The whole truth about superfudah: it helpful goji berries and chia seeds, as they say about them

The idea is very attractive: eat healthy foods, there are harmful, and has superpoleznye. Why change your eating habits, if you can just add food goji berries? Why settle for less if chia seeds in oatmeal will make you not only healthy, but SuperHealth? according to a studyEFSA Panel on Dietetic Products, Nutrition and Allergies.Guidance on the Scientific Requirements for Health Claims Related to Antioxidants, Oxidative Damage and Cardiovascular Health. 61% of Britons said that by buying the products they prefer superfudam.

The truth is not so rosy. If you stick to a balanced diet, eat plenty of fruits and vegetables and doing regular exercise, there is no need to superfudah. If you do not, then no superfudy will not save you.

We have already written about, that represent a superfoods. But trends in nutrition is constantly changing and replacing the old new superfudy come for gourmets who are ready to lay out large sums every month. Today we tell about the products, which are gaining popularity in recent years, and we shall understand if they really as good as they say about them.

Cabbage

Today, it is perhaps one of the most popular superfudov. At the same time all the familiar. Cabbage grown everywhere for thousands of years, as it is one of the most persistent, practical crops. Varieties and species Brassica oleracea (aka kale) do not count: cabbage, of red, curly, Tuscan kale, broccoli, cauliflower, kohlrabi, Brussels sprouts, plus their closest relatives - turnips, Chinese and Beijing cabbage.

Benefit for health

We all know how useful a diet rich in vegetables, so it is logical to ask the following question: What cabbage are better than others?

superfudov Supporters can simply list all the useful items that are contained in the cabbage in large quantities (iron, vitamins, fiber, antioxidants), and tell us why they are needed by the body (increases the number of red blood cells, eliminates free radicals, help urinate).

But let's think logically. If you eat cabbage in large quantities or get the same nutrients from other foods, it does not mean that your body gets hit. Your car will not go faster, if you will fill more gasoline into the tank.

All vegetables contain different amounts of vitamins and minerals, which may vary depending on the soil, withdrawal, and other factors. No need to organize competitions for vegetables utility. Of course, the usual cabbage contains as much calcium, vitamin B6, and even calories than broccoli, Brussels sprouts, spinach or carrots. However, in the conventional cabbage less vitamin A, than carrots, less iron, potassium and magnesium than in spinach is less fiber than Brussels sprouts. And there is no research that would prove that it is better not just eat vegetables and fruits, and vegetables, fruits and be sure to cabbage.

Avocado

A real delicacy and one of the most popular fruit in the United States. Technically, it is rather the fruit than vegetables. To be precise, it is a very big berry. Everything in the avocado is unusual: appearance, taste and even the content of nutrients. But if he has superpowers?

Benefit for health

Avocados unusually high content of fat. We are talking about monounsaturated fats that protect our cardiovascular system. The body gets them from a variety of foods: oily fish, nuts, olive oil and sunflower oil. Therefore, despite the apparent ease and subtle saturation, avocado very high in calories. In one avocado - about 240 kilocalories (in bars, the Mars - 228).

According to a survey of eight pilot studies conducted in 2013, it was found that eating avocado Hass variety has beneficial effects on the cardiovascular systemMark L. Dreher, Adrienne J. Davenport. Hass Avocado Composition and Potential Health Effects. . But no precise data so far. Here's what you should pay attention: this review has been paid by Hass Avocado Board, which, naturally, is interested in the results. It is unlikely that such studies be called independent.

At one time, various publications in one voice argued that the avocado helps in the treatment of leukemia. Yes, avokatin B extract really useful, if not for one thing: it is extracted from the seed. So, no matter how much avocado you ate more healthy you are unlikely to become.

Garnet

Bright, juicy, delicious and exotic fruit. Grenadine - red syrup, an important component of alcoholic drinks - made of sweetened pomegranate juice.

Benefit for health

In 2012, the US Supreme Court banned the company-manufacturer of pomegranate juice POM Wonderful makes a bold statement about the use of its products for healthStephanie Strom. Judge Says Pom Wonderful's Advertising Is Misleading. . Today, scientists can only guess what the benefits of pomegranate juice may get a person who has a health problem.

So, it has been suggested that pomegranate juice reduces cholesterol levels and thereby improves blood flow to the heart. But no substantiated evidence was submitted. There is also a faint suggestion that pomegranate juice may slow the progression of prostate cancer.

You hardly surprising fact that the garnets contain a lot of antioxidants (especially in the skin, you do not eat). But they are negligible compared to the amount of antioxidants, which is shown to improve health.

Goji berries

The popular name of the exotic berries - wolfberries. They grow on a bush, which is called Lycium Barbarum. According to legend, a Chinese herbalist Li Ching-Yuen had lived 197 years (in another version - 256), a diet with goji berries. But not proven any length of life longevity, nor the fact how it affected berries.

Benefit for health

Goji berries look like elongated pink grape, and after drying - as pink raisins. They are easy to eat, it can be added to different dishes.

goji berries for thousands of years have played an important role in traditional Chinese medicine, but do not take it for approval. It has long been proven that the traditional Chinese medicine, as well as traditional European, at best, was a waste of time for the person, and in the worst - damage to health.

Eating goji berries or juice are sure you do not hurt, but there is no evidence that they are more useful than any other fruit or berriesBritish Dietetic Association. Do Goji Berries Deserve Their A-list Status?. The research is often claimed that they treat cancer, Heart disease, and dozens of other diseases. But to health occurred even minor changes require a huge amount of goji berry extract. At home, if you will use them in the normal amount, you just can not get as many nutrients.

chia seeds

Chia seeds have little taste and quite unusual behavior during cooking: forming a viscous gel when mixed with any liquid. They can be ground to a fine powder, add flour or used to thicken beverages. They contain lots of omega-3 fatty acids.

Benefit for health

One hundred grams of chia seeds contains 17 grams of omega-3 fatty acids, which is a lot - 8 times more than in salmon. However, the omega-3 contained in chia, differ from those found in fish, so their body absorbs much less: about 1.8 g per 100 g of seeds, compared to 2.3 g in fish.

To get the right amount of acid necessary to have as many as 100 grams of seeds per day, which, among other things, contain 486 calories - almost as much as a hamburger.

If this does not bother you, answer the question: why do you need so many omega-3? With fish, everything is clear: this is not only a source of fatty acids, but also protection against cardiovascular disease. All the studies devoted to the benefits of omega-3, is quite ambiguous, and today there is no evidence to suggest that chia seeds are good for healthCynthia de Souza Ferreira, Lucilia de Fátima de Sousa Fomes, Gilze Espirito Santo da Silva, Glorimar Rosa. Effect of Chia Seed (Salvia Hispanica L.) Consumption on Cardiovascular Risk Factors in Humans. .

Beet

In the Russian reality beet it has never been a delicacy. But across Europe there was a fashion for dishes from beets in the last couple of years, however, a well-deserved. This is a wonderful vegetable in any form. It can be used as a separate dish or as an ingredient. Today, even beet juice can be purchased in the usual supermarket.

Benefit for health

Compared with other vegetables, beets - a rather mediocre source of vitamins and minerals. However, like many other vegetables, is rich in nitrates. This fact somehow made it superfudom and popular sports supplements.

First the good: beetroot juice lowers blood pressureBritish Dietetic Association.Can Beetroot Juice Give You Wings?. However, in practice, the benefits of this are not very many. If you suffer from high blood pressure, it is better to do the exercises, eat less salt, and take medications that you doctor has prescribed.

Other studies suggest that the consumption of beetroot juice before exercise increases endurance athletes, as the juice helps to deliver more oxygen to the body (though, in the long term significant changes of athletic performance that does not work).

However, it is not recommended to use the beets with red meat, as this leads to increased anxiety due to nitrosaminesE. Kolb, M. Haug, C. Janzowski, A. Vetter, G. Eisenbrand. Potential Nitrosamine Formation and Its Prevention during Biological Denitrification of Red Beet Juice. and increase bowel cancer risk (5.6% for people who do not eat, compared with 6.6% in people who eat a lot).

Seaweed

Seaweed called all edible species of algae: nori, kelp, kombu, wakame. It is a constant ingredient in Oriental cuisine, especially Japanese. Each species of its taste and its particular preparation, but they have a lot in common. For example, all the algae are rich in vitamin B12.

Benefit for health

Seaweed - a rare example of non-animal foods rich in vitamin B12. It is an indispensable food for vegans, who for some reason do not take vitamin supplements. That is, for a small group of people who have a deficiency of nutrients, but who do not want to take pills, seaweed can actually become superfudom. For everyone else, it's just delicious and healthy food, part of a balanced diet, but no more.

Seaweed contains a lot of calcium and iron, but these nutrients can be obtained from other sources.

Iodine, cellulose and alginate in seaweed is often touted as a great tool for weight loss, but is there any effect from them is actually still not proven. Note that iodine - not the item that need to absorb large quantities. Still, it is toxic and can cause thyroid problems.

Depending on the location where the algae grow, they can contain many heavy metals. In large quantities, they can harm your health.