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Superfood: what are they, Which ones are theyand associated benefits. The complete list ofsuperfoods and the opinions of the institutions.
Although the termsuperfood is now widespread, we want to remember that they do not exist"Complete foods". There are, yes, nutritious and healthy foods, but no food can be consideredmiraculous. The wordsuperfoodit is widely used in advertising.
Superfood: what are they
The termsuperfoodis used to indicate foods particularly rich innutritional propertiesand that would bring health benefits.
It is important to emphasize that many foods described as "superfoods" are not accompanied by scientific research that can confirm the alleged benefits. Indeed, the term "superfood" is not at all scientific and has no official status on the part of the authorities that regulate the agro-food sector.
If the "Organic" brand is regulated by different standards, the application of the wording "superfood" has no nutritional value.
The European Food Safety Authority, in 2007, put a stop to the marketing of products with the term "superfood" if not accompanied by specific health claims or supported by accredited scientific research. The reason? This wording has been reported as misleading. In the US, foods such as blueberries, when accompanied by the words "superfood", have been sold at higher prices.
What are? Superfoods are all those foods that promise to improve health by providing countless benefits.
Superfood: what are they
The Dutch Food Safety Organization has reported that many products (including supplements) marketed assuperfoodthey were not accompanied by any scientifically supported nutritional claims.
The European Food Information Council recalls that it is notwisebase your diet only onsuperfoods. It is the variety of foods introduced into the diet that ensures a large and appropriate nutritional intake.
Having made the necessary premises, let's see Which ones are they the so-called superfoodwith a short list:
- Goji berries
- Hemp seeds
- Wheat grass
- Coconut oil
- Spirulina algae
Let's try to analyze, one by one, isuperfoodjust listed. Let's start with the very popular goji berries.
Goji berries enjoy an excellent nutritional reputation. They certainly provide a good dose of micronutrients but no research has shown that they can offer more benefits than other small red fruits!
Blueberries are considered gods superfruits. Certainly rich in antioxidants, but they provide a very moderate amount of essential nutrients such as vitamin C, vitamin K and manganese.
Wheatgrass is considered an excellent food supplement. On the market we find it in the form of a drink, supplement or freeze-dried. It provides minerals, chlorophyll, plant amino acids, vitamins and enzymes… however the claims on health benefits have not been scientifically proven.
Quinoa is a relatively low-calorie food, it can be considered a good source of fiber (100 grams provide 20% of the human daily requirement of fiber) but among the micronutrients present in abundance there is only manganese and phosphorus.
Spirulina algae is marketed asdietary supplement. In fact it is true: it has a very broad protein profile, it provides high quantities of vitamins B1, B2, B3, B5 and B6. It provides many minerals such as iron and manganese ... however it is important to take it carefully. The reason? Spirulina algae can interact with various prescription drugs, in particular those that act on the immune system or on blood clotting.
In this case there areinstitutionsand studies that have endorsed the status ofsuperfoodfor the spirulina algae. In 2003, the United Nations examined the intergovernmental hypothesis of the use ofspirulina algae to combat malnutrition in the Global South. In the 90s, before the development of other solutions, both NASA and the European Space Agency proposed thespirulinaas one of the primary foods to grow during space missions.
In the list above, another food that brings with it the most important peculiarities are the hemp seeds. Hemp seeds can be considered asuperfoodas the amino acid profile makes its proteins comparable to those of meat, eggs and milk. Hemp seeds provide proteins with a rather complete nutritional profile: a rarity if we only consider foods of plant origin.
Chia seeds: superfood
Although avocado and chia seeds are not often counted among superfoods, it is worth taking a look at the nutritional properties of these two foods.
Chia seeds are very rich in omega-3 fatty acids and moderate doses of omega-6 and omega-9 fatty acids, they are rich in Niacin (Vitamin PP) and thiamine (Vitamin B1). They provide good doses of mineral salts such as calcium, iron, magnesium, manganese, phosphorus and zinc. Despite the fantastic nutritional properties of chia seeds it should be noted that they are not the only seeds rich in fatty acids and minerals but it is worth adding them to the diet in order to make it richer and more varied.
Like? You can mix them with breakfast cereals, use them to make homemade energy bars, cereal bars, to enrich yogurt, tortillas and to make homemade bread and pizza. They can also be added to the omelette.
Here's a secondlist of the foods that are considered superfood:
- Pitaya (Hylocereus undatus)