Beetroot vs goji: how to replace exotic superfood
The fashionable term "superfood" is used by supporters of a healthy diet to refer to foods that contain a lot of useful substances. Scientists warn that this name is more of a commercial move. And to eat right, you need to rely on a balanced diet. What products are included in the superfood line, whether it is possible to replace overseas fruits with simple root vegetables, and how food helps preserve beauty and youth — in the Izvestia article.
Spirulina and turmeric
Despite the popular myth, superfoods are not a universal solution to all health problems, warns Dmitry Kulikov, PhD, Director of the Rogov Institute of Applied Biotechnology and Food Engineering at ROSBIOTECH University. Their beneficial properties are revealed only in the context of a balanced diet.
Superfoods are products with an exceptionally high concentration of useful substances: vitamins, minerals, antioxidants, fiber, fatty acids and other bioactive compounds. Although the term is more marketing than scientific, some products are really distinguished by their special nutritional value," comments Dmitry Kulikov.
Ksenia Merkulova, an endocrinologist and nutritionist at the Be Healthy clinic, also considers superfood to be a concept from the "dictionary" of marketers, a marketing ploy, a fashionable trend in nutrition advertised by popular bloggers and other "opinion leaders."
— In different periods of time, superfood was called different products — once it was buckwheat, which was familiar to everyone, then they paid attention to goji berries, chia seeds, bulgur, quinoa, — comments Ksenia Merkulova. — Kefir, which is called a real Russian superfood, has become popular now. Although there is little scientific evidence in this regard, kefir can be successfully replaced with fermented milk or curdled milk, as the popular goji berries are equally replaced by blueberries or raspberries.
Dmitry Kulikov gives examples of popular superfoods:
1. Berries (goji, acai, blueberry, sea buckthorn) — rich in antioxidants, slow down aging, strengthen the immune system.
2. Seeds (chia, flax, hemp) — a source of omega-3, fiber and protein, good for the heart and digestion.
3. Spirulina and chlorella are algae with a high content of protein, iron and chlorophyll, which have a detox effect.
4. Turmeric — contains curcumin, a powerful anti-inflammatory component.
5. Manuka honey, propolis — natural antiseptics, support the immune system.
6. Ginger and garlic — strengthen the immune system, have antiviral properties.
7. Avocado — healthy fats, potassium, vitamin E for the heart and skin.
8. Cocoa beans and matcha are antioxidants that improve brain function and mood.
To create a personalized diet aimed at solving specific tasks (detoxification of the body, increasing energy potential or strengthening the immune system), the scientist recommends contacting a qualified nutritionist.
How else to replace goji berries
Superfood food does not exist, says gastroenterologist Elvira Beleva. This concept should be used in a figurative sense. No matter how useful the product is, in the "solo" version it will not serve the body well. For example, it is impossible to eat only chia seeds. The menu should include a variety of foods so that the diet contains proteins, fats and carbohydrates.
Dmitry Kulikov recommends considering that some people may be allergic to so-called superfoods. Therefore, they should be tried in small portions, listening to the reaction of your body. And only in the absence of allergic manifestations can they be consumed on a systematic basis. This is especially true for overseas products.
— Many exotic superfoods, such as goji berries, have full-fledged domestic analogues. For example, rosehip or sea buckthorn are not inferior in terms of the content of useful substances. The key principles of a healthy diet remain unchanged: a variety of foods and moderation in their consumption," comments Dmitry Kulikov.
Experts warn that it is necessary to take into account the individual characteristics of the body, since in different cases there are certain limitations.
The benefits of beetroot
From the point of view of a gastroenterologist, the most common beetroot can be attributed to superfood. It contains a lot of fiber, which helps improve digestion, normalize stools, and eliminate constipation.
— Beetroot contains betaine, a natural substance that promotes detoxification and liver repair, — says Elvira Beleva. — This vegetable also helps with the violation of fat metabolism.
According to the gastroenterologist, beetroot contains a lot of chromium, manganese, iron, and vitamin C. Chromium is involved in the work of the nervous system, helps reduce the level of low-density lipoproteins, the excess of which impairs the quality of blood flow, which leads to the development of atherosclerosis. There are studies on the effects of chromium on glucose and insulin in people with diabetes.
Manganese, in turn, supports bone health, has a positive effect on the thyroid gland, improves brain function and reduces inflammation. It is useful for the immune and reproductive systems, as well as cartilage and bones.
One of the most useful foods Elvira Beleva considers cruciferous — broccoli and cabbage. These vegetables help to promote chyme (food gruel) through the intestines, maintain normal sugar levels. Proponents of a healthy diet especially appreciate broccoli for its positive effect on appearance. It is believed that the nutrients contained in the vegetable contribute to the production of collagen, which makes the skin elastic and stays young for a long time.
Vegetables also contain biologically active substances of plant origin — phytonutrients. These are flavonoids, carotenoids, and alkaloids that give color to fruits.
— Phytonutrients help to remove heavy metals from the body due to their ability to bind to them. It is important that they also have an anti-inflammatory effect. In addition, phytonutrients protect the body from oxidative stress, increasing its ability to fight free radicals. This helps to resist the development of various diseases and premature aging," continues gastroenterologist Elvira Beleva.
According to the expert, broccoli contains an organic compound of plant origin, sulforaphane. It activates the enzymes involved in detoxification, which also helps the body to remove heavy metals.
White cabbage is rich in silicon, and this element helps to improve the condition of the skin, hair and nails. And this is actually the most affordable product for youth and beauty.
The body gets a lot of benefits from fish, in particular from the salmon family. This product is absorbed by almost 90%. The omega-3 fatty acids contained in fish help maintain the health of the brain, blood vessels, and nervous system. And proteins are an excellent building material for muscles.
— It is recommended to include fatty fish — red, herring, mackerel — in an amount of about 120-130 grams twice a week in the diet to obtain the necessary amount of omega-3 fatty acids, — adds Ksenia Merkulova.
Principles of healthy eating
The endocrinologist advises taking the Mediterranean diet as the basis for a healthy diet, especially leaning on vegetables, fruits, greens and legumes.
— I recommend planning your daily diet based on the principle of the "Harvard plate", when half of the plate is occupied by fruits, vegetables, herbs and berries, that is, low—calorie food, a source of trace elements, vitamins and fiber, - says Merkulova. — A quarter of the plate should be occupied by protein sources – white meat, fish, seafood, eggs, low-fat cottage cheese, as well as sources of vegetable protein, such as legumes, lentils, beans, tofu cheese, soy products, nuts, seeds. The other quarter of the plate consists of whole—grain products, whole-grain flour products, pasta, and cereals.
Ksenia Merkulova warns: red meat in the diet should be no more than 400 grams per week.
— And it is important that the daily menu contains no more than 10% of the daily diet of saturated animal fats, including palm and coconut oil. It is necessary to remove trans fats from the diet as much as possible," Merkulova continues.
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