Often used to define foods considered very nutritious and greatly beneficial to health, mainly because they have high levels of minerals, vitamins and antioxidants, for example, the term “superfoods” is not a scientific category, therefore, it does not officially exist.
“Generally, classification is used to communicate to the consumer about foods with high nutritional value”, explained the nutritionist Carolina Pimentel, PhD in science from the University of São Paulo (USP), heard by the Estadão.
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“Superfoods” do not fit in with so-called functional foods, according to Brunna Boaventura, professor of Nutrition at the Federal University of Santa Catarina (UFSC), also in an interview with the newspaper.
“Functional food is categorized based on standards coming from regulatory bodies, such as the National Health Surveillance Agency (Anvisa), in our country”.
The fact is that the term gained notoriety in the 1990s. Some even stood out through studies carried out, but, on the other hand, many are directly involved in the so-called fad. Some of them are even sold as weight loss products. With so much information, there are still questions and doubts surrounding the topic.
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Also according to Estadão’s findings, a survey carried out with more than a thousand people in Germany and published in the journal Sustainability, showed that many people believe that the concept is limited to exotic and imported items.
Nutritionist Maísa Mota Antunes, from the Federal University of Minas Gerais (UFMG), told the newspaper that this reality is found in Brazil, too. “There are those who exchange our jabuticaba for goji-berries”, she cites as an example.
Does magic food exist?
The answer to that question is no. There is definitely no magic food that performs a “miracle” on its own. Everything is a matter of balance, good choices and appropriate combinations. When it comes to healthy eating, it’s the context that counts.
For example: there is no point in consuming good olive oil to dress a salad, if the rest of the choices on the plate are poor in nutrients, rich in saturated fats.
Individual foods may offer specific health benefits due to their nutrients. Fatty fish are rich in omega-3, which is beneficial for cardiovascular and brain health.
Fruits and vegetables are important sources of vitamins, minerals and antioxidants, essential for maintaining health. However, no food can provide all the nutrients the body needs on its own.
“Modern nutrition preaches synergy, the interaction between the compounds coming from each food”, points out Brunna.
Balanced menu
At some point you must have heard the saying “the more colorful the dish, the better”. That’s right! There’s no mystery. A balanced diet must have variety. Only in this way will it be possible to guarantee the supply of nutrients that the body needs to function correctly.
Even though there is no official definition of superfoods, it cannot be ignored that some have special characteristics.
Carolina states that healthy eating is closely related to social issues. “Choosing foods just for the purpose of eating ‘superfoods’ amounts to orthorexia”, she warns when referring to an eating disorder that tirelessly searches for the perfect diet.
In addition to good choices and balance, well-being also depends on other factors, such as constant physical activity, adequate sleep and stress management.
READ MORE: “Miraculous turmeric”: see the recipe and how to make a shot that deflates the body
Respect cultural habits
Maísa reminds us that it is not necessary to take a shot of turmeric first thing in the morning if your habit is to drink a coffee with milk. “It is essential to respect cultural habits,” she suggests.
There is also no need to resort to imported berries when you can find fresh, nutritious and flavor-rich food at street markets.
Estadão listed some items that have already been dubbed superfoods. Check out:
1-Açaí
The fruit is native to the Amazon. It contains vitamins, but its most celebrated attribute is the large amount of anthocyanins, pigments with antioxidant action. The recommendation is to consume açaí without adding ingredients such as guaraná syrup, condensed milk, among others. On the other hand, fruits are released.
2-Oats
An ancient cereal, with a functional food seal since the 1990s, it stands out for a special type of fiber known as beta-glucan. The substance helps balance cholesterol levels in the bloodstream, protecting the arteries. Oats go well in porridge and sprinkled on fruit.
3-Olive oil
More than half of olive oil’s composition is pure monounsaturated fat, acclaimed for its cardiovascular benefits. Olive oil also contains antioxidant substances, especially polyphenols, which, in addition to providing that characteristic aroma, reduce the risk of tumors.
4-Green tea
Real tea comes from the Camellia sinensis plant. Among its main phytochemicals are catechins, caffeine, theobromine and tannins, in a mixture that protects cells and ensures more energy. And there’s no point drinking cups in the search for a flat belly. If the goal is to lose weight, commit to physical activity and follow nutritional guidelines.
5- Turmeric
An Asian species, this rhizome is also called turmeric. It also offers antioxidant compounds.
6- Goji-berry
Consumed for thousands of years by Easterners, who have described the beneficial effects of the fruit ever since. In Brazil, it gained popularity in the 21st century due to its supposed powers in weight loss. Remembering that they do not have scientific support. It has fiber, vitamins and minerals and is found in the dry version.
7- Ora-pro-nóbis
It is part of the PANC group (non-conventional food plants) and, although it is well known in many cities in Minas Gerais, it has become a phenomenon with the growth of veganism. The plant offers vitamins, minerals and a good amount of proteins.
8- Quinoa
It is a pseudocereal. Concentrates minerals such as calcium and phosphorus. The highlight is its protein content and high biological value.
*With information from Estadão
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