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What do aronia berries, pomegranates, turmeric, beetroot, avocados and currants have in common? What sounds more like a strange smoothie combination to some is actually a nutritional trend. Superfruits in sports nutrition are a hot topic, which naturally interests the experts at nutrineo. What exactly are superfruits? What effects do they promise to have on one's fitness? Do they really work in that way?
Superfruit - what is this?
Superfruits are all those fruits, which contain high levels of specific nutrients such as vitamins, polyphenols, minerals and antioxidants and therefore have the reputation of being a medical cure. However, the term has not been precisely defined; so there is the widespread assumption that those fruits are exclusively exotic fruits. This assumption is supported by the American origin of this term. The Americans refer to traditional indigenous knowledge and have developed this new trend through nutritional science.
Contrary to general expectations, superfruits are not limited to exotic fruits, but also include fruits growing directly in our region; for example, currants or pumpkin seeds are also said to have a positive effect on health if consumed in sufficient quantities.
Whether the fruits actually have a positive effect on health is a matter of controversy as discussed in the existing literature, similar to other sports nutrition trends such as low-carb or ketogenic diets.
On the one side there are some nutritionists who have the opinion that superfruits act like drugs, provided that they are consumed in high quantities and in a form that is as natural as possible, for example as raw fruits.
On the other side there is the Verbraucherzentrale (German Consumer Advice Center) that takes the opposite view and even warns in part against their consumption, especially of concentrates and exotic fruits. This is because first of all, the health effect has not been established, secondly, the production conditions in the countries of origin can, amongst other things, result in higher contamination with harmful substances, and thirdly, toxic substances can more frequently be found in the concentrates.
How can superfruits supplement the daily fitness diet?
nutrineo recommends superfruits, for example in combination with protein shakes or protein puddings to support fitness or muscle building training. The abundance of nutrients satisfies the need for proteins, polyphenols and vitamins. Antioxidants and minerals play an important role in high intensity training. This is why superfruits are a good alternative to other fruits and should at least be considered in future diet plans.
The "Green Energy" smoothie from our nutrineo experts can make it easier for you to get started with the Superfruit theme and is particularly suitable for working people who don't have much time in the morning.
Recipe for Green Smoothie "Green Energy"
1 handful baby spinach
1 celery stick
500 ml almond milk (almond drink), unsweetened
possibly agave syrup, according to taste
• Hollow out the avocado bowl and add the flesh to the mixer.
• Rip the spinach, cut the celery stick and banana into small pieces.
• Put everything into the blender. Fill up with almond milk and mix finely.
In summary, it can be stated that the consumption of minimally processed superfruits or fruits of domestic origin is in any case harmless, probably even beneficial to health. However, there is no scientific evidence available that they have a performance-enhancing effect or can, for example, reduce wrinkles.
Superfruits in focus
• Rich in polyphenols and antioxidants
• Reduces blood pressure for a short time and oxidative stress
• Reduces intestinal discomfort, skin rashes, headaches
• Especially tasty with salads, in juices and smoothies
• Contain vitamins, minerals and antioxidants
• Antioxidant, anti-inflammatory and cholesterol-lowering
• Serve best with green leaf vegetables; can be consumed dried or as juice
• Promote metabolism
• Cultivation in the rainforest is critically questioned
• Replace preferably with blueberries or sour cherries (contain more antioxidants)