Superfruit

The truth is that some fruits proposed as super really aren t, and no claims about antioxidant health benefits from fruits are actually established by science or allowed by regulatory authorities. I m going to expose some misconceptions about this expanding category of superfoods and give you a list of twenty fruits that are actually super based on nutritional facts and scientific criteria. I ll share with you how these twenty superfruits can be easily added to your diet, not just because they are delicious, but also for their nutrient properties—scientifically proved to have the potential for lowering your risk of contracting major diseases. 

This book will show you how to use superfruits as delicious, whole-food sources of essential nutrients your body requires for general well-being. 

By my definition, superfruits should be all about sustaining regular healthy intake of nutrients from wholefoods, not processed, blended, and diluted juices—a definition that maybe surprising to you. Did you know that most of the juices that stimulated the concept of superfruits are highly processed so that there is little left in them except color and taste They are marketed on myths of ancient uses for unproved health benefits, not on the nutrient value of the natural fruit that this book emphasizes. 

You may have come to this book looking for insights about exotic fruits renowned as top antioxidant superfruit juices. This subject will be addressed but perhaps with unexpected truths. The base of science for most existing superfruit products has not been adequately explained, leaving a knowledge gap between actual fruit compounds in the product and the health value expected from them. We re going to get the facts about superfruits straight in this book ... 

My message is that superfruits should be your constant reminder and daily source of nutrients. Contrary to the way superfruits are marketed currently—as antioxidant-rich juices—this book is about whole fruits... 

What About Pills or Supplements as Substitutes for Superfruits ... 

There will always be someone looking for a simpler solution. I ve heard it many times Why not devise a pill or just a scoop of powder that contains all those nutrients and interesting phytochemicals from a few ofyour favorite superfruits Wouldn t that be a popular product in the diet world ... 

How do you know that the proportions of nutrients and phytochemicals in the whole natural superfruit are preserved ... 

The phytochemical synergy, as discussed in Part I, is compromised by processing a whole fruit into a pill or powder. The manufacturer makes the choice about which nutrients to include. Can it be better than nature has done in whole superfruits I say no. 

Superfruits not only are highly nutritious and enjoyable to eat but also furnish calories for your energy needs during the day. Giving that up for the convenience of a pill or supplement defeats a purpose for consuming whole foods—obtaining calories for our day s physical activity needs. 

Cost why deny all of the foregoing benefits for a pill or powder at a price usually higher than the natural whole superfruit ... 

So, what is it that sets superfruits apart from regular fruits or currently marketed superfruit juices I believe it s an optimal mix of natural fruit compounds—nutrients and phytochemicals—that should be in everyone s diet. 

Also included among my valued superfruit characteristics are two classes of nonnutrient phytochemicals called carotenoids and polyphenols (also known as phenolics or phenolic acids). Both classes include natural color chemicals called pigments, consisting of hundreds to thousands of individual compounds giving color and other qualities to plants. Carotenoids and polyphenols are under intensive research for their potential health values to humans. 

Many advocates of superfruit juices believe they are getting a whole-fruit serving (or more, in some exaggerated cases ) by consuming one serving of juice. It s not always the case. Let s look at the accompanying table to... 

WHAT S MISSING FROM SUPERFRUIT JUICES THAT WHOLE FRUITS NATURALLY CONTAIN ... 

Nutrients Content in Whole Superfruits Content in Superfruit Juices Comments on Content... 

It s time to introduce you to natures top twenty whole fruits that are truly super. From what criteria did I create this list These were factors that first caught my interest in superfruits, but I wanted to apply objective criteria for defining true superfruits. More details will be given in Part II. For now, criteria for superfruit status can be summarized by five factors ... 

So, let s see the list of nature s top twenty superfruits. I ll be explaining each one in Part II, where I give a points system based on the preceding five criteria to assign a superfruit score and rank. 

You may have encountered the word superfruit in various places in the media, but scientists don t apply the word in any research report. This is a marketing term used by manufacturers to attract attention to their products, but it s been accepted by the fruit processing industry and by consumers, so it has become a convenient way to refer to fruits with special qualities. I want to emphasize wholefood superfruits as important to have regularly in your diet, hopefully to make a positive difference to your current health and lower your risk of diseases. This means we have to pay attention to how research is identifying health criteria and benefits from eating superfruits. 

Of more interest is the substantial growing investment in clinical trials (human studies specifically testing antidisease effects) on some superfruits. Early in 2009, ninety active clinical studies on fruits from the preceding list were registered in the United States and around the world. 

Like Indiana Jones, virtually every manufacturer of a superfruit product is hot on the trail of the Holy Grail—a health claim approved by a national regulatory agency such as the U.S. Food and Drug Administration (FDA) or European Food Safety Authority (EFSA). In simple terms, a health claim would verify that the product or compound has been scientifically proved to have a direct effect on health or the specific ability to alter the course of a disease. 

Ascending the pyramid, step 3 is the place for first-in-human pilot studies, in which an exploratory dose, a specific biomarker for a physiological response, or tracer studies will be examined. For most true superfruits in advanced research, this is the current level of progress. 

Where are some superfruits and extracts that are under current medical research located within the research pyramid In the abbreviated list of fruits and extracts that follows, you can readily see that some superfruits—a< af berries, blueberries, and strawberries—are still in basic research within the bottom half of the pyramid (ten-plus years from qualifying for human research requirements), whereas other superfruits—cranberries, red grapes, the grape extract resveratrol, and anthocyanins extracted from different fruits—are progressing through clinical research within step 4. 

Just what are some of the potential benefits for maintaining health and lowering the risk of diseases provided by a whole-food diet involving superfruits The complete picture has not been filled in yet, but active scientific research on the twenty superfruits shows progress for minimizing the risk of certain diseases, as shown in the accompanying list. 

However, interest for medical research is not the main purpose of the Color Code. Keeping it simple, the Color Code is for shopping and meal planning Fruits with bright colors that appeal to the eye are at their peak ripeness and optimal production of compounds having nutritional value to you. Because superfruits are the most nutrient-rich of fruits, it is also easier to shop for them and plan your meals according to a Color Code. I ll teach you how in Part III. 

The central message here is that eating whole plant foods such as nutrient-rich superfruits is clearly an important part of a good diet, but variety matters as much as quantity. The key to sustainable health and enjoyment from your diet lies in regularly using a variety of whole fruits, especially those that really are super because of their nutrient diversity and density, phytochemical content, and potential to improve health and lower disease risk. This way, you re not only maximizing the variety of nutrient values from different fruits but also leveraging the best information from research on how they can contribute to your health. 

The most effective way for me to help you put all of this great information into action is to show you how easy it is to make superfruits a regular part of your diet. I make it even simpler by also giving you recipes. In Part III, you ll find lots of delicious smoothie recipes that use superfruits, along with recipes for breakfast, salads, sauces, seafood entrees, and, to top it off, desserts ... 

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