Summary: Researchers wonder if so-called “superfoods” are really as good as people claim and, if so, how they should be consumed as part of a balanced diet.
Font: University of New South Wales
Everyone has heard of the old saying, “An apple a day keeps the doctor away.”
It’s a phrase that suggests that apples were perhaps the first to be labeled a “superfood,” long before that term became popular.
But now, not a week goes by without a new superfood trending on social media, promising to deliver amazing health benefits. Recent fads include quinoa, chia seeds, and kale.
More importantly, though, is whether eating something like kale four times a week actually helps bone health. Or did someone just run the best marketing campaign ever?
Food and nutrition expert Associate Professor Jayashree Arcot of the UNSW School of Chemical Engineering says “lifestyle gurus” sometimes use the term superfoods loosely. While there is no universally agreed-upon definition for “superfoods,” there is an appreciation of the health benefits due to the presence of bioactive substances and compounds found in them.
“Scientifically, there is no such thing as a superfood, they basically refer to foods that are rich in nutrients or compounds that have properties that can affect health, but with a remarkable label,” says Associate Professor Arcot.
“However, the term unfortunately can mislead people into thinking that certain foods have amazing nutritional and health properties and consuming them can solve all health problems.
“While there is no particular food group that holds the key to unlocking great health benefits, we do know that some foods are better for us than others. As we become more focused on taking care of our health, we naturally begin to pay more attention to what we eat.
“Food alone cannot address health issues, but it can play a role as part of a holistic treatment plan. If the goal is to lose weight, eating a superfood like blueberries won’t do it on its own.
“However, it is finding the balance of the right combination of these foods and in moderate amounts, so that it has some kind of impact on health.”
It is not a superfood for everyone.
Go back about 5-10 years ago, before the term “superfoods” came into vogue, the phrase “functional foods” was used in the food and health community.
Functional foods are used in the context of foods that are physiologically beneficial and are likely to reduce the risk of developing disease due to the addition or removal of certain nutrients.
Later, the term “superfoods” was introduced to describe foods with specific health benefits. However, A/Prof. Arcot says that all foods can be classified as functional, since they all have some effect on the body.
“We are aware that drinking milk, which has high concentrations of calcium, is excellent for strengthening our bones and teeth, or that eating foods rich in vitamin A does wonders for our eye health,” she says.
“On the one hand, high-fat foods are often avoided because of the risk of raising cholesterol. But that would be very important for someone who is already at high risk because we know there are also good fats like avocado and chia seeds that are hailed as superfoods.”
Kale is probably one of the most common foods mentioned when adding superfoods. Although several studies have shown that kale contains antioxidant and anticancer potential, there is still a lack of evidence in the literature to conclude that consuming kale provides more health benefits than other cruciferous vegetables such as cauliflower.
“If you start eating a lot of kale, no one will tell you it’s bad for you. Unless you are a person prone to kidney stones, for example, then you are probably consuming too much oxalates, a compound found in leafy vegetables when you are advised to have less in your diet,” says A/Prof. . Arcot.
“So there really isn’t a one-size-fits-all approach to this.”
Can superfoods still come to the rescue?
A/Prof. Arcot says we need to pay close attention to the nutritional profile of the food to determine if it’s right for the health issue we’re addressing.
“There’s no denying that having a balanced diet is good for a person’s overall health,” she says.
“For example, the Mediterranean diet is a heart-healthy eating plan that includes foods such as whole grains, fruits, vegetables, and seafood, and is believed to support brain function and promote heart health.”
A/Prof Arcot says that compounds found in some foods have the potential to prevent or delay the onset of some chronic diseases, such as coronary heart disease, which have underlying inflammatory reactions in the body.
“Raspberries, blueberries, blackberries, and cranberries are a powerhouse of vitamins, minerals, fiber, and antioxidants, and while these properties may treat inflammation, they cannot be called superfoods, as randomized controlled trials are needed to evaluate them. its efficacy in reducing inflammation.
Sequel to the history of superfoods
One of the latest “superfoods” is turmeric, a common spice used in cooking, which contains a powerful compound called curcumin known for its powerful anti-inflammatory properties.
But how much of this compound do we need to consume before it has any effect on the body?
A/Prof. Arcot says this is a complex area and more research is needed to find out.
“Sometimes the compounds we need only exist in trace amounts in the foods we eat,” she says.
“There is still a long way to go in terms of research before we know the exact amounts needed to produce these kinds of changes in the body. But we know that the effects can be cumulative over time,” she says.
“It’s about preventing ill health, and a healthy diet with the right foods will contribute to overall well-being.”
About this research news on diet and neuroscience
Author: press office
Font: University of New South Wales
Contact: Press Office – University of New South Wales
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