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cover of episode 598: Your guide to superfoods, cravings, & blood sugar | Amy Shah, M.D.

598: Your guide to superfoods, cravings, & blood sugar | Amy Shah, M.D.

2025/5/25
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Amy Shah: 我发现一些日常食物对情绪和健康有显著益处。例如，奇异果对改善睡眠和情绪有帮助，特别是对于围绝经期女性。带皮食用奇异果还能增加纤维摄入，促进肠道健康。柑橘类水果，如橙子，也能提振情绪，特别适合青少年和儿童。蓝莓则是一种超级水果，它不仅富含黄烷醇，还能够增强认知功能，提高学习和工作效率。十字花科蔬菜，如西兰花、菜花和球芽甘蓝，富含萝卜硫素，具有抗癌和抗氧化作用。为了更好地保留萝卜硫素，我建议在烹饪前将这些蔬菜切开并静置45分钟。此外，藏红花也是一种值得关注的香料，研究表明它具有改善情绪的作用，效果甚至可以与抗抑郁药相媲美。我通常会将藏红花加入冰沙中，以获得其益处。总的来说，选择这些超级食物可以为我们的身体带来多方面的健康益处。

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Dr. Amy Shah shares her top superfood picks for daily consumption, emphasizing their mood-boosting, hormone-balancing, and sleep-improving properties. She highlights kiwi for sleep and mood, citrus fruits for mood, blueberries for cognition, and cruciferous vegetables for their anticancer properties.
  • Kiwi improves sleep and mood, especially beneficial for women in perimenopause.
  • Citrus fruits are great mood boosters, particularly for children and teens.
  • Blueberries boost cognition and contain flavonoids that act as antioxidants.
  • Cruciferous vegetables are rich in sulforaphane, an anticancer compound. To preserve sulforaphane, cut vegetables and let them sit for 45 minutes before cooking.
  • Saffron, a spice with potential mood-boosting effects, is gaining popularity.

Shownotes Transcript

“Movement in nature helps your gut health, reduces inflammation, improves your mood, and supports your hormones,” explains Amy Shah, M.D. 

Amy Shah, M.D., double board-certified physician, bestselling author, and nationally recognized expert in nutrition and integrative medicine, joins us today to explain how to eat for longevity, get the most out of your walks, and so much more:  

  • Foods with powerful benefits (~2:00)

  • Should you be drinking celery juice? (~7:55)

  • The power of flavanols (~8:30)

  • Ancient knowledge & modern science (~10:38) 

  • The health benefits of cocoa (~15:30)

  • Hunger vs cravings (~17:30)

  • Caffeine & sleep (~22:10) 

  • Alcohol consumption (~23:50)

  • Tips for satiety (~27:45)

  • The power of walking (~29:20)

  • How to get more out of your walks (~31:40)

  • Body weight squats for blood sugar (~33:10)

  • The importance of leg strength (~34:55)

  • Improving sleep (~37:00)

  • Exciting changes for health & nutrition (~41:15)

Referenced in the episode: 

This podcast was created in partnership with CocoaVia. Every CocoaVia™️ supplement is made with Cocoapro™️ extract, the most concentrated and proven cocoa flavanol source on the market. In robust research, this extract has been shown to promote a strong heart, circulatory system, and brain function.* With CocoaVia, you can harness the power of cocoa flavanols. 

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

Disclaimer: If you are pregnant, breastfeeding, or taking medications, consult with your doctor before starting a supplement routine. It is always optimal to consult with a health care provider when considering what supplements are right for you.

We hope you enjoy this episode, and feel free to watch the full video on YouTube)! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: [email protected].

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