Cacao, açai, hemp, and chia seeds are small but mighty super foods. Maybe you’ve heard of them. In the past five years they have grown in popularity. So much so that açai and chia are easily found at some major grocery retailers. From my experience cacao and hemp haven’t quit made it out of the specialty retails, yet. However, there is always Amazon. Amazon does have all of these at the click of a mouse and a few other things I’m sure I needed… Ok back to Super foods.
These 4 super foods are packed with anti-oxidants, the free radical fighters that boost our immune system. Free radicals help cause inflammation with in our bodies that contribute to aging, heart disease, cancers, auto immune disease, and the list of negatives goes on. Luckily for us super foods like cacao, acai, hemp, and chia are easier than ever to find and even easier to incorporate into our meal plans.
Being high in antioxidants is a great reason to start consuming these 4 super foods. What also makes the 4 foods so special is that they are also great sources of proteins, fiber, vitamins, and minerals.
What I like about these 4 super foods is that you get a dietary bang for your buck. In addition to being high in antioxidants, these 4 foods are also great sources of proteins, fiber, vitamins, Omega’s, and minerals.
While being high in antioxidants is a great reason to start consuming these 4 super foods, they are so easy to incorporate into a healthy lifestyle! All of these go great in a smoothie. Many of them can be used in baked goods and other cooking. All can be incorporated into a breakfast or snack routine.
And the Super Foods are….
1. Cacao
Cacao vs Cocoa what is the difference?
Cacao or cocoa? You may be thinking,” is this a case of Tomato or tomatoe?” Not really. While cacao and cocoa come from the same part of the Theobroma cacao plant, they are processed differently.
Cacao is the raw form of cocoa, if you will. The cacao seed is fermented, and dried. Sometimes using a light heat, but unroasted. Less heat applied to the product the higher the level of antioxidants. Once the cacao is heated above 104 degree’s Fahrenheit, the antioxidants, vitamins, and minerals start to deteriorate. It is that process that makes all the difference in their antioxidant levels, omega-3’s, vitamins, and minerals.
What’s in it
Cacao is a superfood because it is loaded with heart and brain healthy magnesium, inflammation fighting flavonoids, high in easily absorbed iron, excellent source of fiber, monosaturated fat, and theobromine. Theobromine is an alkaloid that is similar to caffeine. Theobromine, like caffeine, it believed have a positive effect on mood and give an energy boost.
Cacao’s antioxidant content cannot be understated. It has forty times the amount of antioxidants as blueberries. That’s right, 4-0.
How to Eat it
The most common form of cacao are cacao powder and cacao nips.
Cacao nips are simply cacao beans that have been chopped into small pieces. Fun fact, 1oz of cacao nips has 9 grams of fiber and 6% of your daily requirement of Iron!
Cacao powder is not as bitter tasting as unsweetened cocoa powder. It can be used as a measure for measure substitute for cocoa powder in your baked goods.
Using cacao products in smoothies and snack mixes keeps the antioxidants intact while adding some fun flavor. It’s also a popular addition to lattes even though heat can deteriorate the antioxidants in the cacao.
To get you started:
Coffee- Kristi over at Farmstead Chic blog has a yummy mocha latte. Her latte is dairy free and uses cacao powder. Kristi’s latte is perfect for vegans, paleo, Whole30, vegetarians, and regular folks.
Smoothie- If you are in the mood for a smoothie, Sara at Tastefulventure has 4 ingredient Banana Peanut butter smoothie with your name on it.
To Go- If trail mix is more your thing, simply add cacao nips to your favorite nut and fruit mix.
2. Acai
The Acai fruits’ claim to nutritional fame is its high level of easily absorbed anti-oxidants.
19 amino acids and more anti-Oxidants than any other commonly eaten berry. The antioxidant level of the acai berry is three times higher levels than blueberries or cranberries and they are easily absorbed. There is also evidence that the anti-oxidants found in Acai are particularly good at protecting the brain from inflammation and improve memory function.
Acai is a dark purple fruit high in polyphenols. These are the free-radical fighters also found in red wine. Polyphenols help to prevent inflammation, chronic disease, diabetes, and promote cardiovascular health.
100 g of Acai will give you 3 grams of fiber. Fiber, is great for regularity, but don’t forget fiber also helps to keep blood sugar levels steady and has heart healthy benefits.
An acai serving of 100g will also give you 103% of your daily value of manganese. Now manganese isn’t one you hear much about. However, manganese helps to prevent osteoporosis and inflammation.
Acai also has high levels of the monounsaturated fat, oleic acid. Again, this is another inflammation fighter and heart health booster.
Easiest way to find Acai berries is frozen, dried, juiced, or powdered.
To Get You Started
Smoothie bowl- Rachel, Healthy and Psyched, has a gorgeous power packed Acai smoothie bowl using frozen fruit, powdered acai, and cacao nips (optional). Her low-cost is vegan, gluten free, and easy to make!
Smoothie- If you don’t have time for a bowl, or it’s not your thing, The Green Blender has a Raspberry Orange Acai smoothie to go with you.
On the go- Like cacao, dried acai berries can be added to your favorite trail mix.
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3. Hemp
There is a lot to like about hemp. It is easily digested by our bodies. Hemp protein contains 9 amino acids, meaning it is a complete protein. Hemps digestibility and amino acids make it a good protein choice before a workout.
Hemp like marijuana does contain THC. Hemp contains about 0.3 to 1.5 % THC. On the other hand, marijuana contains 5 to 10% THC. Hemp powder won’t get you high, but it will enhance your bodies ability to fight free radicals, strengthen your bones, and protect your heart.
What’s in it
Hemp is a super food for many reasons: 9 essential amino acids, 20 amino acids, 19 g of protein per serving, omega-3 and omega-6 fatty acids, GLA, magnesium, iron, and the plant proteins edestin and albumin.
Protein- A serving of hemp powder, 4 TBSP, provides 12 g of protein. The type of protein found in Hemp is special. It’s easily digested by our bodies and it has edestin and albumin. Edestin and albumin are special because they are plant proteins that support our immune systems by allowing our blood to form antibodies.
Hemp protein also contains inflammation reducing gamma-linolenic acid (GLA). GLA is an omega-6 that has been shown to support cardiovascular health and prevent bone loss.
Vitamins and minerals- 4 TBSP of Hemp powder contain 65% of our daily allowance of magnesium, 5g of Fiber, and 35% of the daily value of Iron.
Magnesium, is under discussed, in my opinion. Magnesium plays a role in 300 enzyme functions in our bodies! It aids in our body’s absorption of other vitamins, minerals, and proteins. Magnesium has also been shown to strengthen our immune systems, bolster cardiac health, and like GLA, it helps strengthen bones.
How to Eat it
The most common way to consume hemp is in the form of hemp protein powder. There is also hemp and hemp seeds (hemp hearts). Hemp can be added to yogurt, baked goods, smoothies, and oatmeal.
If you want your baked goods to become super food power houses, replace 25% of your flour with hemp protein.
To Get You Started
Smoothie-Get a coffee boasts and an antioxidant jolt with Gunjan’s coffee hemp smoothie over at Kiip Fit. It uses hemp milk, hemp seeds, and powdered coffee.
Hemp Milk- Whole Foods Mama has a recipe for making your own hemp milk.
Breakfast or snack- Meal Prep on Fleek has a 4-ingredient overnight oat recipe with hemp hearts, chia, almond butter, and almond milk, that is paleo, keto, and gluten free friendly. This recipe is breakfast super food slam dunk!
4. Chia
For its size the chia seed is considered one of the top anti-oxidant super foods. Yes, Chia like the chia pet on television. Chia is a not just for novelty gifts. Chia is a little black seed packed full of superfood prowess!
Chia seeds are affordable and small enough to add to baked goods recipes, smoothies, yogurt, and oatmeal. Chia seeds can also be made into their own stand-alone snacks or breakfast, like chia pudding.
What in it
Chia seeds are so nutrient dense that 1 ounce provides your body with 30% of it daily value of magnesium, 44% of Fiber (11g), 4.4 grams of protein, 18% calcium, and 27% of your daily allowance of phosphorous.
The little chia seed is also tiny free radical warrior. Mexican scientists have found the antioxidant levels in chia seeds to stop up to 70% of free radical damage! That translates into cancer fighting, anti-aging, healthier heart, and helps prevents cognitive decline. All in that little seed!
The chia seeds mix of antioxidants, fiber, and proteins help to fight inflammation as well as promoting weight loss.
How to Eat them
Chia seeds are easy to add to your diet. I find they are in most grocery stores too.
I highly recommend experimenting with them in your baked goods. I have added chia seeds to my banana chocolate chip muffins. My niece, who hates any food that she thinks could be healthy, loves them!
They are a regular addition to my yogurt and oatmeal’s. They are filling little guys. I have noticed that I am not able to finish a full bowl of oatmeal when it has chia.
They are also an easy addition to smoothies.
Then there are chia puddings. Chia puddings are immensely popular. They can be prepared over night or some within 30 minutes. Chia puddings the chia seed is soaking. This has actually been found to be one of the most efficient ways to receive the chia seeds health benefits.
To Get You Started
Pudding- Chia seed pudding is so popular that The Greatist has a round up of 36 different chia seed pudding recipes. They have all kinds of chia puddings, fruity, chocolaty, and more.
Snack- Chocolate Coconut Chia Seed Bars ,from Running on Real Food, is an amazing antioxidants snack. Deryn’s chia seed bars have raw cacao as well as chia seeds. These guys are a no bake bar. 30 minutes and they are ready for you to take anywhere.
Smoothie- If you are smoothie partial, how about Jen Elizabeth’s Journals Triple Berry Chia Seed detox smoothie. This is a tasty, easy smoothie utilizing frozen berries and ¼ c chai seeds. ¼ cup of chia seeds may sound like a lot, but this recipe makes 6 servings. Jen is so on it, the she includes tips for freezer storage.
Staying Healthy
When it comes to using food as medicine it just got easier with Cacao, açai, hemp, and chia seeds. Our health is precious. Life gets busy and it can be hard to remember to take care of ourselves. Incorporating any of these 4 super foods into your daily routine makes taking care of our health easier. Mix any of these antioxidant rich super foods into your smoothie and you’ve just bolstered your cognitive health, cardiovascular health, strengthened your bones, and fought the free-radicals that try to take your health. Cacao, açai, hemp, and chia seeds four little foods that pack one heck of a healthy punch.
Have you used any of these super foods? Which is your favorite?
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