Superfoods

What are superfoods? Definition: A nutrient-rich food considered to be especially beneficial for health and well-being. At a very basic level, superfoods are said to be rich in particular nutrients. Antioxidants – thought to prevent cancer. Healthy fat – thought to prevent heart disease. Fiber – thought to prevent diabetes and digestive problems. Phytochemicals – chemical in plants that have numerous health benefits The term, however, has no set scientific meaning.

Blueberries Often top many lists of superfoods. Rich in vitamins, phytochemicals, and fiber. While blueberries are indeed healthful, so are other berries such as cranberries and raspberries.

Salmon, Sardines, Mackerel Fatty fish are rich in omega-3 fatty acids, thought to improve brain functions and lower the risk of heart disease and stroke. Most doctors say the benefits of eating fish far outweigh the risk of harming your health from mercury. http://www.youtube.com/watch?v=2Pa7AmqDedk

Beans and Whole grains Standard addition to the superfood lists. Beans are a source of low-fat protein. Beans have insoluble fiber, which lowers cholesterol; soluble fiber, which provides a longer feeling of fullness; and loads of vitamins and minerals. Whole grains have similar benefits, although they don’t contain as much protein. http://www.youtube.com/watch?v=418KSrmpMwc

Quinoa Not a grain, but cooks up like one. Remarkable source of protein, vitamins, minerals, fiber, and antioxidants. http://www.youtube.com/watch?v=TvmEzTb9aS8

Nuts and Seeds Contain high levels of mineral and healthy fats. Downside is that they are high in calories, so portion control is key.

Kale Lives up to the hype of a superfood. But so do most dark, leafy greens such as collard greens, spinach, broccoli, Swiss chard, and cabbages. These dark vegetables are loaded with vitamins A, C, and K, as well as fiber, calcium, and other minerals. http://www.youtube.com/watch?v=mNqNg1lYsdA

Sweet Potato and Squash Excellent sources of fiber and vitamin A. Naturally sweet and don’t require butter, cream, or salt typically added to potatoes.

Misc. Superfoods Exotic fruit such as acai berry, noni fruit, dragon fruit, pomegranate. They might be healthful but there is no reason to believe they are any more super than blueberries. Green tea, dark chocolate, Greek yogurt, chia seeds, and olives.

Criticism of Superfoods As healthful as superfoods might be, the term is largely a marketing tool. Scientist do not use the term. Search for “superfood” on PubMed yields fewer than a dozen results.

Processing of Superfoods Superfoods might be healthful, but the processing might not be. Green tea sold in the U.S. is generally cut with inferior teas. Super-juices like acai berry or pomegranate juices can be high in added sugar. Many whole grains are processed in a way to be more palatable and less healthful. Instant whole-grains oats is as unhealthy as processed white breads because it quickly spikes the sugar levels and insulin response.

Marketing of Superfoods Prompt some consumers to eat one kind of food over another. Is broccoli really that superior to asparagus? Research has shown that the ideal diet is one that is largely plant-based with a wide, wide, wide variety of fruits, vegetables, whole grains and healthful animal products. Superfoods might be a good entry into healthy eating, but other whole foods can be just as healthy.