The term Superfoods has been banded around quite a bit
these days and so I figure it is high time that I look into this Nomenclature.
What makes these foods ‘super’ anyway and is the term now being overused?
Likewise, just about anything which is supposed to be good for you these days
is being packaged into a supplement. Not all supplements however are created
equal. I therefore figured I should twin them together and do a series on
superfoods and supplements!
So what are Superfoods?
To describe it I will enlist the help of an article done
by Christopher Wanjek from LiveScience.com:
Superfoods are foods — mostly plant-based but
also some fish and dairy — thought to be nutritionally dense and thus good for
one's health. The term has no set scientific meaning, however, and any list of
"top" superfoods is purely subjective. At a very basic level,
superfoods are said to be rich in particular nutrients. This could be an
antioxidant, thought to ward off cancer; a healthy fat, thought to prevent
heart disease; fiber, thought to prevent diabetes and digestive problems; or
phytochemicals, the chemicals in plants responsible for deep colors and smells,
which can have numerous healthful benefits.
Superfoods are healthful, for the most part, aside
from possible contamination, added sugars or over-consumption of them. Lists of superfoods are extensive on the
Internet. Some websites list as many as 50 or 100. At this point, the term
"superfood" becomes largely meaningless or, at best, synonymous with
just about any fruit or vegetable. Another problem with the term is that some
so-called superfoods fall in and out of favor with dieticians, such as coffee
or eggs.
What
foods will top the list?
The "exotic fruits of the year” will surely
be on any superfood list. This might be acai
berry, noni fruit,
dragon fruit, rambutan or pomegranate, and we can
also add mangosteen and goji berry to
that list. These are considered healthful as they are rich in
particular nutrients. Here are their claims to fame:
Acai
berry contains
several substances called anthocyanins and flavonoids. These are powerful
antioxidants that help defend the body against life's stressors. They also play
a role in the body's cell protection system. Free radicals are harmful
byproducts produced by the body. Eating a diet rich in antioxidants may
interfere with aging and the disease process by neutralizing free radicals.
Noni
fruit contains
several substances called iridoids. Iridoids are powerful
phytochemicals produced by plants as a self-defense mechanism. They
have been scientifically‑ proven to neutralize harmful free radicals, support
healthy cholesterol levels within the normal range, increase energy, promote
heart health, fortify the immune system, and support DNA as well as naturally
fight against cancer.
Dragon
fruit contain phytoalbumins, which have antioxidant properties
that help prevent the formation of cancer cells. In addition, dragonfruits are
also known to increase the excretion of heavy metal toxins from the body.
Rambutans are high in vitamin C, plus copper, manganese, and trace
elements of many other nutrients such as potassium, calcium, and iron.
Pomegranate has
ellagitannins, which have anti-cancer properties.
Mangosteen
fruit contain xanthones (in the rind of the fruit). Xanthones are chemical compounds
that occur naturally in various organic materials. They are said to reduce cholesterol levels
and hardening
of the arteries, or atherosclerosis,
as well as naturally combat cancer.
Goji berries are rich in antioxidants, particularly
carotenoids such as beta-carotene and zeaxanthin. One of zeaxanthin's key roles
is to protect the retina of the eye by absorbing blue light and acting as an
antioxidant. In fact, increased intake of foods containing zeathanthin may
decrease the risk of developing age-related macular degeneration (AMD), the
leading cause of vision loss and blindness in people over the age of 65.
Other fruits and vegetables which tops the lists
are kiwi and blueberries as well as all the green leafy vegetables such as kale, spinach and broccoli. These dark
vegetables are loaded with vitamins A, C and K, as well as fiber, calcium and other
minerals. Sweet potato
and squash also
usually make the superfood list, for similar reasons.
Some of the beans and whole grains which usually
make the lists are adzuki beans, quinoa (although it is not a grain it
cooks like one) and bulgur. You can
read all abut these on my ‘Healthy Foods & Recipes’ page which is attached
to this blog.
Salmon, sardines, mackerel and certain other fatty
fish are rich in omega-3
fatty acids, thought to lower the risk of heart disease and stroke. Most
doctors say the benefits of eating fish far outweigh the risk of harming your
health from the mercury these fish contain. If you worry, eat lower down on the
food chain, such as sardines, smelt, and anchovy.
Criticism of the nomenclature
The first general criticism of the use of the
term "superfood" is that, while the food itself might be healthful,
the processing might not be. For example, green
tea has several antioxidants. But green tea sold in the United States
Similarly, many whole grains are processed in a
way to be more palatable and less healthful. According to research by David
Ludwig at Harvard
University
A second criticism is that, because the term
"superfood" is not scientific, it can mean very little and prompt
some consumers to eat one kind of food over another. Is broccoli really that
superior to asparagus?
Next time around I will look at Supplements.
Be blessed
and stay healthy!
sharbs
Source:
http://www.livescience.com/34693-superfoods.html
