What comes to your mind when we say superfoods? A flying apple or a pumpkin climbing the wall? Otherwise, he would take out his sword and say, “In the name of healthy eating.” A banana that says "I am the most super food"?
No single food has superpowers. The important thing is to consume all healthy foods in balance. So where did this concept of superfoods come from?
Actually, this is a marketing strategy. Just like Popeye's spinach. According to some nutritionists, there is no such thing as a superfood. Each food has different benefits, and healthy nutrition can be achieved by consuming them together. So where did this concept of superfoods come from?
The superfood trend dates back almost a century. The first food identified as a superfood is banana. In the 1920s, the United Fruit Company ran a series of colorful advertisements on the benefits of bananas. Studies detailing the benefits of bananas were published, and according to the Harvard TH Chan School, the tropical fruit soon became the first food to be labeled a superfood. As a result, more than 90 years later, bananas remain among the top three most imported fruits in the United States.
The nutrition world is divided into two on this issue. While one group believes in the benefits of superfoods, another group claims that there is no such thing as superfood. Let's continue to follow the discussions on nutrition from afar and get back to our topic.
What is a superfood?
Superfoods are foods that provide high levels of benefit to the body with their vitamin, mineral and antioxidant content. These foods are nutrient dense. They are foods that help prevent chronic diseases. How to tell if a food is a superfood?
For example; The amount of antioxidants contained in foods is determined by the ORAC value. A food with a high ORAC value is among the superfoods. Because it has a high antioxidant capacity and antioxidants are cancer-fighting compounds.
What are Superfoods?
What are superfoods?
1)Dark leafy green vegetables
Koyugreen leafy vegetables It is an excellent source of nutrients such as folate, zinc, calcium, iron, magnesium, vitamin C and fiber. What makes green leafy vegetables a superfood is that they protect against chronic diseases such as heart disease and type 2 diabetes. It also contains high levels of anti-inflammatory carotenoids, which protect against certain types of cancer. Dark green leafy vegetables include:
Berries are a source of vitamins, minerals, fiber and antioxidants. The strong antioxidant capacity of these fruits reduces the risk of heart disease, cancer and other inflammatory diseases. The most commonly consumed berries are:
Raspberry
Strawberry
Blueberries
Blackberry
Cranberry
3) Green tea
Green teaIt is rich in antioxidants and polyphenolic compounds that have strong anti-inflammatory effects. One of the most common antioxidants is the catechin epigallocatechin gallate or EGCG. EGCG reveals green tea's ability to protect against chronic diseases such as heart disease, diabetes and cancer.
4) Eggs
eggIt is rich in many nutrients such as B vitamins, choline, selenium, vitamin A, iron and phosphorus. It contains high quality protein. Eggs contain zeaxanthin and lutein, two powerful antioxidants known to protect eye health. It lowers cholesterol and protects from heart diseases.
5) Legumes
pulseis a class of plant foods consisting of beans, lentils, peas, peanuts and alfalfa. They are called superfoods. Because they are loaded with nutrients and play a role in preventing various diseases. Legumes are a source of B vitamins, various minerals, protein and fiber. It is useful in managing type 2 diabetes and lowering blood pressure and cholesterol.
6)Nuts and Seeds
Nuts and the seeds are rich in fiber, protein and heart-healthy fats. They also contain various plant compounds with anti-inflammatory and antioxidant properties that protect against oxidative stress. It has protective effects against heart disease. Nuts and seeds include:
Almonds, walnuts, pistachios, cashews, Brazil nuts, macadamia nuts.
Peanuts – technically a legume but generally considered a nut.
KefirIt is a fermented drink made from milk containing protein, calcium, B vitamins, potassium and probiotics. It is similar to yogurt, but has a thicker consistency and typically has more probiotic species than yogurt. Fermented foods like kefir have some health benefits, such as lowering cholesterol, reducing blood pressure, improving digestion and anti-inflammatory effects.
8) Garlic
GarlicIt is a superfood related to onions, leeks and shallots. It is a good source of manganese, vitamin C, vitamin B6, selenium and fiber.
It is stated that garlic may be effective in lowering cholesterol and blood pressure and supporting immune function. Sulfur-containing compounds in garlic prevent certain types of cancer.
9) Olive oil
Olive oilThe reason why it is one of the superfoods is that it contains high levels of monounsaturated fatty acids (MUFAs) and polyphenolic compounds. It reduces inflammation and protects against some diseases such as heart disease and diabetes. It also contains antioxidants such as vitamins E and K, which protect against oxidative stress and cellular damage.
10) Ginger
GingerThe oil obtained from the root contains antioxidants that are responsible for the benefits of the plant. It is effective in the treatment of nausea and pain, acute and chronic inflammatory diseases. It also reduces the risk of chronic diseases such as heart disease, dementia and some cancers.
11)Turmeric (Curcumin)
TurmericContains the compound curcumin. It has strong antioxidant and anti-inflammatory effects. It is effective in preventing chronic diseases such as cancer, heart disease and diabetes. It also helps wound healing and reduces pain.
12)Salmon
SalmonIt is a nutritious fish containing healthy fats, protein, B vitamins, potassium and selenium. It is good for many diseases with the omega 3 fatty acids it contains. It reduces the risk of heart disease and diabetes.
13) Avocado
Avokado It is a very nutritious fruit. It is rich in many nutrients such as fiber, vitamins, minerals and healthy fats.
Similar to olive oil, avocados are high in monounsaturated fats (MUFAs). Oleic acid is the most dominant MUFA in avocados, which helps reduce inflammation in the body. Eating avocados reduces the risk of heart disease, diabetes, metabolic syndrome and certain types of cancer.
14)Mushrooms
Although nutritional content varies by species, mushrooms contain vitamins D and A, potassium, fiber, and some antioxidants not found in many other foods. Due to its unique antioxidant content, it plays a role in reducing inflammation and preventing some types of cancer.
15)Seaweed
seaweedIt is most consumed in Asian cuisine, but is gaining popularity in other parts of the world due to its nutritional value. It contains nutrients such as vitamin K, folate, iodine and fiber. These ocean vegetables are a source of unique bioactive compounds with antioxidant effects that are not present in land-grown vegetables. Some of these compounds reduce the risk of cancer, heart disease, obesity and diabetes.
16)Wheatgrass
WheatgrassIt is prepared from the freshly sprouted leaves of the wheat plant and provides many vitamins and minerals, including iron, calcium and magnesium.
This delicious spice is rich in antioxidants. It lowers blood sugar and cholesterol, improves nausea and PMS symptoms, and reduces inflammation.
18)Goji Berry
goji berry, gives energy and is the key to long life. It also contains nutrients that may help prevent eye diseases, protect against skin damage, and inhibit the growth of cancer cells.
19)Spirulina
This blue-green algae is considered one of the most nutritious superfoods. It contains a higher amount of protein than red meat. It is the source of all the essential fatty acids the body needs and also contains many antioxidants, vitamins and minerals. spirulinaHealth benefits include potentially preventing plaque buildup in the arteries, lowering blood pressure, and fighting cancer.
20)Acai berry
Rich in antioxidants and health-promoting propertiesaçaí berry, It contains healthy fat, fiber, vitamin B, magnesium, potassium and phosphorus. Research shows that compounds found in acai berry may help improve cognitive function, improve lipid profiles, and maintain normal blood sugar levels.
21)Coconut
coconut and coconut oil is high in medium-chain triglycerides, a type of beneficial fatty acid that can help support gut health due to its bacteria-fighting antioxidant properties. These fatty acids are easy to digest, used as fuel rather than stored as fat, and provide instant energy.
22)Grapefruit
Grapefruitis a citrus fruit full of important nutrients. In addition to containing a good amount of fiber, it contains vitamins A and C. Eating grapefruit helps in weight loss and improves insulin sensitivity. It also improves heart health and is beneficial to liver function.
