What’s up, Wolverines! In 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 we’re diving into the world of superfoods by looking into their definition, their health benefits, and what makes them so super after all.
What is a superfood?
Although it has no scientific definition, people use this term 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.
What is 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).
Here are a few other popular superfoods and their known health benefits:
- 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)
While it is clear that the superfoods listed above can enhance a healthy diet, not all of them are worthy of the title. In particular, a whole new market of functional foods labeled as superfoods has emerged and grown in popularity. Food products such as goji berries, cacao nibs, hemp seeds, and chia seeds are marketed as icons of health, touted for supposed benefits that compel us to eat them. However, little evidence actually exists to support these health claims. On top of their poor scientific-backing, these superfoods come with a high price tag, making them unattainable for many Americans.
At the end of the day, fruits, vegetables, and other plant-products are loaded with nutrients, making them a great addition to a healthy diet. Be wary of label-danger though—just because a brand advertises a product as super, it may not really be worth the hype.
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: Office of Dietary Supplements. , 2021, Omega-3 Fatty Acids.
- Staab, J., 2021, March 9, What makes superfood so super?