The effects and functions of super foods

Don't believe the lies on the Internet about "eating kale for a week to reverse growth" and "a spoonful of chia seeds a day to cure constipation", and don't overturn the whole bunch of people who say it's all about IQ tax - the core function of superfoods is to use lower calorie costs to replenish nutrients that are easily lacking in your daily life, and help reduce the risk of chronic inflammation, cardiovascular disease and other problems, on the premise that you already eat enough meals. It is neither a miracle drug nor a scam. Whether it is useful or not depends on how you eat it.

In the past two months, I helped an Internet operator named Fa Xiaotiao diet. She stayed up late every day to catch up on the plan. Every takeaway meal was filled with rice bowls that were heavy in oil and salt. Her total cholesterol in the physical examination was high, and her face was closed. The doctor asked her to take more dietary fiber and antioxidants. She felt that eating a pound of spinach was too much for her to swallow, so I asked her to take smoothies every day. Add half a cup of fresh kale and sprinkle 10 grams of chia seeds. I have persisted for more than two months. The last time I checked, my cholesterol dropped by 0.3, and most of the wrinkles on my forehead have disappeared. I used to insist that it was the Internet celebrity’s IQ tax, but now I stuff two bags of freeze-dried kale powder into my bag every day.

In fact, the debate over superfoods has never stopped in the nutrition circle. One group of colleagues who work in functional medicine believe that the nutritional density of this type of food is indeed much higher than that of ordinary food. For example, the anthocyanin content of the same 100 grams of wild blueberries is more than five times that of ordinary apples. If you usually add a small half box, you can save the burden of eating three or four kilograms of fruit, which is especially suitable for office workers who make ends meet.； On the other side are many scholars in the field of public nutrition who believe that “super food” itself is a marketing concept packaged by capital. You can get the anthocyanins supplemented by eating 100 grams of blueberries or 300 grams of fresh purple grapes, so you don’t have to pay several times the price to buy imported products. In fact, these two views are not contradictory. My feeling after being a dietary guide for so long is that if you usually eat vegetables and fruits, and the meat and egg staple foods are clearly matched, then there is really no need to buy ridiculously expensive imported super foods. The purple potatoes, spinach, and cherry tomatoes in the wet market downstairs are essentially localized "affordable super foods"” ； But if you eat takeout every day and don’t see green leafy vegetables twice a week, spending a few bucks to add a spoonful of kale powder is more cost-effective than spending hundreds of bucks on a multivitamin supplement.

Oh, by the way, someone asked me before if quinoa is better than rice. In fact, there is no absolute advantage or disadvantage. The complete protein content of quinoa is indeed much higher than that of rice, and the glycemic index is also lower. It is very suitable to eat during the sugar control period. However, if you have a weak spleen and stomach and are prone to flatulence, eating too much quinoa will put a burden on the stomach and intestines. It is better to eat soft steamed rice for comfort. There is also the salmon that everyone often buys. The Omega-3 unsaturated fatty acids in it have been proven by research to help regulate blood lipids. My dad used to have high blood lipids, so the doctor told him to eat it twice a week, 100 grams each time. It is much more reliable than taking those deep-sea fish oil health products with unknown ingredients. Of course, if you think salmon is expensive, the same goes for eating saury and mackerel. They are both ingredients with high Omega-3 content, so there is no need to buy expensive ones. I used to break into cold sweats every time I came to visit my aunt. Later, I followed my senior sister in nutrition and learned to drink hot milk every morning with a small spoonful of turmeric powder and a little black pepper (black pepper can increase the absorption rate of turmeric several times). I persisted for half a year. Now I basically don’t need to take painkillers during my aunt’s period. However, this varies from person to person. My colleague got angry and developed an ulcer after drinking it twice, so he threw the turmeric powder into the locker to collect dust.

The most outrageous trap I have ever seen is when someone stocked up a cabinet of superfoods, skipped meals, and drank kale juice and chia seeds every day. They were so hungry that they felt dizzy and said they wanted to lose weight. This was completely wrong. Superfoods are always positioned as "supplements" rather than "replacements". If you don't eat enough, you won't be able to keep up with basic nutrition. It's useless to just eat these, and you may become malnourished. There are also those propaganda claims that superfoods "anti-cancer" and "can cure diabetes". Just check them out. All current clinical studies have only confirmed that the active ingredients in these foods can reduce the risk of disease. If you are really sick, you should take medicine. Don't expect that eating some quinoa or blueberries can cure your illness.

After all, there is no standard answer when it comes to eating. What suits you is the best. If you are looking for convenience, it is perfectly fine to buy some regular brands of superfoods as dietary supplements. If you feel that the premium is too high, you can still get all the nutrients you need with a balanced mix of home-cooked meals. There is no need to be led away by online marketing rhetoric.