Papaya (Carica papaya L.), a superfruit rich
in key nutrients and available in most grocery stores.
That beautiful, delicious orange pulp is dense with carotenoids, phenolics
(both as possible antioxidant sources),
dietary prebiotic fiber and vitamin C, plus more!
[follow the Wikipedia links]
Synopsis of what you'll find in this essay
-
summary from Part 1 about what a superfruit is
-
4 key nutrients/phytochemicals contained in superfruits -- combined high levels of dietary (prebiotic) fiber, vitamin C, carotenoids, phenolics
-
disease targets possibly affected by these nutrients, with links to medical research abstracts
-
links to two inexpensive paperback books written by nutrition experts emphasizing the Color Code -- a dietary plan including superfruits
First a review from part 1 in this series...
Current public media seems full of discussion about superfruits. But most people interested in obtaining better nutrition would have trouble describing what a superfruit is or what fruits are included in this category and why.
Superfruit is simply a marketing term used by any manufacturer wishing to give its product marketing glow. You won't find this word in any scientific report.
If used under "best possible scientific" definition, it would mean a given fruit has
1. extraordinary nutrient richness and diverse range of nutrients
2. high content of antioxidant phytochemicals (mostly pigments, so the fruit has rich color)
3. sufficient medical research evidence pointing toward eventual proof of human health benefits
4. performance in the market showing that consumer interest is high
5. appealing taste, fragrance and appearance; otherwise, consumers will not be repeat buyers.
** Children's preferences are important market indicators because
there is evidence for increasing favor by children
toward fruits for snacks, click!
These definitions, however, do not help a typical shopper
while choosing products in the grocery store.
Dried goji berries (wolfberries, Lycium barbarum L.), top-ranked superberry
having all 5 qualities of a superfruit... and more. Some grocery stores now
have Chinese goji berries in bulk bins or the nutritional supplements aisle
What medical research backs up use of
superfruits as healthy for my family?
You won't find the word superfruit in medical literature.
It's a new marketing term started around 2005 and used often in the manufacturing industry for functional foods and nutraceuticals where marketers are trying to create an edge for selling their products.
Read the Wikipedia article on superfruits, click!
But since the word is now universally accepted by industry and consumers, scientists are getting involved to better define exceptional fruits with objective criteria so they can be understood and compared by anyone.
Spinach, a superfood containing all 4 signature nutrients of superfruits... and more
Hint -- the carotenoid pigments, usually thought to be only yellow, orange or red,
are camouflaged by the predominant green pigment, chlorophyll,
just like the summer green leaves of trees turning to the
colors of Autumn when chlorophyll synthesis turns off
Vitamin C -- everything science knows about this universal antioxidant vitamin is reported here by the Linus Pauling Institute
Potential benefits against
- cardiovascular disease
- cancer
Read an abstract on these research advances here, click
Dietary fiber -- especially fermentable (prebiotic) soluble fiber is discussed thoroughly with scientific references on Wikipedia. Learn something new about fermentable dietary fibers by checking out the Wikipedia article!
Potential benefits against
- cardiovascular disease, especially high blood cholesterol
- cancer
- immune disorders like asthma, lupus
- inflammation
Carotenoids -- the yellow-orange-red pigments seen in papaya (above), mango, wolfberries (goji) and seaberries. Carotenoids are well-established in science for being the precurors of vitamin A, antioxidants, and as pigment filters of sunlight protecting the retina. Read this research abstract!
Potential benefits against
- age-related eye diseases
- retinal stress by intense sunlight
- cardiovascular disease, especially high blood presssure
- cancer
Phenolics -- have a look at this research abstract from Finland -- the phenolics (also called polyphenols) of interest are anthocyanins, proanthocyanidins, tannins and flavonoids, click for previous Berry Doctor essays.
Potential benefits against
- inflammation
- cardiovascular disease, especially high blood pressure
- cancer
- diabetes
- memory disorders, cognitive decline, Alzheimer's disease
Why these nutrients?
If one looks at FDA approvals for health claims on foods, several have been granted for fruits, vegetables, whole grains or other plant foods containing these 4 qualities.
Also, not many plants actually have all 4 nutrients each in high content, so using these criteria further helps to qualify fruits that really are extraordinary or "super".
Click the image for Amazon.com -- An inexpensive guide to colorful eating by
the head of the UCLA Center for Human Nutrition, Dr. David Heber
What plants have all four nutrient criteria
to qualify as superfruits?
Not many.
Here's a partial list based on available nutrient and antioxidant analyses and sufficient amount of published research
[follow the Wikipedia links]
mango
kiwifruit
guava (rare in most grocery stores)
papaya
seaberry (not found in grocery stores)
wolfberry (goji) (rare in most grocery stores -- dried whole fruit preferred)
red raspberries
blackberries
strawberries
Red raspberries (Rubus idaeus L.), one the highest
contents of dietary fiber, phenolics and vitamin C. Therefore, a superfruit!
How can I shop for superfruits?
1. Unless it's stated on the product label, the best way to judge high content of vitamin C, phenolics and carotenoids is like buying real estate (location, location, location) -- color, color, color!
Practice the Color Code in how you shop and prepare
snacks and meals!
One author, Dr. Jim Joseph, is a USDA scientist.
Click the image to launch Amazon.com where inexpensive copies are available
2. For dietary fiber, choose fruits with edible skins, peels, seeds and color-rich pulp. High fiber superfruits are fresh mango, kiwifruit, red raspberries, blackberries and strawberries, and dried wolfberries (goji), prunes or cranberries.
Here's a list of color-rich fruits and vegetables for getting "superfruit nutrients" into your diet!
Remember -- plant foods don't have to be only fresh to obtain significant nutrient content: dried, frozen and canned products are fine!
Red: strawberries, red raspberries, goji berries, tomatoes, red bell peppers
Orange-Yellow: cape gooseberries, mangoes, oranges, sweet potatoes, squash
Blue-Purple: blueberries, Concord or black grapes, black plums and prunes, blackberries, purple cabbage
Green: green (white) grapes, kiwifruit, spinach, broccoli
From the above list, you not only get color, you get fiber!
Next in Part 3!
How regulatory agencies like the US Food and Drug Administration
have already provided clues for superfruits to be allowed health claims
on product labels.
Reading
* See the Wikipedia article on superfruits, click!
* Superfruits take center stage in the functional foods industry
