A-Z superfood Articles

Baobab fruit is a fairly new superfood to North America, but has legendary medicinal properties that are well known to the people of Africa, who commonly refer to the tree it grows on as “The Tree of Life”. Interestingly, most of these trees (Adansonia digitata) are 200-500 years old and actually store water in their trunks. In fact, one of these trees alone can store approximately 4,500 liters of water!

What Is Baobab Fruit?

Baobab fruit is a fruit that is native to Africa, Madagascar, Arabia and Australia. This well known African super fruit is packed with nutrients including twice the amount of calcium normally found in milk, six times the vitamin C naturally found in oranges, six times the potassium found in bananas and is an excellent source of B vitamins, iron and magnesium. It is also an excellent source of protein, fibre and essential fatty acids.

The antioxidant content of Baobab fruit is incredibly significant. In fact, Baobab fruit has six times the antioxidants found in blueberries and cranberries and even has twice the antioxidants of acai berry! Baobab fruit truly is a potent antioxidant, with an ORAC value (a way of measuring antioxidant levels) of 1,400/gram, blueberries weigh in with ORAC values of 65/gram, pomegranates are 105/gram and goji berries are 125/gram. Clearly, Baobab fruit is the new antioxidant king of fruits!

Health Benefits of Baobab Fruit

This nutrient dense super fruit is used as a nutrient supplement to enhance the diet. It can increase overall energy, boost immunity, reduce inflammation, increase mental clarity, maintain healthy blood sugar levels and create a feeling of fullness.

If you are looking to try a new superfood in your smoothie, this fruit truly has the most to offer in overall nutrient and antioxidant content.

Active Properties

The medicinal properties of Baobab fruit can be attributed to its high antioxidant levels as well as its vitamin and mineral content. It is the phytonutrients within foods that will improve immunity, reduce inflammation and boost energy. Regularly adding superfoods, like baobab fruit, to your diet is an excellent strategy to increase the nutrition in your diet.

Also, Baobab fruit is 50% fiber, of which 75% is soluble fiber and 25% is insoluble fiber. Soluble fiber is known to reduce cholesterol, maintain healthy blood sugar levels and helps to fill your stomach to create a feeling of fullness.

How Do I Take Baobab Fruit?

It has a unique tangy fruit flavor that some describe as, “caramel pear with subtle tones of grapefruit”. In Africa, you can experience this fruit first hand; otherwise you will find it in powder form. You can add 1-3 teaspoons to smoothies, juices, nut milks, yogurt, or sprinkled on oatmeal or cereal. You can also add it to muffins, homemade energy bars and other baking, however heat will destroy antioxidants.

Bee pollen packs many health benefits. It is a powder that is collected from flowering plants by bees. It is a nutritious substance, containing significant amounts of protein, B vitamins, vitamin C, carotene, minerals, essential fatty acids and plant sterols.

Who Would Benefit From Bee Pollen Supplements?

For individuals who lack energy and suffer from depression, bee pollen provides B vitamins, calcium, magnesium and iron. These vitamins and minerals support the adrenal gland (gives you the get-up-and-go energy), brain (supports the production of brain chemicals) and blood (boosts the oxygen carrying capacity of the blood).

Bee Pollen Health Benefits

Bee pollen contains plant sterols and vitamin C, both of which support the immune system. Plus bee pollen is an antimicrobial agent. It is used to treat seasonal allergies and colds and flus. People with intestinal diseases or cancer may find bee pollen helpful because of its easy to use nutrients and immune regulating properties.

Supplement Varieties

Bee pollen can be purchased fresh, freeze dried or encapsulated. Fresh bee pollen should be in an airtight container and should not clump together. Bee pollen is often found in combination with other bee products, like royal jelly and propolis, or in formulas for immune boosting or allergies. If you are using bee pollen for allergies local pollen is the most effective.

Cautions & Warnings

Do not use bee pollen if you are allergic to bees. To ensure that you do not react to bee pollen take a small amount first and watch for signs of any reaction. They can include rash, hives, wheezing and swelling.

Is Seaweed Edible?

Edible seaweed is marine (salt water) multicellular algae either of the red, green or brown subtypes, that grow as underwater plants. The freshwater varieties of seaweed are often toxic and are not covered by this article. Many different types of seaweed have been included as dietary supplements all around the world for centuries as a food source to help increase nutrient intake. Because of this, seaweeds are often called "sea vegetables".

Beyond their culinary use, edible seaweed is packed with vitamins, minerals, and antioxidants, including iodine, calcium, and iron. They can support thyroid function, digestion, and offer anti-inflammatory benefits, making them a versatile addition to a balanced diet. Whether in salads, soups, or as snacks, seaweed continues to be a sustainable, nutrient-dense food enjoyed globally.

Key Nutritional Content of Seaweed

Seaweed contains a large number of minerals including: sodium, calcium, magnesium, potassium, sulfur, phosphorus, zinc, iron, iodine, copper, selenium, molybdenum, fluoride, manganese, boron, nickel and cobalt. Seaweed is one of the richest plant sources of calcium and iron. Depending on the species of seaweed, it can also be a fantastic source of vitamins such as: vitamin A, C, K, and B vitamins, including vitamin B12. Many are also an excellent source of soluble fibre, depending on the species. Some types of seaweed are rich in protein, particularly nori, wakame and dulce. This can provide an alternate protein source for vegetarians who can sometimes have difficulty getting enough in their diet. In general, seaweed is an excellent way to boost the nutritional content of your diet.

Iodine Content of Seaweed

Because of depletion of iodine in the soil, it has become extremely difficult to get sufficient amounts from diet alone. In order to counter this problem, staple foods like table salt are enriched with iodine to help cover the gap. In the case of iodized salt, the inorganic form of iodine is added. Seaweed is often highlighted for its ability to provide a rich organic source of iodine. Natural sources of iodine, such as those derived from seaweeds, are much more absorbable and easier for the thyroid gland to use than the inorganic (mined) sources found in enriched foods. In fact, one gram (a very small amount) of red and green algae can provide between 100 and 300 micrograms of iodine. This can cover the daily requirement of most adults. One gram of brown algae can provide 500 – 8,000 micrograms of iodine, which well exceeds the daily requirements of most adults. Interestingly, with prolonged large intake of iodine, the body will adapt and will regulate accordingly. Sudden changes in iodine intake can impact the thyroid, as this element is the main building block of thyroid hormone. It may be beneficial to ease your way into these sorts of dietary changes.

Hypothyroidism

Some cases of hypothyroidism can be attributed to lack of iodine, and this causes a swollen thyroid (goiter). When there is insufficient iodine available to the thyroid gland, it is not able to produce sufficient thyroid hormone. Thus, it cannot properly regulate the body's metabolism, a condition known as hypothyroidism.

Hypothyroid individuals experience many symptoms due to a lack of thyroid hormone including: fatigue, weight gain, hair loss, constipation, and frequent colds and flus.

Iodine Content and Radioactive Iodine

Seaweeds are rich in iodine, and thus have the potential to protect the thyroid from taking up radioactive iodine in the case of nuclear disaster, as seen in Japan in March of 2011. Radioactive iodine is strongly associated with the development of unhealthy thyroid cells, especially in infant and children populations. The iodine found in seaweed binds to receptors on the thyroid gland, essentially filling the receptors, making it impossible for radioactive iodine to bind and be utilized by the gland in the making of thyroid hormone. This can provide a short-term protection against a sudden threat. Excess iodine can cause thyroid dysfunction, so it is not advised long-term, especially in children. Individuals with a hyperthyroid condition are not advised to take seaweed or iodine.

Types of Seaweed and Seaweed Extracts

Agar

This is an extract from red algae that is often used as a thickening agent for jellies and as a culture medium to grow bacteria and fungi in a laboratory. It can be used in cooking as a vegetarian substitute for gelatin.

Alaria

A certain subtype of brown algae that is closely related to wakame contains a number of different vitamins and nutrients. It also contains approximately 45% fibre by weight and also contains large amounts of bioavailable iron.

Bladderwrack

In addition to being a rich source of vitamins and nutrients such as iodine, bladderwrack also has the ability to help soothe acid reflux. There is also some research indicating that bladderwrack may help to balance the female menstrual cycle.

Dulse

This red algae contains all of the trace elements required by humans. It also has the highest levels of B vitamins and iron of any of the edible seaweeds. Dulse is also approximately one-third protein and one-third fibre by weight, making it a fantastic nutrient-rich addition to any diet.

Kelp

One of the more common seaweed supplements available on the market is kelp. Kelp is an exceptionally rich dietary supplement containing vitamins and minerals including high levels of iodine.

Nori/Laver

Probably the most well-known seaweed on the market is nori. It is commonly found in the dried sheets used to wrap sushi. This seaweed is rich in many vitamins and minerals, including iodine for thyroid support. Nori is also an excellent source of bioavailable iron.

Wakame

This brown algae is most commonly found in seaweed salad and Japanese miso soup. It is rich in vitamins and minerals, as well as iodine. Interestingly, wakame is the only edible seaweed that contains fucoidan, a molecule that has a number of added health benefits. Some preliminary research has found that fucoidan may help to kill unhealthy cells and prevent or treat allergic eczema.

Shopping For Quality Seaweed Products

Depending on which type interests you, seaweed can be found in a number of different forms. Most types are available raw or dried, and can easily be added to any diet in soups, salads, as a wrap for sushi or even simply eaten plain. Most types can be found powdered and/or encapsulated for easy supplementation. Some powdered seaweeds are used as an alternative to table salt for seasoning foods. A number of iodine supplements are made from seaweed sources. The standardized types of these supplements contain a higher level of iodine and a consistent amount in each tablet – usually about 150mcg (0.15mg). This is the preferred form for clinical use in low thyroid conditions, while the un-standardized seaweed supplements are more suitable for people in need of a daily supplement for health maintenance. Often this is more easily achieved by simply incorporating seaweed into your diet as explained above.

What is Spirulina?

Spirulina is an edible, water-grown cyanobacterium (Arthrospira species) that is often hailed as a complete superfood. Packed with a rich array of vitamins, minerals, and antioxidants, it is also a source of complete protein, making it a staple for vegetarians and vegans. Natural health practitioners recommend spirulina for a broad range of conditions, such as aiding in recovery after illness, managing hypoglycemias, lowering high cholesterol, detoxifying from chemicals or heavy metals, addressing malnutrition, and supporting healthy cell growth and nutrient absorption. Because spirulina is so easy to cultivate and harvest, whether in freshwater ponds or commercial facilities, it's regarded as an incredibly sustainable food resource, offering a low environmental footprint while delivering potent nutritional benefits. 

Spirulina Health Benefits & Nutritional Profile

Protein Content in Spirulina

By weight, it contains 60-70% protein. It is a source of complete protein because it contains all of the essential amino acids. It is actually superior to typical plant protein sources, such as legumes, and because of this, it is a great addition to any vegetarian diet. Also, these proportionately high levels of protein can actually help to stabilize blood sugar when spirulina is supplemented between meals. This can help to reduce sugar fluctuations in diabetics and those with hypoglycemia.

Healthy Fat Content

By weight, it is approximately 7% fat, which is almost entirely healthy omega-3 and 6 fats. It is a rich source of GLA, ALA, and linoleic acid. It also contains EPA and DHA, the omega-3 fatty acids also found in fish oil. These healthy fats can help to regulate cholesterol levels and stimulate healthy steroid hormone synthesis, including sex hormones. EPA acts as an anti-inflammatory in the body, and DHA helps to promote proper brain health.

B vitamins in Spirulina

It contains a few different B vitamins, including: B1 (thiamine), B2 (riboflavin), B3 (niacin), B6 (pyridoxine), and B9 (folic acid). Although many companies claim that spirulina is a source of vitamin B12, the kind found in it is not active in humans, so alternative sources of vitamin B12 are still required.

Carotenoids

Some of the nutrients found in spirulina are carotenoids such as: beta-carotene and zeaxanthin. These are strong antioxidants that can help to protect the body against free radicals.

Chlorophyll

Part of the green colour of it is created by the presence of chlorophyll. This nutrient is a potent detoxifier that can help to speed the release of toxins from the bloodstream by binding them in the intestines. Chlorophyll can also help to increase the oxygenation of tissues by nourishing red blood cells. Interestingly, it has also been shown to do the work of hemoglobin in the blood, which is thought to be due to it resembling the human hemoglobin (oxygen-carrying) molecule.

Phycocyanin

Spirulina also contains phycocyanin, a blue-green pigment that has been shown in animal models to increase the survival rate in unhealthy liver cells. Further research is required to establish this effect.

Other Vitamins and Minerals

In addition to the B vitamins, spirulina also contains vitamin C, vitamin A, vitamin E and vitamin D. These are strong antioxidants that perform a number of different functions in the body. It is also a source of important electrolytes and minerals such as potassium, calcium, copper, iron, magnesium, manganese, phosphorus, selenium, sodium, chromium, and zinc. Each of these is essential to the maintenance of health.

How Can I Get More Spirulina?

As a supplement, spirulina is found in tablets, liquid, and powder. Some commercial “green food” smoothies and “energy” drinks contain spirulina. Greens powders also often contain this nutrient due to its rich nutritional benefits. You can take spirulina supplements or make some dishes at home to get more spirulina. Here is the recipe for Spirulina Chocolate Dough Bites.

Contamination Fears

It has been declared safe by the US National Institute of Health. Unfortunately, certain strains of cyanobacteria produce small amounts of toxins, and if these are inadvertently mixed with the spirulina during improper culturing, it can cause small levels of contamination. There is also the potential for heavy metal contamination, depending on the water source from which it is grown. Be sure to use a trusted source for your spirulina to ensure you get all of the health benefits without any potential detriments.