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What is the meaning of the term superfoods? Examples and characteristics of Polish superfoods
Table of Contents
1. Superfoods - the definition
Superfoods, also referred to as superfoods, are a grouping of natural plant-based products that distinguish themselves by offering more beneficial health effects in comparison to common foods. Their characteristics are due to the nutritional value, which is abundant in minerals and other health-related compounds such as antioxidants or omega-3 fatty acids.2. Superfoods: flaxseeds
Flaxseeds belong to the superfoods primarily due to three components: fatty acids, fiber, and lignans. More than 40% of the product weight consists of fats, mainly monounsaturated and polyunsaturated fatty acids. The latter are characterized by alpha-linolenic acid (ALA) from the omega-3 family, which has strong pro-health properties but also protects and treats diseases of the circulatory system, high blood pressure, arthritis, osteoporosis, and autoimmune diseases. In our body, it can also be converted into other omega-3 acids: docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), which is especially important for vegetarians and vegans as these acids do not occur in plant-based foods. Flaxseeds are characterized by a high fiber content (both soluble and insoluble) and lignans - plant compounds belonging to phytoestrogens, which due to their structure resemble female sex hormones. They reduce the glucose and insulin levels in the blood after a meal and prevent hunger, which contributes to weight loss. In addition, they lower LDL cholesterol and raise HDL cholesterol, which has a positive effect on the lipid profile.3. Superfoods – a myth debunked
Cauliflower belongs to the family of cruciferous vegetables, which also includes other vegetables such as broccoli, Brussels sprouts, and arugula. One of its main active ingredients is glucosinolate, which supports the action of cytochrome P450, a group of enzymes responsible for the removal of unnecessary substances (e.g. toxins, heavy metals or residues of medicinal products) from the body and the neutralization of carcinogens (substances that increase the risk of cancer detection). The vegetable also contains phenolic acids, such as quercetin, which can help to remove heavy metals from the body and also have neuroprotective properties. Quercetin has been confirmed to have antioxidant properties in a review of scientific studies. It is also believed that quercetin may stimulate the natural defense mechanisms of cells. Animal studies have shown that the administration of quercetin reduced the neurotoxic effects of lead, mercury, and biphenyls. Cauliflower also contains carotenoids such as alpha-carotene, beta-carotene, and lutein, which protect against UV damage and have a preventive effect against the development of cataracts. The leaves of cauliflower are a good source of well-absorbed calcium and folic acid, which is particularly important for women in the reproductive phase who want to become pregnant or are already pregnant. Cauliflower also contains iron (1.6 mg per 100 g of product) and vitamin C (93 mg per 100 g) – both values refer to the raw form.4. Superfoods – buckwheat
Buckwheat is produced from a naturally gluten-free grain. However, it is important that this product is not only used in the diet of people with celiac disease, as it is rich in polyphenols, which have chelating properties (neutralizing heavy metals in the body) and anti-inflammatory effects. It also contains lecithin, which supports the function of the nervous system and facilitates the process of memory. Thanks to the presence of lignans, the product has antioxidant properties. Its consumption has a beneficial effect on the lipid profile, increasing, for example, the level of high-density lipoprotein (HDL). Compared to other grain products, buckwheat is a rich source of plant protein. However, it cannot be fully digested due to the low content of lysine and threonine. A combination of buckwheat with products containing these amino acids (e.g. meat, dairy products or legumes) allows for better utilization of protein. Buckwheat is also a source of B-vitamins and folic acid. It contains large amounts of iron, which is particularly important for people suffering from iron deficiency anemia. To improve iron absorption, buckwheat should be consumed together with vitamin C-rich products (e.g. parsley or black currant). It is recommended to avoid drinking caffeinated beverages (such as coffee or tea) during the consumption of buckwheat. Before cooking, buckwheat should be rinsed on a sieve with hot water to remove the characteristic bitterness.5. The best superfoods - aronia berry
Among other berry fruits, the aronia berry stands out due to its exceptionally high content of active ingredients. These are mainly polyphenols - anthocyanins, flavonoids, and phenolic acids, which are responsible for a wide range of health benefits associated with consuming this fruit. Due to its antibacterial properties, aronia can support the treatment of bacterial infections of the urinary system and prevent seasonal respiratory infections. The polyphenols contained in this plant also have a positive impact on carbohydrate metabolism - they lower blood sugar levels and improve insulin resistance of tissues, which is useful in the treatment and prevention of type 2 diabetes. A correlation between aronia consumption and a reduced risk of obesity, as well as improved lipid profile, has also been observed, including lower levels of total cholesterol, LDL cholesterol, and triglycerides (T. Jurikova et al. 2017). The benefits of aronia also extend to the cardiovascular system - active substances exhibit anticoagulant, antioxidant, and hypotensive properties, thereby lowering blood pressure (T. Jurikova et al. 2017). Due to its health benefits, aronia can be used in the prevention and treatment of many civilization diseases. It is most commonly consumed in dried or processed form, such as juices, jams, or liqueurs based on this fruit.6. Extraordinary qualities of the sea buckthorn
Sea buckthorn, also known as the sea brzoskwini, is most likely the least known product on the presented list of superfoods. This plant originates from Siberia and was brought to Poland in the 19th century, where it can now be found in the northern part of the country, on the coast of the Baltic Sea. The fruit of the sea buckthorn owes its characteristic orange color to the presence of carotenoids, i.e. compounds that are m. in the body. It is converted into vitamin A. Sea buckthorn is particularly known for its high level of vitamin C – it contains from 600 mg to up to 1000 mg per 100 g of the product (high values are observed in Baltic varieties). This value is several times higher than in lemons, peppers or parsley. It is also important to note that despite the high sensitivity of vitamin C to losses due to heat treatment, processing products from sea buckthorn retain large amounts of it. Oxidation of the vitamin is prevented by the phenolic compounds contained in the plant. Furthermore, they reduce the risk of damage caused by oxidative stress and alleviate the severity of inflammation – they are therefore responsible for the antioxidant properties of the plant. In the food industry, sea buckthorn is mainly used for the preparation of preserves (such as jams, juices, jams or tinctures) and infusions and teas. Tea from leaves has a laxative effect, from fruits – supporting immunity and fighting skin diseases, and from seeds – laxative and supporting weight loss (K. Banach, B. Rutkowska, P. Glibowski 2017).7. Overview
The concept of superfoods is yet to be precisely defined, and it has not been determined which products and quantities can be classified into this category. Nevertheless, incorporating these products into one's diet can bring about numerous health benefits and allow for the diversification of daily menus and the addition of new flavors.
