Superfoods for road cyclists: How useful are superfoods and what local alternatives are there?
Lena Krey
· 03.03.2023
What is superfood?
According to a study by the German Federal Institute for Risk Assessment (BfR), 48 per cent of the population consider so-called "superfoods" to be part of a health-conscious diet. However, the term "superfood" is not protected and can therefore be used for any food or dietary supplement. The term "superfood" is often used to describe foods that have a very high content of vitamins, minerals and secondary plant substances. Secondary plant substances are found in vegetables, fruit and pulses, for example, and have an anti-inflammatory or digestive effect.
BfR President Professor Dr Dr Andreas Hensel is of the opinion that a balanced and varied diet remains the best basis for staying healthy. "This can be supported by imported superfoods as well as local fruit and vegetables," says Hensel. However, according to the German Consumer Centre, exotic superfoods are often contaminated with harmful substances and carry a certain risk of hypersensitivity. It is also worth swapping expensive superfoods for cheaper but equally effective alternatives because of the long transport routes involved.
Superfood: Chia seeds
Chia seeds are particularly popular because of their high protein, fibre and omega-3 fatty acid content. Calculated per 100 grams, the seeds contain around 22 grams of protein, 40 grams of fibre and 33 grams of fat. A plus point for racing cyclists: chia seeds stabilise blood sugar levels and, thanks to their unsaturated fatty acids and fibre, keep you feeling full for longer. The reason for this is that the seeds can bind nine times their own weight in water and then swell up in the stomach.
Local alternative: linseed
Linseeds also provide a long-lasting feeling of satiety thanks to the mucilage and swelling agents contained in the husk. They contain more protein than chia seeds and are also significantly cheaper.
The effect of chia and linseed is still controversial. Consumer figures also point out that the high proportion of omega-3 fatty acids is only available to the body if the chia and linseed are ground or chewed very well.
A study by the Healthcare Foundation analysed the effects of flax and chia seeds with the help of two groups. It was found that the consumption of chia seeds had no effect and did not change the well-being of the participants. In the group that ate flaxseed daily, however, blood lipid levels and blood pressure improved. Women in or after the menopause also lost around 0.7 kilos in body weight.
Superfood: Matcha
Matcha is often said to have a health-promoting effect. Matcha green tea powder is said to have a calming effect, lower blood pressure, boost the metabolism and improve cholesterol levels. However, according to the consumer advice centre, the term matcha is not protected and therefore it is not defined which properties and production characteristics matcha powder must fulfil and how it differs from conventional green tea.
Local alternative: green tea
Green tea is rich in phytochemicals such as polyphenols and catechins. Among other things, these substances can reduce inflammation in the body and help with obesity and diabetes. Many people also use green tea as a substitute for coffee, as its caffeine content makes you alert and focussed without the jittery, over-excited feeling that coffee is known for.
Superfood: Acai berries
The acai berry has a very high content of anthocyanins, more precisely secondary plant substances that give the berry its colour and are found in blue, purple or red vegetables and fruits. They are among the most powerful antioxidants and have a cell-protecting effect. In addition to antioxidants, berries are rich in minerals and vitamins.
Local alternative: blueberries
In addition to the acai berry from Brazil, there are also many native blue and purple fruit varieties that support the body with their healthy ingredients. Blueberries in particular are in no way inferior to the exotic acai berry. They contain lots of vitamin C, potassium and zinc as well as folic acid and iron. Elderberries, blue grapes and red cabbage, for example, are also rich in anthocyanins.
Superfood: Goji berries
Goji berries are a superfood from Asia. The red berries, which belong to the nightshade family, are considered a real nutrient booster. They are said to be full of antioxidants and phytochemicals, vitamins, minerals, complex carbohydrates and amino acids. Particularly interesting for athletes: the secondary plant substances strengthen the immune system, minerals such as zinc and iron support blood formation, help with oxygen supply and have a positive effect on the metabolism.
Local alternative: blackcurrant
Although blackcurrants cannot keep up with goji berries in terms of minerals and trace elements, they can compare favourably in terms of vitamins. The native blackcurrant contains over three times as much vitamin C as the goji berry. Blackcurrants also contain a lot of vitamin E, K and A. As with the acai berries mentioned above, the anthocyanins they contain have an anti-inflammatory effect and are said to protect against cardiovascular disease.
Superfood: Baobab
Baobab is a traditional food and remedy from Africa. The baobab tree, on which the tart fruit grows, is also known as the baobab tree, apothecary tree or magic tree. Baobab is said to have many healing properties. In Africa, for example, the fruit pulp was used as a remedy for fever, measles and diarrhoea. The oil extracted from the seeds was used to treat heart disease and malaria. However, these healing powers have not been scientifically proven. Nevertheless, the fruit of this special tree is now also known as a superfood in Europe, as it contains around six times as much vitamin C as an orange. The fruit is also very popular because of its high fibre content. With a fibre content of 40 percent, baobab powder is said to be very good for digestion.
Domestic alternative: peppers
Peppers can also easily keep up with the superfood and, like the fruit of the baobab tree, contain more vitamin C than lemons or oranges. The vegetable also contains lots of minerals such as potassium, magnesium and zinc as well as plenty of vitamins A, B and C.
Superfood: wheatgrass and barley grass
Wheat and barley grass conquered the health food shops several years ago. According to Japanese researcher Dr Yoshihide Hagiwara, barley stalks are said to contain a uniquely balanced composition of nutrients. The stalks are rich in vitamins A, C and E as well as iron, calcium, potassium and folic acid. Wheatgrass also consists of 70 per cent chlorophyll and is therefore nicknamed "green blood". The active ingredient chlorophyll has been touted as a veritable miracle cure in recent years. The plant substance is said to ensure a healthy blood count, help with magnesium and iron deficiency and combat harmful substances in the body. However, wheatgrass juice, capsules and powder are very expensive and the plant substance chlorophyll is found in all green vegetables anyway.
Local alternative: broccoli
Broccoli is one of the healthiest foods. It contains lots of vital substances such as vitamins C, E and K as well as vitamin B complexes. Broccoli also contains considerable amounts of minerals such as calcium, magnesium, iron, zinc and potassium. Antioxidants, which combat oxidative stress and can prevent diseases, also make the vegetable very healthy. In addition to kale and spinach, broccoli also contains large quantities of the plant substance chlorophyll.
