What’s so tremendous about superfoods?

Everybody has heard of the great previous saying: “An apple a day retains the physician away.”

It is a phrase that means that apples have been maybe the primary to be labeled as a “superfood,” lengthy earlier than that time period grew to become well-liked.

However now, not every week goes by with no new superfood trending on social media, promising to ship astonishing well being advantages. Latest crazes embrace quinoa, chia seeds and kale.

An important factor, although, is whether or not consuming one thing like kale 4 occasions every week actually does assist your bone well being. Or did somebody simply pull off the best advertising marketing campaign ever?

Meals and vitamin professional, Affiliate Professor Jayashree Arcot from UNSW College of Chemical Engineering, says the time period superfoods is usually thrown round loosely by “way of life gurus.” Whereas there isn’t a universally agreed definition for “superfoods,” there may be an appreciation of the well being advantages as a result of presence of bioactive substances and compounds present in them.

“Scientifically, there isn’t a such factor as a superfood—they’re mainly referring to nutrient-rich meals or compounds which have properties that may affect well being—however with a noticeable label,” Affiliate Professor Arcot says.

“Nevertheless, the time period can sadly mislead individuals into considering that sure meals have unimaginable dietary and well being properties and consuming them can remedy each well being drawback.

“Whereas there isn’t a singular meals group that holds the important thing to unlocking nice well being advantages, we do know that some meals are higher for us than others. As we turn into extra targeted on taking care of our well being, naturally we begin to pay extra consideration to what we eat.

“Meals alone can not deal with well being considerations—however it could possibly play a job as a part of a holistic remedy plan. If the purpose is to drop some pounds, consuming a superfood like blueberries won’t obtain that by itself.

“Nevertheless, it is discovering the stability of the precise mixture of those meals and in average portions, for it to have some type of a well being affect.”

Not a superfood to everybody

Rewind again about 5 to 10 years in the past, earlier than the time period “superfoods” grew to become stylish, the phrase “useful meals” was used within the meals and well being group.

Practical meals are used within the context of meals which are useful physiologically, and are more likely to cut back the danger for illness growth as a result of addition or removing of sure vitamins.

Later, the time period “superfoods” was launched to explain meals with focused well being advantages. Nevertheless, A/Prof. Arcot says each meals might be labeled as useful—since all of them have some impact on the physique.

“We’re conscious ingesting milk, which has excessive concentrations of calcium, is nice for strengthening our bones and enamel, or that consuming meals excessive in vitamin A works wonders for our eye well being,” she says.

“On one hand, meals excessive in fats are normally averted as a result of threat of accelerating ldl cholesterol. However that will turn into crucial to somebody who’s already at excessive threat as a result of we all know that there are additionally good fat comparable to avocado and chia seeds that are hailed as superfoods.”

Kale might be probably the most frequent meals talked about when superfoods are spruiked. Whereas a number of research have proven that kale accommodates antioxidant and anticarcinogenic potential, there may be nonetheless an absence of literature proof to conclude that consuming kale gives extra well being advantages than different cruciferous greens comparable to cauliflower.

“Should you begin consuming lots of kale, no person’s going to inform you it is unhealthy for you. Except you are any person that’s susceptible to kidney stones, for example, then you definitely’re most likely having too many oxalates—a compound present in leafy greens while you’re suggested to have much less of it in your weight loss program,” says A/Prof. Arcot.

“So there actually is not a one-size-fits-all strategy to this.”

Can superfoods nonetheless come to the rescue?

A/Prof. Arcot says we have to pay shut consideration to the dietary profile of the meals to find out whether or not it is the precise match for the well being concern we’re addressing.

“There is no denying that having a balanced weight loss program is nice for an individual’s general well being,” she says.

“For instance, the Mediterranean weight loss program is a heart-healthy consuming plan which incorporates meals comparable to entire grains, fruits, greens and seafoods, and is believed to assist mind operate and promote coronary heart well being.”

A/Prof Arcot says the compounds present in some meals have the potential to forestall or delay the onset of some persistent diseases, comparable to coronary coronary heart illness—which have underlying inflammatory reactions within the physique.

“Raspberries, blueberries, blackberries and cranberries are a dietary powerhouse of nutritional vitamins, minerals, fiber and antioxidants and whereas these properties could deal with irritation, they can’t be known as superfoods as randomized management trials are wanted to evaluate their efficacy in lowering irritation.”

Sequel to the superfood story

One of many newest “superfoods” is turmeric, a typical spice utilized in cooking, which accommodates a robust compound known as curcumin identified for its potent anti-inflammatory properties.

However how a lot of this compound can we really must eat earlier than it has some impact on the physique?

A/Prof. Arcot says this can be a complicated space and extra analysis is required to seek out out.

“Typically the compounds that we’d like solely exist in minute portions within the meals we eat,” she says.

“There’s nonetheless an extended approach to go by way of analysis earlier than we all know the precise portions wanted to deliver these types of modifications within the physique. However we do know that the consequences might be cumulative over time,” she says.

“It is all about prevention of ill-health—and a nutritious diet with the precise meals will contribute to general well-being.”