“Superfoods” have been very popular in recent years.
Major platforms are sharing “superfoods”, and the most shared is: Harvard Medical School recommends these 10 superfoods.
What exactly is a “superfood”? How are their nutrition? How does Harvard Medical School recommend it? This article will talk about the system.
1. There is no such thing as a “superfood” in science
Whether from a scientific or regulatory perspective, there is no clear consensus and no official definition. [1-3]
So reliable nutrition experts will not say that a certain food is a “super food”, nor will they advocate that “super food” has unimaginable health value for you, such as lowering blood sugar, reducing blood pressure.
But we the general public really look forward to eating something to save the night, to eliminate the fat on the body, and to quickly improve the problems of high blood pressure, high blood sugar, and high uric acid.
“Superfoods” are also highly regarded as being more nutritious in their literal sense, as were the survey results.
From 2004 to 2015, people’s interest in searching for “super food” on Google increased year by year, and the increase in interest increased significantly, and January was the most searched in another year. [4]
This is actually easy to understand. In the new year, many people will make a health plan. Compared with the hard work of controlling oil, salt, sugar, eating less and moving more, it sounds better than ordinary food. As far as nutrition is concerned, “superfoods” that can be eaten with money are naturally high hopes.
It is precisely because the sellers have grasped the psychology of consumers’ willingness to pay for their health that they label their products as “super food”, and then the products are often sold at a relatively high price. Let merchants make big profits.
So, you must know that “superfood” is not a scientific concept, but a marketing concept.
Second, Harvard Medical School does not recommend 10 “superfoods” that must be eaten
Because there is no such thing as a “superfood,” there are many foods called “superfoods.”
A study published in the journal “Gastronomica” in 2020, the results of a search of the world-renowned database LexisNexis found that in newspapers and magazines from 1986 to 2015, the There are 217 kinds of food. [5]
So many foods are called “superfoods.” Do you think “superfoods” are actually very common?
The most widely shared by major platforms is the 10 “superfoods” mentioned on the Harvard Health Publishing (HHP) website.
This website is owned by Harvard Medical School for consumer-oriented health education. Doctors and nutritionists will publish some popular science articles on it. The article “10 Superfoods for Healthy Eating” is a popular science article published on the site in April 2020 by Kathy McManus, director of nutrition at Brigham and Women’s Hospital. [6]
This article is just the author’s comment on the nutrition of the 10 “superfoods” in the media’s mouth, and how to eat them on the table.
However, when experts quoted this article for popular science, some said, “Harvard Medical School has long-term research found that the 10 healthiest superfoods in the world”, and some said “Harvard List of 10 must-eat superfoods recommended by the medical school.”
This obviously distorts the author’s own point of view, and also equates the author with Harvard Medical School, and uses the words “long-term researched”, which is obviously an exaggeration.
In addition, many experts did not follow the content of this article when introducing each “super food”, but instead gave the “super food” a variety of disease prevention and treatment functions. efficacy, especially misleading consumers.
You need to know that no particular food can be said to prevent disease in any country (except for very few foods).
On the other hand, the author’s article is actually very objective. At the beginning of the article (screenshot below), it is emphasized: There is no single food, not even a “superfood” that can improve all the nutrients we need. , health benefits and energy.
Studies over the years have shown that healthy eating patterns reduce the risk of high blood pressure, heart disease, diabetes and some cancers.
As “superfoods” do provide some important nutrients, eating them with meals and snacks is an enhancement to a healthy eating pattern.
Third, objectively talk about the nutrition of “super food”
Below, I, like Kathy McManus, objectively analyze the nutrition of the 10 “superfoods” mentioned in her article.
1. Berries
Grapes, mulberries, kiwi, strawberries, and blueberries are all berries. Among them, kiwi and strawberries are high in vitamin C. Grapes, mulberries, and blueberries are rich in antioxidant anthocyanins.
They are soft and easy to eat even for babies just over 1 year old, and they can be mixed into unsweetened yogurt to add a natural sweetness to the yogurt.
However, their nutrition is not really super. If you want to supplement vitamin C, fresh jujube is more powerful than kiwi fruit and strawberry; if you want to supplement anthocyanin, purple cabbage, purple potato, and purple rice are all ok. .
Other fruits and vegetables also contain other antioxidants, such as mangoes are rich in carotene, tomatoes are rich in lycopene.
2. Fish
Fish is a good source of high-quality protein, and salmon, mackerel, trout, tuna, herring, anchovies, and sardines are also rich in n-3 series of fatty acids.
Eating more fish rich in n-3 fatty acids also appears to reduce the risk of heart disease and heart failure. [7]
The last 4 of the above 7 kinds of fish are basically canned on the market, which are often high in oil and salt, so it is not recommended to eat them.
Salmon, mackerel (the Norwegian mackerel on the market is mackerel), and trout, among the three types of fish, the most recommended mackerel, its DHA (a kind of n-3 series fatty acid) ) is the most abundant, but the price is only about 1/2 of the other two types of fish.
To supplement protein, livestock and poultry meat, eggs and milk are also excellent. Only supplementing the n-3 series of fatty acids, other foods are indeed inferior to fish, so This is one of its great nutritional advantages.
3. Leafy greens
Green leafy vegetables are rich in beta-carotene, calcium, vitamin C, and vitamin K1, such as spinach, cabbage, milk cabbage, mustard greens, and amaranth.
However, it is best to boil these dishes for 1 minute before cooking to remove oxalic acid that affects calcium absorption.
To supplement beta-carotene Yellow fruits and vegetables are also good sources, such as carrots, mangoes, papayas.
And studies show that eating more green and yellow vegetables can reduce the risk of developing type 2 diabetes.
To supplement calcium, dairy products, soy products such as tofu, tofu skin, and shredded tofu are also good choices; to supplement vitamin C, broccoli, bitter gourd, cauliflower, green pepper, and vegetable pepper are also good choices. Yes; to supplement vitamin K1, green leafy vegetables are indeed the best, so let’s eat green every day.
4. Nuts
Nuts are a good source of zinc, vitamin E, and unsaturated fatty acids. They also provide a moderate amount of protein. Eating a moderate amount of nuts each week is good for heart health.
Dietary Guidelines for Chinese Residents recommend 50-70 grams per week, about 10 grams per day on average, 1 large paper walnut or 6-7 cashews It is about 10 grams. They are very high in energy. If you eat too much, you will easily gain weight, so you have to control the amount.
In addition to eating directly, it can also be mixed into oatmeal, yogurt, and vegetable salad.
5. Olive oil
Olive oil is rich in monounsaturated fatty acids, and replacing some saturated fatty acids with olive oil can benefit cardiovascular health. In addition, extra virgin olive oil is also rich in antioxidant vitamin E and polyphenols.
Monounsaturated fatty acids are also stable when stir-frying, so you can fry in extra virgin olive oil, but to minimise the loss of vitamin E and polyphenols , then mix it up.
6. Whole grains
Compared to polished white flour, whole grains contain more dietary fiber, B vitamins, vitamin E, magnesium, potassium, and phytochemicals such as phytosterols.
Increased intake of whole grains can reduce the risk of all-cause death, cardiovascular disease, type 2 diabetes, and colorectal cancer, as well as maintain normal body weight and delay weight gain . (evidence level B)[8]
So the dietary guidelines for Chinese residents recommend eat 50-150g whole grains and beans. Mixing brown rice, oats, purple rice, and corn into rice braised rice, choosing whole-wheat bread and pure oatmeal are all good ways to increase whole grains.
7. Yogurt
Yogurt is a good food source of protein and calcium, and it also contains probiotics for good gut health. In addition, after fermentation, lactose, protein and fat are partially decomposed, and they are more easily digested and absorbed by the human body.
However, when buying yogurt, look at the ingredients list. It is recommended to choose sugar-free yogurt without added sugar. If you think the taste is too sour, you can add some fruit to increase the natural sweetness.
8. Cruciferous vegetables
Cruciferous vegetables mainly include broccoli, cauliflower, kale, cabbage, Chinese cabbage, cabbage, cabbage, red/sea sedge, white radish, and mustard greens.
Eating more cruciferous vegetables can reduce the risk of stomach cancer and breast cancer (evidence level B).
9. Beans
In addition to soybeans such as black beans and soybeans, it also includes miscellaneous beans such as kidney beans, chickpeas, red beans, etc.
Eating more soy may reduce the risk of breast cancer and osteoporosis in premenopausal and postmenopausal women (evidence level B)
Dietary Guidelines for Chinese Residents recommends 15-25 grams of soybeans per day, and the easiest way to get it is to take a sachet of sugar-free soy milk powder per day.
As for mixed beans, it is recommended to eat 50-150 grams per day with whole grains. You can mix mixed beans with rice, or cook them directly. Eat as part of a staple meal.
10. Tomatoes
It is rich in antioxidant lycopene.
The higher the maturity of tomatoes, the higher the lycopene content. If the tomatoes you bought are not ripe, it is recommended to leave them at room temperature for a few days before eating them.
After reading my analysis, have you found that these “super foods” are ordinary foods that we often eat, and they are all part of the healthy diet recommended by the Dietary Guidelines for Chinese Residents.
Reasonably matched balanced diet is the cornerstone of preventing all kinds of chronic diseases in order to take in comprehensive nutrition. Don’t rely too much on certain “super foods”. , and don’t pay for the exaggerated publicity of various “superfoods” on the Internet.
Today’s Interaction: Do you know any more expensive “superfoods”? Come to rant.
References:
[1] Lunn, Joanne. 2006. “Superfoods.” Nutrition Bulletin 31, no. 3: 171C72.
[2] Loyer, Jessica. 2017. “The Cranberry as Food, Health Food, and Superfood: Challenging or Maintaining Hegemonic Nutrition?” Graduate Journal of Food Studies 4, no. 2: 33C49 .
[3] Oude Groeniger, Joost, Frank J. van Lenthe, Marie lle A. Beenackers, and Carlijn B. M. Kamphuis. 2017. “Does Social Distinction Contribute to Socioeconomic Inequalities in Diet: The Case of ‘Superfoods’ Consumption.” International
Journal of Behavioral Nutrition and Physical Activity 14, no. 1: 40.
[4] Irwin, Neil. 2014. “Special Sauce for Measuring Food Trends: The Friend Calamari Index.” New York Times, August 12, 2014. www.nytimes.com/2014/ 08/12/upshot/special-sauce-for-measuring-food-trends-the-fried-calamari-index.html?_r=0.
[5] Butterworth M , Davis G , Bishop K , et al. What Is a Superfood Anyway? Six Key Ingredients for Making a Food “Super”[J]. Gastronomica, 2020, 20 (1):46-58.
[6] https:https://www.health.harvard.edu/blog/10-superfoods-to-boost-a-healthy-diet-2018082914463
[7] https:https://effectivehealthcare.ahrq.gov/products/fatty-acids-cardiovascular-disease/consumer
[8] Chinese Nutrition Society. Dietary Guidelines for Chinese Residents [M]. PeopleHealth Press, 2022: 18