SUPERFOODS AND SUPPLEMENTS

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 is generally cut with inferior teas and brewed with copious amounts of sugar. The Japanese and Chinese generally do not drink green tea with sugar. Many kinds of super-juices — acai berry, noni fruit, pomegranate — can be high in added sugar (so watch out for that).

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, instant whole-grain oats is as unhealthy as overly processed white bread in that it quickly spikes the sugar levels in the bloodstream once consumed and promotes insulin-resistance, obesity and diabetes.

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