Superfoods are foods that have a high nutritional value, but they don’t exist outside of the marketing world. At least, not by scientific standards. No scientific evidence that backs superfoods. In 2007, the European Union prohibited the use of the term “superfood” in labels without a specific health claim.
The sales market for superfoods remains strong. According to Mintel’s Global New Product Database, global sales increased by 202 per cent between 2011 and 2015.
Superfoods include avocados, blueberries, and acai berries. These foods may be healthy and contain nutrients that other foods do not, but the best diets are balanced and diverse and don’t rely on superfoods alone, according to Taylor Wolfram, RD, a nutritionist who practices in Chicago.
The National Institutes of Health’s Dietary Supplement Label Database has compiled a list of 15 superfoods and their daily recommended values (DV).
1. Avocados
According to the U.S. Department of Agriculture, 1/2 avocado contains 29 milligrams of magnesium (mg), or approximately 7 per cent of DV.
Avocados are also rich in fibre (6.6 mg per half fruit or 24 per cent DV) and heart-healthy monounsaturated and polyunsaturated fat. The American Heart Association published an advisory stating that replacing saturated fats (from sources like butter) with fats in foods such as avocado could reduce the risk of cardiovascular disease.
2. Pomegranate
Research shows that exotic fruits, such as pomegranates, may boost heart health and make a good candidate for dietary supplements that could prevent cardiovascular disease. Researchers have found that pomegranates can boost heart health and are a great candidate for dietary supplementation that prevents cardiovascular disease. They contain antioxidants and could help repair DNA damage that would otherwise lead to cancer.
3. Berries
While they all have different nutritional values, blackberries, cranberries (the fresh variety and not dried), strawberries, and raspberries, to name a few, are low-calorie foods that are high in fibre. They also contain antioxidants which help fight cancer-causing free radicals. While all differ in nutritional value, blackberries, cranberries (the fresh, not dried, variety), strawberries, and raspberries, to name a few, are low-calorie, high in fibre, and packed full of antioxidants that help fight against cancer-causing free radicals. Blueberries, in particular, have a high number of anthocyanin pigments, which not only give them their rich colour but also act as powerful antioxidants that may lower the risk of diabetes, heart disease, and degenerative diseases like Alzheimer’s.
4. Broccoli
Cruciferous vegetables, so named because of the cross-like shape of their petals, are known for their health benefits. These include lowering cancer risk and preventing stroke and heart attack.
Fibre is found in cruciferous vegetables such as broccoli, Brussels sprouts, bok choy and cauliflower. Fibre is good for your health and can help you lose weight. This group of veggies contains compounds called indole glucosinolates, which help maintain the balance of healthy bacteria in your gut and could reduce or prevent digestive conditions such as ulcerative colitis and Crohn’s disease, according to a preliminary study on mice.
5. Seafood
Fish is rich in protein and healthy fats. Fish and seafood, which contain omega-3 fatty acids, are especially beneficial for our health. Omega-3s may help reduce your risk of Alzheimer’s disease, heart disease and cancer. They can also aid in infant development.
The American Heart Association recommends eating at least two portions of fish per week, each 3 ounces. They also note that fish with more fat, such as salmon, sardines, and mackerel, are particularly healthy.
6. Garlic and Onions
Allium vegetables, such as chives, onions, garlic and leeks, may be pungent and even make us cry, but they are packed with health benefits, which contribute to their status as superfoods. Plus, they’re delicious. Garlic, once used to ward off the evil eye, has also been found to have antibacterial and antiviral qualities, according to recent research.
According to a meta-analysis, studies have shown that allium vegetables can help prevent cancer. Garlic, in particular, is beneficial for people with diabetes, high blood pressure, and high cholesterol.
7. Mushrooms
Since ancient times, mushrooms have been considered superfoods and used in Chinese traditional medicine to promote longevity and cleanse the body. Researchers have studied their antibacterial and anti-inflammatory qualities for many years. Mycotherapy, the use of mushroom medicine, is a complementary therapy used to treat breast cancer.
The authors of a 2022 review noted that the findings were based on only a few studies and that further clinical research was needed.
8. Nuts, seeds and other products
The health gurus claim that each nut has different superpowers—cashews are good for the brain, Brazil nuts can help with cancer—but they’re all great sources of fat, protein, and fibre.
Nuts are high in fat, but they keep you fuller for longer and have been linked to a reduced risk of obesity and weight gain.
According to a study, walnuts have the highest antioxidant content and can help prevent certain cancers.
9. Dark Leafy Greens
According to Wolfram, the darker a vegetable’s colour, the more nutrients it contains. Dark leafy greens such as arugula and kale get their vibrant colour from chlorophyll. This pigment keeps plants healthy, and the dietary fibre found in dark leaves can reduce the risk of cancer.
10. Ancient Grains
The term “ancient grains”, like superfoods, is used to promote certain grains and seeds, such as buckwheat and farro. They are touted as being more nutritious than modern crops. Ancient grains are grains that have remained “largely unchanged” over the past several hundred years, according to the Whole Grains Council. But you don’t have to be a scientist to enjoy the benefits of grains. Choose whole grains over refined ones. Brown Rice is a whole grain that contains more fibre and nutrients than white Rice.
Brown Rice is rich in phenolic acid, which has antioxidant properties and helps prevent diseases like cancer, heart disease, and type 2 diabetes.
11. Citrus Fruits
Citrus fruits are considered superfoods due to their high fibre and vitamin content. Citrus fruits such as grapefruit, limes, oranges and lemons have a sweet-sour taste and are low in calories. According to one study, adults aged 50 and older who consumed oranges daily were 60% less likely than those who did not consume oranges to develop macular disease.
12. Probiotics
Fermented (or preserved foods) are high in probiotics. Probiotics are “healthy” bacteria.
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