78

SZKLARZ , Magdalena, BIELAK, Alicja, GRYTA, Jakub, RADZIEJOWSKA, Zuzanna, IWAN, Karolina, KALICKA, Maria,
KOLASA, Agata, JANCZEWSKA, Martyna, KRYSA, Tomasz & FERSCHKE, Anna. Superfoods and their role in disease
prevention. Quality in Sport. 2023;9(1):78-82. eISSN 2450-3118. DOI https://dx.doi.org/10.12775/QS.2023.09.01.010
https://apcz.umk.pl/QS/article/view/42028

The journal has had 20 points in Ministry of Education and Science of Poland parametric evaluation. Annex to the announcement of the Minister of Education and Science of December 21, 2021. No. 32582.
Has a Journal's Unique Identifier: 201398. Scientific disciplines assigned: Economics and finance (Field of social sciences); Management and Quality Sciences (Field of social sciences).
Punkty Ministerialne z 2019 - aktualny rok 20 punktów. Załącznik do komunikatu Ministra Edukacji i Nauki z dnia 21 grudnia 2021 r. Lp. 32582. Posiada Unikatowy Identyfikator Czasopisma: 201398.
Przypisane dyscypliny naukowe: Ekonomia i finanse (Dziedzina nauk społecznych); Nauki o zarządzaniu i jakości (Dziedzina nauk społecznych).

© The Authors 2023;

This article is published with open access at Licensee Open Journal Systems of Nicolaus Copernicus University in Torun, Poland

Open Access. This article is distributed under the terms of the Creative Commons Attribution Noncommercial License which permits any noncommercial use, distribution, and reproduction in any medium,
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Received: 20.01.2023. Revised: 17.01.2023. Accepted: 31.01.2023.

Superfoods and their role in disease prevention

Magdalena Szklarz¹ email: magdalena.szklarz1@gmail.com, ORCID: 0000-0002-6795-8868
Alicja Bielak¹ email: aalicja.groszek@gmail.com, ORCID: 0000-0001-9022-1250
Jakub Gryta¹ email: kubagryta74@gmail.com, ORCID: 0000-0003-2088-6622
Zuzanna Radziejowska¹ email: zuza.radziejowska@gmail.com, ORCID: 0000-0002-5879-8778
Karolina Iwan¹ email: iwan.karolina95@gmail.com, ORCID: 0000-0001-6570-4293
Maria Kalicka¹ email: maria.kalicka96@gmail.com, ORCID: 0000-0002-7246-6737
Agata Kolasa¹ email: agatakolasa127@gmail.com, ORCID: 0000-0002-5538-9733
Martyna Janczewska² email: m.janczewska2002@gmail.com, ORCID: 0000-0003-1310-4776
Tomasz Krysa³ email: tomek.krysa96@gmail.com, ORCID: 0000-0002-9644-1235
Anna Ferschke⁴ email: aniafer@op.pl, ORCID: 0000-0002-9078-0682

¹1 Military Clinical Hospital in Lublin, al. Racławickie 23, 20-049 Lublin
²Independent Public Clinical Hospital No. 4 in Lublin St. Jaczewskiego 8, 20-954 Lublin
³Specialist Hospital of Stefan Cardinal Wyszyński in Lublin, Aleja Krasnicka 100, 20-718 Lublin
⁴7th Navy Hospital in Gdansk, Polanki 117, 80-305 Gdansk

Correspondence: Magdalena Szklarz; magdalena.szklarz1@gmail.com

Abstract
Introduction and purpose
Functional food also known by the term “superfoods” are rich in bioactive compounds with specific biological
properties and due to that beneficial effects within the human body. Nowadays chronic degenerative diseases
such as diabetes, cardiovascular disease, obesity and cancer are increasingly common in the population.
Therefore the need to support treatment but also reduce the risk of these diseases in the first place increases as
well. This is the reason for the great interest and growing trend in the consumption of superfoods, especially in
Europe and the United States. The purpose of this article is to demonstrate the impact of selected superfoods on
human health.
State of knowledge
Superfoods are considered nutrient-dense and rich in bioactive compounds that are beneficial for physical and
mental health. Antioxidant activity is one of the most important properties for human health improvement. This
activity is scavenging free radicals, thus preventing the development of various degenerative diseases. Today,
more and more products are considered superfoods. Fruits, the examples of superfoods which will be discussed
in this work, are well-available and require no heat treatment therefore incorporating them in one's diet seems to
be an easy way to improve health as a consequence.
Summary
The potential beneficial role of superfoods is considered in health promotion and even preventing the
development of diseases. However, this can only be possible if superfoods are part of a balanced diet and
healthy lifestyle.
The following article is a review of current knowledge and data available in publications in Pubmed and Google
Scholar databases related to correlation between selected superfoods consumption and disease prevention.

https://dx.doi.org/10.12775/QS.2023.09.01.010
https://apcz.umk.pl/QS/article/view/42028
http://creativecommons.org/licenses/by-nc-sa/4.0/)
mailto:magdalena.szklarz1@gmail.com
mailto:aalicja.groszek@gmail.com
mailto:kubagryta74@gmail.com
mailto:zuza.radziejowska@gmail.com
mailto:iwan.karolina95@gmail.com
mailto:maria.kalicka96@gmail.com
mailto:agatakolasa127@gmail.com
mailto:m.janczewska2002@gmail.com
mailto:tomek.krysa96@gmail.com
mailto:aniafer@op.pl


79

Key words: antioxidants; chronic disease; nutrients; free radicals

Introduction and purpose
Health awareness has increased significantly in recent years. It may be related to education and people’s desire
to protect themselves more efficiently against diseases but also to improve the quality of life without much
effort. The potential answer to these desires could be superfoods, and as such we are recently seeing a surge in
scientific interest in this topic. The majority of authors define them as food products containing abnormally
high amounts of any nutrient [1]. Superfoods consumption can not only provide the human body with
polyunsaturated fatty acids ω-3, ω-6, a variety of vitamins (A, B, C, K), minerals, antioxidants, essential amino
acids, probiotic microorganisms, polysaccharides and various enzymes [2] but also increase the production of
serotonin and other hormones within the human body [3]. Due to that, superfoods are considered exceptionally
nutritious and rich in bioactive compounds with positive effects in both physical and emotional health [4] [5].
Antioxidant activity is one of the most important properties thanks to which these goals can be achieved. The
creation of free radicals in the body is a result of physiological biological processes, but the overproduction has
a deleterious effect, destroying healthy cells, speeding up the aging process and significantly increasing the
likelihood of various diseases. Antioxidant components in which superfoods are rich inhibit these processes,
scavenging the free radicals and due to their anti-inflammatory, anti-carcinogenic [6], anti-allergic, anti-arthritic,
anti-microbial, anti-oxidant, and anti-hypertensive activities prevent a variety of degenerative diseases
development [7] . Among the most essential antioxidants of the superfoods are phenolic compounds, flavonoids,
vitamins A, C, E, selenium, ꞵ -carotene, zinc, lycopene, albumin, coenzyme Q10, uric acid and anthocyanidins
[8] [9].
Expansion of scientific research into these ingredients leads to the constant extension of the list of products
considered superfoods. Based on the evidence gathered from many studies, the following superfoods seem to be
particularly significant for our health and well-being:
vegetables (broccoli, spinach), fruits (blueberries, raspberries, pomegranate, goji berries, acai berries,
strawberries, hippophaes), seaweed (spirulina, chlorella), nuts and seeds (walnuts, almond, chia seeds, hemp
seeds), milk products (kefir, camel milk), herbs (ginger, tea, ginkgo biloba, tumeric, moringa), pulses (red beans,
cocoa, sweet potatoes), bee products (royal jelly, honey)[5] [10] [11].
In this study some of the most important superfoods belonging to the fruit group, according to the scientific
literature are presented, such as hippophaes, acai berries, goji berries and cranberries.

State of knowledge
Hippophaes
Hippophaes are about 0,5 m height shrubs growing commonly in Europe and China. Hippophae rhamnoides can
be consumed fresh or dried. The fresh fruit should be consumed immediately because otherwise its nutrient
value decreases. Refrigeration may preserve it for a while. However the most common form found in stores is
the dried fruit, due its nutrient values are preserved for a long period of time [12]. The moderate consumption of
the hippophaes as the addition to a balanced, healthy diet appears to offer benefits to human health. Due to its B-
complex content as well as calcium, magnesium, iron, phosphorus, selenium, zinc and other minerals it
enhances the function of the nervous system. Hippophaes can also play a role in cardiovascular disease
prevention, because of its phytosterols and polyunsaturated fatty acids content [13]. Antioxidants such as
flavonoids and carotenoids take their part in free radical scavenging therefore the cancer protection is enhanced.
Strong anti- inflammatory [14] and analgesic action is caused by high vitamin C content [15] on average level of
695 mg per 100 g which is even 15 times higher than orange), vitamin E and also polyunsaturated fatty acids.
Acai berries
Acai berries (Euterpe oleracea) are dark blue fruits of an acai palm tree growing in Amazon forest in Brazil.
The acai berries are rich in polyphenols which strengthen the human immune system and have anti-
inflammatory action: anthocyanins and flavonoids. Cyanidin 3-glucoside, cyanidin 3-rutinoside, quercetin,
orientin, and proanthocyanidins are the major polyphenols found in açai [16]. The scientific data proves what is
written above- blood and urine samples at 12 and 24 hours after the consumption of acai berries had high
concentration of antioxidants [17]. Also with the participation of twelve healthy people, improvements to
metabolic levels and protection against cancer cells were noticed [3] [18]. What is more, they contain high
amounts of polyunsaturated fatty acids, electrolytes, fibers, sterols, vitamin A, B1, C and E, iron, calcium,
potassium and zinc [19]. Acai berries can be consumed both raw and dried and due to the scientific data
incorporating them into a balanced diet seems to benefit significantly one’s health. Its biological effects include
antioxidant, anti-inflammatory, cardioprotective, and a neuroprotective action as well as improving dyslipidemia
and obesity. Besides, consumption of acai berries seems to prevent cell destruction by free radicals and protect
against cancer cells development [3].
Goji berries



80

Goji berries (Lycium barbarum) also called “berries of happiness” are one of the richest natural sources of
nutrients, such as antioxidants, amino acids, a variety of vitamins, carotene, minerals and trace elements. They
also contain a high percentage of polyunsaturated fatty acids such as linoleic acid, carbohydrates, phytosterols
such as beta-sitosterol and fiber [20]. Their carotenoids content is outstanding (45,550 μg/100g) even in
comparison with other superfruits like acai berries and passion fruit [21]. The fruits are easily oxidized, and they
are almost never fresh, except in the production areas (they are endemic fruits of Tibet).The degree of drying is
differentiated depending on the species.
Goji berries contribute multiple benefits to the human organism. The most important action documented by
many studies is the strong antioxidant protection against the free radicals. Due to that goji berries consumption
can decrease the risk of cardiovascular disease and diabetes, which pathophysiology is promoted by the
presence of free radicals. Goji berries contribute to the reduction of LDL by increased production of enzymes
such as superoxide dismutase which also concerns the effect on cardiovascular prevention. The presence of
germanium and various antioxidant substances also enhances the potential protection against cardiovascular
diseases. What is more, the regulation of blood sugar level and prevention of insulin resistance is scientifically
recognized, since these are the key factors for the prevention of type II diabetes. The presence of
polysaccharides in the form
of glycosides appears to be associated with possible protection against cancer, although the data is not clear yet.
Beta-sitosterol of Goji berries seem to significantly inhibit stomach cancer, suppressing the reproduction of
cancer cells. However further research for safer conclusions are needed [3]. Another action of the goji berries
being studied is the enhancement of sexual function, by increasing testosterone levels. Goji also contributes to
improved vision due to its high content of zeaxanthin, lutein, polysaccharides and polyphenols. Lycium
barbarum fruit has been shown to stimulate metabolism and enhance gastrointestinal tract regularity [22]. Last
but not least is the inflammation reduction as well as the strengthening of the immune system.
Cranberries
Cranberries (Vaccinium oxycoccos) are red acidic fruits that can be consumed either fresh, dried or frozen as
well as dietary supplements. They are very rich in vitamin C, E and K, fiber, manganese and antioxidants such
as phenolic compounds. High concentration of proanthocyanidins, flavonols, quercetin, myricetin, ellagic acid
and chlorogenic acid provide strong protection against free radicals [23]. Potential beneficial effects being
discussed in the research data include cardiovascular disease prevention, urinary tract support, metabolism
acceleration and even carcinogenesis prevention.
Cardiovascular disease prevention is most likely achieved by retardation of the atherosclerotic process in
arteries and improving lipidemic profile. Cranberry consumption decreases LDL and increases HDL cholesterol
in mice fed a high fat diet [24]. Not only animal but also clinical studies indicate positive influence in terms of
cardiovascular diseases, for example improvement of the lipidemic profile in the population including patients
with type II diabetes [25], obese men [26] and patients with low HDL and hypertriglyceridemia [27] has been
shown. What is more, an in vitro study indicates that by inhibiting the angiotensin-converting enzyme,
cranberries contribute to blood pressure lowering [28].
In a meta-analysis, with data from 10 studies with a total of 1,049 participants for a period
of 12 months, results showed that the consumption of cranberry decreased the overall incidence of urinary tract
infection by 35%, especially for women with recurrent urinary tract infections [29]. In a randomized trial 113
children with UTIs were randomly allocated to drink either cranberry-lingonberry juice or a placebo juice for 6
months. The children drinking CLJ had a different urinary and gut microbiome from those receiving a placebo
juice and due to that their susceptibility to UTIs decreased [30]. High antioxidant content in particular
proanthocyanidins shows activity against bacteria such as E. coli making cranberries support prevention and
treatment of urinary tract infections. Although the data is not yet clear, it seems that consumption of cranberries
is likely to have a possible effect on cancer pathophysiology. Due to their ellagic acid and antioxidants content
they may contribute to the prevention of breast, colon, prostate and lung cancer. Moreover research shows an
improvement of mood and skin diseases relief by affecting hormonal levels [3].

Summary
Superfoods consumed in moderate quantities are beneficial for the overall health improvement and treatment of
certain diseases. The most important advantage of superfoods seem to come from their high antioxidant content,
such as carotenoids, polyphenols, vitamin A, C and E on one hand and their synergistic action on the other.
What is more, they typically have low caloric content. However it should be noted that scientifically
documented health benefits of superfoods should be used as an addition to the well-balanced, varied diet. Only
then can the inclusion of superfoods contribute to reduce the risk of various degenerative diseases and overall
health improvement.



81

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