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SUPERFOODS

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Title: SUPERFOODS

1
???????F?S

SUPERFOODS

?a???a ???????? ?a????t??a ????a??? ??????µ?a?-
?????? ??e?a?
2
?pe?t??f??

O? ?pe?t??f?? ?a?a?t??????ta? ?? t??f?? p???
?????? d?at??f???? a??a?
?e???? p?s?t?ta se ??ept??? s?stat??? a??te???
ß????????? a??a?, ??p??a ap? a?t? d?se??eta sta
?p????pa t??f?µa
S?stat??? apa?a?t?ta ??a t?? ?a?? ?e?t?????a t??
a????p???? ???a??sµ??
?aµ??? e?e??e?a?? f??t??
??te??? f?s???? t??f??
Tet??? ep?d?as? ap? t?? ?ata????s? t???

3
?a?ade??µata ?pe?t??f??

?at?µ???a ???t?? (goji berry),
???t???? (blueberry),
?????a,
?pp?fa??,
Sp???????a,
????,
?????? (saf???),
Sp???? chia,
S?ta?????t?

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T?ept??? s?stat??? ?pe?t??f??

Se ???e ?pe?t??f? ?p?????? 100 ??? 200 p???t?µa
??ept??? st???e?a ?????? ß??d?a?es?µ?t?ta?
?pa?a?t?ta ??pa?? ???a O6, O3, O7
??taµ??e?(ß-?a??t???, C, ?1 ?a? ?2), ???a????
???a, p??ß??t??? ßa?t???a
???te??e? a??te??? ß????????? a??a?
????t?µa ?a? sp???a ????st???e?a
??????a a?t???e?d?t???? s?stat????

13
? ?ata????s? t???

?????e? t? ??t??? e????e?a - e?e??a
?p?t??????e? ?a? a?a??????e? t? s?µa,
??at???s? ??e?a? ?a? ?e?t?ta?
?e?a??te?? a??e?t???t?ta st?? as???e?e?
??t?µet?p?s? s?µpt?µ?t?? as?e?e???
?????pt??? ?a? p??state?t??? d??s? (?p??tas?,
???µß?s?, ?a????????es?)

14
?at?µ???? Goji

?? f???t? t?? µ??a???
t?? T?ß?t

15
?at?µ???? Goji

??taµ??e? ?-?-C-E (?1 -?2-B6,)
?a??te??e?d? (ß-?a??t???, ?ea?a?????, ???te???,
????p????)
?µ?????a (8 apa?a?t?ta -?s??e????? ?a?
t??pt?f???)
??ta??a ?a? ????st???e?a (s?d???, ?e?d??????,
asß?st??, ?a????, ?e?µ????, se?????, f?sf???)
F?t?ste???e? (pe?????sµ?? ap????f?s??
????ste?????)
??pa?? ???a ?-6 (s???????s? ?a????????
??tt????)
????sa??a??t?? (e????ta???? )
?eta??? ?a??te?? ?e?t?????a ?pat??, ?ef???,
?e?????? s?st?µat??

16
Beijing Nutrition Research Institute

Selenium and Germanium These are well-known
anti-cancer agents.
Beta Sitosterol This anti-inflammatory agent has
been found to lower cholesterol, and has been
used to treat impotence and prostate enlargement.
Zeaxanthin and Lutine Have been known to protect
the eyes.
Betaine Produces Choline in the liver, which
helps detoxification processes there. It is also
known to protect DNA, enhance memory, encourage
muscle growth and protect against fatty liver
disease.
Cyperone Used in treatment of cervical cancer.
Known to benefit blood pressure, heart and
menstruation problems.
Solavetivone An anti-bacterial and anti-fungal
agent.
Physalin A compound known to boost the immune
system. Also found effective in treating
leukemia, cancer and hepatitis B.

17
?a?at??????a?

?s???? a?t???e?d?t??? d??s? (µe??s? t??
??tta????? ???a?s?? ?a? a?ast??? t?? ??e?d?s??
t?? LDL-????ste?????)
???stas?a ap? d??f????? t?p??? ?a??????
??t?µ????ß?a??? ?a? a?t?µ???t?as???? ?d??t?te?
?a??te?? ?e?t?????a ?pat?? ?a? ?ef???
?atap???µ?s? t?? a?p??a? ?a? e??s??s? t?? µ??µ??
?e??s? t?? a?t???a??? p?es??
???s??s? t?? ??as??
?e?t??s? se???a????? ??a??t?ta?

?ata????s? µ??f? ??µ?? ap????aµ??a ?ate???µ??a
s?µp????µa d?at??f??.
18
??at??f??? a??a a?a 100??.
T?ept??? s?stat??? ??s?t?ta (??aµµ???a)/100 ??
???te??e? 10.6
?dat????a?e? ?p??? 57.4 ?? S???et?? 8.3 ??. F?t???? ??e? 2 ??. 67.7
????est? ??p?? 0.4
?sß?st?? 112.5 mg
S?d??? 8.42 mg
??taµ??? C 18.5 g
?a??t??? 7.83 mg
Te?aµ??? (B1) 0.15 mg
????G??? 290 kcal
19
???t????

? ?µpe??? e? ?d?, Te?f?ast??

20
???t????

??taµ??e? ?, C, E ?a? ?-?a??t???
????st???e?a ?????, ?a???s?? ?a? F?sf???
?a???e?, a?ß??t??? (?????? a?t?s?pt???),
µ??t??????, ???a???? ???a (??????????e?,
?????s?de?), s???a?a ?a? p??t???.
??????a??s?de? (pa??µ??a d??s? µe t? ß?taµ??? ? -
d?ast?????? ta a??e?a t?? a?µat?? - a?t?µet?p?s?
a??µa???? t?? ?????f???a? t?? a?µat?? ?a?
a?µ???a??e? t?? aµf?ß??st??e?d? t?? µat???)
F?t???? ??e?

21
?a?ep?st?µ?a??? ??e??e?

University of Denton,???a? ?a? ?a?ep?st?µ??
??s???a? d?ap?st?sa? ?t? ?? p???fa????e? t??
µ??t????? s??????????? ta ??p???tta?a t??
pe??aµat?????, p??state???ta? µ???sta ap? t?
d?µ??????a ???? ??p?d??? ?st??
?µ?µa fa?µa?e?t???? ?a? ???????a?- ?a?ep?st?µ??
?at??? S???e???µ??a s?stat??? t?? µ??t?????, ??
p???fa????e? µp????? ?a ße?t??s??? t? µ??µ?, t??
??a??t?ta µ???s?? ?a? p??state???? t? ?e?????
?e?t?????a t?? e??ef???? ap? a?????se?? p??
eµfa?????ta? µe t?? p???d? t?? ?????a? (2009)
Harvard Medical School,Bostone ?a??ste???? t??
???t??? f???? ap? t?? ???a?s? ?at? 2,5 ?????a

22
?ata????s? ???t?????

S?µß???e? ?et??? st?? a?t????a?s?
??????? t?? ?a??????
?e?t??s? t?? ?a?d?a??? ?a? e??efa?????
?e?t?????a?
?e?t??s? t?? ??as??
????s? t?? µetaß???sµ??
??e?e??e? t? ?e?t?????a t?? e?d??????? ad????
?ate????e? t?? a??e???e? se t??f?µa ?a? f??µa?a
????aßa??e? ßa?t???a??? ???µ??e??, ?p?? t??
????p???t????
?? e?????sµa t?? f????? t??, s?µf??a µe µe??t?
t?? ?a?ep?st?µ??? ??????, ??e? ?p?????a?µ???
d??s?.
?? af???µa ap? ta f???a - µe???? pe??e?t???t?ta
???????e?d?? ?a? ?e?µ??t?????? (s?µa?t??? st??
a?t?µet?p?s? t?? sa??a??d??? d?aß?t?)
?????e? e?a??a?t??? st?? a?t?µet?p?s? p??ß??µ?t??
sta ?ef??, st? ????d??? ??st?, st? p????ea? ?a?
?e???? t?? ???µ??e?? t?? ????p???t????
s?st?µat??.

23
?ata????s? ???t?????

F??s?a
?ate???µ??a
?p????aµ??a
F???a ts??
?a?µe???da
??µp?sta
??sta
??µ??

24
?????a
? µe?a???a?p?, p??stas?a
25
?????a

??taµ??e? ?, ?1, ?2, ?3, ?5, ?6, ?9, C, E, K, P
????? pe??e?t???t?ta p???fa??????
?e?t??? (ap????f?s? t?? ?ad?e????e?a? ?a? st??
p??stas?a t?? ???a??sµ??)
??????a???e?
?µa??p??e? t?? a?t???a?? p?es?
????aµß??e? ?a? a?t?µet?p??e? ?a?d?a??e?a??
??s?µata

???s??e? t??? s??det????? ?st???
?e???e? ta ep?peda t?? ??µ???? t?? st?e?
?p?t??????e? t? ???a??sµ? ap? ßa??a µ?ta??a.
??e? ?s????? a?t???e?d?t???? d??se??.
?????e? t?? ??t???t?ta t?? s?µat?? ?a? ße?t???e?
t? µetaß???sµ?.
??e? a?t?s?pt???? ?d??t?te?.
??t?µet?p??e? t?? ???µ??e?? t?? ????p???t????
s?st?µat??.

?ata????s? ??p?, ?ate???µ??a, ?? µa?µe??da, ??
a????????? p?t? ?/?a? ??µ??.
27
?ata????s? ?pe?t??f??

??e??e?t?µata
??????a p???t?µ?? ??ept???? s?stat???? se
e????st? p?s?t?ta
??????? as?e?e???
??t?µet?p?s? f????? ap? t? ??e?d?t??? st?e?
?e??s? ???s?? fa?µ???? (ap?f??? pa?e?e??e???-
?p??e?µµ?t?? ??µ???? ??s???)

?e???e?t?µata
????? ??st?? a?????
???e??? e?t?p?a? pa?a?????
??p? µ??f?
???e??? p????f???s??

28
??t???e?d?t??? ??a??t?ta t??f??O.R.A.C. Oxygen
Radical Absorbance Capacity

Micromoles of antioxidants/100g

???f?µ? ???f?µ?
???? 218 ???t???? 2400
?e??s?a 670 Staf?de? 2830
???t????? 750 ?aµ?s???a 5770
?p?????? 890 ?????a 7300-16100
??d? 1245-3300 Goji Berry 25100
Spa???? 1260
29

S???stata? ?ata????s? t??f?? p?? ?a
s???e?t???e? 5000 ORAC units, t?? ?µ??a US
Department of Agriculture
20 ??. ?at?µ???a Goji
45 ??. ?????a
200 ??. ???t????

?aµ?a t??f? ?a? ?a???a f??µa?? de? e??a?
pa???e?a,
?? ?pe?t??f?? ?a p??pe? ?a ap?te???? µ???? t??
?a??µe????t?t?? µa? sta p?a?s?a µ?a?
?s????p?µ???? ???e???? d?at??f?? ?a? ?a??µe?????
?s??s??
?ste ?a ep?fe?????µe st? µ???st? ap? ta ?et???
t??? st???e?a

? t??f? s?? ?a e??a? t? f??µa?? s?? ?a?
t? f??µa?? s?? ?a e??a? ? t??f? s??
?pp????t?? 400 ?.?.

32
?????

National Nutrient Database for Standard
Reference. Release 23 U.S. Department of
Agriculture-ARS 2006.
http//www.news-medical.net/health/Linoleic-Acid
http//www.nutraingredients.com
Medline Plus Medical Dictionary Online. U.S.
National Library of Medicine. NIH.
Dietary Reference Intakes for Vitamin A, Vitamin
K, Arsenic, Boron, Chromium, Copper, Iodine,
Iron, Manganese, Molybdenum, Nickel, Silicon,
Vanadium and Zinc. (2001) National Academy of
Sciences. Institute of Medicine. Food and
Nutrition Board. Chapter 10 Manganese.
Oxygen Radical Absorbance Capacity (ORAC) of
Selected Foods 2007.
Prior, R.L. et al J Agric Food Chem. 1998.
http//excellence.minedu.gov.gr/listing/96-myrtila
www.iad.gr
http//www.upatras.gr/index/page/id/129
http//www.herb.gr/index.php/articles/mirtillos.ht
ml