Marketlerde gördüğünüz o egzotik görünümlü, küçük paketlerde satılan ürünlere bir bakın. Goji berry’nin kilosu bin lira, chia tohumu üç yüz lira, quinoa üç yüz lira, spirulina tozu üç bin lira. Peki bu ürünler gerçekten normal gıdalardan daha mı iyi? Yoksa sadece pahalı bir pazarlama hilesi mi?
Bugün size bilimsel araştırmalara dayanarak “süper gıda” denilen bu ürünlerin gerçek yüzünü göstereceğim. Hangi iddiaların doğru, hangilerinin tamamen uydurma olduğunu, ve paranızı gerçekten neye harcadığınızı öğreneceksiniz.
KAYNAKÇA
Süper Gıda Kavramı ve Tanımı
1. Harvard T.H. Chan School of Public Health – “Superfoods or Superhype?”
https://www.hsph.harvard.edu/nutritionsource/superfoods
2. What’s New in Eat, Drink, and Be Healthy, 2017
3. European Food Safety Authority (EFSA) – Nutrition and Health Claims Regulation
https://www.efsa.europa.eu/en/topics/topic/nutrition-and-health-claims
4. American Heart Association – “What is a Superfood?”
https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics
Goji Berry Çalışmaları
5. USDA FoodData Central – Goji Berries Nutritional Profile
6. Amagase H, Farnsworth NR. “A review of botanical characteristics, phytochemistry, clinical relevance in efficacy and safety of Lycium barbarum fruit (Goji).” Food Research International. 2011;44(7):1702-1717.
https://doi.org/10.1016/j.foodres.2011.03.027
7. Journal of Agricultural and Food Chemistry – ORAC Values of Common Foods
https://pubs.acs.org/journal/jafcau
Quinoa ve Protein Karşılaştırması
8. Vega-Gálvez A, et al. “Nutrition facts and functional potential of quinoa.” Journal of the Science of Food and Agriculture. 2010;90(15):2541-2547.
https://pubmed.ncbi.nlm.nih.gov/20814881
9. USDA National Nutrient Database – Comparison of Quinoa, Lentils, and Bulgur
Chia Tohumu ve Omega-3
10. Nieman DC, et al. “Chia seed supplementation and disease risk factors in overweight women: a metabolomics investigation.” Journal of Alternative and Complementary Medicine. 2012;18(7):700-708.
https://pubmed.ncbi.nlm.nih.gov/22830971
11. Brenna JT, et al. “Alpha-linolenic acid supplementation and conversion to n-3 long-chain polyunsaturated fatty acids in humans.” Prostaglandins, Leukotrienes and Essential Fatty Acids. 2009;80(2-3):85-91.
https://pubmed.ncbi.nlm.nih.gov/19269799
12. Position of the Academy of Nutrition and Dietetics: Dietary Fatty Acids for Healthy Adults. Journal of the Academy of Nutrition and Dietetics. 2014;114(1):136-153.
https://www.jandonline.org/article/S2212-2672(13)01672-9/abstract
Açai Berry Araştırmaları
13. Schauss AG, et al. “Antioxidant capacity and other bioactivities of the freeze-dried Amazonian palm berry, Euterpe oleraceae Mart. (acai).” Journal of Agricultural and Food Chemistry. 2006;54(22):8604-8610.
https://doi.org/10.1021/jf0609779
14. Udani JK, et al. “Effects of Açai (Euterpe oleracea Mart.) berry preparation on metabolic parameters in a healthy overweight population.” Nutrition Journal. 2011;10:45.
https://pubmed.ncbi.nlm.nih.gov/21569436
## Spirulina ve B12 Vitamini
15. Watanabe F, et al. “Pseudovitamin B12 is the predominant cobamide of an algal health food, spirulina tablets.” Journal of Agricultural and Food Chemistry. 1999, 47, 11, 4736–4741.
https://pubmed.ncbi.nlm.nih.gov/10552882
16. Kittaka-Katsura H, et al. “Purification and characterization of a corrinoid compound from Chlorella tablets as an algal health food.” Journal of Agricultural and Food Chemistry. 2002;50(17):4994-4997.
17. Position of the Academy of Nutrition and Dietetics: Vegetarian Diets. Journal of the Academy of Nutrition and Dietetics. 2016;116(12):1970-1980.
https://pubmed.ncbi.nlm.nih.gov/27886704
Aslan Yelesi Mantarı Çalışmaları
18. Mori K, et al. “Improving effects of the mushroom Yamabushitake (Hericium erinaceus) on mild cognitive impairment: a double-blind placebo-controlled clinical trial.” Phytotherapy Research. 2009;23(3):367-372.
https://doi.org/10.1002/ptr.2634
19. Friedman M. “Chemistry, Nutrition, and Health-Promoting Properties of Hericium erinaceus (Lion’s Mane) Mushroom Fruiting Bodies and Mycelia and Their Bioactive Compounds.” Journal of Agricultural and Food Chemistry. 2015;63(32):7108-7123.
https://doi.org/10.1021/acs.jafc.5b02914
20. National Institutes of Health (NIH) – LiverTox: Lion’s Mane Safety Profile https://www.ncbi.nlm.nih.gov/books/NBK599740/
Reishi Mantarı Çalışmaları
21. Gao Y, et al. “Effects of ganopoly (a Ganoderma lucidum polysaccharide extract) on the immune functions in advanced-stage cancer patients.” Immunological Investigations. 2003;32(3):201-215.
https://pubmed.ncbi.nlm.nih.gov/12916709
22. Wachtel-Galor S, et al. “Ganoderma lucidum (Lingzhi or Reishi): A Medicinal Mushroom.” In: Benzie IFF, Wachtel-Galor S, editors. Herbal Medicine: Biomolecular and Clinical Aspects. 2nd edition. Boca Raton (FL): CRC Press/Taylor & Francis; 2011.
https://europepmc.org/article/nbk/nbk92757
23. National Institutes of Health (NIH) – LiverTox: Lingzhi, Reishi https://www.ncbi.nlm.nih.gov/books/NBK609014/
Altın Çilek (Golden Berry / Physalis)
24. Puente LA, et al. “Physalis peruviana Linnaeus, the multiple properties of a highly functional fruit: A review.” Food Research International. 2011;44(7):1733-1740.
https://doi.org/10.1016/j.foodres.2010.09.034
25. USDA FoodData Central – Cape Gooseberry (Physalis peruviana)
Pazarlama ve Tüketici Psikolojisi
26. Schuldt JP, Schwarz N. “The ‘organic’ path to obesity? Organic claims influence calorie judgments and exercise recommendations.” Judgment and Decision Making. 2010;5(3):144-150.
https://doi.org/10.1017/S1930297500001017
27. Aschemann-Witzel J, Hamm U. “Do consumers prefer foods with nutrition and health claims? Results of a purchase simulation.” Journal of Marketing Communications. 2010;16(1-2):47-58.
https://doi.org/10.1080/13527260903342746
Quinoa’nın Sosyal Etkisi
28. Bellemare MF, et al. “The Welfare Impacts of Rising Quinoa Prices in Peru.” World Development. 2018;112:163-179. https://www.sciencedirect.com/science/article/abs/pii/S0305750X18302419
29. Jacobsen SE. “The Worldwide Potential for Quinoa (Chenopodium quinoa Willd.).” Food Reviews International. 2003;Vol. 19, Nos. 1 & 2, pp. 167–177.
Karbon Ayak İzi ve Sürdürülebilirlik
30. Poore J, Nemecek T. “Reducing food’s environmental impacts through producers and consumers.” Science. 2018;360(6392):987-992.
https://pubmed.ncbi.nlm.nih.gov/29853680
31. Clune S, et al. “Systematic review of greenhouse gas emissions for different fresh food categories.” Journal of Cleaner Production. 2017;140:766-783.
https://doi.org/10.1016/j.jclepro.2016.04.082
Dengeli Beslenme ve Çeşitlilik
32. Willett W, et al. “Food in the Anthropocene: the EAT–Lancet Commission on healthy diets from sustainable food systems.” The Lancet. 2019;393(10170):447-492.
https://pubmed.ncbi.nlm.nih.gov/30660336
33. Dietary Guidelines for Americans 2020-2025, 9th Edition. U.S. Department of Agriculture and U.S. Department of Health and Human Services.
https://www.dietaryguidelines.gov
34. Martinez-Lacoba R, Pardo-Garcia I, Amo-Saus E, Escribano-Sotos F. Mediterranean diet and health outcomes: a systematic meta-review. Eur J Public Health. 2018 Oct 1;28(5):955-961. doi: 10.1093/eurpub/cky113. PMID: 29992229..
Biyoyararlanım
35. Parada J, Aguilera JM. “Food Microstructure Affects the Bioavailability of Several Nutrients.” Journal of Food Science. 2007;72(2):R21-R32.
https://pubmed.ncbi.nlm.nih.gov/17995848
36. Saini RK, Keum YS. “Omega-3 and omega-6 polyunsaturated fatty acids: Dietary sources, metabolism, and significance — A review.” Life Sciences. 2018;203:255-267.