Superfudy: Miracle or marketing ploy?

Superfudy (Superfood, supereda, superfoods) - a vegetable products with a high concentration of nutrients. Their chemical composition is not similar to conventional products (too much protein, vitamins, minerals, essential acids and antioxidants), and their properties are assigned the prefix "super" (sverhpitatelnye, sverhdieticheskie, sverhtselebnye). examples: Goji berries and acai berries, chia seeds, raw cocoa beans, and so on.

Books about healthy eating, Pestryaev covers with the words "super" and "miracle" and promises a flat stomach by the summer, it would be necessary to sell, along with explanatory dictionary. From this the reader would know that a "miracle" - a phenomenon that can not be explained known scientific or natural laws.

Miraculously whether coconut oil, chia seeds or apple cider vinegar? There is no scientific evidence that if you fill the diet of superfoods, you will receive the promised miraculous effect.

Mellor nutritionist Duane (Duane Mellor), associate professor at Nottingham University and a member of the British Dietetic Association

"Superfud" - a marketing term. But people read reviews on the Internet and start to believe in the magical properties of superfoods. Why?

The answer is simple. Imagine a magician who leads the smoke of incense in front of the mirror arms and whispers "magic" words. While the audience open-mouthed, to watch the action, his clever accomplice clean out their pockets. Around superfudov twisted clubs scientific and pseudo-scientific information, and the word, brief and sonorous, it inspires confidence.

Superfoods are often described intricate scientist jargon. For example: "preserve cognitive function." It is water, but the scientific style statements inspire confidence in the people - "Mmm, this is something good for the health." Of all the irons pouring speech about antioxidants and free radicals, but few people understand what is really meant by these words.

Free radicals - is unstable atoms or molecules which act as oxidizer and readily undergo chemical reactions. Instability due to the presence of an unpaired electron in the outer orbital. In search of the missing electron constantly free radicals attack the body's cells (including DNA). cell damage due to oxidation is called oxidative stress. He, in turn, can cause serious diseases: atherosclerosis, cancer, diabetes.

But free radicals and have useful functions. The immune system employs oxidative stress to combat viruses and bacteria. In addition, free radicals play an important role in cell communication. Neutralize the harmful effects of free radicals are called antioxidants. As the bouncer at nightclubs protect visitors from the drunk and rowdy, and antioxidants protect cell membranes from oxidation.

Duane Mellor explains:

Part of antioxidants (glutathione and uric acid) we develop ourselves, and part (vitamins A, C, E), we obtain from normal food. In many superfudah (for example, in the seeds of chia), antioxidants serve to protect the plant itself, in particular from ultraviolet radiation, from the rancid oils. The European Food Safety Agency (EFSA) does not prohibit manufacturers say, superfoods are rich in antioxidants, but legally manufacturers do not have the right to assert that superfudy helpful for health. Look carefully to the wording on the packaging.

Moreover, it does not give results, even the use of antioxidant supplements.

In a recent studyPublished in the pages of "The New England Journal of Medicine» (The New England Journal of Medicine, NEJM), says that vitamin E does not have a preventive effect against cardiovascular diseases. This conclusion was made on the results of monitoring more than 10 000 people over 4.5 years. Other research on the impact of antioxidant supplements also discouraged.

This is partly explained by the fact that Diet - is a complex system of rules of food intake. It is difficult to assess the benefits of individual components included in the diet. Since the nutritional value of many products appear only in the framework of a balanced diet. For example, studies show that Beta Carotene easiest to digest of boiled carrots and lycopene - tomato, drizzled with olive oil.

But do all that is written in books and on websites about healthy eating, on products that help to lose weight and strengthen the immune system, is not true? After all, there are quite slender theory by a stupid people. In a previous article we have We discussed this question.

The problem with these theories is that they are based on experiments carried out on animals or human cells, but in the laboratory. How effective are they in relation to specific people in real life - is unknown. For statements such as "celery treat prostatitis" should be treated with interest, but caution.

Khavandi Ali (Ali Khavandi), cardiologist at the Royal Hospital united the English city of Bath

"As a physician, I believe that lose sight of the main thing - he says about the importance of a healthy diet in the prevention of chronic heart disease and diabetes. - The last few years, doctors at least cardiologists interested more attractive methods prevention of diseases (new drugs, stents, operating equipment), and the region associated with a diet He remained in the shadows. As a result, it was filled by unqualified persons calling themselves gurus health and spreading false information. As a physician, I believe that physicians are required to provide authoritative expert opinions about healthy eating. "

But to divert attention from nutritionists and promoted superfudov easy. What he says about nutrition traditional medicine, safe and tested over the years, but the old, and therefore uninteresting people.

• Fruits, vegetables, nuts and whole grains are useful.
• The body needs fats. Favor unsaturated fatty acids (Olive oil, sea fish). But natural products containing saturated fats (butter, red meat), in moderate amounts will not bring harm.
• Stay away from starchy foods, sausages, trans fat (margarine, palm oil), and fast food.

Elementary recommendations, but they do not contain the sensation, so pale against the background of articles about miracle superfudah. This is especially evident in the anticarcinogenic superfoods.

"Of course, there is no diet to prevent cancer - says Justin Stebbing, oncologist, professor at Imperial College London. - But patients keep asking me about such products. Such a serious illness like cancer, deprives the sense of control - from your little depends. Back control people try using diet. It is a simple solution to the same Internet constantly spurs him. But it is important to understand that the content is created by people, and extract information from authoritative sites. "

Duane Mellor makes another recommendation, to distinguish the true from the allegation.

EFSA strictly follows the wording used in marketing. If you see a big headline in a blog about healthy eating, ask yourself why manufacturing companies do not use it in advertising? If the product is really healed from cancer, it probably would have been in each and slogan in large letters on all packages.

Myths and Facts about superfoods 5

Coconut oil

Coconut oil contains saturated fatty acids. Although fewer say that they clog the blood vessels of the heart, as previously thought, and can not be taken blindly believe that they are useful. Recent studies indicate that saturated fats raise "bad" or "good" cholesterol.

Coconut oil consists mainly of medium chain triglycerides (Medium Chain Triglycerides, or MCT). This type of synthetic dietary fat. It is believed that it helps to burn fat. But this was not confirmed in the human studies.

Other statements about the benefits of coconut oil are reduced to the fact that it regulates blood sugar levels and serves as a preventive measure against heart disease and Alzheimer's disease. But again - no experiments on humans.

There is nothing wrong with a small amount of coconut oil. For example, it is an ingredient in Thai dishes. But do not use it every day.

Duane Mellor

Apple vinegar

Apple cider vinegar is credited with a whole bunch of miraculous properties. Ostensibly it:

• struggling with eating disorders;
• lowers cholesterol;
• It helps control blood sugar levels;
• relieves pain in the throat;
• removes dandruff and acne;
• energizing;
• It is the prevention of cancer.

None of these claims is not confirmed EFSA. Most of the studies carried out on animals or on human cells in the laboratory.

Apple cider vinegar - is primarily a condiment rather than a standalone product. Use it for salads instead of high-calorie oils and mayonnaise, and add to the sauce to give it flavor and reduce the intake of salt. It really will benefit.

Duane Mellor

Manuka honey

Manuka - is a wild shrub that grows in New Zealand. Honey from the nectar of its flowers is considered a superfood. It, like any other honey contains hydrogen peroxide, hence the antibacterial property. For the benefit of antibacterial action also says the high content of methylglyoxal.

Studies indicate that Manuka honey relieves the symptoms of infectious diseases (Eg, cough). But it is unclear whether it is so strong antimicrobial properties, or he simply has a soothing effect, like any syrup.

Regulators believe the statement of unconditional benefits of Manuka honey vague. If we talk about the health benefits, it must be remembered that it is unreasonably much sugar as compared to the concentration of active compounds.

Duane Mellor

spirulina algae

It is one more superfoods that are attributed miraculous properties: normalization of body functions to disease prevention. But the US National Institutes of Health (The US National Institutes of Health) said that there was insufficient scientific evidence to the health benefits of spirulina. So were rejected allegations that the use of this alga allows you to control your blood pressure and diabetes, as well as some psychiatric disorders (anxiety, depression, attention deficit disorder and hyperactivity disorder).

The Spirulina contains nutrients: calcium, Potassium, magnesium, iron, B vitamins, essential amino acids and others. But it is unknown whether the body absorbs these nutrients from plants.

You can not assume that spirulina - a comprehensive source of all nutrients. Instead of buying any supplements, it is best spend money for fresh fruits and vegetables. They are much more useful than any nutritional supplements.

Duane Mellor

chia seeds

Chia seeds are crammed with antioxidants, but, as already mentioned, the majority of them is of vegetable origin and is not available to us. They are also rich in omega-3. However, polyunsaturated fatty acids is better not to get from plant foods, and marine fish. Chia will be good only alternative for people who do not eat fish.

Another "miraculous properties" of chia seeds - slimming. They have a lot of protein and fiber, so that the alleged long do not feel hunger and lose weight. But studies show no evidence to support this statement. As well as in support of the fact that chia seeds reduces the risk of cardiovascular disease.

Chia seeds can be added to bread, to change its texture. After all, flaxseeds, as chia, rich in omega-3, but they do not attribute miraculous properties, and added to dishes just as an unusual ingredient.

Duane Mellor

What do you think about superfudah? Do superfoods have miraculous properties, or it is nothing more than a marketing ploy? Speak in the comments.