The so-called "Superfoods" have become quite popular in recent years, especially for their supposed beneficial properties for health, their low calorie content, their high level of vitamins and minerals, and their contribution of protein and fiber of plant origin. But are these "Super" foods really beneficial, and if so, how beneficial compared to the foods we already know?
According to Healthline , the word "Superfood" as such should not exist, since there are no foods that are "Super" and that can cure diseases on their own or that are magical. However, there are natural foods that have a great nutritional, mineral and vitamin contribution, which, together with their low calories, saturated/trans fats and sugars, provides healthy options for our personal balance. Likewise, these "Superfoods" are characterized by having substances called phytochemicals, exclusive to plants and their derivatives, which have been shown to have many benefits for human health, as well as high levels of soluble fiber. Fiber can be soluble or insoluble, and soluble fiber is what we look for to allow our microbiota to function at its best. We are going to talk about various types of "Superfoods" that we consider important for each person's diet, and how we have incorporated these ingredients into our chocolates.
One of the so-called "Superfoods" are the well-known or not so well-known Goji berries , small fruits that are usually sold dehydrated or in powder form from Asia, full of antioxidants and medicinal properties that date back more than a thousand years. Many studies suggest that Goji berries help reduce general aging of the body, maintain visual health, and strengthen your liver, kidneys and lungs. Likewise, they contain high amounts of fiber and Vitamin A, as well as good amounts of iron and Vitamin C. Their high levels of antioxidants help reduce oxidative stress and prevent inflammation, which is linked to chronic conditions such as cancer and heart problems. and diabetes. Other studies have also identified that Goji berries can strengthen and improve your immune system, helping to fight infections and preventing common diseases. Finally, a possible correlation has been identified between the consumption of Goji berries and visual health, protecting the eyes against macular degeneration, responsible for a large percentage of visual loss.
Another famous "Superfood" that has gained a lot of recognition worldwide is moringa , a plant native to India that contains a wide variety of proteins, vitamins and minerals. Moringa has been used for centuries for its medicinal properties and health benefits, as well as for its antifungal, antiviral, antidepressant and anti-inflammatory properties, since it contains vitamins A, B1, B2, B3, B-6, C, al. as well as folate, calcium, potassium, iron, magnesium, phosphorus and zinc. Several studies have indicated its beneficial properties for strengthening hair and skin, treating edema, protecting the liver, preventing and treating certain types of cancer, treating stomach discomfort, fighting bacterial diseases, supporting mood disorders such as depression, anxiety and fatigue, protect the cardiovascular system, treat diabetes and high blood pressure, among others. As you can see, there are quite a few benefits that scientific studies have been proving, and very few side effects are actually known and in atypical cases, such as fertility problems, or side effects with certain types of medications. It is always important to talk to your primary doctor about the risks and benefits of taking dietary supplements, whether naturally or in pill form.
Seeds are also known as "Superfoods", such as Chia , Hemp seed, Flaxseed, and Pumpkin seeds. These seeds fall into a specific group of seeds known for their high level of Omega-3, a polyunsaturated fatty acid that is essential for the human body and that we cannot produce naturally, so it is necessary to consume it in our diet. The problem is that most people are deficient in Omega-3, and there is evidence that many people have excess Omega-6 thinking it is the same thing. In addition to containing high levels of Omega-3 (Chia and Flaxseed being the ones that contain the most), they are all plant sources of soluble fiber, necessary for our digestion and our microbiota. Although this was not enough, these seeds are also a vegetable source of good quality protein, contain various minerals and vitamins, and have been identified with beneficial properties for health, such as anti-inflammatory properties, reduce LDL cholesterol in our blood, lower systolic blood pressure, support brain functions, and reduce cardiovascular, neurological, and cancer risks, especially in the colon.
Another important fact to consider are the so-called sugar alcohols, such as Maltitol, Erythritol, among others. Although more information and studies are needed, sugar alcohols have been considered to be less harmful than sugar, preventing high blood sugar levels, containing fewer calories and reducing risks to teeth and other organs. Maltitol is one of these sugar alcohols that is not absorbed quickly by the intestine, allowing it to not reach the blood as easily. Likewise, certain studies have indicated that maltitol could promote the health of our microbiota, helping the growth of benign bacteria. Bifidobacteria , although greater quantities remain pending review. Likewise, it is pleasant to mention that excessive consumption of sugar alcohols can cause gastrointestinal problems, such as gas, constipation and bloating, so it is always good to eat in moderation and talk to a doctor, especially people who have diabetes. or gastrointestinal diseases.
Everything in excess is bad, what we are looking for are alternatives that have benefits for physical and mental health, and that allow us to enjoy the varieties of nature, without the need to lose the good flavor of food. And always remember that eating with guilt does the same damage as eating in an unhealthy way, so we must balance what we eat with lots of fruits, vegetables, nuts, legumes and drink plenty of water.
What Are Sugar Alcohols, and Are They a Healthy Sugar Swap? (healthline.com)
Pumpkin Seeds: Health Benefits, Nutrients per Serving, Preparation Information, and More (webmd.com)
Flax seeds: are they better ground than whole? - Mayo Clinic
Hemp Seeds: Are They Good for You? Pros and Cons, Nutrition Information, and More (webmd.com)
Moringa: Benefits, Risks and Side Effects (medicalnewstoday.com)
Goji Berries: Nutrition, Benefits, and Side Effects (healthline.com)
8 Surprising Health Benefits of Wakame Seaweed (healthline.com)
16 Superfoods That Are Worthy of the Title (healthline.com)
This article is in the process of writing and editing.
Made by Engineer Héctor Jerónimo Martínez Ramírez on December 8, 2022.