We are going to tell you which "superfoods" do not provide anything different and which substitute has exactly the same, but cheaper.
November 10, 2020
Marián García Known as Boticaria García, she is a doctor in Pharmacy and graduated in Human Nutrition and Dietetics and in Optics and Optometry. She is a regular contributor to television, radio and written press programs in Spain. His blog, which receives more than a million monthly visits, won the prize for the best blog in Spain from the newspaper 20 Minutos. His career has been recognized with the NAOS Strategy Award (Nutrition, Physical Activity and Obesity Prevention), awarded by the Ministry of Consumer Affairs and the Spanish Agency for Food Safety and Nutrition (AESAN)boticariagarcia.comTW:@boticariagarciaIG: @boticariagarciaFB: boticariagarciaHIS BOOKSRadioactive mucusThe impatient patientYork ham does not existeBook 123 questions about coronavirus
There are no foods that have unique and unrepeatable properties.
Why are superfoods so popular? Because we like to believe in magic over science. We like to think that eating a specific food with superpowers, especially if it has a cute name, we are going to compensate for everything we do wrong. And this is not so.
Superfoods are successful for various reasons, including the power of suggestion that their name or origin exerts in our minds: Foreign name: If I tell you I had “acai berry porridge” for breakfast, you want to have that for breakfast too upload it to instagram.
Name with a voice: If we made a dictionary of superfoods we would be surprised by the number of them that start with K or end with I. For some reason in our minds it sounds great. They start with K, kale, kamut, kefir, kelp, klamath, kombu or kombucha. They end in "I" bimi, lychee, reishi, goji berries or noni fruit.
Exotic origin: Superfoods are not prophets in their land. Himalayan pink salt is 98% common salt, like the one that comes from the salt flats of Baja California. The pink color is due to impurities. By the way, if all the salt was from the Himalayas we would have been left without a mountain. It comes from the foothills of the Himalayas, in Pakistan.
Ancestral reminiscences. Some names like the tree of life, dragon fruit or baobab suggest magical healing powers.
KALEWhat is it?Kale or “keil” sounds fancy, but it's actually a second cousin to kale. What happens is that saying you eat "keil" sounds sexier than saying you eat cabbage, where does it go. It has been famous since 2011, when Gwyneth Paltrow cooked kale chips. How is it eaten? It is eaten raw, boiled, sautéed... but the favorite way in posturing restaurants is to serve it in the oven, so crunchy... Nutritionally speaking... what does science say ?Advantages: The kale is rich in calcium, vitamin A, vitamin C, fiber, iron... like any green leafy vegetable. Disadvantages: People come up saying that kale is "vegetable meat" because it has more protein and more iron than a steak. Mistake! Science shows us that this is not the case. On the one hand, the proteins in green leafy vegetables are not complete proteins like meat, they are of lower quality because they do not have all the essential amino acids. And on the other hand, iron from vegetables is not absorbed the same as from meat. The iron in meat is heme iron, which means that it has a kind of floater that protects it and makes it better absorbed. The iron from kale (or from any vegetable) does not have that float, that airbag, and it collides with everything and its absorption percentage is lower. You can take vitamin C to improve its absorption, yes.
MATCHA TEAWhat is matcha tea?The magic powders! They are nothing more than ground green tea leaves and is also known as green tea flour. It comes from Japan, where a Buddhist monk from China brought it in the 12th century. How is it taken? Mainly as an infusion, but in Japan they also add it to pastries, a custom that we have copied in Europe and America. Nutritionally… What does science say? In infusion it is a bomb of antioxidants. The problem? Which is added to smoothies, ice creams, cakes, cookies, macarons or even alcoholic cocktails. And since the matcha tea sounds very fine and the muffins end up green, they are already healthy! Matcha tea is a conscience washer! A cupcake is a cupcake/muffin, whether it has matcha tea or not.
ACAI BERRIESWhat are açai berries?More magic powders! They are berries of a palm tree typical of humid areas. How is it taken? It is also usually taken in the form of powders. They call it the Viagra of the Amazon… Nutritionally… what does the science say? There is no evidence of its invigorating properties. Does it have antioxidants? Yes, like blackberries, blueberries... without having to pay a fortune and bring them from beyond.
CHÍAWhat is it?They are tiny black balls that are grown mainly in central and southern Mexico, El Salvador, Guatemala, Nicaragua and Costa Rica.How are they eaten?Chia seeds, if you like them You eat them as they are, as they enter they can leave your body and they are a divine peeling for your intestine. The ideal is to mix them with water or some liquid food, yogurt, for example. They very quickly absorb a large amount of liquid, and in less than ten minutes they multiply between 9-12 times their volume, forming a “mucilaginous” gel. This gets your nutrients out and more available. Nutritionally… what does the science say? Pros: They are 34% fiber, one third is fiber! Most of this fiber is soluble fiber and it is the one that forms that gel that swells in the stomach and generates satiety. Chia seeds are also rich in alpha-linolenic acid, and what is that? Well, the precursor of omega 3. This is great news especially for those people who do not eat oily fish, such as vegetarians. And they are also very rich in vitamins and minerals: a lot of calcium and antioxidant vitamins such as vitamin A and C. Disadvantages: In Spain, none, except that you have to bring them from afar and some think they are a panacea. But they are simply seeds, similar to those of flax. In Mexico, since there is national production, the problem of environmental impact disappears.
QUINOAWhat is quinoa?Quinoa is a pseudocereal. This means that it is between cereals and legumes and has the best of each house. Cereals lack one amino acid, lysine, and legumes another, methionine. But quinoa, being a kind of hybrid, has them all and its protein is complete. How do you eat it? Although it seems obvious, it must be said: Quinoa must be cooked. Once cooked, it is usually eaten in a salad, as a garnish. Nutritionally... what does science say? Advantages: Unlike kale, its protein is complete, it has all the essential amino acids. It is very versatile because it can be used to replace cereals in almost any dish... and something that you are going to love, it does not cause flatulence like other legumes! Disadvantages: I am a bit heavy with this but we have to look out for our planet and in Spain And in Mexico we are not large producers of quinoa, you have to import it from Peru or Bolivia. And the price of quinoa is higher than that of legumes. Let's not get carried away, a lentil/bean dish with rice is nutritionally similar to a quinoa dish and is much cheaper.
KIMCHIWhat is kimchi? It is a typically Korean food to which UNESCO awarded the Intangible Cultural Heritage of Humanity medal in 2013. They are canned vegetables (such as Chinese cabbage, turnips or carrots) seasoned with spices, shellfish and fish. To understand each other, it would be something similar to the usual sauerkraut, but a little more storied and much more spicy. In Korea, kimchi is an essential element in the meals of all social classes and regions of the country. It should be clarified that UNESCO did not grant the aforementioned distinction to kimchi for its nutritional qualities but rather for kimjang, which is the custom of preparing and sharing these preserves among the families of the villages. How is it eaten? As an appetizer, garnish or even main dish. It is frequently served accompanied by rice. Nutritionally... what does science say? In favor is that probiotic bacteria are involved in its fermentation, which, as we know, can be beneficial. But we must consider two issues. The first is that kimchi usually contains a significant amount of salt: above 1.25% a food is considered high in salt and kimchi is around 10%. The second is that if we buy canned kimchi (for sale in some supermarkets) it is normal for it to be pasteurized. And this implies that you will not have living bugs. Neither good nor bad.
Why does everything 'without' seem healthier to us? There are fashions. There was a time when the 'without' and the 'light' were the coolest, then the enriched and now the fashion is organic, bio or functional foods. Today we know that sometimes I remove the fat from a 0% fat yogurt but add 15% sugar. Because if it's bad, you don't eat it.
Gluten is the new antichrist, lactose too. Gluten is a problem for people with celiac disease or non-celiac gluten sensitivity, a high percentage of which is undiagnosed. But most people don't have a problem with gluten, and if they think it's better to eat gluten-free, they're doing a disservice to those who really do have the problem by frivolizing it.
And the same with lactose: there is 30% intolerance, but 70% can take lactose. What do we gain with a 'without' product? Most people don't earn anything, the manufacturer does because they have a more expensive product.
BOTICARIA MASKS SOLIDARITY PROJECT (face masks)What are Boticaria Masks? They are reusable hygienic (cloth) masks for personal use. They are made in Zamora (Spain). Approved according to Spanish regulations. They support up to 50 washes according to regulations European. They have a nose clip for a better upper fit and sliding rubber bands for greater comfort and lateral adjustment. There are models for adults and children, designed by María Dolores Alfaro, who has also created a special Christmas collection. The most successful:Botiflower blue: the most desiredCielo de Zamora: its stars at night are a tribute to those who left in silence.Belmonte: dedicated to the town of Belmonte (Cuenca) and to rural Spain.Guardian of Day and Guardian of Night: tribute to health personnel.
Where to buy? mascarillasymas.angeliglesias.es
Who are the beneficiaries of the Apothecary Masks project? The project has so far raised 130,000 euros that have been allocated to the "COVID-19 Emergency" project, of UNICEF Spain and the Spanish Association Against Cancer, Belmonte delegation ( Cuenca), for the project "Cancer and coronavirus: social emergency". The University of Castilla-La Mancha has also been beneficiaries, through a basic research project against cancer, the Spanish Federation of Food Banks (FESBAL) , which has bought refrigerated rooms to store vegetables, fruits or chicken and turkey meat, among other healthy foods, and the NGO Nuevo Futuro, which this winter will provide warm clothing, footwear, sports equipment and a computer to 21 shelters in those who live a total of 189 children.
November 10, 2020
