Turmeric, broccoli, acai berries - every year the list of products with special properties grows. But which properties? Is the prefix "super" a guarantee of longevity or just a marketing ploy?
So, what are we talking about? We know that "ordinary" vegetables and fruits are beneficial for health, but some of them can also protect us - from cardiovascular diseases, diabetes, cancer... All plant-based products are rich in valuable nutrients - vitamins, minerals, antioxidants. "Plants contain a lot of fiber, which acts like a sponge, absorbing and removing toxins that enter the body with food and air," clarifies nutritionist Anna Belousova. "Moreover, plant fibers are food for the "good" bacteria that live in the intestines and account for 70% of our immunity." A distinctive feature of a "superfood" is the incredible amount of bioflavonoids. This name encompasses several hundred substances (catechins, polyphenols, isoflavones...) with different properties, but one thing unites them: they are all powerful antioxidants that help our body combat oxidative stress, which triggers premature aging and cell mutation. The richer the color of the fruit, the more bioflavonoids it has, notes the nutritionist.
Goji berries, guarana, acai, or acerola - many "superfoods" come to us from afar and impress with their very names. Yes, sometimes we want to believe that a magical fruit from another part of the world can solve all our health problems or make us 10 years younger... but that's not the case! Nutritionists insist: there's no particular reason to rely specifically on exotic berries, fruits, or the dietary supplements based on them. Goji or acai berries are indeed beneficial, rich in vitamins and antioxidants, but the familiar cranberry is just as good - not to mention that fresh seasonal berries are undoubtedly healthier than dried powder or industrially produced extract. "The concentration of beneficial substances is always higher in farm products grown no further than 100 kilometers from where we intend to eat them. The fact is that vitamins and bioflavonoids are easily destroyed. During drying, grinding, and transportation, their amount in fruits, berries, and vegetables significantly decreases. Therefore, instead of Brazilian acai berries in powder, it's better to eat a handful of blueberries, a couple of apples, or a portion of vegetable stew.
Indeed, spinach, bell peppers, beets, black currants, and garlic grow wonderfully in many regions! It's crucial to understand that no single vegetable or fruit, even if it's super nutritious, will act like a magic potion. Consuming such products isn't a panacea but part of a healthy eating system. Sprinkling turmeric on a steak once will merely give you a tasty dish. Only with daily consumption does it become a 'superfood'. Also, someone with an imbalanced diet, monotonous meals, many bad habits, or a lack of physical activity will not reap the benefits. For instance, green tea does indeed promote weight loss, but if you're drinking it with cakes and pastries, it's unlikely to help you slim down." We shouldn't expect instantaneous effects from our food – the benefits accumulate gradually. While some changes might be felt within a few days, more lasting results typically won't manifest until 3–4 months later. So, what does health taste like?
Acai, Goji, and Others:
We increasingly find these names on packages of dietary supplements and fruit yogurts. "Superfoods" are trendy today, but nutritionists insist that any fruit is best consumed where it's harvested, implying there's no irreplaceable exotic food.
Acai:
In the Amazon countries, this berry, rich in antioxidants and calcium, is considered an anti-aging remedy. It's also dubbed the "Amazonian Viagra," believed to enhance male libido.
Maca:
This vegetable from Peru has a positive effect on the body during menopause and andropause. The alkaloids it contains help normalize hormonal levels. The catch, however, is that only in cooked maca are these alkaloids harmless (similar to potatoes). When it comes to dietary supplements, it's impossible to determine whether the imported product is based on raw or cooked maca.
Noni:
The juice of this fruit from Tahiti has many medicinal properties, primarily supporting immunity.
Acerola or Barbados Cherry:
It contains almost 30 times more vitamin C than oranges, which helps combat fatigue and stress, and provides a tonifying effect without burdening the nervous system.
Guarana:
These caffeine-rich Amazonian berries energize, accelerate lipid processing in the body, but they can also cause increased heart rates.
In essence, while "superfoods" might offer unique benefits, it's essential to approach them as part of a broader, balanced diet and lifestyle rather than a standalone health solution.
Goji:
This red Asian berry, mostly cultivated in China, is credited with numerous benefits. It's believed to invigorate the body, prevent tumors, and is good for the heart, liver, and brain. However, none of these claims have been scientifically validated!
Familiar Superheroes:
Shiitake:
This wood mushroom contains compounds that fight against cancerous and mutating cells. It also stimulates the multiplication and activity of immune cells, reduces cholesterol levels, and regulates both male and female hormonal backgrounds. It's believed that oyster mushrooms and other familiar forest mushrooms might have similar properties, but shiitake has been much more extensively studied.
Soy:
Its protein composition is close to that of animal proteins. Soy contains phytoestrogens that help maintain hormonal balance in women over 35 and reduce the risk of uterine and breast cancer. It can be consumed in moderation daily: adding sprouted beans to salads, tofu, or incorporating soy sauce, soy milk, or yogurt into meals.
Turmeric:
This yellow spice, a primary component in curry, contains curcumin, which is considered one of the most potent anti-inflammatory agents known to science today. This natural antibiotic stimulates immune system activity, enhances digestion and gut flora, and prevents the formation of cancer cells. Ayurvedic medicine actively utilizes turmeric for various digestive issues. In India, it's regarded as an aphrodisiac for both men and women. You can add a pinch of turmeric powder to rice, potatoes, vegetable stews, salads, soups, or season fish or meat with it during lunch and dinner. Its health benefits become prominent only after prolonged daily use, as seen in India, where it's consumed throughout one's life. For better absorption of curcumin, mix a pinch of turmeric with a pinch of ground black pepper and a teaspoon of olive oil.
Garlic:
It contains allicin, a powerful natural antiseptic that can eliminate most viruses and bacteria, including those causing the flu and colds. Garlic strengthens vascular walls, improves blood circulation, restores potency, reduces inflammation in the body, and helps control blood sugar levels. Consuming at least one clove of fresh garlic daily, preferably in the evening, is recommended. Its active compounds are better absorbed if garlic is finely chopped and mixed with a small amount of oil. The specific aroma of garlic can be neutralized with parsley, dill, and lemon juice.
Incorporating these foods and spices into one's daily diet can have a cumulative positive impact on overall health. It's always essential, however, to ensure a balanced approach and not rely solely on these "superfoods" for health and well-being.
Spinach: A record-holder for its content of vitamin B9, vitamin C, and provitamin A - this trio protects the health of our heart. Spinach is also a source of lutein, which has antioxidant properties and is beneficial for eye health. By the way, lutein is better absorbed if you add spinach to an egg dish.
Broccoli: Contains compounds (sulforaphane, indole-3-carbinol, and glucosinolate) that remove certain carcinogens from the body, prevent pre-cancerous cells from turning into tumors, and destroy existing cancer cells. Broccoli also has a lot of vitamin C - even after heat treatment, it contains twice as much as oranges – and beta-carotene.
Green tea: Provides our body with catechin - a powerful antioxidant and anticarcinogenic substance. The highest amount of catechin is found in Japanese varieties such as sencha, gyokuro, and matcha. Moreover, it improves metabolism, regulates blood pressure, and stimulates the detoxification process. Thanks to the content of the amino acid L-theanine, it also reduces stress hormone levels, helping to relieve tension and focus simultaneously.
