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Since time immemorial, humanity has been searching for new materials, minerals, and objects to enhance our lives, satisfy growing consumer needs, or give us the feeling we're making the right choice. The growing popularity of a healthy lifestyle is no different. This is certainly a very positive trend, but there are also extremes. It's important to remember that wherever products become popular, there's always someone trying to make money and convince consumers that their product is the best. But is it really? That's what we're going to talk about today.
What does the term superfood mean?
"Superfood" is a relatively new term. It refers to foods of natural origin that are unprocessed and rich in nutrients, whose quantity and properties are said to have beneficial effects on the human body. The term was first used in 1998 in the scientific journal Nature Nutrition. The man who edited this article was Mr. Aaron Moss. The term caught on very quickly and became an increasingly broad term. It appeared in newspapers, magazines, and articles whose purpose was to expand knowledge on topics related to healthy eating and lifestyle.
Superfoods are strongly associated with fashion, and therefore the list of what is considered super and what must not be by proponents of the term is dynamic and constantly changing. Newer products are added, others are removed. Many lists contain the same examples of products attributed unique nutritional values. However, this does not mean that all products mentioned under this term are bad and are actually harmful. Nothing could be further from the truth! There are actually some that have a significantly positive impact on our health, but in this article, we will focus on two popular products called superfoods. After some research, it turns out that they are not necessarily as healthy as the manufacturers claim, or that their health-promoting properties are very difficult to verify.
Coconut oil
Many of us fell for the associated marketing message, and unrefined oil enjoyed great popularity. A wonderful product, an alternative to other oils, and amazingly effective in lowering cholesterol. Sound familiar? Unfortunately, this isn't the case at all and can even have the opposite effect. According to the American Heart Association (AHA), nearly 72% of U.S. citizens surveyed in 2017 rated this oil as having a positive effect on their health. However, the figure for nutritionists was 37%, clearly demonstrating the effectiveness of today's marketing and advertising strategies.
As interest in coconut oil grew, more and more research began to be conducted into its health benefits, as well as its potentially negative ones. It was shown that coconut oil contains up to 90% saturated fat, despite being a vegetable oil. Considering this, it's just as unhealthy as lard. However, it has also been shown that the structure of the saturated fats in this oil differs from typical animal fats. This may mean that it doesn't raise LDL cholesterol to the same extent as the aforementioned lard, but it can still potentially lead to the development of atherosclerosis and other cardiovascular diseases.
Coconut oil also contains what are known as medium-chain fatty acids. Their peculiarity is that they are absorbed in the intestines and enter the bloodstream directly, particularly in the portal circulation. They can have a therapeutic effect, especially in patients with malabsorption and some neurological disorders. Furthermore, these fats are primarily used for energy processes. However, not only beneficial effects can be attributed to it, as it also contains other medium-chain fats. The Institute also points out that, unlike other vegetable oils, this oil only increases the amount of "good cholesterol," that is, the HDL fraction, to a very small extent. There is no denying that coconut oil can indeed have a beneficial effect on our health, but it is certainly not a product without flaws, and research on its effects on our bodies is still ongoing.
Goji berries
Another product on our list whose effectiveness is easily overrated. Goji berries grow on a shrub called the wolfberry, and their berries have been used for centuries in Chinese cuisine and traditional Chinese medicine. In Europe, they are also known as Chinese belladonna.
These fruits are promoted as a remedy for various ailments and as an elixir of youth. The recommended daily dose of goji berries is 10 to 20 grams of dried berries.
They're said to support weight loss, improve circulation and heart function, strengthen the immune system, and neutralize free radicals. They're also recommended for insomnia and high blood pressure problems. Admit it, it actually sounds great?
Research on goji berries
Research on goji berries comes largely from China and focuses primarily on the antioxidant effects of these fruits. Outside of these studies, it is very difficult to find studies from other geographical regions. This makes it difficult to find reliable information on nutritional values and active ingredients. There are sources that provide information on the amount of vitamin C , which is 30-140 mg in 100 g of berries, and in comparison, our domestic blackcurrant contains 177 mg/100 g. So this is not a great result, and it should be. I remembered that these fruits are called a "superfood" mainly because of their high antioxidant content.
Other ingredients in goji that are responsible for its health-promoting properties are saccharide complexes. These include substances such as arabinose, xylose, and glucose. Research has shown that the polysaccharide complex contained in goji fruits has a multidirectional effect on the human body. Its effects are described as health-promoting.
Goji berries have not yet been fully researched, and despite their health-promoting properties, they also contain some with undesirable effects. Along with theories praising goji berries, opinions have recently emerged about their harmful effects on our health. One should definitely not overdo the amount in one's diet, as there have been reports of alleged stomach upsets and diarrhea after excessive consumption.
This is where the inconsistency becomes apparent: on the one hand, there aren't many reliable studies on their health-promoting properties, and on the other, on their harmfulness. Among the most reliable are studies by German scientists at the Institute for Risk Assessment in Stuttgart. They show that these berries are among the fruits most heavily contaminated with pesticides. After examining all samples, not a single one exceeded the limit for acetamiprid, which is used as a pesticide. However, the level wasn't high enough to pose a direct health threat.
Another interesting discovery concerns berries grown under organic and biological conditions. Two of the seven samples tested contained such samples, but all exceeded the pesticide standard.
Contraindications
However, goji berries can be hazardous to health if consumed by people taking certain medications. These include blood thinners, or anticoagulants. Scientists suspect that goji berries block the absorption of these medications, leading to a dangerous buildup of the active ingredient in the body and increasing the risk of bleeding. People taking such medications should not consume goji berries in any form—including dried fruit, goji juice , jams, or supplements.
In summary, more and more products are being labeled "superfoods." Often it's a fad, sometimes a marketing gimmick, and in other cases, it actually has a health-promoting effect on our bodies. Always be careful when using them and check their potential hazards.
