SUPERFOODS (PART 1)

Functional food or superfood?

Foods that can improve the general condition of the body, reduce the occurrence of certain diseases and can be used to treat a number of diseases are called functional foods. The use of this term was first recorded in Japan thirty years ago and is now accepted worldwide. In addition to reducing the cost of various health services for aging people, functional foods have a commercial capacity in food-related industries. Today, superfoods are the most common term used for functional foods. The term superfood is used to describe foods that are both attractive and energy-rich. The term superfood refers to a food that is particularly rich in phytochemicals. Although it seems to be used to describe the same expressions, it is possible to argue that the academic tradition of the term superfood is different from that of the term functional food.

What is a superfood?

Superfoods are grains, fruits, vegetables, and other nutrient-dense foods that are packed with essential minerals and vitamins. Superfoods are thought to be a rich source of different types of macro and micronutrients. İts defined that superfoods as foods which are "regarded as being particularly nutritious or beneficial to human welfare in all circumstances."

The term superfood was originally used for functional foods. It is accepted as a term for the description of foods that offer health benefits or disease prevention properties in addition to their typical nutritional content. On the other hand, superfoods can refer to some traditional foods that have been enriched with functional properties that have been improved by different processing methods rather than genetic modification. Superfoods are similar to functional foods in that they provide health-promoting benefits in addition to providing only nutrients, but they differ in some ways. They can be defined as functional foods that have the distinctive feature of being minimally processed and found in nature and traditionally used. Superfoods have the characteristic of being used in limited culinary and therapeutic contexts, usually in remote places. As a result, they are notable not only with their exceptional and naturally beneficial health benefits, but also with their common feature of belonging to an authentic, isolated or exotic community. It has also been suggested that superfoods can be classified as both food and medicinal plants on the basis of their multiple synergistic components.

*Synergy: The combined effect of two or more substances that is greater than their sum.

General health benefits of superfoods

Superfoods have a high nutrient density. They contain high amounts of minerals, vitamins, and antioxidants. Antioxidants are natural molecules found in certain foods. They help neutralize free radicals in our bodies. Free radicals are natural byproducts of energy production that can wreak havoc in the body. Free radicals are associated with diseases such as cardiovascular disease, cancer, arthritis, respiratory diseases, immune system deficiency, and Parkinson's.

The benefits of superfoods are often associated with phytochemicals or nutraceuticals. These important components are mostly found in fruits and the super feature is usually due to the high levels of antioxidants, fiber, vitamins, and minerals that improve health. The most important feature of superfoods is that they strengthen the immune system. In addition to strengthening the immune system, they also have antiallergic, antiviral, anti-inflammatory, and antimutagenic properties.

Incorporating superfoods into your diet

According to the World Health Organization (WHO), non-communicable diseases such as cardiovascular diseases, cancer, diabetes and respiratory diseases are responsible for 70% of deaths worldwide. Superfoods are beneficial for your health and provide many nutrients that you need on a daily basis. Studies show that diet has a significant impact on the prevalence of certain diseases such as cardiovascular diseases and metabolic disorders, which are listed as some of the leading causes of death in the world. In functional foods, the removal of certain nutrients and their use in various foods can be considered a common approach. Superfoods are beneficial for your health and provide many nutrients that you need on a daily basis. However, superfoods are not miracle or panaceas. Many people have unrealistic expectations about superfoods and think that they can protect themselves from diseases by eating only these foods. It makes more sense for superfoods to be consumed as part of the diet rather than removing certain nutrients. Therefore, it is important to include them in the diet. In line with this idea, there are very recent studies that show that consuming certain nutrients directly as part of the diet is healthier than consuming them as supplements.

Adding superfoods to an adequate and balanced diet plan would be a great option. Instead of focusing on inpidual foods, go for a super diet. It would be better to include superfoods in your diet instead of replacing a food in your diet. An adequate and balanced diet plan will provide you with the vitamins and minerals you need, so do not focus on a single superfood.

Super diets encompass a viable portfolio of superfoods, prepared with other food ingredients and using appropriate preparation and cooking techniques. The importance of fruits and vegetables is emphasized in almost all dietary recommendations. It is particularly stated that they should be consumed without altering the original nutritional value through sugar, fat, salt or excessive processing. For preparation, sautéing vegetables or, better yet, steaming them can be a viable preparation of vegetables and fruits.

Goji berry/Wolfberry (Lycium barbarum)

Goji berry, also known as wolfberry, is a bright orange-red fruit that grows in China, Tibet and various parts of Asia. Goji berry contains plenty of vitamins A and C, fiber and iron.

Known health benefits of goji berry;

• It is good for depression, anxiety and stress.
• It increases physical performance.
• It improves sleep quality.
• It protects eye health.
• It provides weight loss.
• It strengthens the immune system.
• It improves skin health.
• It balances blood sugar.

How can you include goji berries in your diet?

Goji berries, also known as a superfood, can be consumed raw, cooked or dried. Goji berries are used in herbal teas, wines and fruit juices. Goji berries can usually be used dried with cereals, yogurt and nut mixes, or they can be mixed into smoothies.

Quinoa (Chenopodium quinoa Willd.)

Quinoa has been cultivated in South America since ancient times. It has recently become more popular because it is easy to grow, nutritious, and gluten-free. There are red, white, and black varieties of quinoa. Quinoa is rich in folate, magnesium, zinc, and iron, as well as fiber and protein, which help keep you feeling full. The fiber in quinoa can also help with cholesterol and blood sugar levels, which can reduce your risk of diabetes and heart disease. Quinoa is rich in antioxidants that can help prevent damage to your heart and other organs. A diet rich in antioxidants has been linked to a reduced risk of heart disease. One of its most important characteristics is that it is rich in the amino acid lysine, which is the limiting amino acid for most grains.

How can you include quinoa in your diet?

It is very easy to include quinoa in your diet. You may need to rinse it with water before cooking to get rid of the saponins that are found on the outer part of quinoa and have a bitter taste, but some brands sell quinoa rinsed. Another type of quinoa you can buy is sprouted quinoa.

The main areas of use of quinoa in the diet are soups, fermented drinks and as a rice substitute. You can combine quinoa with a vegetable salad with cheese or chicken. As another option, you can mix it with plant-based milk, quinoa, fresh fruit, nuts and cinnamon and consume it.

Chia seeds (Salvia hispanica L.)

Native to Central and South America, chia seeds are rich in omega-3 polyunsaturated fatty acids, fiber, protein, calcium, phosphorus, and zinc. Chia seeds are a complete protein that contains all nine essential amino acids that cannot be produced by the body. Animal and human studies have shown that omega-3 fatty acids have beneficial effects on cardiovascular health, such as lowering cholesterol, regulating heart rate and blood pressure, preventing blood clots, and reducing inflammation. Sixty percent of the fat in chia seeds comes from omega-3s, which makes this seed stand out. Chia seeds have been shown to have beneficial effects on cholesterol levels, weight loss, and increased satiety.

There are two types of chia seeds, black and white, and there is no difference between them. The fiber in chia seeds is mainly soluble fiber and mucilage, which is the substance responsible for the sticky texture of moist chia seeds. These fibers can help lower LDL cholesterol and slow digestion, which can prevent blood sugar from rising after a meal and provide a feeling of fullness. It should be noted that the health effects of chia seeds occur when combined with an adequate and balanced diet.

One of the most important things to note about chia seeds is that people with dysphagia or other digestive problems that cause difficulty swallowing should be careful when eating chia seeds.

How to include chia seeds in your diet?

The surface of chia seeds is delicate and breaks down easily when exposed to moisture, so they are usually prepared with liquid foods. Therefore, they are well absorbed and digested in their entirety. There are several options for adding chia seeds to your diet.

You can add chia seeds to your diet using chia gel, chia pudding, chia sprouts or as an egg substitute.;

Put ¼ cup of chia seeds in 1 cup of liquid, mix well and cover. You can prepare chia gel by waiting for about 15-20 minutes.

To make a dessert version, mix ¼ cup of seeds with a glass of milk or a liquid such as 100% fruit juice. Refrigerate for at least 15 minutes. If desired, you can prepare your chia pudding by adding nuts, chopped fresh fruit or cinnamon.

For one whole egg, mix 1 tablespoon of chia seeds with 3 tablespoons of water. After waiting for at least 5 minutes or until the mixture reaches the consistency of raw beaten eggs, you can use it instead of eggs in your recipes. You can add chia seeds to your breakfast cereals, salads, soups, meat dishes, salad dressings, marinades or cake/muffin/bread dough.

Summary

In recent years, there has been increasing evidence that foods and their components have a potential effect on human health. Instead of functional foods, commonly used superfoods are a subgroup of functional foods. Although they are basically grains, fruits, vegetables and other nutrient-dense foods full of minerals and vitamins, they are minimally processed, found in nature and traditionally used by a community. Some of the important superfoods can be said to be goji berry, quinoa, chia seed, flax seed, pomegranate, spirulina, acai. Superfoods are immune system boosters, as well as antiallergic, antiviral, anti-inflammatory and antimutagenic. It is known that superfoods help prevent heart disease and cancer, strengthen immunity, reduce inflammation and balance blood sugar levels. However, it should not be forgotten that the health benefits of superfoods emerge when they are included in an adequate and balanced nutrition plan.