It seems like every time I use Facebook or Pinterest there is always a new kind of food that is said to be especially beneficial for us. These foods are no longer just nutritious, they have superpowers! It’s very simple to get carried away trying to buy only “superfoods” instead of regular food while shopping. But is the term superfoods just a marketing ploy? How much scientific evidence is there to support the claimed health benefits? An obsession with superfoods can be pricey not just financially, but quite possibly to your wellbeing as well. We should explore the precedents and applications of the term superfood and review some types of food that confirm its descriptions (as well as those that don’t).
What Are Superfoods, And Is It Ethical To Eat Them?
Instead of sticking with so-called “superfoods,” why not seek out ingredients that could be considered divine? Theobroma cacao, the scientific term for the cocoa plant, is often referred to as “food of the gods,” reflecting its exalted status. Not only tasty, but also blessed, cacao is merely one of several different fruits which have intriguing stories from their native origins.
This year has seen a broad selection of global superfoods added to the shelves of supermarkets, ranging from breadfruit to fermented tea. It can be difficult to narrow down what makes each superfood special and how it can be incorporated into your diet in order to get the most health benefits.
Superfoods have long backstories that are often misrepresented or exploited by established food branding. Instead of condensing or inaccurately depicting the societies in which exceptional cuisines originate, communication with individuals at the origin can assist you in developing a more thorough comprehension of the cultural origin of a food.
In this guide to the trendiest superfoods, you’ll discover their interesting background as well as a multitude of potential health benefits. You will improve not only your physical wellbeing, but also your knowledge of the origin of that food when you understand its source.
Cacao
You can eat chocolate and drink mocha lattes every day without bothering to consider where the cacao for them came from. Chocolate, a long-acknowledged superfood, has a captivating story and a troubled today.
Cacao trees have their roots in the tropical climates of the Upper Amazon region, located currently in Colombia, Ecuador and Peru. The trees have produce that come in groups of brilliant colors that varies from a dark red with a gradation of shades to a vibrant orange like the skin of a papaya. The seed found inside of the cacao fruit, cocoa beans, is utilized for a multitude of reasons, ranging from cocoa butter to making chocolate.
For thousands of years, cacao has been held in high regard due to its content of anandamide, a neurotransmitter. Anandamide influences regions of the brain that have an influence on joy and reward, providing a feeling of elation in a physiological way. Often referred to as the “happiness molecule,” anandamide has quite a powerful presence. This natural aid can help to reduce inflammation, fear, anxiousness, and it will promote an overall feeling of well-being.
The earliest evidence of cacao being cultivated and consumed dates back to the early part of the second millennium BCE in Mesoamerica. The ancient Mayans believed that Kukulkan, a feathered serpent god, had presented them with cacao, which they considered an otherworldly delicacy. Cacao beans were used as a form of currency and even given out to soldiers in recognition of their victories in battle. Cacao originally originates from the Amazon rainforest, but Côte D’Ivoire, Ghana, and Cameroon have since become the main providers of the crop during the 21st century. Approximately three-fourths of the chocolate globally is generated from West Africa.
Answser: In order to keep up with the need for chocolate in the West, West African farmers have been changing their forests into agricultural land. Remarkably, deforestation has caused Côte D’Ivoire and other leading producers to lose up to 80% of their forestlands over the past half-century. It is notable that despite chocolate being a very profitable market, cocoa farmers on average bring in less than two dollars each day. The chocolate trade contributes to the crime of human trafficking and enslavement in its entirety. It may come as a shock to you that a substantial amount of the chocolate you eat is likely the consequence of using child labor.
Think about helping Indigenous communities and look into joining forces with companies such as Slave Free Chocolate to either contribute or support them by signing a petition. If you are strongly against the unlawful cutting down of trees in nations such as Côte D’Ivoire, think about connecting to an organization like the Rainforest Alliance that is devoted to replenishing West African forests.
Baobab
The baobab tree, sometimes referred to as the “upside down” or monkey bread tree, is usually found in spots in Australia, Africa and the Middle East. They can grow incredibly tall, exceeding 30 yards. The trees bear big, bumpy green fruits that can be either cylindrical or round in shape. The interior of the baobab fruit has been said to be very pale and similar to flour, and has a subtle citrus-like flavor. It is usually converted into a fine powder and promoted as a highly beneficial dietary ingredient added to shakes and other dishes.
It used to be that oranges were the usual remedy for colds, however, that is no longer the case. Baobab has a tremendously high amount of vitamin C compared to oranges, with 10 times more than the latter. And this is only the beginning – it holds a considerable amount of niacin, fiber and it also has a substantial amount of Vitamin B6. Your body does not make Vitamin B6, so obtaining it externally is very important; this vitamin can enhance vision and decrease feelings of depression, and also offers some safeguard for brain health.
Baobab has more uses than just being eaten. In Ghanaian tribes, it has been recognized for a long time that the bark of the baobab tree is an efficient cure for malaria. It has been determined lately that the healing quality possessed by this fruit is attributed to an alkaloid identified as adansonin. Furthermore, in a farming setting, the charred fruit can be utilized to discourage pests from bothering the animals.
Ashwagandha
This plant, often referred to as Ashwagandha, Winter Cherry, Poison Gooseberry or Indian Ginseng, is a small evergreen shrub. Unsurprisingly, it is often grown and harvested in India. Ashwagandha is much like toyon, or the shrub commonly known as the Christmas berry bush. These two plants are miniature, leafy bushes which generate little, ruby, shining fruits.
Ashwagandha has become a commonly used health supplement which is available in many places, consisting of online stores such as Amazon and physical stores such as Walmart. It is known as an “immune amphoteric” because it has the ability to balance out the functioning of the immune system. It is employed for combating insomnia, exhaustion, and mental health difficulties including anxiety and depression. Ashwagandha roots specifically are regarded as a powerful natural remedy for an array of issues, including stress and hyperthyroidism. The root of this plant can be consumed either fresh or dried, and its dried form can be sprinkled into hot drinks.
In India, Ashwagandha is grown and employed to strengthen the body’s capacity to handle stress, as well as to manage arthritis. An herb with much healing power, ashwagandha is believed to have been part of Ayurvedic medicine since the beginning of time – some 10,000 years ago. Herbs used in Ayurveda are supposed to work together to form a harmonious and beneficial result. These can be used both internally and externally, and they possess adaptogenic properties, meaning they are able to adjust to the requirements of your body and act defensively.
The High Cost of Superfoods
Items labeled as “superfoods” usually cost more than other food products with comparable or better nutritional qualities. Exotic superfoods like matcha, agave nectar, açai berries, and royal jelly can be quite pricey and there is not much evidence from scientific sources to support their purported health benefits. There are budget-friendly options for even commonplace “superfoods” like kale, coconut water, and kimchi, as demonstrated in an infographic featured on HuffPost. Take note that even though some of the so-called superfoods could be pricier, that does not mean that there are greater health benefits associated with them.
Superfoods That Live up to Their Super Reputation
1. Greek Yogurt
One of Sit’s favorite superfoods is Greek yogurt. I am absolutely enamored of Greek yogurt! Apart from having a luxurious, dense feeling; it is a simple-to-make, high-protein snack that includes probiotics and prebiotics. What makes these pre- and probiotics so beneficial? These beneficial bacteria not just promote your intestinal health and assist with the digestion process, but have also demonstrated positive effects on other body systems. Research found that probiotic-containing dairy, alongside other dietary staples from the Mediterranean such as fruits, vegetables, and olive oil, can help keep skin looking youthful. The results of yet another investigation demonstrated that probiotics found in yogurt had a positive impact on the mental performance and coping mechanisms of women, further validating the popular phrase “you are what you eat.”
2. Chia Seeds
Justine Chard, a nutrition specialist and initiator of Ever After Health, has an admiration for chia seeds. She mentioned that their high in fiber content helps people feel full and regulate their blood sugars, which is also beneficial as a versatile food item to incorporate into meals and snacks. In case you don’t personally know about these seeds: Yes, this is what is used to make the Chia Pets advertised on television. Chia seeds are able to take on a shape reminiscent of Bob Ross’ curls if they are not put to other uses. They can also be submerged in water (or any other liquid) to create something resembling tapioca pearls, providing that they are allowed to swell up. In a one-ounce helping of chia seeds, there are 11 grams of fiber, 95% of which is insoluble. This assists with regularity and issues with constipation, hemorrhoids, and curbing hunger which may help lose weight. Mix chia seeds into your smoothie bowls or create a delicious and energizing chia pudding for a snack in the middle of the day.
3. Wild Pacific Salmon
Diana Steele, who is an RD (registered dietitian) and the proprietor of Eating for Energy, regards wild Pacific salmon as one of her proven supreme food choices. Not only is wild salmon a tasty addition to any dinner in need of protein, it’s also “a great source of omega-3 fatty acids , essential fats that are beneficial for the heart, brain, mood disorders, reducing arthritic pain, prevention of Alzheimer’s disease, and cancer.” When shopping for wild sockeye salmon, look for fish that has been caught in Alaska, where finfish farming is outlawed . Cook sockeye salmon however you like—grilling, baking, or lightly poaching—for a tasty treat or as the primary ingredient in a salad.
4. Kale and Swiss Chard
Your mom was spot on when she instructed you to consume your vegetables! Steele has a major respect for kale and Swiss chard in particular, which makes complete sense as to why these are loved by them. A single serving of greens in its raw form is incredibly low in calories, with just 36 and 7 calories respectively; this makes it easy to consume these nutritious superfoods without any fears of indulging too much. Steele consistently consumes these veggies as part of her regimen since they are full of vitamin C, K, beta carotene, folate, potassium, calcium, and fiber. They also contain antioxidants and powerful anti-cancer phytonutrients called indoles .” Steele loves to eat her greens in chip form by making up a batch of kale chips; chopped Swiss chard can be sautéed or steamed and added to frittatas and pasta sauces.
5. Blueberries
Sit and Steele are avid advocates of the health advantages that come with consuming fresh blueberries. Steele states that blueberries are so sought-after due to the remarkable hue of blue-red the fruit has, indicating the antioxidants they contain are high. He explains that antioxidants are beneficial as they can safeguard cells against harm caused by free radicals. Eating blueberries is linked to multiple health advantages, such as lessening the possibilities of getting cancer or heart disease. Eating blueberries offers many benefits to the body, including their tannic acid which helps reduce the risk of urinary tract infections, similarly to cranberries. Combining them with Greek yogurt is a tasty way to reap the benefits of this superfood, but other options include adding them to smoothies, oatmeal, or salads.
Foods That Don’t Live up to the Hype
1. Açai Berries
It seems that açai berries, found in South America, have been exaggerated to the point of being called a so-called superfood. Despite their reputation for having high antioxidants and supposed incredible health benefits, the reality is likely much more modest. Are these berries really as incredible as marketers claim? It turns out, not really. Pomegranates and blueberries possess greater concentrations of antioxidants, and are more easily accessible in the US.
2. Wheatgrass
Do any scientific studies exist to support the notion that wheatgrass shots are beneficial for overall health? Wheatgrass is recognized for its high levels of vitamin A and C, as well as iron, calcium, and magnesium, but it is comparatively nutritionally similar to more cost-efficient and tasty green vegetables like broccoli and spinach when their weights are measured against one another. The consumption of wheatgrass has been linked to undesirable side effects including nausea, feeling faint, and headaches, even though some people may believe these outcomes are due to the purifying effects of wheatgrass juice.
3. Aloe Vera Water
Aloe vera water is advertised as an exceptional nourishment in fluid structure, and those who promote it claim that it has mending capacities that go from detoxifying your body to which help with assimilation issues. A closer inspection, however, reveals that drinking aloe vera carries a range of adverse effects that should not be disregarded. Unfavourable reactions may lead to diarrhea, nausea, decreased blood sugar levels that can be an issue for those who take diabetes drugs, and in severe cases can even result in kidney damage for those if they are already taking drugs for their kidney ailments.
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