‘Superfood’ is one of the most popular concepts of recent times, but many people do not have a clear idea of what super food really is. So, what does superfood mean? Which foods fall into this category? Why is this concept being discussed? Most importantly, what should be considered when consuming superfoods? Yeditepe University Hospitals Nutrition and Dietetics Department, Dietitian and Phytotherapist explained the favorite superfoods of the last period.

What is Superfood?

Briefly defining superfoods as nutrients that provide high benefits to the body, Dietitian Buket Ertaş Sefer stated: "In addition to giving energy, they are foods that contribute to the protection of health thanks to special components, vitamins and minerals in their content, and that feed cells, in short, have high nutritional value. For example, the high ORAC value of a food (free radicals in our body) makes it a superfood. Because it is very effective in the fight against cancer. There are many examples like this.”

Broccoli is a Powerful Antioxidant

Scientists have found that a molecule in broccoli interacts with the inner tissue of the small intestine, preventing disease progression. This is a discovery that sheds light on how the widely known ‘superfood' improves gut health, and at the same time, it is necessary to support AHR activity for the strengthening of flora. Dietitian and Phytotherapist says that AHR activity has a restorative and strengthening effect on the intestinal barrier. The health of the intestinal barrier is very important for the evaluation of nutrient absorption and the immune system. In addition, the myrosinase enzyme activity found in broccoli also has a protective effect against cancer. Thanks to this enzyme, we can convert the sulfur compounds in broccoli into an anticancer structure. To maximize myrosinase enzyme activity, it is of great importance to break down broccoli with rondo or knife blows before cooking.”

Dandelion Heals with Both Root and Leaves

Although it is often seen as a stubborn herb that invades gardens, dandelion has been used in many forms of traditional medicine for centuries. Stating that
 dandelion is an herb that radiates healing with both its root and leaves, Buket Ertaş: “The B complex supports immunity thanks to vitamins A, C and K. It contributes to heart health and circulation thanks to its potassium, magnesium, and calcium minerals. It also positively affects the blood pressure pattern. Thanks to its rich pulp, it balances blood sugar.”

Beetroot Helps Reduce Cardiovascular Risk

For heart health, every step where the chance of a clot is reduced is important. Beets also help to water the blood thanks to the nitrate in their content. In this way, it contributes to circulatory and cardiac functions. However, stated that it would be beneficial for people who routinely use blood thinners to consult their physicians about the amount while consuming these foods. At the same time, red beets contain plenty of potassium and folic acid. Potassium is also a particularly important mineral for heart health. It is important to remember that severe potassium deficiency can cause a heart attack.” 

Avocado Balances Gut Health, Artichoke Balances Cholesterol Levels

Avocados are one of the most powerful nutrients that improve the intestinal barrier. Thanks to its‘ fligram ’content, it provides the regeneration of intestinal tissue when consumed regularly. It is also a rich source of vitamin E. Artichoke, on the other hand, is liver-friendly thanks to its many vitamins and minerals, as well as its sinarin content. It supports detoxification while reducing lubrication. It supports the vital functions of the liver. Thanks to its fiber content, it balances cholesterol, but its most important feature is that it improves liver function. 

What are Superfoods?

Underlined that there are many other superfoods and listed the following headings:

Red and Purple Fruits: They are known as superfoods, especially because they are anti-cancer due to their antioxidant capacity and are rich in vitamins and minerals.

Olive Oil: Rich in polyphenols, high antioxidant capacity, rich in vitamin E is a good cancer preventive.

Garlic: Thanks to its allicin content, it has an antioxidant effect. In order to maximize the benefit of allicin, it is important to crush it before grating and cooking. At the same time, its vascular protection and blood pressure lowering effect is at the forefront.

Green lentils: Thanks to the high amount of fiber it contains, it balances blood sugar and prolongs the satiety period. It is also a source of vegetable protein. It is also rich in group B vitamins.

Walnuts and Oily Fish: Thanks to their Omega-3 content, they have anti-inflammatory properties. They both lower blood fat and protect heart health.

Yogurt:Thanks to its probiotics, it contributes significantly to immunity.

Eggs: They have the highest bioavailability of protein and are also very important for brain health. It is also a source of selenium and vitamin A.

Is Superfood Beneficial for Everyone? What Should You Consider When Consuming Superfoods?

Superfoods are beneficial for all healthy individuals. If they are used in moderate amounts, they will add health to everyone. However, those with chronic diseases and those who use routine medication should definitely consult their physician. It is also useful to be extra sensitive during pregnancy.

What Can Be Done to Make the Most of Superfoods?

It is necessary to pay attention to the rules of consumption of each food. For example, crushing and consuming garlic is like cooking broccoli after breaking it down. Such cooking and chopping techniques increase their usefulness. In order to increase our daily antioxidant capacity, it is useful to add at least 3 varieties per day to our diet. Underlining that colorful and varied nutrition should be the primary rule, Yeditepe University Hospitals Dietitian and Phytotherapy specialist Buket Ertaş Sefer: 'The benefit we get from each food is different. There is also a concept called synergistic effect. Consuming them together also causes their effects to increase. What do we think is best for everyone? Sugar, high-fat offal… Of course, there is no problem in eliminating them. However, if there is no dietary restriction, everyone should have quality carbohydrates, healthy fats, and quality proteins in their healthy diet. There is no one food group that makes us healthier when eaten constantly alone.'