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The foreword"superfoods" has gradually become a popular term for food and health. "Superfoods that change your life" are often written in the media, "the more you eat, the better you live." From blueberries to avocados, from orchids to salmon, the ranks of superfoods are growing. Do you really know anything about superfoods?What is a superfood the Oxford Dictionaries defines superfoods as foods rich in nutrients that are beneficial to the human body. Webster's dictionary does not mention its effects on human health, but is directly defined as foods containing vitamins, minerals, fiber, antioxidants and phytonutrients. Therefore, superfoods can be understood as foods with higher nutrient content than others and health benefits. Therefore, the term superfood is not practical for nutritional science, because any food that benefits the human body can be labeled
"super".common
"superfoods"1.
wheat grassThere is no doubt about the prevalence of wheat grass in recent years. In fact, wheat grass is a juice made from the seed leaves of ordinary wheat. The juice industry darling is described as
"blood cleaner and detoxifying agent." The advertisement states that drinking
30
milliliters of wheat grass a day is equivalent to eating a kilogram of vegetables. In fact, wheat grass is similar in nutrients to western blue flowers and spinach. In fact, a small flower or a spoonful of spinach in a cauliflower contains more folic acid and vitamin
C than
30ml
wheat
.2.
tweezers,also known as tweezers, are widely grown throughout Asia. The main sources of the publicity are in Tibet and are known for their anti-tumor activity, anti-aging properties, improved vision and fertility.the results come from cellular experiments, and few clinical trials support these effects. Another market selling point is that its vitamin
C
content is the highest of any plant (some advertisements even claim that the vitamin
C
content is
500
times higher than that of oranges). In fact, radon and oranges contain the same amount
C
C. Compared to berries such as strawberries and blueberries, there are no particular health benefits.3.
Fruit JuiceIs a light green tropical fruit native to Polynesia. Traditional medicine uses it to heal wounds, prevent infections, treat diarrhea, and also
supplements
. Animal trials in mice showed norigo to be anti-tumor active, but there was a lack of clinical trials to confirm its efficacy in humans. A study
2005
showed that Noriego extract did not help with tumor treatment. Another study showed that norigo can reduce postoperative nausea;undeniably misconceptions about superfoods these so-called
"superfoods" do have nutrients that promote human health. Media reports generally cite the latest scientific research to prove to us that these superfoods can slow disease and fight aging. However, it is difficult to apply these research results to daily life.First, experiments often test the effects of high amounts of superfoods, or by extracting large doses of nutrients from them, and in our normal diet, eating a large amount of a food (such as wheatgrass) a day is difficult to achieve, and it is difficult to obtain large doses of nutrients from them. Just as there's an experiment that has shown that celery can help the body's blood vessels dilate
- which seems encouraging, however, when we see that the amount of celery in the experiment is
1
to
2kg
of celery, we can't help but question the true effectiveness of eating celery, because generally we can't eat
1
to
2kg
celery every day.Second, the results of these experiments are usually based on short-term observations, and there is a lack of evidence of the long-term efficacy of these foods on the human body.again, the test results and the actual human effect is very different. Much of the evidence for superfood efficacy is based on cellular or animal experiments rather than human trials. These studies can initially show the role of nutrients, but nutrients in the human body's digestion and absorption is not simply equivalent to cellular experiments. Everyone's diet, genes and lifestyle can affect the digestion and absorption of nutrients in the body., when studying the
"health" of food, scientists looked at a single food, but people ate a combination of foods. Therefore, the study of a certain nutrient does not reflect the real human consumption situation. There is evidence that in some cases eating certain foods at the same time can actually increase the body's ability to absorb nutrients. For example, eating carrots
,
spinach and fatty foods at the same time promotes the absorption of
β
-
carotene in carrots and spinach. This means that people should pay more attention to dietary balance than to relying blindly on superfoods. Indeed, "superfoods" such as wheat grass, hazelnuts,
fruit juice are good for your health. However, they alone do not make up a balanced diet. Merchants' promotion of "superfoods" tends to emphasize the excellence of one of their indicators, such as antioxidants, while ignoring and deliberately downplaying other indicators and overall nutritional needs. “ Coarse tea light rice is our superfood when the media promote the special efficacy of a food, consumers will no doubt pay special attention to this product. Scientific studies have also shown that the ingredients of certain foods are indeed beneficial to human health. However, we cannot directly understand that eating these foods can significantly improve our health. Based on the limitations of these studies, we also need to consider the feasibility of applying the results to our diet. media campaigns for superfoods often suggest that other foods are not as good as these superfoods. In fact, ordinary food can provide the nutrients people need. In everyday life, choosing cost-effective food is more practical than simply pursuing superfoods. Let's talk about the nutritious foods that save money and worry: 1.
, for example,
530
ml of juice contains the same antioxidants as a red apple, but the cost ($
10,
) is more than a dozen times that of an apple. In fact, many common fruits, such as strawberries and blueberries, contain more antioxidants than superfoods. 2.
, carrots, apples and onions all contain health-promoting
β
-
carotene, fiber and quercetin. 3.
whole grains, such as whole-wheat bread, brown rice and whole-wheat pasta, contain a high amount of dietary fiber and are sufficient to meet the
25
grams of dietary fiber consumed by an adult recommended by the Dietary Guidelines. At the same time, these foods are often cheaper and easier to get, so we can get enough nutrients for a small amount of money. Therefore, when considering building a healthy and balanced diet, we should consider expanding the variety and range of food choices, rather than relying solely on a food labeled
"super". Lifestyle changes, less smoking, less alcohol, more exercise, balanced diet is the first choice to change our health in the long term.