Süper Gıda Yalanı: Kinoa, Chia, Reishi... Mercimek En İyisi!

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. European Food Safety Authority (EFSA) - Nutrition and Health Claims Regulation https://www.efsa.europa.eu/en/topics/topic/nutrition-and-health-claims

  3. American Heart Association - "What is a Superfood?" https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/superfoods

Goji Berry Çalışmaları

  1. USDA FoodData Central - Goji Berries Nutritional Profile https://fdc.nal.usda.gov/

  2. 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.

  3. Journal of Agricultural and Food Chemistry - ORAC Values of Common Foods https://pubs.acs.org/journal/jafcau

Quinoa ve Protein Karşılaştırması

  1. 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.

  2. USDA National Nutrient Database - Comparison of Quinoa, Lentils, and Bulgur https://fdc.nal.usda.gov/

  3. Belski R. "Impact of quinoa consumption on environmental sustainability." Food and Nutrition Bulletin. 2012.

Chia Tohumu ve Omega-3

  1. 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.

  2. 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.

  3. 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.

Açai Berry Araştırmaları

  1. 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.

  2. 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.

Spirulina ve B12 Vitamini

  1. Watanabe F, et al. "Pseudovitamin B12 is the predominant cobamide of an algal health food, spirulina tablets." Journal of Agricultural and Food Chemistry. 2007;55(15):6897-6901.

  2. 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.

  3. Position of the Academy of Nutrition and Dietetics: Vegetarian Diets. Journal of the Academy of Nutrition and Dietetics. 2016;116(12):1970-1980.

Aslan Yelesi Mantarı Çalışmaları

  1. 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.

  2. 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.

  3. National Center for Complementary and Integrative Health (NCCIH) - Mushrooms https://www.nccih.nih.gov/health/mushrooms

Reishi Mantarı Çalışmaları

  1. 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.

  2. 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.

  3. Liver Toxicity from Herbal and Dietary Supplements. National Institute of Diabetes and Digestive and Kidney Diseases. 2020.

Altın Çilek (Golden Berry / Physalis)

  1. 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.

  2. USDA FoodData Central - Cape Gooseberry (Physalis peruviana) https://fdc.nal.usda.gov/

Pazarlama ve Tüketici Psikolojisi

  1. 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.

  2. Lee WJ, et al. "Effect of food neophobia on functional food acceptance: The moderating role of health consciousness." British Food Journal. 2015;117(10):2476-2494.

  3. 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.

Quinoa'nın Sosyal Etkisi

  1. Bellemare MF, et al. "On the Measurement of Food Security." World Development. 2016;88:131-144.

  2. Jacobsen SE. "The Worldwide Potential for Quinoa (Chenopodium quinoa Willd.)." Food Reviews International. 2011;27(3):167-177.

Karbon Ayak İzi ve Sürdürülebilirlik

  1. Poore J, Nemecek T. "Reducing food's environmental impacts through producers and consumers." Science. 2018;360(6392):987-992.

  2. Clune S, et al. "Systematic review of greenhouse gas emissions for different fresh food categories." Journal of Cleaner Production. 2017;140:766-783.

Dengeli Beslenme ve Çeşitlilik

  1. 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.

  2. 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/

  3. Mediterranean Diet and Health Outcomes: A Systematic Review. Mayo Clinic Proceedings. 2016;91(10):1420-1429.

Biyoyararlanım

  1. Parada J, Aguilera JM. "Food Microstructure Affects the Bioavailability of Several Nutrients." Journal of Food Science. 2007;72(2):R21-R32.

  2. 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.

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