Superfoods: advertising and reality
Are superfoods useful
Liza Varakina, Atlas magazine
Promotional articles and superfood–based diets promise a lot - from weight loss to slowing aging. The idea of superfoods is very attractive: why change your habits if it's enough to add goji berries to your diet? Why monitor proper nutrition if chia seeds in sweet flakes in the morning promise to solve all health problems?
There are many questions about superfoods, and today Atlas answers some of them.
What are superfoods
The concept of "superfood" is not new: it first appeared at the beginning of the XX century. The first superfood was then called bananas for their "natural protection from bacteria." Now bananas no longer seem to be something special, and other products are considered superfoods. They are most often discussed in beauty blogs and articles by nutritionists.
There is no precise definition of what a "superfood" is. In general terms, we are talking about products with high nutritional value. Superfoods usually include vegetables, fruits, whole grains, legumes and nuts. All these products are already part of a healthy diet.
What kind of superpower do they have
The hype around superfoods is created by marketing efforts. People have inflated expectations that these products will protect against chronic diseases, and that the use of one or two of them compensates for the harm of an unhealthy diet. Therefore, many experts try to avoid the term “superfood".
On the other hand, some products may actually be more useful than others. In addition to essential vitamins and nutrients, many fruits, vegetables, nuts and seeds contain chemical compounds that are beneficial to health. Whether this applies to the most popular superfoods, let's look at specific examples.
Avocado
Expectations
Technically, it is a fruit, not a vegetable (to be exact, a large berry). Avocados contain monounsaturated fats, which help reduce the risk of cardiovascular diseases. In 2013, a review was published about the special benefits of avocado for the cardiovascular system.
Reality
Monounsaturated fats are really useful, but they can also be obtained from oily fish, nuts, raw olive oil and sunflower oil. The 2013 review was paid for by a well-known avocado producer. Currently, there are no qualitative independent reviews of the health effects of avocados.
Beet
Expectations
Beetroot is a good source of iron and folic acid. It also contains betaine, nitrates, magnesium and other antioxidants. Studies show that drinking beet juice before training increases the endurance of some athletes, allowing oxygen to penetrate better into the tissues.
Reality
The effect of beet juice in professional athletes has not been proven. The hypothesis that beetroot juice can prevent dementia requires verification. Beet juice together with green leafy vegetables, cabbage and celery are very useful as part of a balanced diet, as the nitrate content in them can help lower blood pressure. Nitrates in beets are formed naturally, they turn into nitric oxide in the body, therefore they are harmless.
Green tea
Expectations
In China, tea has been used for centuries in the fight against headaches and depression. Due to less fermentation, green tea leaves have more antioxidants than black tea. Green tea helps to lose weight, lowers cholesterol, fights cardiovascular diseases, reduces the risk of cancer and Alzheimer's disease.
Reality
In fact, there is no clinical evidence of the above, but green tea helps to reduce pressure and prevent tooth decay. Green tea contains B vitamins, folic acid, manganese, potassium, magnesium and caffeine.
Chia seeds
Waiting
Seeds of Mexican origin contain an unusually high amount of omega-3 and are particularly popular. Omega-3 belongs to the class of unsaturated fatty acids. One hundred grams of chia seeds contain eight times more omega-3 than salmon.
Chia seeds help to lose weight, normalize blood pressure and are an excellent source of energy.
Reality
Chia seeds are also high in carbohydrates, protein, fiber and calcium.
Omega-3 in chia differs in structure from omega-3 in fish: fish contains omega-3 with docosahexaenoic acid, and chia contains alpha-linolenic acid. The "unusual", much less common omega-3 from chia is absorbed less efficiently.
Omega-3s reduce the risk of cardiovascular diseases and dementia, but there is little evidence of the relatively high effectiveness of chia seeds. There is also no convincing research that chia seeds help to lose weight more effectively.
In addition to chia seeds, omega-3s are found in fatty fish. If you follow a Mediterranean diet, it is not necessary to add chia to the diet.
Blueberries
Expectations
Blueberries are delicious and healthy – we know that. It improves memory, prevents the development of cancer and helps fight atherosclerosis.
Reality
There are no sufficiently convincing studies that blueberries have such properties.
It contains few calories and a lot of nutrients, including phenolic compounds with an antioxidant capacity significantly exceeding the effect of vitamins C or E.
Fatty fish
Expectations
Fatty fish include anchovy, carp, salmon, trout, tuna (not canned), mackerel and sprat.
The interest in the benefits of fatty fish is explained by the observation that Eskimos, whose diet consists mainly of fatty fish, are less likely to have cardiovascular diseases and their consequences - heart attack and stroke.
Fatty fish helps prevent the formation of prostate cancer, the development of rheumatoid arthritis and improve vision.
Reality
The beneficial effect in the case of fatty fish is really proven – it can help lower blood pressure and reduce the accumulation of fat in the arteries (there is a maximum recommended amount of fatty fish and restrictions for pregnant, nursing and children). In addition, fatty fish is a really good source of vitamin D, protein, some B vitamins and selenium. There are many omega-3s already known to us in fatty fish, which allows us to conduct research on reducing the risk of developing dementia and the benefits in the treatment of schizophrenia. There is no doubt that fatty fish affects vision, the development of rheumatoid arthritis and the formation of prostate cancer.
To avoid food poisoning, you should choose the freshest fish possible. If you buy ready-made, do not store it together with raw fish.
Goji berries
Expectations
Goji berries have played a big role in traditional Chinese medicine for thousands of years. They promise to reduce the risk of cancer and cardiovascular diseases.
Reality
There is a lot of evidence that traditional Chinese medicine, as well as alternative European medicine, can be a waste of time or even harmful, so the centuries-old tradition cannot be an argument here. However, the harm of goji berries has not been proven, as well as the fact that they are healthier than ordinary fruits. The fact that they reduce the risk of cancer, heart disease and improve immunity also requires evidence.
Pomegranate
Expectations
It is believed that pomegranate juice can reduce cholesterol deposition and improve blood circulation of the heart muscle, slow down the development of prostate cancer.
Reality
There are no convincing studies confirming this yet. Pomegranates have a lot of antioxidants (especially in the peel, which is not usually eaten), but this does not mean anything until it is proven that large doses of antioxidants improve health.
Cocoa beans
Expectations
A wave of renewed interest in the benefits of cocoa appeared after a number of studies of the peoples of Central America – big fans of cocoa drinks. According to research, the Kuna Indians have a much reduced risk of stroke and heart disease. Cocoa prevents the development of cancer and improves mood.
Reality
Cocoa beans can really help reduce blood pressure, but for the sake of accuracy, long-term studies are needed. Other qualities attributed to cocoa – fighting stress and reducing the risk of cancer – have been studied even less. At the same time, cocoa is a good source of iron, magnesium, manganese, phosphorus and zinc.
So is there any point in superfoods?
Healthy eating definitely makes sense. Superfoods are good for overall health when included in a healthy diet with whole grains, vegetables and fruits. But do not assume that the use of any one superfood can compensate for regular trips for fast food and liters of sweet soda.
Remember
- Superfoods are products with high nutritional value.
- They are useful as part of a balanced diet.
- To provide yourself with enough nutrients, you need to diversify your diet and change your eating habits.
- Five to six servings of vegetables and fruits a day is the perfect way to start.
Sources:
- Herbal medicines.
- The truth about ‘miracle foods’ – from chia seeds to coconut oil.
- Levinovitz A. The Gluten Lie: and other myths about what you eat. New York, 2015.
- Hass avocado composition and potential health effects.Fish and shellfish.
- Ferreira C., Fomes L., Silva G., Rosa G. Effects of chia consumption on cardiovascular risk factors in humans. Nutricion Hospitalaria 2015; 32 (5): 1909–1918.
- What’s so super about superfoods?The truth about chia.
- Burdge G.C. Metabolism of a-linolenic acid in humans.
- Prostaglandins, Leukotrienes and Essential Fatty Acids, 2006; 75: 161–168.
- Cardiovascular disease.Superfoods: the evidence.
- The truth about superfoods.
- Portal "Eternal youth" http://vechnayamolodost.ru