Dr. William Sears, MD

SUPERFOODS, SUPPLEMENTS AND SCIENCE

November 2024

A top health tip I give my family and patients is to eat mostly superfoods in addition to nutritional supplements based on science.  I have fun watching some of my patients go through different stages of eating, such as: “Dr. Bill, I am a vegetarian.”  I then teach them the value of a top superfood – wild salmon.  Then they become a pesco vegetarian.  Then I add the nutritional value of an egg.  Then they become a pesco-ovo vegetarian.  Then I add the value of fermented foods, such as kefir.  So, they gradually become a “pesco-ovo-lacto vegetarian.”  Or, to use a simpler term, they become a smarter “superfoodie.”

A superfoodie enjoys what I call the feel-good effect of eating:

Feel-good superfoods enjoy the following feel-better benefits:

• Nutrient-dense, meaning they pack the most nutrients per calorie.
• Packaged close to nature. Picture a hen laying an egg.  The egg gets washed and packaged; no one messes with the inside of the egg.  The same with other feel-good food such as salmon and veggies. 
• Fill-up foods. Our top picks for superfoods help you feel comfortably full without overeating.
• Balance blood sugar levels, the three magic words to help you enjoy steady brain health.
• Leave you with good gut feelings.
• Rich in antioxidants.

SMARTLY SELECT NUTRITIONAL SUPPLEMENTS

One of my favorite science-based supplements is astaxanthin. Astaxanthin is one of nature’s most powerful antioxidants and is what makes salmon pink. Think: the redder the fish, the more astaxanthin it contains.  I recommend Hawaiian astaxanthin which comes from microalgae grown in ponds with fresh, lava-filtered drinking water in Kona, Hawaii.  You can read more about Hawaiian Astaxanthin in my book, Natural Astaxanthin: Hawaii’s Supernutrient.

ENJOY DR. BILL’S TOP TWELVE FEEL-GOOD SUPERFOODS

1. Wild salmon. What food contains the most feel-good nutrients per calorie and is supported by the most science?  The winner: wild salmon. 
2. Eggs are excellent for your health. In a measly 75 calories, eggs contain smart proteins, smart fats, and awesome antioxidants. 
3. Avocados are awesome and win my “top fruit” choice for three reasons: 1) they have a tasty mouthfeel; 2) they fill you up faster; and 3) they are full of protein and healthy fats.
4. Nuts, nut butters, and seeds. Be a healthnut!  Nuts fill you up and satisfy your hunger for fewer calories and for a longer time.  They are smart snacks.  My top seed pick is pumpkin seeds, a rich source of the antioxidant magnesium.
5. Healthy oils: olive oil and MCT oil. Olive oil provides lots of antioxidants, and MCT oil has potent anti-inflammatory properties.
6. Be berry smart! Blueberries merit the “top berry” award.  The deep blue color of blueberries comes from the antioxidant anthocyanin.  Cranberries are a close second.  Neuro-foodies tag blueberries as “the brain berry.”  Feeling blue?  Eat more blue.
7. Remember Dr. Mom’s wisdom: “Put more color on your plate.”  Two veggie tips are: 1) the greener the greater, and 2) the more bitter the better, meaning greens that contain more antioxidant nutrients, such as kale, spinach, broccoli, arugula, and chard.  Also, the redder the better.  Enjoy red peppers.
8. Love your legumes (black beans, kidney beans, and lentils). Especially enjoy your lentils. They contain more protein and fiber than any other veggie.
9. Fermented foods. Your gut, called your “second brain,” thrives on fermented foods. I make my own kefir and enjoy a glass a day.  In choosing yogurt that is greatest for gut health and richest in nutrients, go for organic, full fat, plain Greek yogurt.
10. Garlic and onions. Remember our veggie slogan: “The more bitter, the better!” Martha would smilingly say, “Bill, you’re reeking of garlic again!”  “Garlic breath” prompted me to research this potent medicinal spice.  Crush cloves in a garlic press shortly before eating.  Add to soups, salads, omelets or asparagus.  Newly crushed, raw garlic has the most medicinal effects.  Concerning onions, I reasoned if that whiff of onion brings tears to my eyes, there must be a lot of nutrients in the onion.  It’s those awesome antioxidants again.
11. Turmeric wins our “top health-spice” award as an antioxidant.
12. Amaranth and quinoa get our vote for the greatest grains.  We call them “supergrains” because they are higher than most grains in protein, iron, zinc, copper, folic acid, and more.

Enjoy being a superfoodie!

-- Dr. Bill

This information is not meant to be personal medical advice.  Consult your healthcare provider before starting a new diet, exercise, or health program.  Results may vary. 

Dr. Sears is a Nutrex-Hawaii ambassador.

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 BIOGRAPHY

Dr. Bill Sears has been practicing medicine for over 40 years. He received his medical degree from St. Louis University and medical training at Harvard University, the University of Toronto and the National Institute of Health. Dr. Sears has been a clinical professor at the University of South Carolina, University of Southern California School of Medicine and University of Irvine School of Medicine.

Dr. Sears is the author of 45 books including nutrition and wellness titles, including The T5 Wellness Plan, Prime-Time Health, The Family Nutrition Book, The Omega-3 Effect, The Inflammation Solution, The Healthy Pregnancy Book, The Healthiest Kid in the Neighborhood, L.E.A.N. Kids, among others. He has spoken at numerous scientific conferences all over the world and has successfully motivated others to make positive health behavior changes through practical applications of simple and science-based strategies. Dr. Sears has been featured on 20/20, Dateline, Good Morning America, The Today Show, The View, PBS, CNN, Dr. Phil, The Doctors, and Oprah.