Superfoods: A way to help prevent disease?

Algarroba, Alimentación saludable, Arándanos, Cacao, Crucíferas, Fitoquímicos, Metabolitos secundarios, Nueces, Quinoa, Superalimentos, Vitaminas -

Superfoods: A way to help prevent disease?

There is no scientific or legal definition for the word "superfood," however, they are defined in many ways, always trying to highlight their benefits. The truth is that they are foods that contain more nutrients per calorie than most foods, with a high nutritional value such that we obtain a great deal of nutrition from a small amount. They have a number of extremely healthy properties, such as: being rich in fiber; containing a large amount of minerals, proteins, vitamins, and enzymes; high levels of antioxidants; and some can be low in calories, which makes them attractive for those who want to lose weight.

Superfoods aren't new or invented foods; many of them are already part of the daily diet in our region and around the world. What might be considered normal in one country's culinary culture could be exotic in another. The growing interest in health through diet has led us to embrace these natural foods with remarkable properties, ideally in their unprocessed form.

The most noteworthy aspect is that they help prevent cardiovascular, digestive, degenerative, inflammatory, and chronic diseases, as well as infections, among others. Therefore, they are foods with beneficial qualities and are recommended for inclusion in our daily diet to maintain good health. The WHO, in its Technical Report, "Diet, Nutrition and the Prevention of Chronic Diseases," states that the foods people consume, in all their cultural diversity, largely define their health, growth, and development, from fetal development to old age.

Foods, by their very nature, act as vehicles for a wide range of compounds, which are known by various names, including phytochemicals and phytonutrients. These compounds, produced by plants, are found in their different parts (roots, stems, leaves, flowers, seeds, and fruits), playing a role in plant growth and development, such as starches and sugars (primary metabolites or phytonutrients); or in their defense against competitors, pathogens, or predators, such as essential oils, carotenes, or alkaloids (secondary metabolites or phytochemicals). These phytochemicals are substances known as active ingredients and can have an influence on health.

Some roots with beneficial properties include turmeric and ginger, a well-known stem is cinnamon, and among the leaves we have spinach, moringa, and many others. We know flowers like broccoli, chamomile, and hibiscus (Jamaica flower) that are widely used for their benefits, and among the fruits and seeds, there are abundant examples such as chia, flax, sesame, avocado, and blueberries, just to name a few.

Although the list of superfoods is long, below we'll look at some of the most well-known and their properties. When choosing them, it's important to consider their accessibility and therefore their affordability. Furthermore, we must remember that their greatest benefit is disease prevention, so prevention should be prioritized over cure.

Extra virgin olive oil

It is the best oil due to its content of essential fatty acids (Omega 3 and Omega 6), with a high concentration of antioxidants such as vitamin E and polyphenols with anti-inflammatory properties, making it a beneficial food for preventing cardiovascular disease; in addition to lowering bad cholesterol and the rate of heart attacks. Because of its caloric content, 3 to 4 tablespoons a day are recommended, both for seasoning and cooking.

Cruciferous vegetables (broccoli, cabbage, cauliflower)

All cruciferous vegetables have great properties, and broccoli is one of the most outstanding. This vegetable, which is a floret, is rich in vitamin C, as well as vitamins A, E, and B6. It has a high water content, is high in fiber, and low in calories. Furthermore, it contains antioxidants that have been studied and are known to help prevent diseases such as cancer.

Cruciferous vegetables have a significant content of organosulfur compounds (luteolin, flavanols, and isothiocyanates). Luteolin is the main component of broccoli, considered a mediator of age-related antioxidant and anti-inflammatory processes, acting synergistically with its vitamin and mineral content. It is important not to overcook it to avoid losing its beneficial properties.

Turmeric

Turmeric, a highly prized spice in India, is the central ingredient in curry. It is extracted from the root of the plant of the same name, and its main active component is a polyphenol called curcumin, which is attributed with antitumor, antioxidant, anti-inflammatory, anti-arthritis, neuroprotective, and analgesic properties. It is relatively poorly absorbed in the intestine and is therefore rapidly eliminated via the bile. For this reason, it is combined with black pepper, which significantly increases its absorption.

The avocado

Also known as avocado, it is a food of great nutritional interest, containing polyunsaturated lipid molecules, important as a substrate in the formation of anti-inflammatory cytokines. Its effect on reducing ultraviolet-induced damage and local inflammation in the skin has been studied, making it a photoprotector of keratinocytes and a DNA repair agent.

It contains monounsaturated fats, especially oleic acid, similar to those found in olive oil, which help raise good cholesterol and prevent atherosclerosis (hardening of the arteries). It also contains an antioxidant, vitamin E, with all the associated benefits. We should be mindful of the amount we consume because, compared to other fruits , it is higher in calories .

Legumes

Lentils, chickpeas, broad beans, peanuts; legumes are the dried fruits of leguminous plants. They are very energy-rich due to their high carbohydrate content, primarily starch, with the remainder being soluble sugars and fiber, and a low proportion of fats. They have a high protein content, and to compensate for a deficiency in some amino acids, they should be combined with grains such as rice. They contain minerals such as calcium, iron, and potassium.

They are an excellent alternative for vegetarians and vegans because they are very complete foods that provide most of the necessary nutrients when combined with grains and vegetables that offer additional vitamins and minerals. On the downside, they can produce gas, so they should be cooked thoroughly and spiced with cumin, cardamom, fennel, or bay leaf to aid digestion. Cooking them with carrots and onions is also beneficial.

Quinoa

It's a pseudocereal, but it resembles legumes. It provides high-biological-value protein and is also very rich in easily digestible fiber. Its fiber and protein content is superior to that of legumes. This contributes to good intestinal health, helping to prevent diseases like colon cancer. It provides complex carbohydrates, which are our daily source of energy. It's gluten-free and very rich in amino acids. It's prepared like boiled rice and can be mixed with sautéed vegetables, salads, and more.

Walnuts

Another product gaining prominence for its properties is nuts, a term that includes chestnuts, peanuts, almonds, and macadamia nuts. They are a source of magnesium, a mineral inversely associated with markers of inflammation. The importance of consuming them lies in their high linolenic acid (omega-3) content, which makes them very beneficial for their heart-healthy properties and also helps reduce the formation of pro-inflammatory cytokines.

It is recommended to eat a small handful of walnuts daily, due to their vitamin E, fiber, and healthy fat content, which is very good for cholesterol and the heart. However, they should not be consumed in excess, as they significantly increase the calories in your diet.

Blueberries

Like all berries , they possess a significant amount of antioxidants, which neutralize free radicals. They also have anti-inflammatory properties. They contain anthocyanins and carotenoids. Due to their extraordinary properties, blueberries are considered a superfruit . They are a potent antibiotic, anti-inflammatory, and anti-diarrheal.

Green leaves

Leafy greens like spinach or chard should be eaten daily. They are highly alkalizing and provide plenty of chlorophyll, which helps cleanse the body. They are also rich in amino acids, the building blocks of protein, as well as iron, calcium, potassium, magnesium, and fiber, which helps cleanse the digestive system. They should be cooked briefly to retain their nutrients.

Pure cocoa and carob

For chocolate lovers who want to take care of their health, cocoa powder or carob are good allies. Pure cocoa is chocolate in its initial, pure state, without having been subjected to high temperatures and without any additives, which are what "destroy" cocoa. It is a very powerful antioxidant food and an excellent source of magnesium, iron, manganese, and chromium. Furthermore, pure cocoa helps improve cardiovascular health and promotes strong bones, is a natural aphrodisiac, increases energy and mood thanks to its tryptophan, serotonin, phenylethylamine, anandamide, and theobromine content, and may extend life expectancy. If you decide to consume it as chocolate, choose dark chocolate with the highest percentage of cocoa you can find.
Carob is a perfect substitute for cocoa because it has a chocolate flavor but contains less fat, is non-stimulating, and has no histamine. Furthermore, it is rich in enzymes, B vitamins, antioxidants, calcium, iron, manganese, copper, and zinc. It is used for its anti-allergic, antiseptic, antibacterial, and anti-diarrheal properties, and also in cases of stomach upset, nausea, and vomiting.

 This concludes our list of some foods considered superfoods. There are many more, and it's impossible to name them all. The idea is to have some guidelines to help you evaluate them, and then, based on your own judgment, decide whether and how to consume them.

Nutrition is not merely the act of responding to hunger, but rather the practice of consuming nutrients and substances necessary to maintain health. Nature offers us a vast array of foods rich in nutrients and active compounds: polyphenols, flavonoids, carotenoids, organosulfur compounds, among others. When consumed regularly, consistently, and in a targeted way, these can help prevent disease and achieve a better quality of life.

Ramona Ávila Núñez PhD

References

Leave a comment

Please note, comments must be approved before they are published

Back to Healthy eating

Tags