If you like to have blueberries in a breakfast smoothie and include broccoli and beetroot in your diet, then you know something about superfoods.
You will be aware that to be classed as a superfood a particular food item or drink must be high in beneficial nutrients, such as minerals, vitamins, antioxidants, and essential fatty acids.
In addition, superfoods are usually relatively low in calories. You know that, in the main, superfoods are plant-based but that ingredients e.g., salmon are included within their number. But do you know about, Griffonia Seed, Ashwagandha and Yuzu?
Let me share some information so you can see why they’re worth including to your diet:
GRIFFONIA SEEDS
These seeds come from the Griffonia simplicifolia plant, a climbing shrub found in Central and West Africa. Locally the leaves are used to make palm wine and the sap is also drunk. Traditionally, different parts of the plants are used for different ailments. For example, the leaf sap for kidney issues or inflamed eyes; and a paste made from both stems and leaves are used on wounds.
However, it is the medicinal properties of the seeds that are what truly set this plant aside as one of nature’s miracle workers. The seeds are a natural source of a chemical called 5-hydroxytryptophan (more commonly known as 5-HTP).
Properties
Essentially, the superfood qualities of the Griffonia seed are that of 5-HTP, another substance that has undergone substantial research. 5-HTP is an amino acid which helps your body to produce serotonin, a chemical messenger that transmits signals between nerve cells. When serotonin is low, it leads to various health issues, which is why topping up on 5-HTP can help redress them.
Perhaps most well-studied is the effect of 5-HTP on depression symptoms and it is believed that the effect of raising serotonin levels can help reduce symptoms. Not only that, because serotonin can be converted into the ‘sleep hormone’ melatonin, it may also aid in restful sleep. It can also increase feelings of being full, thus decreasing appetite and promoting weight loss.
More specifically, 5-HTP, found in Griffonia seeds, is also being researched in relation to benefits for both migraines and fibromyalgia.
Getting Griffonia seed into your diet
As with Ashwagandha, 5-HTP supplements are readily available. It is also found in combination with nutrients with similar properties, for example sleep-promoting ingredients, in supplement form. Look also for drinks with Griffonia seed as an ingredient. There are drinks available now with all three of these little-known superfoods included, for example Operate is a nootropic sports drink containing Ashwagandha, Yuzu and Griffonia Seed giving you a triple superfood hit in one go!
ASHWAGANDHA
Ashwagandha (Withania somnifera) is also known as winter cherry or Indian ginseng and you’re most likely to have heard of it if you are familiar with Ayurveda (the ancient Indian system of medicine that takes a natural, holistic approach to curing disease).
The name may be a bit of a mouthful, but its meaning is quite simple: it describes the odour of the root – a non-literal but equivalent translation is ‘smells like a horse’. This root is the base of an evergreen shrub that grows in India and the Middle East, as well as parts of Africa.
It has been used for thousands of years – possibly since before 6000BC. In the Ayurvedic tradition it is used as what is known as a Rasayana, for its wide-ranging health benefits and for promoting physical and mental health in those who take it.
Properties
As per the Ayurvedic position, this herb has benefits for both physical and mental health and wellbeing. In physical terms, not only have studies shown that Ashwagandha can help to reduce both blood glucose and triglycerides (fat in the blood), implying positive effects in diabetes, it has also been shown to improve the performance of the heart and lungs when it comes to delivering oxygen to muscles.
If fitness is your thing, you may be interested to know that there have been studies on the herb showing positive results in terms of improving both muscle strength and size.
While bigger muscles may make some people happy, the potential mental health benefits of Ashwagandha go beyond that. In fact, it is probably best known for its purported ability to reduce anxiety and stress, and aid sleep. Other studies have also suggested it has benefits for memory and focus.
And finally, many further studies have evidenced an improvement in sexual function in women and also potential positive effects on fertility in men.
Getting Ashwagandha into your diet
Of course, you can take Ashwagandha as a health supplement in capsule or powder form but, if you are not one for popping pills, it can be taken as a tonic, as it has been traditionally. Unlike some herbs, this can be rather bitter, so it is best mixed with other ingredients. You could mix your own traditional combination with milk, ghee and honey, or buy a pre-prepared drink, perhaps with other beneficial nutrients included.
YUZU
Yuzu or Citrus junos is, as the Latin name implies, a citrus fruit. It is looks similar to a tangerine but with thicker, bumpier skin. Its taste, however, is sharper – more like lemon, lime and grapefruit combined. Yuzu’s seeds are larger and more numerous than other citrus fruits, meaning that when extracting the flesh / juice Yuzu has a lower yield than say, oranges.
It’s commonly believed that Yuzu fruit originated in China, along the Yangtze River where it is still grown there today. It is also grown in Australia, Spain, Italy, France and Korea. Yuzu has a long history in Japan, having reached there around 1300 years ago and was used as a medicine. Today it is said that the fragrance of the Japanese fruit is far superior to the Yuzu grown elsewhere.
Properties
The reason Yuzu was traditionally used as a medicine – particularly for fending off colds – is likely to be down to its high level of vitamin C. Vitamin C is, of course, a powerful antioxidant and other antioxidants are also found in the Yuzu fruit, including flavonoids and carotenoids. Antioxidants neutralise potentially harmful free radical, which damage cells and can cause oxidative stress. Because of this, antioxidants are widely held to reduce the risk of certain diseases, including heart disease and type 2 diabetes
In addition to the antioxidant content, there have been numerous animal studies on Yuzu’s health benefits, and they indicate benefits for cholesterol reduction, heart and circulation, diabetes and bone health, as well as potentially fighting some infections.
The star feature of Yuzu, though, may well be Limonene: an essential oil that is found in the skin. Studies have shown this oil to possess beneficial properties including being antioxidant, anti-inflammatory and possibly even disease prevention.
Getting Yuzu into your diet
In East Asian cuisine, the whole yuzu fruit (peel, juice and seed) is used as a flavouring agent in seasoning, desserts, drinks sauces, marmalades and sauces.
As Yuzu is so sour it means you’re unlikely to want to eat it like you might other citrus fruits, such as a Satsuma. In the UK, Yuzu is expensive, but if you can get hold of it, Yuzu can be used in much the same way as lemons and limes with both the juice and zest adding flavour and zing to food and drinks. You can also now buy Yuzu juice, and other drinks with Yuzu juice in the recipe, however, check the sugar levels in these products. You want to gain the health benefits of Yuzu not a sugar hit!
ABOUT THE AUTHOR
Kash Atwal is co-founder of Operate, the UK’s first nootropic sports drink. Formulated to help you operate your mind and your body, this plant-powered drink comes in three unique and delicious flavours; peach and green tea (for energy), raspberry and cranberry (to speed recovery) and lemon and yuzu (to give you a boost). Each bottle is low in calories, has no added or refined sugars, and is full of vitamins and minerals, branched-chain amino acids (BCAA) and a range of superfood ingredients. Operate is specifically designed to deliver the best nutritional hydration without compromising on taste. www.operatedrinks.com
By Kash Atwal, co-founder of Operate
Instagram: Operatedrinks
Tiktok: Operatedrinks
Twitter: OperateDrinks
Creating A Bridal Beauty Package
Bridal Lashes: Everything You Need to Know About False Eyelashes for Your Wedding Day