Maca is an adaptogen, meaning that it adapts to what the body needs and has a balancing effect. As a result, it helps to maintain equilibrium and balance stress levels. As an adaptogen, maca can also support hormone balance. Research has found that it can reduce hot flashes and night sweats1 in postmenopausal women. It can also help manage PMS symptoms. This superfood has a reputation as an aphrodisiac and fertility enhancer, too, and studies have demonstrated that it improves male libido and increases blood levels of pituitary hormones in women2. The black variety of maca has been shown to increase sperm count, and research suggests that the rare red maca offers protection against prostate cancer3 and supports bone health. In other words, there are plenty of reasons to experiment with adding maca to your supplement regimen or diet. Another idea: Add a scoop of maca powder to homemade granola, smoothies, energy balls, cookie dough—the options are virtually endless. One to two tablespoons is a typical serving size, but it’s best to start with just ¼ teaspoon to ½ teaspoon every other day so you don’t overwhelm your digestive system. You may want to avoid maca before bed—it can be stimulating in some individuals. Your heart might benefit from spirulina too.* In various studies, it helped maintain healthy triglyceride and LDL levels6 and support healthy blood pressure7,* all considered risk factors for cardiovascular conditions when levels are elevated. And some athletes swear by spirulina, asserting that it enhances speed, energy, endurance, and mental ability (although limited research supports the endurance claim8).* The ancient Maya of Central America are considered the first people to consume cocoa9, which they called kakawa (“Food of the Gods”). This superfood was also revered in Mesoamerican society, where it was used medicinally in more than 150 ways before eventually making its way to Europe in the mid-1500s. Today you can find pure, unsweetened cacao powder in health food and grocery stores, as well as online. One of the most common medicinal uses of cacao over the past 500 years has been stimulating the nervous system. Theobromine12 in cacao has a stimulant effect that’s gentler than that of caffeine (of which it also contains a small amount). It’s one option if you’re trying to cut back on caffeine but still need an energy lift. Chocolate’s reputation as a feel-good food is likely related to cacao’s high magnesium content, which plays a role in both relaxation and energy production. Cacao also contains tryptophan, an essential amino acid associated with emotional well-being and relief from anxiety. And it boasts anandamide (aka the “bliss molecule”), a fat that binds to cannabinoid receptors in the brain13 to promote a pleasant feeling akin to that associated with hemp oil.* The melt-in-your-mouth sensation and irresistible taste of chocolate surely have something to do with it, too (at least, that’s how we felt). Namely, this naturally sweetened vegan chocolate mousse, which gets its creaminess and healthy fats from avocado. And this blackberry lemon cacao fudge is sure to satisfy, with a healthy dose of both cacao powder and cacao butter. Try this superfood in other desserts and smoothies too; it’s a perfect complement to nutrient-rich nut butters and pairs well with fruit. Historically, goji berries have been consumed to increase longevity and benefit the liver, kidneys, and vision14. These tasty little gems are also taken for their purported immunity-enhancing15 effects. In terms of this superfood’s effect on mood, a recent study demonstrated that goji berry extract can alleviate low-level anxiousness (in animals, at least; more research is needed to determine whether it’s effective in humans). This tantalizing four-ingredient carob and goji berry bark recipe is a real winner too. Goji berries make colorful, nutrient-dense additions to salads, smoothie bowls, and muffins as well. Made up of 20% protein, chia seeds are considered a complete protein because they deliver all nine of the essential amino acids that the body can’t produce. And there’s more good news: Their high fiber content17 can help you stay regular and might keep you feeling full longer, staving off hunger between meals. Coconut meat, or flesh, is rich in saturated fat (more on that below) and insoluble fiber, which helps move food through your digestive system to keep you regular. The flesh provides minerals including manganese and potassium, too. Coconut milk, cream, oil, and butter are all made from the flesh. Coconut oil is extracted from mature coconut flesh, although health experts still don’t agree on whether it’s healthy to consume or not. Stoking the debate is a well-publicized report released by the American Heart Association in 2017 that advised against using coconut oil due to its high saturated fat content. The authors cited research linking coconut oil intake with increased LDL cholesterol (often referred to as the “bad” variety) and total cholesterol—two variables long regarded as risk factors for heart disease. There’s no doubt that coconut oil is high in saturated fat, but not all experts agree that it’s likely to increase heart disease risk. “The studies the AHA cites do not link eating more coconut oil to heart disease; they link it to increasing cholesterol numbers,” says Will Cole, D.C., a functional medicine practitioner. “Studies have found that there might be no association between high total cholesterol and heart attack and stroke risk.” The type of saturated fat in coconut is also important to consider. “Coconut oil is unusual in that it contains medium-chain triglycerides that are well proven to speed metabolism and assist in fat loss,” says Sara Gottfried, M.D., a hormone expert and bestselling author. Indeed, some studies suggest that coconut oil might help burn fat18. And healthy fats in the morning can help wake your brain up, says Cole. Until more research adds clarity, coconut oil is probably best consumed in small amounts as part of a healthy diet. The exception? More might be helpful if you’re following a ketogenic diet, according to Jessica Cording, M.S., R.D., CDN, who often prescribes higher amounts for patients seeking therapeutic benefits. One of the easiest ways to up your coconut intake is to add unsweetened, dried, and shredded coconut meat to oatmeal, granola, and trail mix. Feeling ambitious? Cook up a coconut cream and raspberry tart or some coconut crepes with coconut yogurt and berries. A turmeric golden latte made with coconut milk and oil is another tasty option to fortify body and mind. Then again, nothing beats sipping the water (and spooning out the flesh) of a fresh coconut beneath a palm tree on a tropical isle, if you ask me. Adding to their attributes are omega-3 and omega-6 fatty acids, essential for heart and brain health, immune system support, energy production, and more. The seeds are pressed to make hemp seed oil, which (no surprise) is nutrient-rich too. Bear in mind that hemp seed oil is different from CBD and hemp oil extract, which come from another part of the hemp plant rich in beneficial compounds called cannabinoids. Hemp oil extract supplements, which include CBD as well as other beneficial cannabinoids, are derived from the stalk of the hemp plant and help manage stress, support immune function, and can help you sleep.* Hemp milk—an excellent source of protein, minerals, and healthy fats—is also made from the seeds. Flaxseed has been used medicinally for thousands of years in ayurveda (traditional Indian medicine). Hippocrates mentioned its medicinal use in his writing, and medieval medicinal-herb books from Asia and Europe reference it as well. Today you can buy whole flaxseeds, flax meal (ground-up seeds), and flaxseed oil in supermarkets, health food stores, and online. These super seeds and oil help balance estrogen in the body, thanks to their phytoestrogenic lignans (plant estrogens)—and balanced estrogen levels help protect against conditions related to high estrogen levels.* Flaxseeds have even been found to help alleviate menopausal symptoms20.* Like so many superfoods, ground flaxseeds are a nourishing addition to smoothies, oatmeal, and baked goods. Case in point: this vegan quick pumpkin flax bread. Not to mention, it’s so easy to make flax eggs to use in baking. To replace one regular egg, combine 3 tablespoons of water with 1 tablespoon of ground flaxseeds, then let it sit for 15 minutes to thicken before adding to your recipe. You can add flaxseeds to meatballs and other ground beef recipes too. Their mild flavor means you probably won’t even taste the difference. And don’t forget about flaxseed oil. Smoothies, salads, soups, and other dishes become even more nutrient-rich with a healthy drizzle of the potent stuff.
