How healthy are superfoods really?

Superfoods contain antioxidants

Foods with high levels of antioxidants are celebrated as super weapons against illnesses and aging. Antioxidants are part of the heterogenic group of substances that can detect oxygen species. Oxygen species are reactive and harmful forms of oxygen that can develop within our metabolism or be taken in through external influences, such as environmental pollutants or cigarette smoke.

In commercials, superfoods that contain antioxidants are often portrayed as ‘fountains of youth’, that slow down the ageing process within our skin. However, there is no scientific evidence to support this. A deficiency, as well as an excess of antioxidants, can be harmful. Nonetheless, the positive effects of a moderate consumption of antioxidants outweigh the negative, as it supports the body’s natural antioxidant systems. Superfoods which are known to have the highest antioxidant levels are açaí and goji berries.

The Brazilian açaí berry contains a large amount of the antioxidant anthocyanin, which lends the fruits their characteristic dark blue colour. Native fruit and vegetable products such as red grapes, cassis, blueberries, sour cherries and red cabbage also contain a high level of anthocyanin. Goji berries contain a large amount of antioxidants, but most of the countries in which they are cultivated have problems with contaminant levels, which can also settle in the produce. Furthermore, the effect of goji berries can raise reciprocal reactions from pharmaceutical products. The German Federal Ministry for medicine and medical products warns us that certain ingredients in the berries can delay anticoagulants. This can lead to a higher risk of dangerous hemorrhages. However, the Federal Institute for risk evaluation does not offer any reasons to limit the consumption if you are healthy.

Lowering cholesterol and body weight

Fibre has been proven to lower cholesterol levels up to 10-20%, while foods that are rich in protein quickly provide a saturated feeling. Various superfoods offer both of these qualities, which means that they can prevent cardiovascular diseases. Chia seeds from Mexico are just one example. When combined with water, chia seeds swell up to a larger size. When the seeds swell, they fill your stomach up, curving hunger. For this reason chia seeds are often sold as a dietary product. Flax seeds, a substitute product, have the same effect.

Another popular cholesterol-lowering product is avocado. Its positive effect on LDL cholesterol and the cardiovascular risk have been confirmed in several studies. Avocado is available at almost any supermarket and is a positive addition to a healthy diet.

Cancer prevention

The Japanese matcha green tea has become famous for its anti-cancer qualities. The contained epigallocatechin gallate (EGCG) blocks the production of vessels in tumors as well as infectious processes. It is currently unclear whether a protective effect can be achieved by only consuming the recommended amount of EGCG.

The production method of matcha green tea seems to be the key factor behind its positive qualities. Unfortunately, matcha’s positive effects are neutralized when it is processed into sweet products like matcha ice cream. There are many other products that are said to have a preventative effect with cancer, however their actual influence on cancer illnesses is yet to be determined.

So what makes superfoods so successful?

Many superfoods were discovered by indigenous tribes that rarely suffer from any of our modern diseases. The nutrition industry has generated fake correlations and myths with these tribes to sell their products, as the differences in living conditions and lifestyle hardly attracts interest.

Aside from genetic predispositions, the main causes of cancer are aging, an unhealthy and inactive lifestyle, and consuming toxic substances like alcohol or tobacco. It seems unlikely that by consuming a certain product, one could lower their risk of diseases. At the same time, superfoods are a healthy and valuable addition to any diet. Even if they don’t fulfill every promise made and can be substituted by natural alternatives, superfoods contribute to a healthy and nutritious lifestyle. Their foreign flavour brings diversity and a bit of exotic flair into our everyday lives. They can also encourage positive behaviour for people considering a healthier lifestyle.

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