TO OUR SEMINAR Superfoods or Supermyths Presented by Dr Tim Crowe Thinking Nutrition 22 February 2017 UPCOMING WEBINARS Countering Violent Extremism in Australia and Southeast Asia Presented ID: 775769
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WELCOME WARRNAMBOOL ALUMNI TO OUR SEMINAR
Superfoods or Supermyths?
Presented by Dr Tim CroweThinking Nutrition
22 February 2017
Slide2UPCOMING WEBINARS
Countering Violent Extremism in Australia and Southeast Asia
Presented by Professor Greg BartonResearch Professor and Chair of Global Islamic Politics Alfred Deakin Institute for Citizenship and Globalisation
In this webinar Professor Greg Barton will discuss countering violent extremism in Australia and in the Southeast Asia region.Wednesday 1 March 2017, 12.30 pm to 1.30 pmTo register, ask the Alumni Team
Slide3Slide4Dr Tim Crowe
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Superfoods or Supermyths?
Slide5On Today’s Menu
What is behind the branding of foods as ‘super’?Superfood wins and failsTop Foods to ConsumeTips for a varied diet
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Slide6What is a ‘Superfood’?
A food with a high phytonutrient content (e.g. antioxidants, fibre, selenium, omega-3s etc.) that may offer health benefitsNo legal definitionHas no meaning among nutrition scientistsMore an over-used marketing tool
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Slide7Coconut Oil: The Magic Elixir
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Slide8Common ‘Superfoods’
BlueberriesPomegranatesWheatgrassGojiNoniMangosteenAçaiChia seeds
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Broccoli
Garlic
Pumpkin seeds
Tea
Soy
Coconut oil
Spirulina
Quinoa
Slide9Slide10Goji
Claims they have the highest level of vitamin C of all plants (up to 500-times an orange!)‘18 amino acids’‘Life extension’ claimsCan interfere withblood-clotting medicationsand increase bleeding risk
Slide11Wheatgrass
Claims: Blood cleanser and ‘detoxifier’ attributed to the plant enzymes and the chlorophyll contentCommon claim that a shot is equivalent to a kilogram of vegetables is a complete mythFloret of broccoli or tablespoon of spinach contain more folate and vitamin C than wheatgrass shotChlorophyll not absorbed by thebody, requires sunlight for activation,and supposed high levels are nohigher than other green vegetables
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Slide12Acai
Cherry-sized purple berry fruit of the acai palm
Lab studies suggest it may have anti-cancer and anti-inflammatory effects, as well as a possible use in treating heart diseaseLimited human studies on its health effects‘It is a poster child of the power of the Internet to promote products for which only limited phytochemical and pharmacological information is available’ Heinrich M et al. Phytochemistry Letters 2011;4:10-21
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Slide13Oats vs Quinoa
OatsQuinoaKilojoules1634 kJ1546 kJProtein17 g14 gFat7 g6 gCarbohydrate66 g64 gFibre11 g7 gMineralsSimilarSimilarGluten-free?YesComplete proteinNoYesCost$$$$
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USDA National Nutrient Database www.ars.usda.gov
Slide14Antioxidants
Total antioxidant capacity (TAC) measured using ORAC (oxygen radical absorbance capacity) test
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Wu et al. J Agric Food Chem. 2004;52:4026-4037
Slide15An Apple a Day
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Slide16Why buy them?
‘Superfruit’ juices contain a range of nutrients, but marketing spin vastly exaggerates their health benefitsTypically sold at high cost through multi-level marketingUntil better scientific evidence arises, cheaper and wiser to get antioxidants from ‘traditional’ fruit and veg sourcesSince July 2007, marketing of products as ‘superfoods’ is prohibited in the EU unless accompanied by a specific medical claim supported by credible scientific research
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Slide17Top Foods to Consume
Literally thousands of natural chemicals in foods that can affect our health
There is no one ‘
superfood
’
Think ‘
super diets
’ instead
Rather than focus on the effect of a single nutrient, focus on the total effect of food to health
Slide1810. Yoghurt
Great source of calciumLow in fat and high quality proteinSource of ‘good’ bacteria‘Reduced-fat’ yoghurt may have more calories than regular yoghurt – check the labels!
Slide199. Tomatoes
Contain a powerful antioxidant – lycopeneFound in red/orange coloured fruit and veggiesMay offer protection against prostate cancerCooking makes the lycopene more available to the body (especially with a small amount of oil)
Slide208. Soy
High-quality proteinContains ‘isoflavones’ that have weak estrogen activitySoy protein found to lower LDL-cholesterolLower breast cancer risk and good for post-menopausal symptoms???Better evidence for soy than isoflavone supplements
Slide217. Dark Chocolate
Dark chocolate has typically 2-3 timesmore cocoa as milk chocolateRich source of flavanols which are potent antioxidantsClinical trials show it can:↓ blood pressure↓oxidation of LDL-cholesterol↑blood flowImprove the action of insulinRegular eaters of cocoa-containing foods havelower rates of heart disease
Slide226. Fish
High in omega-3 fatty acidsGood sources: salmon, herring, sardines and capsulesEdible bones for calciumOffers protection against:Heart disease (stops blood from clotting, improves heart beat rhythm, lower blood fats)Rheumatoid arthritis (anti-inflammatory)Mental health: depression, ADHDDementia, Alzheimer’s
Slide235. Berries
Includes blueberries, blackberries, cranberries, raspberries,strawberries and even goji andacai berriesFibreHigh in antioxidants and polyphenolsThree servings per week linked with a lower risk of heart attacks
Slide244. Tea
Rich in flavonoids (a class of polyphenols that have antioxidant activity)May slow cancer growth and lower heart diseaseBlack and green tea both good, though greater evidence for green tea for heart diseaseSome evidence of anti-depressant effectsGood source of ‘water’
Slide253. Nuts and Seeds
High in ‘good’ mono- and poly-unsaturated fatHigh in vitamin EGood source of fibre and proteinAssociated with favourable body weight outcomesLinked with heart disease and diabetes protection
Slide262. Oats
Good source of protein andB-group vitaminsLow in fatGreat source of fibre for keeping blood sugar and cholesterol levels under controlHelp with feelings of ‘fullness’ after a meal
Slide271. Cruciferous Vegetables
Broccoli, cauliflower, turnips,
Brussels sprouts, kale, bok choy,
cabbage, and radishes
Broccoli: vitamins A, C, B group, and fibre
Potent cancer protection: inactivate cancer-causing molecules and act as antioxidants
Slide28Tips for Food Variety
There are over 50 different types of fruits and vegetables available any time of the yearGo nuts for nutsChoose recipes with lots of ingredientsAlternate your breakfasts
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Slide29Food Variety Challenge
How many different foods do you eat each day?30 is the targetAverage Australian eats between 15 and 18
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Slide31Presented by Dr Tim Crowe
22 February 2017
QUESTIONS