’t go nuts on nuts, though, as a handful of either walnuts or almonds will be a sufficient and filling snack.

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Soursop contains compounds known to have anticancer effects, but it doesn’t mean there’s enough evidence to prove it’s benefits in fighting cancer in humans. Soursop is currently illegal in the U.S. and has controversy surrounding it, it could be found in local fruit farms.

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Have you ever enjoyed a salad that has more vegetables than leafy greens? It’s a very different salad-eating experience, and we love it! The salad has various textures, but more than that, it is filling, hearty, and, most importantly, delicious. Just make sure that you thoroughly chop the broccoli into small pieces because large raw broccoli chunks may be difficult to chew and enjoy.

There are a lot of broccoli salads out there, especially pre-made bagged salads that you see in the store. You can enjoy these while cleansing, so long as you avoid the bagged nuts and packaged dressing. The nuts are usually candied and those dressings contain excess fats, added sugars, and other ingredients you cannot enjoy while cleansing. Other than the dressing and nuts or dried fruit, the salad portion is excellent, convenient, and acceptable to enjoy during the cleanse. That is a little pro tip, a pearl of wisdom if you will, for all you cleansers out there.

When it comes to choosing the kale for this salad, you can go for the variety you enjoy, but lacinato kale is a great choice. The leaves have a dark green color and are less curly than other kale varieties. These leaves hold up very well with the other ingredients in this salad. Because kale is a sturdier leafy green, it holds up for a day even if you dress it. Refrigerate the dressed salad overnight and enjoy it the next day for lunch. It’s like you’re meal prepping without knowing it!

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Camu camu (Myrciaria dubia) is a sour berry that is native to the Amazon rainforest. Although it may be a new superfood to the Western world, it has a long history of use by people in the Amazon. In fact, people consume it to enhance overall health and reduce the risk of chronic diseases. This is all thanks to the impressive anti-inflammatory and antimicrobial properties. 

What Is Camu Camu?

Exhibiting a tart flavor similar to cherries, camu camu berries come from the camu camu shrub. Each shrub typically yields 26 pounds of berries per year. The berries are yellowish/red and, although consumed fresh, they are commonly ground into a powder and mixed with other foods. 

From a nutritional standpoint, camu camu is one of the densest food sources of vitamin C, but it also exhibits other minerals, vitamins, and antioxidants. In regards to the vitamin C content, 100 grams of camu camu fruit offers 2,145 milligrams of vitamin C, which is 3,575% of the recommended daily intake (RDI). It also has an estimated 355 micrograms of carotenoids, with the dominant polyphenols being beta-carotene and zeaxanthin. Camu Camu also contains magnesium, copper, potassium, zinc, manganese, and iron. 

Health Benefits

Improves Mood

The high levels of vitamin C may encourage the brain to produce more serotonin, which contributes to better mood. Many anecdotal reports found that camu camu may counteract depressive symptoms, but no clinical studies exist presently. Research does suggest, however, that people with vitamin C deficiency often experience more feelings of depression or lethargy. This is because vitamin C is a cofactor that the body needs to convert tryptophan to 5-hydroxytryptophan in serotonin production.

May Fight Inflammation

One study monitored men who smoked and drank 0.3 cups of camu camu juice for one week. At the end of the study, the vitamin C was able to reduce interleukin-6 (IL-6) and high sensitive C-reactive protein (hsCRP), two inflammatory markers. Camu camu may be able to reduce inflammation because it contains ellagic acid, an antioxidant that helps to inhibit aldose reductase, an inflammation-triggering enzyme. One study also found that the extract of camu camu seeds may also suppress inflammation. 

Supports The Immune System

Vitamin C is one of the most important nutrients for a healthy immune system. Camu camu has 60 times more vitamin C than an orange, and 56 times more than a lemon. In addition to the vitamin C in camu camu, the ellagic acid and zinc also contribute to optimal immune function. The dense concentration of nutrients from camu camu may also improve gut health and fight free radicals in the body. Both of these actions help prevent against bacterial infections, viruses, and other issues. One animal study from 2018 found that camu camu may help prevent obesity by positively altering gut microbiota, which is tied to optimal immune function. 

Improves Oral/Gum Health

Camu camu fruit contains antiviral and antioxidant components that may fight gum diseases like gingivitis. Several studies confirmed that antioxidant-rich foods help reduce the presence of free radicals, which can inflame the gums and accelerate the progression of periodontal problems. Several anecdotal reports of people with gum disease claimed that taking two teaspoons of camu camu powder per day helped improve gum health. 

Supports Health Vision

Carotenoids, which are powerful antioxidants, have the ability to protect eye health, but they also play other roles in the body. One of their primary roles is reducing oxidative stress in the ocular system. One study found that camu camu’s carotenoids may prevent macular degeneration and cataract development. This ability may help you see clearly into old age. Age-related macular degeneration is the leading cause of blindness in people over one the age of 55 in the Western world. Experts predict that the number of people with this condition will triple by the year 2025, so adding camu camu to your diet may be a preventative step. 

The Takeaway

Both camu camu fruits and seeds are rich sources of powerful antioxidants and nutrients. Some research is limited, in regards to the claims mentioned in this article, but it is a nutritionally dense superfood. You may want to consume it in small quantities, as too much vitamin C may be harmful to your health. You shouldn’t consume more than 200% of the RDI of vitamin C per day, so keep this in mind if you add camu camu to your diet. 

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There seems to always be a new and updated list when it comes to superfoods. Is it worth the hype? This week, we will walk you through the Facts and Fiction about SUPERFOODS!

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It’s safe to say that nothing in this world is certain, especially after a two-year pandemic, supply chain shortages, and new coronavirus variants. Despite all of this, the world prevailed and people are excited to see what happens next, especially in the world of food and nutrition. There are many exciting innovations coming to the market, and health experts have a few predictions you can look forward to.

More and more people seem to understand how their eating habits affect both everyday and long-term healthy. Because of this realization, many health experts predict that these decisions will shape food and nutrition trends in 2022. Continue reading to see what you can look forward to in the health world next year. 

More Superfood Lattes

From mushroom coffee and adaptogen add-ins to turmeric lattes, it’s safe to say that people enjoy superfood additions to their morning coffees. Matcha sales grew 5% over the past year and online searchers for turmeric lattes grew 39%. The superfood latte market continues to grow, offering readymade mixes to easily make these drinks at home. Dietitians only see this trend growing into 2022, especially since more people are aware of the health benefits these drinks offer. You don’t have to hop on the mushroom spirulina coffee train, but you can expect to see new and exciting creations.

More Brain Food

Eating for your brain or mental health was paramount during the last couple years, especially with increasing rates of anxiety and depression. More research also came out surrounding the connection between mental health and diet. Many dietitians believe this trend comes from a growing interest in self-care and more awareness about mental health. People also have an interest in longevity and mental acuity, two things that require optimal nutritional intake. You’ll most likely see more articles and diets focused on keeping you sharp and preventing cognitive decline.

More Immunity Support

If the pandemic taught people anything, it was the importance of the immune system. Not only did this become a trend in 2021, but it will also continue to evolve in 2022, with more people focusing on immune-optimizing foods and supplements. In order to develop immune resilience, you have to train and maintain peak immune system performance. This is why experts foresee a larger emphasis on vitamins C & D, in addition to quercetin, all of which benefit immune function. Ginger turmeric shots, green drinks, and other immune-friendly options will definitely receive more attention in 2022.

More Kelp And Seaweed

Kelp and seaweed have existed in various cuisines and cultures for quite some time. The reason that you can expect to see an increase in kelp- or seaweed-integrated foods is because of the environmental factor. Farming kelp pulls carbon out of the atmosphere, and it’s also a nutrient-dense, plant-based food. According to 2021 statistics, kelp and seaweed articles and recipes increased 54%.

More Interest In Gut Health

Probiotic supplements, fermented foods, kombucha, and other gut-friendly foods will continue to grow well into 2022. The interest in gut health extends beyond the average person. In fact, the medical community has a great interest in the gut-lung axis. Like many other parts of the body, the lungs have their own microbiome, but it’s not as diverse as the one in the gut. New research, however, revealed a connection between gut microbiome and the lungs, also known as the gut-lung axis. A healthy gut benefits the immune system, but it may also be essential for fighting off infections in the lungs as well. A new study found a connection between gut health and lung health. Five probiotic strands were able to reduce symptoms of viral upper respiratory tract infections by 27%, according to clinical trials. This opens the door to probiotics and prebiotics benefiting the lungs and other organs. 

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Crohn’s disease affects about three million Americans, with men and women being equally at risk. Belonging to a group of conditions known as inflammatory bowel diseases (IBD), Crohn’s disease can affect any part of the gastrointestinal tract. The most common area, though, is the small intestine. While the disease can show up at any age, Crohn’s disease typically occurs in people between the ages 20-30. 

People who have Crohn’s disease can experience acute inflammation and mild pain, but it’s possible to have long-lasting irritation. Failure to address this pain can lead to reduced immune function and overall strength. The problem with Crohn’s disease is that it spreads through the intestinal wall. That being said, there’s no need to give up on life because of this condition. In fact, there are lifestyle and dietary changes that can curb the effects of the disease. If you or someone you know has Crohn’s disease, the following superfoods are highly beneficial. 

Yams

Yams, or orange sweet potatoes, contain a lot of potassium, tryptophan, and vitamins A & C. In the June 2020 issue of Journal of Coloproctology, sweet potatoes are listed as one of the top three anti-inflammatory foods for people with Crohn’s disease. Some holistic nutritionists recommend that people with Crohn’s puree or mash their foods. This is why yams are perfect! One tip is to peel the yams because the fibrous skin can cause a flare up.

Acai Berries

For how small these berries are, they have an incredibly high concentration of antioxidants. Not only are they low in sugar, but they are also rich in a diverse mix of vitamins and minerals. According to several studies, acai berries exhibited protective effects against colorectal cancer development. During in vitro studies, acai powder demonstrated that it was able to reduce tumor cells. 

Papayas

There are some misconceptions about eating fruit when you have Crohn’s disease. Tropical fruits like papayas, bananas, and mangos are easily digestible and they contain a lot of beneficial nutrients. Papayas, in particular, contain a beneficial enzyme, papain, that assists your body with digesting proteins. They are also rich in folate, potassium, vitamin C, and vitamin A. Opt for Hawaiian papayas because they are much more flavorful. 

Oats

Whether you are or aren’t experiencing a flare-up, oats are beneficial for Crohn’s disease. They contain soluble fiber, which works to absorb water as it slowly passes through the digestive tract. This differs from insoluble fiber, which actually draws water into the colon and can cause diarrhea for people with IBD. Homemade oatmeal is a great breakfast item for people with Crohn’s. 

Raw Honey

According to many health studies, raw honey exhibits powerful antioxidant and antibacterial properties. Ancient civilizations actually used honey in many herbal remedies, especially ones that treated digestive discomfort. Raw honey is naturally rich in hydrogen peroxide, which helps to calm inflamed bowels. This makes it an excellent superfood for Crohn’s disease patients. Just remember to consume honey in moderate quantities to avoid excessive sugar intake. 

Aloe Vera

Aloe vera is a superstar in the world of alternative medicine. Not only can it help accelerate wound healing, but it can also help to reduce inflammation in the bowels. Just like raw honey, aloe vera contains hydrogen peroxide, in addition to other plant compounds. It works to boost overall immune function, which tends to be lower for people suffering from IBD. When you consume aloe vera juice or gel, make sure that it is 100% pure. You don’t want other additives or sugars. Pure aloe vera works to fight bacteria in the gut and has a cooling effect on the digestive tract. 

Homemade Almond Milk

There’s an emphasis on homemade because many store bought almond milks contain emulsifiers, thickeners, gums, and other preservatives. Fortunately, it’s very easy to make your own almond milk, and it tastes much better! Since many people with Crohn’s disease are lactose intolerant, almond milk is a great dairy-free alternative. Additionally, almond milk is naturally rich in vitamin E and free of saturated fats and cholesterol.

Many people with Crohn’s disease have a fear of eating vegetables. They tend to focus on white carbohydrate products, which are not nutritionally dense. There are many vegetables that you can eat, even during a Crohn’s flare up. Butternut squash, parsnips, pumpkin, carrots, and other veggies that you can puree offer lots of beneficial nutrients and are easily digestible. 

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If you want to succeed on the Full Body Cleanse, your snack game needs to be on point. Great snacks need to contain healthy fats, fiber, protein, and complex carbohydrates. All of these help to keep you full, while providing a slow release of energy. There won’t be sugar spikes and crashes that tend to stem from unhealthy chips or sugary bars. Plus, those snacks don’t fill you up. In fact, when you eat those unhealthy snacks, you end up craving more right after you finish!

This homemade trail mix recipe is completely raw vegan and filled with beneficial superfoods. The chewy goji berries offer beneficial antioxidants that work to fight oxidative stress. Raw almonds are great sources of vitamin E, fiber, magnesium, protein, and healthy fats, and they may even help regulate blood sugar levels. Now, this recipe calls for raisins, but you can’t simply buy whichever raisins you like. Make sure that the raisins do not contain added sugars or preservatives like sulfur dioxide. Lastly, the sunflower and pumpkin seeds offer zinc, magnesium, manganese, and may help to improve heart health. Get to snacking, people!

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