S U P E R F O O D S

Superfoods are foods that are for the most part plant-based but also some fish and dairy. They are thought to be beneficial for one’s health since they are nutritionally dense. However, they are not categorized under a food group and there are no set criteria for determining what is and what is not a superfood.

What is it in them that makes them “SUPER”?

• Antioxidants help reduce the risk of Alzheimer’s disease, cancer and diabetes.
• Healthy fats help prevent heart disease.
• Fiber reduces the risk of T2DM and helps with digestive problems.
• Phytochemicals give the plant its flavor, color and aroma, and act as antioxidants.

 What are some examples?

• Blueberries are often at the top of the list because they are rich in vitamins, soluble fiber and phytochemicals. But these beneficial nutrients can also be found in other kinds of berries like cranberries and strawberries. So why is it that blueberries steal the spotlight? It is simply because they have been more studied!

• Avocado is definitely worthy of garnering the “superfood” label. It is dense in fiber, folic acid, omega-3, magnesium, potassium, as well as vitamins A, C, D, E and K.

• Kale is also a must on the superfoods list. It is rich in fiber, calcium, as well as vitamins A, C and K, but so do most dark green leafy vegetables like broccoli, cabbage and spinach.

• Salmon, sardines and some other fatty fish are rich in omega-3 fatty acids, which lower the risk of heart disease and stroke. (Remember to avoid fish that contain high levels of mercury!)

• Beans and whole grains are also among the list of superfoods. Both contain insoluble and soluble fiber. Beans are also a source of low-fat protein.

• Nuts and seeds contain high levels of minerals and healthy fats. Chia seeds and quinoa have attracted a lot of hype as superfoods. Quinoa is a remarkable source of protein, it contains all nine amino acids humans need from food, as well as vitamins, minerals, fiber and antioxidants. (Ps: stay tuned for a video on a recipe that contains quinoa!)

Take-away message?

It is without a doubt a good idea to consume superfoods that are packed with nutrients, but scientists claim that this nomenclature is more of a marketing term for foods that have health benefits. For example, we often see exotic fruits such as acai berry, pomegranate or dragon fruit on any superfoods list, and that is because they may be specifically dense in certain types of nutrients. But does this mean that they are healthier than other less exotic/less expensive fruits? The answer is NO! Red raspberries, for instance, contain ellagic acid, which is said to have anti-cancer properties, like pomegranate and are just as delicious!

Because the term “superfood” has no scientific root to it, it can mislead consumers causing them to eat one kind of food over another. However, the key to a healthy diet is to consume a variety of nutritious foods in moderation. Superfoods can be a good way to kick off a healthy and nutritious diet, but there are numerous healthy foods out there, even if they are not called “super”.  

#notallheroeswearcapes

- Sima Alkhanji