What is a “superfood”?
“This term does not refer to any scientific reality,” emphasizes Dr. Richard Béliveau, professor and researcher in cancer prevention and treatment at the University of Quebec. It is used in common parlance to refer to foods for which studies have shown beneficial health effects, beyond the simple standard nutritional effect. In other words, these are foods which, because of their particular molecular composition, are of interest in preventing and combating certain diseases. However, Dr. Frédéric Saldmann, cardiologist and nutritionist, reminds us: “no single food brings together all the nutrients we need; it is a series of foods that will constitute a “super-food”, and not just one”.
What molecules are researchers interested in?
“Antioxidants, of which there is a wide variety and found in many products, but also omega 3, fiber and vitamins,” Dr. Saldmann lists. The role of vitamins in the prevention of certain diseases is now well known: vitamin C against scurvy and vitamin D against rickets for example… Omega 3, essential fatty acids, play many functions in the body, especially in the cardiovascular system. On the antioxidant side, we can cite the now famous “French paradox”: the fact that the French, who have a good fork and wash down their meal with red wine (which contains resveratrol), are also less affected by cardiovascular illnesses. As for fibers, we are constantly encouraged to eat more of them and for good reason, beyond their beneficial action on transit, they help to fight against the diseases of our modern societies: overweight, diabetes and hypercholesterolemia. We now make the difference between several kinds of fibers: soluble, insoluble, fructo-oligo-saccharides…
Are they always plants?
“Unlike animals, plants cannot escape when attacked,” explains Dr. Béliveau. They will therefore produce specific molecules intended to protect them from external attacks: insects, bacteria, fungi”. These phyto-molecules, which allow plants to defend themselves, are also interesting for humans. Thus, “the majority of drugs today come directly from plants”, recalls our expert. Studies show that organic fruits and vegetables, which have not been protected with chemical treatments, are richer in antioxidants. However, while the majority of superfoods come from the plant kingdom, there are also a few of animal origin: oily fish, rich in omega 3, because they have eaten phytoplankton (plants!), but also fermented milks that contain probiotics, good bacteria that strengthen the intestinal flora, or even certain shellfish particularly rich in minerals.
Isn’t there also a “marketing” side?
Consumers are increasingly interested in the composition of food products and brands have understood this! The advantages exist: the development of the organic product offer, the revision of certain recipes with more nutrients… But there are also pitfalls: making people believe that a food provides the panacea. “Just because we drink a glass of pomegranate juice every morning or put a spoonful of Goji berries in its cereals, that you can eat anything at noon”, warns dietician Caroline Gayet. No “superfood” has a miracle effect and does not replace a balanced diet.
What is the difference with food supplements?
“Superfoods are foods in their own right, while food supplements are extracts in the form of capsules, phials, herbal teas… which complement a normal diet”, explains Caroline Gayet. Regulations govern their compositions and claims. More heavily dosed, they are not necessarily more interesting. “In a food, there is a synergy between the different molecules, some potentiating the beneficial effects of others, explains Dr. Béliveau. However, we do not find this biochemical richness in supplements”. The experts are unanimous: they are of no interest when the diet is varied, but they can be useful in certain cases (pregnancy, lack of sun, proven deficiency…). In any case, it is best to seek the advice of your doctor.
How much do you need to consume to get the effects?
“Dose is a very important issue,” says Dr. Saldmann. For example, 1 or 2 glasses of red wine a day have a protective effect on cardiovascular diseases, but beyond that we lose the benefits and increase the risks. It’s the same with coffee, studies have shown that 3 cups a day reduces the risk of type 2 diabetes, but beyond that it can have deleterious effects. We could also mention dark chocolate, rich in antioxidants, but also in fats, or fatty fish, sources of omega 3, but which can be contaminated by toxic substances such as mercury. Concretely, you have to vary your diet, regularly consume “superfoods” and also eat what you like. Eating seaweed if you don’t like it, just because it’s good for your health, makes no sense. In the list of superfoods that we present to you, you will always find enough to compose healthy meals: varied, tasty and colorful!
