Superfoods

course syllabus for Your Well-Being online health and wellness education course

Course Outline

Main Ideas

Learning Objective

Understand the health benefits of nutrient-dense superfoods and their role in disease prevention.

Behavioral Objective

Incorporate more superfoods like berries, cruciferous vegetables, and chia seeds into your diet to promote overall health and vitality.

Key Thought

Nutrient-rich superfoods provide the body with essential vitamins, minerals, and antioxidants that help prevent chronic diseases and support optimal health.

Main Ideas

Learning Objective

Understand the health benefits of nutrient-dense superfoods and their role in disease prevention.

Behavioral Objective

Incorporate more superfoods like berries, cruciferous vegetables, and chia seeds into your diet to promote overall health and vitality.

Key Thought

Nutrient-rich superfoods provide the body with essential vitamins, minerals, and antioxidants that help prevent chronic diseases and support optimal health.

Terms

Cruciferous Vegetables

noun

A group of vegetables that include broccoli, kale, Brussels sprouts, and cabbage, known for their high levels of nutrients and cancer-fighting properties.

Omega-3 Fatty Acids

noun

Essential fatty acids found in chia seeds, flaxseeds, and fish, which support heart health, brain function, and reduce inflammation in the body.

Polyphenols

noun

Natural compounds found in plants, particularly in tea and berries, that act as antioxidants and may protect against inflammation and disease.

Superfoods

noun

Superfoods are nutrient-dense foods believed to be particularly beneficial for health and well-being. They are often high in antioxidants, vitamins, and minerals. Common examples include blueberries, kale, nuts, seeds, and fatty fish like salmon.

Terms

Cruciferous Vegetables

noun

A group of vegetables that include broccoli, kale, Brussels sprouts, and cabbage, known for their high levels of nutrients and cancer-fighting properties.

Omega-3 Fatty Acids

noun

Essential fatty acids found in chia seeds, flaxseeds, and fish, which support heart health, brain function, and reduce inflammation in the body.

Polyphenols

noun

Natural compounds found in plants, particularly in tea and berries, that act as antioxidants and may protect against inflammation and disease.

Superfoods

noun

Superfoods are nutrient-dense foods believed to be particularly beneficial for health and well-being. They are often high in antioxidants, vitamins, and minerals. Common examples include blueberries, kale, nuts, seeds, and fatty fish like salmon.

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Introduction

Better health and well-being begin with the food we eat. Superfoods, celebrated for their high nutrient density, offer exceptional benefits that can enhance vitality and reduce the risk of chronic diseases. Incorporating these natural, nutrient-packed foods into your daily routine can transform your health, increase energy levels, and support long-term wellness. With informed choices, anyone can experience the life-changing effects of superfoods and improve their overall quality of life.

Rediscovering Whole Foods

Historically, whole, natural foods formed the cornerstone of a healthy diet. However, the rise of processed and convenience foods has led to a shift, with many people relying on options stripped of vital nutrients today. These processed foods often need more richness and balance than whole foods provide. Returning to nutrient-dense, unprocessed foods allows individuals to nourish their bodies more effectively, boosting their health and reducing the risk of chronic conditions.

The Power of Superfoods

Superfoods stand out because of their concentrated nutritional value. They provide the body with essential vitamins, minerals, and antioxidants that strengthen natural defenses and combat disease. These nutrient powerhouses can play a key role in preventing illnesses like cancer and heart disease. Many superfoods, such as berries, leafy greens, and seeds, are readily available and easily incorporated into a healthy diet.

Berries

Red, blue, or purple berries contain compounds known to fight cancer. These fruits are loaded with vitamin C and other antioxidants. Popular options include blueberries, raspberries, and strawberries. Even red wine, in moderation, offers similar benefits due to its antioxidant content.

Cruciferous Vegetables

Cruciferous vegetables such as broccoli, Brussels sprouts, cabbage, kale, and collard greens have been shown to suppress cancer tumors. Chlorophyllin found in kale, for example, may reduce the risk of liver cancer.

Chocolate

Raw cacao is one of the most concentrated sources of antioxidants. Raw cacao preserves its nutritional properties, unlike traditional chocolate, due to minimal processing. It is also high in magnesium and iron, making it a healthy and enjoyable addition to any diet.

Green Tea

Green tea is rich in antioxidants, specifically catechins, which have anti-cancer properties. Thanks to its high polyphenol content, studies suggest that green tea may help fight prostate, breast, lung, and colon cancers.

Chia Seeds

Chia seeds are nutrient-dense and provide five times the calcium of milk and more omega-3s than salmon. They are also a good fiber, protein, and trace minerals source. Chia seeds help detoxify the body by moving through the digestive system and removing toxins.

Raw Honey

Raw honey contains natural antioxidants, enzymes, and essential vitamins and minerals, including calcium, iron, and zinc. Bee pollen, found in raw honey, is a complete food often used to help fight allergies and boost immunity.

Acai

The acai berry is known for its antioxidant properties. It contains omega-3s, fiber, protein, and minerals and has been shown to have significantly more antioxidants than blueberries, making it a powerful food for supporting the immune system.

Goji Berries

Goji berries are another excellent source of antioxidants. They contain a wide range of vitamins (A, B1, B2, B6, and E) and protein, helping to combat cancer cells while promoting overall health.

Healthy Breakfast Options : 2:34

Superfood Discovery

Objective: Identify and incorporate superfoods into your diet.

Activity:

Research three superfoods from the article (such as berries, cruciferous vegetables, or chia seeds).
Make a shopping list and purchase these superfoods.
Try incorporating them into your meals this week, either as snacks or as part of your main dishes.
Reflect on how including these superfoods makes you feel over the course of the week.

Superfood Meal Planning

Objective: Plan and prepare a meal using superfoods.

Activity:

Create a meal that features at least two superfoods from the article (such as green tea, chia seeds, or raw honey).
Prepare the meal at home and be mindful of the ingredients you're using.
Take note of the nutritional value and how you feel after eating this nutrient-rich meal.

Superfood Smoothie

Objective: Create a nutritious smoothie using superfoods.

Activity:

Choose 2-3 superfoods like acai berries, chia seeds, and raw honey to include in a smoothie.
Blend them together with a base of almond milk or coconut water.
Enjoy the smoothie and reflect on how incorporating these foods affects your energy levels and mood.

Rusty chain links illustrating the cellular oxidative process.

How Antioxidants Slow the Aging Process and Help Prevent Disease

Oxidation is involved in aging and many other disease processes. Our bodies use antioxidants to oppose the cell oxidation process. Learn about some healthy food options and NuMedica antioxidant supplements that can help.

fresh, healthy juice from spinach, oranges and limes

Juicing Basics: What You Need to Know

Have you asked: is juicing healthy? For most people who eat a Westernized diet, the answer is a resounding yes!

In a nutshell, juicing is an excellent way to increase your daily servings of fruits and vegetables and prevent chronic illnesses. You'll feel (and look) better, all through one simple technique.

fresh juices displayed made from natural whole food fruits and vegetables

Juicing Recipes: Targeting Health Benefits

Did you just get a juicer and are now looking for recipes and advice for what to put in your juice? You may be wondering what are the best fruits and vegetables for juicing. You may even want to include healthy superfoods! But what are they?

You have plenty of options at your fingertips. Read on to learn how to put together a juice that taste great and meets your health goals.

Whole Foods Plant-Based (WFPB) Diet

How many times have you jumped on-board the diet train with high hopes of weight loss and improved health, only to discover limited food choices, difficulty staying on-track, and few measurable health benefits? Diet fads come and go, but one - the whole foods, plant-based diet (WFPB)- isn't a fad.

Superfoods

Main Ideas

Learning Objective

Behavioral Objective

Key Thought

Main Ideas

Learning Objective

Behavioral Objective

Key Thought

Terms

Terms

Introduction

Rediscovering Whole Foods

The Power of Superfoods

Berries

Cruciferous Vegetables

Chocolate

Green Tea

Chia Seeds

Raw Honey

Acai

Goji Berries

Superfood Discovery

Superfood Meal Planning

Superfood Smoothie

How Antioxidants Slow the Aging Process and Help Prevent Disease

Juicing Basics: What You Need to Know

Juicing Recipes: Targeting Health Benefits

Whole Foods Plant-Based (WFPB) Diet

Course Outline