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10 important facts about the "Superfood"
Superfood called nutritious and healthy foods, often the last ones are the food of plant origin, certain fish and dairy products.
Clear scientific criteria for the recognition of the product is no superfood: usually a decision as to whether this or that kind of food in this category is subjective. However, the Internet can find huge lists of superfoods, which sometimes contains 100 items, but some so-called superfoods such as coffee or eggs nutritionists are extremely negative.
We offer you a selection of facts about Superfood.
1. Blueberries
Often the top 100 in the various lists of superfoods headed blueberries, because it is rich in vitamins, phytochemicals and soluble fiber. All this is true, but the same can be said about any other non-poisonous berries. Blueberries are not necessarily more useful than cranberry or raspberry, just in some countries it is cheaper and easier than other berries.
2. Kiwi
Kiwi along with blueberries is always in the top ten tops 100 - on properties like kiwi fruit, melon, citrus, apples and pears. Perhaps kiwi made to list Superfood from the fact that it comprises little more nutrients other than the fruit.
3. Beans and whole grains
Legumes - a source of lean protein, they contain insoluble, lowers cholesterol, and soluble fiber, which provides lasting feeling of satiety, as well as many vitamins and minerals, suitable for almost any diet. Whole grains have similar advantages even though they contain less protein. Along with legumes and grains in the lists Superfood taken include quinoa - another source of protein, vitamins, minerals, fiber and antioxidants.
4. Nuts and seeds
Nuts and seeds contain a large amount of minerals and healthy fats, however, a slight drawback is their high calorie content, so it is important not to abuse and eating them in small portions. If at the same time to eat a handful of nuts or seeds treated, you will get about 100 calories, so it is better to prefer crude products of this kind - so you eat them less because peeling shell takes time.
5. Kale
Undoubtedly, kale useful. But no less useful, and other greens: chard, mustard greens, radishes, spinach and plain cabbage or broccoli. All of these products contain vitamins A, C, and K, as well as fiber, calcium and other nutrients.
6. Sweet potato and pumpkin
Both products are an excellent source of fiber, and vitamin A. In addition, they themselves are sweet, so that to enhance the taste it does not need to add butter, sour cream or a salt, like an ordinary potato.
7. Salmon, sardines, mackerel
Salmon, sardines, mackerel and some other types of fish rich in omega-3 reduces the risk of heart disease and stroke. Most doctors believe that the beneficial elements contained in fish far outweigh the risk of harm to your health from mercury, which is also present in fish. If this is you still worried, you can eat fish, which stands lower in the food chain: sardines, anchovies and smelt.
8. Exotic fruits
This category may include acai berry, noni, dragon fruit, rambutan or grenades - they certainly are good for health, but no more than the same blueberries. Often, their advantage consists in the fact that they contain rare useful substances, for example in many ellagitaninov garnets having anticancer properties, but these substances are present in abundance in raspberries.
9. Criticism
The list of superfoods is quite possible to include green tea, coffee, dark chocolate, yogurt, olives. However, the term "superfood" in essence - a marketing tool: scientists do not use this term, and a number of medical studies suggest the need to refrain from some of the standard superfoods tops 100, as they may contain arsenic or pesticide residues.
In addition, the usefulness of the product can be reduced to nothing quite easily. Many people, for example, know about the benefits of green tea, but they do not like the taste, so they add sugar to it, eliminating all their beneficial properties. Also contain many types of sugar supersokov.
Do not forget that whole grains are often subjected to treatment in order to more easily absorbed by the human body and bring more benefits. For example, according to researchers at Harvard University, whole oats can improve blood sugar levels and promotes insulin resistance, obesity and diabetes, but the oatmeal bread, this effect can not be held.
The term "superfood" may be used only to buyers prefer one type of food to another. However, research does not prove that exceeds asparagus broccoli for its beneficial properties, and in the tops 100 often appears exactly broccoli.
10. The ideal diet
The ideal diet can be called that, which is largely based on plant foods and includes a huge variety of fruits, vegetables, grains and healthy foods of animal origin. Superfood can be a good addition to the diet, but limited to only the specified list of products is inappropriate.
Clear scientific criteria for the recognition of the product is no superfood: usually a decision as to whether this or that kind of food in this category is subjective. However, the Internet can find huge lists of superfoods, which sometimes contains 100 items, but some so-called superfoods such as coffee or eggs nutritionists are extremely negative.
We offer you a selection of facts about Superfood.
1. Blueberries
Often the top 100 in the various lists of superfoods headed blueberries, because it is rich in vitamins, phytochemicals and soluble fiber. All this is true, but the same can be said about any other non-poisonous berries. Blueberries are not necessarily more useful than cranberry or raspberry, just in some countries it is cheaper and easier than other berries.
2. Kiwi
Kiwi along with blueberries is always in the top ten tops 100 - on properties like kiwi fruit, melon, citrus, apples and pears. Perhaps kiwi made to list Superfood from the fact that it comprises little more nutrients other than the fruit.
3. Beans and whole grains
Legumes - a source of lean protein, they contain insoluble, lowers cholesterol, and soluble fiber, which provides lasting feeling of satiety, as well as many vitamins and minerals, suitable for almost any diet. Whole grains have similar advantages even though they contain less protein. Along with legumes and grains in the lists Superfood taken include quinoa - another source of protein, vitamins, minerals, fiber and antioxidants.
4. Nuts and seeds
Nuts and seeds contain a large amount of minerals and healthy fats, however, a slight drawback is their high calorie content, so it is important not to abuse and eating them in small portions. If at the same time to eat a handful of nuts or seeds treated, you will get about 100 calories, so it is better to prefer crude products of this kind - so you eat them less because peeling shell takes time.
5. Kale
Undoubtedly, kale useful. But no less useful, and other greens: chard, mustard greens, radishes, spinach and plain cabbage or broccoli. All of these products contain vitamins A, C, and K, as well as fiber, calcium and other nutrients.
6. Sweet potato and pumpkin
Both products are an excellent source of fiber, and vitamin A. In addition, they themselves are sweet, so that to enhance the taste it does not need to add butter, sour cream or a salt, like an ordinary potato.
7. Salmon, sardines, mackerel
Salmon, sardines, mackerel and some other types of fish rich in omega-3 reduces the risk of heart disease and stroke. Most doctors believe that the beneficial elements contained in fish far outweigh the risk of harm to your health from mercury, which is also present in fish. If this is you still worried, you can eat fish, which stands lower in the food chain: sardines, anchovies and smelt.
8. Exotic fruits
This category may include acai berry, noni, dragon fruit, rambutan or grenades - they certainly are good for health, but no more than the same blueberries. Often, their advantage consists in the fact that they contain rare useful substances, for example in many ellagitaninov garnets having anticancer properties, but these substances are present in abundance in raspberries.
9. Criticism
The list of superfoods is quite possible to include green tea, coffee, dark chocolate, yogurt, olives. However, the term "superfood" in essence - a marketing tool: scientists do not use this term, and a number of medical studies suggest the need to refrain from some of the standard superfoods tops 100, as they may contain arsenic or pesticide residues.
In addition, the usefulness of the product can be reduced to nothing quite easily. Many people, for example, know about the benefits of green tea, but they do not like the taste, so they add sugar to it, eliminating all their beneficial properties. Also contain many types of sugar supersokov.
Do not forget that whole grains are often subjected to treatment in order to more easily absorbed by the human body and bring more benefits. For example, according to researchers at Harvard University, whole oats can improve blood sugar levels and promotes insulin resistance, obesity and diabetes, but the oatmeal bread, this effect can not be held.
The term "superfood" may be used only to buyers prefer one type of food to another. However, research does not prove that exceeds asparagus broccoli for its beneficial properties, and in the tops 100 often appears exactly broccoli.
10. The ideal diet
The ideal diet can be called that, which is largely based on plant foods and includes a huge variety of fruits, vegetables, grains and healthy foods of animal origin. Superfood can be a good addition to the diet, but limited to only the specified list of products is inappropriate.
