What’s up, Wolverines! On this edition of Food Savvy Friday, we will be investigating one of the hottest trends on the current food market: superfoods. We hear about them, we eat them, we love them. However, many of us don’t actually know what makes them so special, beyond their glorious label of course. That’s why today we will dive into the world of superfoods; looking into their definition, their health benefits, and what makes them so super after all.
What is a Superfood?
Let’s start with the basics: what is a superfood? Although it has no scientific definition, people use this term colloquially to describe foods that are considered exceptionally nutritious. Kale, for example, is considered a superfood because of its nutrient profile, containing a laundry list of essential vitamins and minerals per serving.
Nutritional Value
Due to their nutritional value, superfoods are known to have health-promoting properties. For instance, salmon is rich with omega-3 fatty acids. Studies suggest that this essential fat protects against cardiovascular disease (Kris-Etherton et al., 2002), reduces inflammation, and may also support proper cognitive function (NIH, 2021).
Popular Superfoods
- Blueberries: high in fiber and antioxidants, which protect cells from damage (NCCIH, 2013)
- Tomatoes: high in lycopene and vitamin C, possibly reducing the risk of prostate cancer (McManus, 2020)
- Legumes: source of fiber and plant-based protein; linked to a reduction in risk of coronary heart disease (McManus, 2020)
- Whole grains: contain fiber, B vitamins, and other minerals; causal relationship between their consumption and a reduced risk of heart disease and diabetes (McManus, 2020)
But just a tip: Be wary of label-danger. Some brands advertise their product as super, but they may not really be worth the hype. Food products such as goji berries, cacao nibs, hemp seeds, and chia seeds are marketed as icons of health, offering up a ton of health benefits that make us feel compelled to eat them. However, little evidence actually exists yet to prove their health claims.
At the end of the day, stick to fruits, vegetables, and other plant-products that are loaded with nutrients. Those will always be a great addition to a healthy diet.
Sources
- NCCIH, 2013, November, Antioxidants: In Depth
- Kris-Etherton, P. M., Harris, W. S., & Appel, L. J, 2002, Fish Consumption, Fish Oil, Omega-3 Fatty Acids, and Cardiovascular Disease.
- McManus, K. D. M., MS, RD., 2018, August 29, 10 superfoods to boost a healthy diet
- National Institutes of Health, 2021, Omega-3 Fatty Acids
- Staab, J, 2021, March 9, What makes superfood so super?