Superfoods are foods with possible healing, medicinal, and high nutritional value properties. A superfood is any food that contains a high concentration of essential nutrients.
In this case, the essential nutrients are fibers, vitamins, minerals, antioxidants, and fatty acids.
Therefore, superfoods have positive characteristics, mainly due to their various properties:
- Rich in antioxidants: Prevent or hinder the development of diseases such as cancer. Natural anti-
- Inflammatories: Act as medicines, but without chemicals or the use of pharmacological substances.
- Rich in energy: Provide adequate nutrition to the body and prevent events such as hypoglycemia or malnutrition.
- Boost immunity: Have the ability to contribute to the better production of antibodies and defense cells.
What does superfood mean?
The expression originated in the 1990s with the democratization of scientific information. Thus, the term superfood has scientific support, as there are numerous nutrient-rich foods that are completely functional.
However, the use of the word "superfoods" is more related to the marketing of companies that want to sell their products and use the claim that they are essential for health.
Therefore, the word "superfoods" has become popular, despite being nothing more than exaggerated advertising. Many foods sold as superfoods are nothing more than mere sensationalism and nutritional terrorism. Do superfoods really exist? Despite all the marketing and sensationalism, there are indeed foods that can be considered superfoods in a generic classification. In this case, they are foods rich in substances essential for bodily functions.
However, there is no single food that is so powerful that it contains all the vitamins and minerals, as well as all the macronutrients in the ideal proportion for daily needs. The conclusion is that superfoods do exist, but they still cannot provide the body with all the vital substances at once and in the recommended daily intake.
If this were the case, there would be no need for a diversified diet with various different food groups to be included in daily meals.
7 main natural superfoods
1. Egg
Eggs are proof that accessible superfoods really exist. They are rich in various nutrients and are one of nature's most complete foods.
They provide a large amount of protein and fats, as well as being rich in multiple vitamins and minerals.
They contain a large number of antioxidants, especially lutein, and zeaxanthin, which positively influence a lower risk of macular degeneration.
2. Turmeric
Turmeric is rich in various substances such as curcuminoids and polyphenols, and it also has antioxidant, anti-inflammatory, antimicrobial, and immune-modulating properties.
Curcumin, the active ingredient in turmeric, provides several benefits, such as:
Improved digestion Cancer prevention Reduced inflammation Improved insulin sensitivity Action against bacteria and infectious pathogens Improved heart function Increased cognitive capacity and concentration
3. Broccoli
Broccoli is considered a superfood because it contains phytochemicals with potential protective effects, including phenolic compounds and carotenoids, as well as vitamins and minerals.
In addition, glucoraphanin (GRR) and sulforaphane (SFN), both present in broccoli, are associated with high antioxidant and anticarcinogenic activity.
4. Cocoa
Cocoa is rich in polyphenols, especially flavonoids, and alkaloids such as theobromine, phenylethylamine, and caffeine.
Among the main benefits of pure cocoa without added sugar are:
Cellular oxidation prevention Reduced occurrence of heart events Improved memory and mood Increased production of neurotransmitters such as serotonin and dopamine, essential for well-being and pleasure Brain protection
Reduction in the occurrence of heart events; Improved memory and mood; Increased production of neurotransmitters such as serotonin and dopamine, essential for well-being and pleasure; Brain protection; Improvement in aesthetic problems.
5. Avocado
It is known to reduce cholesterol levels, contributing to cardiovascular health and improving cognitive function in older adults.
Additionally, avocado contains several important substances such as phytosterols (beta-sitosterol) and glutathione, an antioxidant.
In recent studies, researchers have found that avocado oil contributes to the reduction of blood glucose levels, total cholesterol, and triglycerides, reduces postprandial inflammation, and improves insulin.
Finally, avocado also helps reduce the risk of atherosclerosis and reduces endotoxemia, which is the passage of substances from the intestine into the bloodstream that generate inflammatory processes.
6. Nuts
Nuts are rich in compounds such as selenium and vitamin E, which help decrease LDL (bad) cholesterol, reducing the risk of diseases such as atherosclerosis and heart attack.
Due to their richness in selenium, vitamin E, and flavonoids, these foods help prevent various types of cancer, such as lung, breast, prostate, and colon cancer.
Not to mention the aesthetic benefits, as nuts are rich in zinc, vitamin B, omega-3, and vitamin E, essential micronutrients for the health of hair, skin, and nails.
7. Fish
Fish is a source of protein and good fats, such as omega-3, which increases the production of antibodies such as leukocytes and basophils, strengthening the immune system.
Consuming fish three times a week is an excellent way to prevent osteoporosis, as it is rich in vitamin D, which increases calcium absorption in the intestine and helps prevent bone wear.
Fatty fish, for example, are sources of omega-3, which alleviates arthritis symptoms due to its anti-inflammatory properties.
In other words, fattier fish increase omega-3 levels in the body, reducing inflammation in the joints and providing pain relief in osteoarticular diseases.
Lately, superfoods have been gaining attention on social media, and the demand for information on the topic has been intense. For this reason, they are considered the foods of the moment, as they are popular not only in advertising but also on health and nutrition websites and blogs. However, myths and controversies surround people's minds about the subject, contributing to the spread of fake news and misinformation. With the aim of informing and clarifying what is true and what is false about superfoods, this post intends to address doubts on the subject.
Beware of misleading advertisements about superfoods
It is necessary to be cautious when consuming information on the internet about superfoods, as not all of it is reliable.
In nutrition, foods with potential properties above normal or that provide a higher supply of essential nutrients are called "functional foods".
Even if food has several indispensable components for the body, it should not be considered in isolation.
After all, if you only consume the superfoods from advertisements, you will likely have a higher risk of developing some nutritional deficiencies in the future.
A complete diet has always been necessary regarding diversity and variety, meaning it is impossible to nourish the body with just a few types of foods.
In this sense, advertisements are successful in making people believe that there are truly miraculous foods.
To combat these falsehoods, it is necessary to be cautious when deciding whether it is worth acquiring a particular superfood.
Mainly because many foods considered superfoods are processed and undergo processes such as the addition of preservatives, stabilizers, and colorants.
The best way to be sure about your diet is to consult a nutritionist or dietitian. You can find the best-licensed specialist online on Kounsel. Create your account now and start your appointment online.
Visit kounsel.io for more information.
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