Superfoods are foods – mostly plant-based but some fish and dairy – that seem to be nutritious and therefore good for health. Blueberries, salmon, kale and acai are just a few of the foods that have made the label “superfood”. However, according to the American Heart Association, there is no set standard for determining which is not a superfood.
Super foods contain a variety of nutrients such as antioxidants that are thought to keep cancer at bay. They also contain healthy fats, thought to prevent heart disease; Thoughts to prevent fiber, diabetes and digestive problems; And phytochemicals – plant chemicals responsible for deep color and odor, which can have numerous health benefits. “Foods rich in nutrients (many so-called superfoods) are definitely a good idea,” Hyde told LiveScience. But the key to a healthy diet is to eat the right amount of nutritious food.
Blueberries are often at the top of superfood lists because they are rich in vitamins, soluble fiber and phytochemicals. However, blueberries contain the same nutrients as many other types of berries, including strawberries and cranberries. A 2013 study published in the Journal of Circulation found that high doses of phytochemicals known as flavonoids – found in blueberries as well as other types of berries – may reduce the risk of some heart disease in younger women. Experimental psychologist Barbara Shukit-Hale told The Atlantic, but the small, vibrant berry could purely take the top spot.
survives as a high food interestingly up to the hype, but it mostly consists of dark, leafy greens: Swiss chard, collards, mustard (including radish vegetables), spinach (and other members of the royal family) and cabbage. Include broccoli in that list. It belongs to the cabbage-mustard family; The modern version is born for flowers instead of leaves.
Sweet potatoes and squash usually make up the superfood list as vegetables, similar to those listed for leafy vegetables. Both types of food are usually sources of fiber, vitamin A and many more. These are naturally sweet and potatoes usually do not require butter, cream or salt.
and whole grains are included in the superfood list. Beans are a source of low fat protein. The nuggets of these netizens contain invisible fiber that lowers cholesterol; Soluble fiber, which provides a longer feeling of fullness; And plenty of vitamins and trace minerals are usually missing in American dyes such as manganese. Whole grains are named because, unlike refined grains, they do not snatch their nutrient-rich bran and sprouted parts during processing – it has the same benefits as beans, although it does not contain as much protein. Quinoa is not a grain, but it cooks like one and is a significant source of protein, vitamins, minerals, fiber and antioxidants.
Almonds and seeds
contain high levels of minerals and healthy fats. While this is a common addition to the superfood list, the downside is that they are high in calories. According to Hyde, a quick handful of nuts can have more than 100 calories. Shield nuts and seeds are ideal in this case, because they take time to crack the opening which slows you down
Salmon, sardines, mackerel and some other fatty fish are rich in omega-3 fatty acids, which are thought to reduce the risk of heart disease and stroke. Harvard T.H. Accordingly, the benefits of eating fish may outweigh the risks to your health from the mercury in these fish, according to the Chan School of Public Health. If you are concerned about contaminants in your fish dinner, avoid eating fish at the top of the food chain. Some fish, such as sharks, swordfish, king mackerel and tilefish, have more mercury than small fish like sardines, snails and anchovies.
Any superfood list is sure to have an “exotic fruit of the year”. It can be acai berry, nuni fruit, dragon fruit, rambutan or pomegranate. These fruits may be healthy but scientific studies have not shown that they are healthier than other, less exotic (and therefore less expensive) fruits, such as blueberries. Some of these fruits may be particularly dense in certain types of nutrition. Pomegranates, for example, contain elazitinins (allergic acids) which may have anti-cancer properties. But red raspberries, which are arguably as tasty as Poe’s
Criticism of naming
Scientists claim that the use of the word “superfood” is in most cases a marketing tool that has no basis in academic research. Still, manufacturers rely heavily on marketing operators and lobbyists to form public perceptions about their products.
For example, in an effort to spread public opinion about the health benefits of macadamia nuts, the Royal Hawaiian macadamia nut – the world’s largest dried crop of hawthorn – has lobbied the US Food and Drug Administration to link macadamia nuts to coronary heart disease. The FDA responded by issuing a cautiously worded statement that taking 1.5 ounces of macadamia nuts per day as part of a low-fat and low-cholesterol diet may “reduce the risk of coronary heart disease.
Another common criticism of the use of the word “superfood” is that food itself may be healthy, but processing may not. For example, green tea contains a number of antioxidants when freshly made. Commercially produced bottled green tea, however, is often cut with inferior tea and made with large amounts of sugar. Many types of “super-juices” can also include acai berries, salted fruit, and plenty of added sugar to prevent pomegranates.
Similarly, whole grains are often processed to make them more transparent but this makes them less healthy. For example, instant whole grain oats are as healthy as extravagantly processed white bread,
Since the term “superfood” is not scientific, it can confuse consumers and persuade them to eat a different type of food. Instead, Hyde says he encourages his clients, many of whom are trying to lose weight, to eat everything in moderation.
Studies have shown that the ideal diet is mainly plant-based, a variety of fruits, vegetables, whole grains and healthy animal products. Superfoods can be a good gateway to healthy eating and enlighten the understanding of the nutritional value of the food you eat, but there are plenty of healthy foods to uncover, even if someone doesn’t call them “super”.