What are superfoods, really? | Ep109
The nutritionist will tell you: is superfood so cool and what to add it to
Are chia seeds, goji berries, spirulina and cocoa beans fantastic health foods with magical properties? Overseas treats from exotic countries? The long-awaited magic pill and remedy for all diseases? The wonderful properties of these products are now being spoken about literally at every step, and many see these products as a panacea for all problems! Let's see what these mysterious superfoods are!
Nowadays there are a lot of new terms in nutrition - junk food (junk food or junk food), fast food (fust food or fast food) - unhealthy foods with a low biological valuable and often very high in calories. But there are also new terms about healthy products - bioproducts (organic food or organic products made without the use of synthetic fertilizers, pesticides, food additives and GMOs) and superfoods, as they call plant-based products with a very high concentration of beneficial nutrients. These miraculous berries, seeds, roots and so on have existed in different parts of our planet for thousands of years and, indeed, belong to natural sources of vitamins, minerals, antioxidants and other phytonutrients that strengthen our health!
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Of course, there are no medical, scientific studies or classifications that say whether a given product is a superfood or not, and even indicating this term on the packaging is not entirely correct (a serious evidence base). Often this is a marketing ploy for lovers of everything wholesome, organic, natural.
Thus, superfoods are not miracle products or space pills of the future or magic rejuvenating apples - but these are ordinary natural products from different countries, which have now become available to us.
Superfoods are super healthy nutrition?
Superfoods are roots, seeds, leaves, algae, berries and other plant parts, used both in natural and in the form of powders, juices and extracts. They grow in different places of the planet - Tibet, Peru, Mexico, etc. The nutritional value of these products and their effect on the body are due to the increased concentration of nutrients in them, this is how they differ from the usual food products: increased content of protein, vitamins, minerals, healthy fatty acids, antioxidants and other beneficial substances in a minimum volumeeom and with low calorie content.
You can buy these products not only in special stores, but by ordering on the Internet or in any health food stores and using them as a food supplement, this means that superfoods cannot become the basis of your diet and the basis of a healthy diet. in any case, you should balance your main diet with common foods: proteins (meat, fish, poultry, seafood, eggs and low-fat dairy products), fats (vegetable oils, fatty fish, nuts, avocados) and carbohydrates (cereals, bread, vegetables , fruits, berries).
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Recommendations for taking superfoods are spelled out in the recommendations for these products: add to food, take a teaspoon per day, mix with water, and so on. Of course, this can only be a supplement to a healthy diet, not a basic food. These products are more associated with the recommendations of nutritionists on the addition of vitamin and mineral complexes to the human diet or on the recommendation to increase the amount of vegetables and fruits in the diet (consume at least 500 g daily) - this is more associated with the possibility of superfoods!
You need to understand that in high doses, even these superfoods can cause poisoning or poorly tolerated or may even be contraindicated for some people. For example, if you have poor fiber tolerance - be careful when taking algae, and Peruvian maca can increase estrogen levels and therefore is suitable for women mainly in the first days of the cycle, and so on.
Very important aspect:
Superfoods do not guarantee cure for any disease, they are not a medicine and are not intended to cure or prevent any disease!
And if you are reading the list of effects on the body of any superfood from 10-15 items, such as weight loss, smoothing wrinkles, removing toxins, protecting against cancer , improving libido, increasing energy, cleansing the blood, removing toxins, reducing depression and so on - then you should know that you are simply getting additional amounts of nutrients, vitamins and minerals, antioxidants and so on, which, of course, can balance the work of your organs and systems, but not from magically save you from all health problems!
Most Popular Superfoods:
- Seeds - Chia, Flax, Hemp.
A source of fiber, antioxidants, vegetable protein, omega-3 fatty acids and calcium.
But the calorie content of these products in 500-600 kcal - has not been canceled! These are very tasty foods - but dangerous for weight loss!
- Goji berries, camu camu, physalis.
Popular Goji berries - a source of fiber, antioxidants, vitamin C, beta-carotene , iron and protein, but they certainly do not burn fat, do not cure cancer, do not save from Alzheimer's disease, and so on!
- Algae - spirulina, chlorella, kelp, fucus. b>
Spirulina is the richest source of protein (60 percent of the mass!), many vitamins and minerals, and even healthy fats, but there is poor tolerance due to fiber, and people with arrhythmia, taking anticoagulants, you need to know that algae contain a lot of vitamin K (consult your doctor).
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- Sprouts / juices - wheat, soybeans, barley, oats, alfalfa, etc.
Wheat sprouts or juice from them (witgrass) - the most concentrated complex of vitamins, minerals, trace elements, vegetable about protein6 fiber and chlorophyll. Wheat sprouts are cut off on the 8th day of growth, at the moment of maximum concentration of all nutrients in them, again we warn you only to be careful with poor fiber tolerance.
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- Rare vegetables and herbs - Maca root vegetables (yellow, red, black), kale (dinosaur cabbage ), Matcha tea (Japanese green tea).
They contain a very large amount of antioxidants, flavonoids, polyphenols and so on - which are involved in many important processes in the body: anti-inflammatory, anti-tumor , antioxidant, radioprotective and others.
The list goes on - bee pollen, baobab fruits, cocoa beans, coconut water and so on - but it is important to understand: yes, this is a source of vitamins and minerals that are very useful for us and trace elements, but this is not a wonderful powder for getting rid of all diseases and it is not a super tool for achieving a slim athletic body!
There are no magic pills. Summary, moral and conclusions:
Any peoples physiologically and genetically get used to assimilate nutrients from foods that they have eaten for a long time. Simply put, apples are more familiar to our body than Goji berries. And it can be difficult to predict how the body will react to an unfamiliar exotic product - it can be an allergy, and poor tolerance, and the absence of the expected effect. Do not take these productsyou are like a medicine or an alternative to drugs, or a substitute for your usual diet! This is just a supplement to food, a source of useful vitamins, minerals, microelements!
Superfoods - although it is an expensive pleasure, it is certainly not a panacea for all problems! Any superfood will be useful, but only as part of your varied, balanced diet and healthy lifestyle!
Superfoods are definitely healthy, natural, bright, beautiful and tasty products! And they are definitely healthier than chips and sodas! From the point of view of a nutritionist, it is of course important that people eat natural herbal products, so superfoods can in some cases become an alternative to taking vitamin and mineral complexes in the form of tablets.
Do not forget about the more familiar Russian folk superfoods : any bright vegetables (beets, carrots, bell peppers, broccoli, celery), herbs (parsley, dill, coriander, etc.), berries (blueberries, raspberries, strawberries, currants, mulberries), pumpkin and sunflower seeds, seaweed.
Superfoods can be a great addition to your diet if your diet is already balanced, if you follow your drinking regime, maintain regular physical activity, get enough sleep and rest. I wish you health!