Superfoods are foods — mostly plant-based but also some
fish and dairy — thought to be nutritionally dense and thus good for one's
health. Blueberries, salmon, kale and acai are just a few examples of foods
that have garnered the "superfood" label.
However, there are no set criteria for determining what is
and what is not a superfood, according
to the American Heart Association.
"Superfoods don't have their own food group,"
said Despina Hyde, a registered dietician with the weight management program at
New York University's Langone Medical Center. "As a dietician, I think
'superfood' is more of a marketing term for foods that have health
benefits."
Consuming foods that are packed with nutrients (as many
so-called superfoods are) is certainly a good idea, Hyde told Live Science. But
the key to a healthy diet is to consume a variety of nutritious foods in the
right quantities, she added.
Popular superfoods
"Superfoods have extra-large doses of vitamins and
minerals that can help us ward off diseases and live a longer, healthier
life," said Hyde.
Some of the nutrients that certain superfoods contain
include antioxidants, thought to ward off cancer; healthy fats, thought to
prevent heart disease; fiber, thought to prevent diabetes and digestive
problems; or phytochemicals, the chemicals in plants responsible for deep
colors and smells, which can have numerous health benefits.
Blueberries often
top many lists of superfoods because they are rich in vitamins, soluble fiber
and phytochemicals. But the same nutrients found in blueberries are also found
in many other kinds of berries, including strawberries and cranberries. A study published in
2013 in the journal Circulation found that a high intake of phytochemicals
known as flavonoids — which are found in blueberries, as well as other kinds of
berries — may reduce the risk of certain heart conditions in young women.
Kiwifruit also
tops many a list of popular superfoods. Its benefits are similar, for the most
part, to berries, melons, citrus fruit, apples and pears, all of which are high
in vitamin C and rich in antioxidants. Kiwifruit is labeled a superfood perhaps
because it contains a wider range of nutrients compared to some other fruits. A very small study
published in 2011 in the Asia Pacific Journal of Clinical Nutrition suggested
that consumption of kiwifruit (which also contains serotonin, a hormone that
helps induce and maintain sleep) might promote a better night's rest in people
with sleep disorders.
Beans and whole
grains are standard additions to the superfood lists. Beans are a
source of low-fat protein. Beans contain insoluble fiber, which lowers
cholesterol; soluble fiber, which provides a longer feeling of fullness; and
loads of vitamins and trace minerals largely absent in the typical American
diet, such as manganese.
Whole grains — named such because, unlike refined grains, they are not stripped
of their nutrient-containing bran and germ during processing — have similar
benefits to beans, though they don't contain as much protein. Quinoa
is not a grain, but it cooks up like one, and this too is a remarkable source
of protein, vitamins, minerals, fiber and antioxidants.
Nuts and seeds
contain high levels of minerals and healthy fats. Although these are common
additions on superfood lists, the downside is that they are high in calories.
Portion control is key. Shelled nuts and seeds, in this regard, are ideal
because they take time to crack open and slow you down. A quick handful of
shelled nuts could contain more than 100 calories, according to Hyde. [Related:
Reality Check: 5 Risks of Raw Vegan Diet]
Kale lives up to
the hype of a superfood. But so do most dark, leafy greens: Swiss chard,
collards, mustards (including radish greens),
spinach (and others in the amaranth family), and cabbages.
Add broccoli
to that list, as well. It's in the cabbage-mustard family; the modern version
is merely grown for its floret instead of leaves. These dark vegetables are
loaded with vitamins A, C and K, as well as fiber, calcium and other
minerals.
Sweet
potato and squash also usually make the superfood list,
for similar reasons as those listed for leafy greens. Both kinds of food are generally
excellent sources of fiber, vitamin A and much more. They are also naturally
sweet and don't require the butter, cream or salt typically added to potatoes.
Salmon, sardines,
mackerel and certain other fatty fish are rich in omega-3
fatty acids, which are thought to lower the risk of heart disease and
stroke. The benefits of eating fish may far outweigh the risk of harming your
health from the mercury these fish contain, according to Harvard's
T.H. Chan School of Public Health. If you worry about the contaminants your
fish dinner may contain, you can try eating lower down on the food chain.
Certain fish, such as sharks, swordfish, king mackerel and tilefish, contain
higher levels of mercury than smaller fish, like sardines, smelt, and
anchovy.
The "exotic fruit of the year" will surely be on
any superfood list, too. This might be acai berry, noni
fruit, dragon fruit, rambutan or pomegranate.
These fruits might be healthful, but scientific studies do not show that they
are more healthful than other, less exotic (and therefore less expensive)
fruits, such as blueberries. Some of these fruits may be particularly dense in
certain kinds of nutrients. Pomegranate, for example, contains ellagitannins
(ellagic acid), which have known anti-cancer properties. But red raspberries,
which are arguably just as delicious as pomegranate seeds, also contain ellagic
acid.
One could just as easily include green tea, coffee, dark
chocolate, yogurt, and olives to the superfood list for a variety of reasons
mentioned above.
Criticism of the
nomenclature
As healthful as superfoods might be, the use of the term is
largely a marketing tool. Scientists do not use the term. For example, a search
for "superfood" on PubMed, the repository of most peer-reviewed
biomedical journal articles, yields fewer than a dozen results. And several of
these studies actually warn of dangers of superfoods, such as arsenic and
pesticide residue in imported foods. [Infographic:
Pesticides Lurk in Fruits & Veggies]
The first general criticism of the use of the term
"superfood" is that, while the food itself might be healthful, the
processing might not be. For example, green
tea has several antioxidants. But green tea sold in the United States is
generally cut with inferior teas and brewed with copious amounts of sugar. The
Japanese and Chinese generally do not drink green tea with sugar. Many kinds of
super-juices — acai berry, noni fruit, pomegranate — can be high in added
sugar.
Similarly, many whole grains are processed in a way to be
more palatable and less healthful. For example, instant whole-grain oats are as
unhealthy as overly processed white bread in that they quickly spike sugar
levels in the bloodstream once consumed, promoting insulin-resistance, obesity
and diabetes, according
to research by David Ludwig at Harvard University.
And even fruits without added sugar still contain calories,
noted Hyde, who said she encourages her clients, many of whom are trying to
lose weight, to eat everything in moderation.
"When we label these foods as 'super' and 'healthy,'
people think they can eat them in unlimited quantities. But you do have to be
cautious of the amount you eat, because you can gain weight from eating too
much healthy food," Hyde said.
A second criticism is that, because the term
"superfood" is not scientific, it can mean very little and 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 variety of fruits, vegetables, whole grains and
healthful animal products. Superfoods might be a good entry into healthy
eating, and understanding the nutritional value of the food you eat can be
enlightening, but there are lots of healthy foods out there to explore, even if
no one is calling them "super."
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The term ‘superfood’
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