What is a superfood, and what foods are considered superfoods? & bull; hello healthy

You've probably read the news, seen new diet trends, or advertisements touting the health benefits of certain foods, which fall into one specific category: superfoods - from slowing aging to promoting weight loss. So much information can be confusing.

So, is superfood really effective in reducing the risk of heart disease and stroke?

What is superfood?

Superfoods are a food group - including mostly plant-based food sources, but also fish and dairy products - that are considered to be so nutrient dense that they are good for the health of the body. Blueberries, salmon, and acai berries are just a few examples of foods that have been named super foods.

However, there is no set criteria or approved list of specific foods to determine what is a superfood and is not, according to American Heart Association.

"Superfoods do not have their own food group," said Despina Hyde, a registered dietitian in the weight management program of Langone Medical Center at New York University. "As a nutritionist, I think 'superfood' is more of a marketing term for foods that have health benefits."

But that hasn't stopped many food manufacturers from funding academics to carry out research into the health benefits of their products.

Eating 'superfoods' certainly won't hurt you. Most of them are very healthy, ”says nutritionist Penny Kris-Etherton, Ph.D., RD ​​of the American Heart Association. "As a registered nutritionist, I want to see people eat more superfoods like whole grains, legumes, nuts and seeds, fish, fatty fish and all fruits and vegetables."

Is it true that "superfoods" are really super foods?

The superfood trend takes advantage of the fact that healthy lifestyle choices, including diet, can reduce our risk of chronic diseases such as heart disease, stroke and cancer. The food industry wants to convince us that just eating certain foods can slow down the aging process, eliminate depression, boost our physical abilities, even intelligence.

As a result, what happens in the real world is that many people end up focusing on consuming one or two types of superfoods to cover up a poor diet based on unrealistic expectations of these foods - thinking that they will be protected from disease. chronic and other health problems.

Limiting your food choices to one or two specific types of food and consuming too many of them can actually prevent you from getting the nutrients you need. In addition, most of the research surrounding superfoods that tested chemical compounds and extracted their concentrations has not been found in the natural state of these foods.

Garlic, for example, as a superfood contains nutrients thought to help reduce cholesterol and blood pressure. But, in fact, to achieve that goal, you would be required to eat up to 28 cloves of garlic in one day to match the dosage used in the study.

In addition, there is still a lot of research on these superfoods that are relatively small and inconclusive. Reporting from the NHS, one small study from 2008 found drinking 12 0ml of goji berry juice daily for 14 days improved emotional well-being, brain activity and digestion. However, the study involved only 34 people and attempted to measure the effects of goji berry juice on a variety of more common conditions. The results of this study are inconclusive.

A 2012 study of 93,000 women found that participants who ate three or more servings of blueberries and strawberries for a week had a 32% lower risk of heart attack compared with those who ate the fruit once a month or less. However, this study could not prove that blueberries were the main factor causing this reduced risk.

Want to be healthy? It can still be achieved without superfoods

Labeling some foods as 'superfoods' can also give the impression that other foods in our diet are unhealthy when, in fact, they also provide the same valuable nutrients as those found in superfoods. Carrots, apples and onions, for example, are packed with beta-carotene, fiber, and varieties of quercetin that have been shown to play an important role in body health. Whole grain varieties of starch-based foods such as cereals, bread, rice, and pasta are also high in dietary fiber.

"As a nutritionist, I think 'superfood' is just a marketing term for foods that have health benefits," said Despina Hyde, a registered dietitian in the weight management program at Langone Medical Center of New York University. It's certainly a good idea to eat nutrient-fortified foods - superfoods -, says Hyde. But, the key to a healthy diet is to eat a variety of nutritious foods in the right amount, he adds.

This idea was also reinforced by Kris-Etherton. Clearly, many of these "super" foods are indeed good for heart health and the body in general when incorporated into a balanced diet that is good for heart health between portions of lean protein, whole grains, fruit, vegetables, and milk and dairy products. low fat. This diet plan should also include nuts, seeds, fish and vegetable oils.

12 superfoods you should try

The best way to eat healthy is to include a number of superfoods in your daily diet. It's easy to add nutrient-rich and delicious food choices on the tongue that not only creates a menu that will tantalize your appetite, but will also bring long-term health benefits.

The nutrients in food work continuously - together to nourish your body. Many super foods contain phytonutrients that promote general health thanks to their antioxidant and anti-inflammatory properties.

To really boost your immunity, try incorporating a number of these superfoods into your diet:

Broccoli

Broccoli is rich in magnesium and vitamin C, which are known to help fight infections and viruses and are considered one of the most powerful immune boosters. Vitamin C increases the production of interferon, an antibody that blocks viruses and infections from traveling too close to the cell nucleus.

Quinoa

Quinoa is the perfect rice alternative to your breakfast, simply soaking it in the milk of your choice to add protein value. Quinoa comes from the seeds of a plant related to spinach and is a true superfood. Quinoa is a complete protein food, meaning it contains all the essential amino acids the body needs to build muscle and repair itself. Quinoa is also high in protein, few carbohydrates and healthy fats, an amino acid called lysine, as well as vitamin B6, thiamine, niacin, potassium, riboflavin, copper, zinc, magnesium and folic acid.

Kale

Kale is a cousin of spinach, an equally dark green leafy vegetable that is high in fiber and enriched with vitamins and minerals. Vitamins A and C contained in kale are very good for your skin in slowing down premature aging. Kale also contains lutein, a nutrient that is beneficial for the skin tone of the body and face, and brightens the whites of the eyes. One serving of cooked kale provides you with more than half of the recommended daily intake of vitamin C.

Oily fish

Wild salmon, sardines and tuna are just a few examples. Oily fish is a good source of protein and omega-3 fatty acids, as well as minerals such as iodine, potassium, selenium and zinc. Wild salmon is high in vitamin D and selenium for healthy hair, skin, nails and bones. Apart from the aforementioned list of nutrients, sardines are also fortified with B vitamins. For optimal health benefits, consume the oily fish of your choice at least three times a week. For an alternative for those of you who don't like fish, try flaxseeds, chia seeds, or walnuts which are also high in omega-3s.

Egg

Eggs have a dark past, but now science has proven that eating eggs will not give you high cholesterol, as ancient myths say. In fact, eggs have a brilliant report card for their high-quality protein content, including essential minerals and vitamins, such as vitamins K, B12, and folic acid. One egg contains one-third of the recommended daily amount of vitamin K for women. For optimal health benefits, eat two to three servings of eggs a week.

Seaweed

If you eat kale knowing that dark green leafy greens are good for you, you will love the nutritional profile of seaweed. These different species of marine plants are good sources of antioxidants, iodine and calcium among many other nutrients. Popular seaweed products include nori, wake, and kelp. If you like seaweed wraps around your sushi, now try to include it in your salad or soup.

Garlic

Garlic improves immune function by promoting the growth of white blood cells - natural germ fighters that the body produces. Garlic has been shown to slow the growth of harmful bacteria, yeast, and mold. Fresh garlic is always the best choice and is a good alternative to antibiotics. Both fresh and dried garlic have been shown to lower harmful LDL cholesterol and high blood pressure.

Onion

Onions contain high concentrations of quercetin, an antioxidant that helps protect and strengthen damaged cells. Onions are useful for increasing good cholesterol levels, lowering high blood pressure, helping thin the blood, and warding off blood clots.

Chia seed

An important benefit of chia seeds is that they contain more omega 3 than salmon. Chia is touted as the ideal superfood for endurance athletes because of its ability to assist with hydration - these seeds absorb up to 27 times the water per their body weight. But unlike isotonic drinks, you won't feel “desperate” too quickly, because it takes time for your body to break down the seeds and absorb water.

Athletes also champion the excellence of Chia seeds due to their high protein content and excellent amino acid profile (containing all 9 essential amino acids). Which makes chia seeds one of the best vegan superfoods for animal protein alternatives.

Turmeric

Turmeric is one of the most studied superfoods. The reason? Curcumin - the active ingredient in turmeric - has been linked to a number of health benefits. It has been said that inflammation causes or contributes to nearly every major disease, according to Dr. Bharat Aggarwal, professor of medicine at the University of Texas MD Anderson Cancer Center, quoted from Superfoodly. Maybe that's why research suggests turmeric may be beneficial for heart disease, cancer, osteoarthritis, infections, and neurodegenerative conditions like Alzheimer's, Parkinson's, and Multiple Sclerosis.

Blueberry

Blueberries are often top of many superfood lists because they are rich in vitamins, soluble fiber and phytochemicals. But, the same nutrients found in blueberries are also found in many types of fruit, including strawberries and cranberries. A study published in 2013 in the journal Circulation found that a high intake of phytochemicals known as flavonoids — which are found in blueberries, as well as other types of fruit — can reduce the risk of certain heart conditions in young women.

Kiwi

Kiwi fruit also tops many lists of popular super foods. The benefits are the same, for the most part, as berries, melons, oranges, apples, and pears are all high in vitamin C and rich in antioxidants. Kiwi fruit is labeled a super food possibly because it contains a wider range of nutrients than some other fruits. A very small study published in 2011 in the Asia Pacific Journal of Clinical Nutrition suggests that consumption of kiwi (which also contains serotonin, a hormone that helps promote and maintain sleep) might promote a better night's rest in people with sleep disorders.