Karin Bornett
Astronaut food should provide the space traveler with the best possible care - if possible without time-consuming preparation and in a space-saving way. However, even after years of research, there is no such thing as a “super pill”.
Because: “Nutritional supplements cannot compensate for the complex interplay of nutrients, and there is no substitute for chewing, tasting and swallowing. That's why research is moving away from food in pill form," says Bernhard Watzl, head of the Institute for Physiology and Biochemistry of Nutrition at the Max Rubner Institute in Germany. It's a pity really, because it could be so easy: A pill in the throat and we're all taken care of to be able to perform at our best in everyday life.
where we are underserved – As the Austrian Nutrition Report shows, more than 1,6 million Austrians have a suboptimal supply of specific micronutrients. We are clearly undersupplied with vitamin D and iodine. According to the report, the biochemical status of vitamin D is insufficient in 44 percent of men and almost 40 percent of women. In most cases, it really pays off to help out here. While the supply of iodine can be easily guaranteed with iodized salt, vitamin D is only enriched by sufficient sunlight. Anyone who is exposed to this for less than half an hour a day should use supplements. Another classic in the deficiency supply is folic acid. Here, too, studies confirm an undersupply and experts advise women in particular who are planning a pregnancy to help with dietary supplements in good time.
Supplements complete the offer
We all know the basic rules of a healthy diet: it should be varied and as balanced as possible. Fruit and vegetables, fish, not too much meat, but plenty of fiber. In stressful everyday life, however, it is not so easy to always stick to these basic rules. And even if, according to studies, Western Europeans are generally well cared for and the occurrence of nutrition-related diseases due to deficiency symptoms is steadily declining, "Anyone who eats sensibly does not need any dietary supplements," says Jürgen König, head of the Department of Nutritional Sciences at the University of Vienna; There is often not enough time for a "reasonable" diet.
In any case, a little help can't hurt. Cornelia Harlacher from the micronutrient manufacturer Biogena says: “Micronutrients come from food and a conscious diet is an essential part of human health. Today it is possible to provide yourself with the best food all year round and to pay attention to a balanced diet. On the other hand, studies show that this offer does not appear to be accepted by all people; especially in situations where there is an additional need, for example during sporting activities, increased stress or if there are problems with the recording, such as intolerances.”
“Today it is possible to provide yourself with the best food all year round and to pay attention to a balanced diet. On the other hand, studies show that this offer does not appear to be accepted by all people.”
Why superfood - more than a marketing gimmick?
So if you don't have the time for a balanced diet, if you suffer from stress or if you do competitive sports, you can use nutritional supplements as an extra to your diet. A welcome all-rounder for some, just a marketing gimmick for others. At least on everyone's lips at the moment, for example, so-called superfood. The food is rich in valuable nutrients and available in powder or tablet form, as juice or contained in delicious smoothies and actually promises a lot. They usually contain plenty of nutrients or dietary fiber, vitamins and antioxidants.
Açaí berry fountain of youth
The Açaí berry, for example, gained fame as a slimming aid, but cannot keep this promise. In truth, however, the fruit is a true fountain of youth, above all thanks to the high concentration of antioxidants. Because these catch free radicals that would attack our cells and thus slow down the aging process. For example, scientists at Emory University School of Medicine found that fruit flies that feed on açaí berries actually live three times longer than those that do without the super berries. Manufacturers of açaí products promise people a positive effect on cholesterol levels, diabetes, arthritis, cardiovascular diseases, high blood pressure and immune disorders.
The dark blue fruits from South America grow on the so-called cabbage palm and are processed into tablets, juice or powder. However, caution is advised due to the high amount of manganese. According to the European Food Safety Authority (EFSA), the adequate intake for adults is three milligrams per day – but 300 milliliters of berry pulp contain a whopping 14,6 milligrams. Too much manganese can have a negative effect on the absorption of iron. According to nutrition experts, this should be taken into account especially in children, vegetarians and people with iron deficiency.
Miracle healer spirulina algae?
The spirulina algae is also assigned to the superfood category and is currently experiencing a real hype. It belongs to the genus of cyanobacteria (formerly known as "blue-green algae"). It is said to significantly increase the production of disease-fighting killer cells, helper cells and antibodies.
For example, research at the Osaka Medical Center for Cancer and Cardiovascular Diseases in Japan showed that the activity of the macrophages (scavenger cells) increased significantly after taking spirulina. Spirulina algae thus support the immune system in fighting infections of all kinds. It is also said to regulate the blood sugar level, protect against high blood pressure and increase the adiponectin level, which is involved in regulating the feeling of hunger. High levels of adiponectin make you less hungry. Because spirulina contains exceptionally high levels of L-tryptophan, an amino acid that produces the neurotransmitters melatonin and serotonin, the alga is also known to improve mood, improve memory, and calm nerves. Spirulina algae are available as a pure powder, filled into capsules or formed into pellets. They are also often mixed in smoothies.
However, the Federal Institute for Risk Assessment (BfR) points out that algae products should not be seen as an alternative to a medically prescribed therapy. The North Rhine-Westphalia consumer center goes even further and warns of blue-green algae, as they are contaminated with other cyanobacteria that can produce liver-damaging toxins (microcystine).
Dietary Fiber Bundle Chia
With their high fiber, protein and omega-3 fatty acid content, chia seeds are also considered a superfood, and with more than six grams of fiber per 100 grams of seeds, they are a true bundle of fibers. The seeds are said to aid digestion and regulate blood sugar. They are also said to relieve joint pain and heartburn. Chia is an annual herbaceous summer plant from the mint family. The seeds can be used whole or ground, for example as an ingredient in bread or to make oil. They also serve as a basis for vegan pudding or thick smoothies and can also be used as an egg or fat substitute in baking.
If you want to take chia capsules, you should pay attention to the manufacturer's consumption recommendations. Two grams of chia oil per day in the form of capsules is considered harmless to health. Instead of high-fat sea fish or rapeseed, walnut, linseed or soybean oil, chia can be a valuable source of omega-3 fatty acids. Caution: Too much of a good thing can cause severe constipation! The daily intake of 15 grams of the seeds should not be exceeded.
The list of superfoods is growing every day and includes numerous other fruits, berries and seeds. All in all, miracles are not to be expected and should be consumed with care. Incidentally, superfood does not always have to be exotic. For example, blueberries contain a similarly high concentration of antioxidants as the açaí berry. If you want to eat sensibly and use food supplements, you should definitely take a close look at your nutrient supply. Of course, there is no one-size-fits-all rule. After all, needs and consumption are always individual.
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