Myth: Drinking birch sap is beneficial

Birch sap is slightly sweetened water with food minerals dissolved in it. Although it has no medicinal properties, it can be considered a safe mineral supplement to food. However, to get a significant amount of minerals from birch sap – about half an adult’s daily value of manganese and up to 2.5% of copper and zinc – you will have to drink at least a liter.

The composition of birch sap varies significantly depending on the conditions in which the trees grew, the time of collection of the sap and their age. For example, the sap of older trees contains almost twice as much manganese as the sap of young trees.

Birch sap has a unique mineral composition that is not found in most mineral waters, including manganese, zinc and copper. It is estimated that a liter of this drink can provide about half of an adult’s daily value of manganese and up to 2.5% of copper and zinc.

39% of people with an allergy to birch pollen may also be allergic to birch sap. Therefore, for those suffering from this disease, it is recommended to avoid drinking the juice.

Myth: Fermented foods are very healthy

Fermented foods are more digestible than fresh foods and are also enriched with more B vitamins, probiotics, and other nutrients.
Scientists say that consuming fermented milk products reduces the risk of developing chronic diseases and helps maintain a healthy weight.

Fermented foods undergo a process of microbial growth and fermentation of the components that were originally contained in the food. Examples of such foods are yogurt, miso and sourdough bread, while vegetables pickled in brine or vinegar are no longer considered fermented.

Fermentation can be carried out on a variety of foods, including meat, fish, milk, vegetables, legumes and tea. For example, pu-erh tea undergoes fermentation, including both the leaves and the already brewed tea, which is used to make the popular drink kombucha.

Microorganisms primarily metabolize simple carbohydrates such as glucose, fructose and sucrose. This is why whole grain sourdough bread and yogurt have a significantly lower glycemic index than regular grains and milk.

Myth: Kombucha is very healthy

This drink can serve as a significant source of water-soluble vitamins, especially vitamin B12.
Kombucha may be especially beneficial for vegans who have difficulty getting enough vitamin B12 from regular foods.

However, it is important to remember that drinking kombucha, especially homemade, may carry a risk of poisoning. Therefore, healthy adults are advised to consume no more than half a glass per day, while pregnant women are safer avoiding it.

Kombucha is a dense biofilm that lives in jars filled with sweet tea. This “mushroom” is actually a symbiotic culture of bacteria and yeast known as a SCOBY. Bacteria and yeast live in tea, gradually consuming sugar and producing alcohols, carbon dioxide and organic acids in exchange for nutrients.

The study of kombucha remains insufficient because each SCOBY culture is unique and the number of microorganisms varies significantly at different stages of fermentation. Because of this, direct scientific evidence supporting the benefits of kombucha for human health is currently lacking.

Myth: Beets are very healthy

Beets are a low-calorie food but are rich in beneficial nutrients. Research shows that regularly consuming beets may help lower blood pressure and slightly improve exercise performance in non-professional athletes.

An analysis of 80 clinical studies found that drinking 250–500 ml of beetroot juice 2.5–3 hours before exercise may slow the onset of fatigue during athletic activity in young men.

However, such positive effects from beet juice were less common in women and professional athletes.

A review of five small clinical studies of people with high blood pressure found that regularly drinking 250 to 500 ml of beetroot juice per day reduced blood pressure by 4 to 6 mmHg.

The recommendation to limit the consumption of beets applies only to people with hemochromatosis and Wilson’s disease, where the normal absorption of iron and copper is disrupted. If you consume beets in excess, these metals can begin to accumulate in the body, which requires special attention.