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Superfoods - definition and examples
contents
- definition
- Healthy criticism and caution
- antioxidants
- ORAC value
- classification
- effect
- Examples of superfoods
- Take a closer look at three exotic foods
- Local Superfoods
- Summary
definition
Superfoods are nothing new, only the name is new. There have always been foods that are especially healthy, good for our bodies and support them in their self-healing. Only these foods are often forgotten in the hectic and fast-moving time. Many people prefer to eat a candy bar instead of, for example, eating a bowl of blueberries. The latter belong to the superfoods and would just be healthy, while the chocolate bar can rather say the opposite.
Superfoods is the generic name for a variety of plant foods, which are particularly rich in antioxidants, flavinones, vitamins and minerals. (Image: AA + W / fotolia.com) Superfoods are plant foods that contain a large amount of certain nutrients. This term should only be used if the products are very nutritious, wholesome and natural - and of course also organically grown. In addition, these special foods usually contain a large amount of antioxidants, vitamins, minerals, proteins, fatty acids and phytochemicals. All in all, superfoods are very healthy and can, if consumed regularly, strengthen the immune system, bind free radicals and thus counteract various diseases. However, a healthy, basic and wholefood diet should not be forgotten.
Healthy criticism and caution
The very name superfood sounds great, innovative and interesting. But does man need such great foods at all, is not a normal diet sufficient? And are these superfoods so great at all, or is this just an ad-teaser or a bonfires nobody will talk about anymore??
In any case, a healthy, balanced diet that contains a large amount of fruits, vegetables and a small amount of meat and sausage is important for all people. Certain foods in the form of superfoods are not necessarily needed. However, that does not mean they have to be abandoned. They can certainly contribute to a healthy diet.
Foods are tested and tested in the laboratory and their nutritional content is determined. But in reality, many things go together in the human body. Thus, individual foods are not isolated but consumed in combination with other foods. Is then the advertised high content of nutrients still the same? Another thing to consider is storage and preparation. For example, many healthy substances are often destroyed during prolonged or incorrect storage or even during incorrect preparation. This should also be taken into consideration for superfoods.
Antioxidants, such as those found in goji berries, bind free radicals in the body and thus prevent oxidative stress. (Image: PhotoSG / fotolia.com) antioxidants
It has already been mentioned at the beginning that the superfoods contain a large amount of antioxidants. What is it and what are they used for??
In every cell of our human body we constantly produce intermediates of metabolism, also called free radicals. These are highly reactive, aggressive oxygen compounds. They are able to take away electrons from other atoms or molecules. They react with them, forming again new radicals. A chain reaction occurs, called oxidative stress - a cause for a variety of diseases. Antioxidants are just right here. They are able to neutralize these oxygen radicals.
Imagine cutting an apple and leaving it for a few minutes - the interfaces turn brown. But sprinkle it with a little lemon juice, this does not happen. In this example, the formation of free radicals is the browning of the apple and the lemon juice is an antioxidant. Antioxidants are indispensable for our health. These are included in superfood products.
ORAC value
In the previous two paragraphs, you learned about free radicals and the importance of antioxidants. The ORAC value expresses the antioxidant reactivity of a food. ORAC stands for Oxygen Radical Absorption Capacity and is expressed in μmol. The higher the value, the greater the antioxidant effect. Experts recommend a primary care of more than 5,000 to 7,000 ORAC units.
classification
The superfoods are divided into three color groups:
- to first group include the green superfoods and leaves and grasses.
- The second group includes all strong and colorful colors, so berries and fruits.
- To the third groups include strong roots and seeds.
Furthermore, these foods are still distinguished in domestic and exotic. The natives have the advantage over the exotic that they are fresher and also ecologically more meaningful. In addition, our body is more used to the local and may be better able to absorb and process it. The effect of superfoods usually lasts only a short time and can be replenished by domestic food usually faster.
effect
What effect do superfoods have? This question is not so easy to answer as the effects vary according to the food. However, it can generally be said that all contain a high level of antioxidants, which strengthens the defense and detoxifies the body. This alone can already lead to a general sense of well-being.
In general, these "special" foods also contain a lot of phytochemicals, which supports their positive health effects.
Dandelion leaves are also counted among the so-called green superfoods. (Image: oxie99 / fotolia.com) Examples of superfoods
The amount of superfoods is so great that only a few examples can be mentioned here.
Leaves and grasses
The green foods are all high in chlorophyll. This detoxifies and purifies the blood. They contain an easily exploitable, high-quality protein, a lot of fiber, nutrients and many enzymes. The dietary fibers as well as the enzymes have a positive effect on the human intestine and contribute to good digestion.
Examples are wild garlic, dandelion, spinach, nettle, parsley, basil, barley grass, spirulina algae, chlorella algae and moringa.
Berries and fruits
Above all, the foods of this group contain many radical scavengers and vitamins. They strengthen the immune system, protect against free radicals and thus against cell damage and early aging.
Examples are acai berries, goji berries, raspberries, blueberries, bananas, aronia berries, papaya, dates and pomegranates.
Roots and seeds
Above all, these superfoods contain high-quality proteins and minerals. The protein is easy to digest and provides fast energy. This is important for strength and endurance. Athletes need it to build muscle. These superfoods also strengthen the immune system and protect against muscle soreness.
Examples are flax, hemp and chia seeds, pumpkin seeds, grape seeds, turmeric and ginger. Nuts such as almonds, walnuts and coconuts are also part of this group.
Exotic superfoods
Exotic "special" foods include maca (Peru ginseng), acai berries, goji berries, raw cocoa, lucuma, matcha tea, chia seeds and turmeric.
Take a closer look at three exotic foods
1. Lucuma (Pouteria lucuma)
This fruit is also called the "gold of the Inca" because of its yolk-yellow color. Lucuma is originally from South America. The tree on which Lucuma grows can reach heights of up to 15 meters and it thrives even under massively dry conditions. Lucuma tastes sweetish like a mixture of mango and apricot refined with some caramel. Therefore, this is a healthy sweetener with a very low glycemic index. The fruit powder is particularly delicious to refine desserts, as an additive in quark, porridge and smoothies. This is unfortunately not suitable for sweetening coffee or tea, because Lucuma does not dissolve.
Who sweetened with Lucuma, avoids blood sugar fluctuations. The fruit contains an enzyme that inhibits the rapid breakdown of carbohydrates in the intestine, so that they are broken down more slowly. This is not only beneficial for diabetics. Blood sugar fluctuations are unhealthy even for non-diabetics in the long run.
Furthermore, the powder contains a large amount of polyphenol and beta-carotene. Polyphenol is an antioxidant and beta-carotene is good for the skin, provides a natural sunscreen and makes sunscreen look better. The skin does not age so fast.
2. Acai berry
The acai berry comes from South America. It has been used there for centuries. First, she was then known mainly in the US, where she is touted as a secret weapon against obesity. The fruits are processed quickly after harvest, otherwise they spoil. They are available here in the form of powder, juice or in capsules.
The berry is not sweet, the taste is described as slightly greasy, earthy and slightly astringent. That's why the juice is usually offered mixed with other juices. If the fruit grows free of chemicals and pesticides, it lives up to the name Superfood. It contains essential amino acids, polyphenols, B vitamins, vitamins C, E and D, flavonoids, potassium, iron fiber and essential fatty acids. It is important to emphasize the calcium and the vitamin D content. Both are quite high for a fruit. So the berry is especially recommended for vegans.
The Acai berries are also the call, they would accelerate the weight loss as part of a diet, as they should stimulate the metabolism. Athletes appreciate the berry as an energy supplier. In addition, it is found in cosmetics - in creams and scrubs.
Chia seeds are an exotic superfood that has also enjoyed growing popularity in Germany in recent years. (Image: nataliazakharova / fotolia.com) 3. Chia seeds
Chia seeds come from Mexico and belong to the genus of sage. Already the Mayans and the Aztecs knew about the healthy effects of these nutritious and strengthening seeds. They contain Omega 3 and Omega 6 fatty acids in the right proportions, three to one. The seeds are gluten-free, intestinal cleansing and help with heartburn. They contain a large amount of fiber but low calories. Thus, they keep on filling, but have a low glycemic index, which has a positive effect on blood sugar. Also, the seeds have a low blood pressure lowering effect by the contained fatty acids (so beware of low blood pressure).
Chia pudding is best known for its use: mix the seeds with a little liquid (water, soy milk, rice milk, etc.) and then add more and more (4 to 5 tablespoons seeds require about ½ liter of liquid). The whole thing is jelly-like and gets the consistency of a pudding. After about an hour, the pudding is ready. But even leaving it overnight, in the fridge, is possible. It is important to drink enough - watch out for constipation. Chia seeds should not be consumed when taking blood thinners.
Local Superfoods
Why grab the exotic and expensive superfoods when the local superfoods are so close and healthy. In addition, these can be consumed fresh, which is rarely the case with exotic foods. Some of the local superfoods are dark berries such as blueberries, black currants and blackberries, just to name a few. They contain antioxidants, vitamins and minerals.
Furthermore, flaxseed should be mentioned, which can compete well with the chia seeds. The green super foods include spinach, broccoli, kale and lamb's lettuce. They have a positive effect on the intestinal flora and are detoxifying.
The nettle is one of the superfoods. She is often confused with weeds, but she is with nieces. It is an excellent source of vegetable protein, containing a variety of vitamins and minerals and, of course, antioxidants.
Corn salad, however inconspicuous it may be, has a very high percentage of iron and belongs to the valerian family, which makes it a nerve food. Last but not least, kale is essential to mention. It contains vitamins, phytochemicals, fiber, minerals, proteins and high levels of iron.
Summary
In summary, superfoods are not really new. They were forgotten only by the fast, stressful time, in which the healthy diet is not so important for many. Superfoods enrich the diet and contribute to health, but a healthy, balanced diet remains the basis. Who would like to try the exotic superfood should pay attention to origin, purity and manufacturing process. (Sw)