Superfoods: Facts & Myths
Superfoods have been an interesting nutrition topic as of late. The name alone draws mystery and intrigue around these superhero foods. However, there seems to be some confusion when it comes to superfoods and what they’re actually capable of. In this post, we'll take a closer look at what superfoods are, some popular superfoods, and debunk common superfood myths. Let’s get started!
What is a superfood?
I’d be surprised if you hadn't come across a “superfood” label at least once or twice on your trips to the grocery store. However, if you are new to this term, don’t worry, I’ve got you covered.
Originally, the term “superfood" was meant to describe foods high in nutritional value, particularly packed with tons of nutrients, such as antioxidants and minerals, that are beneficial to one’s health while being relatively low in calories. Nonetheless, this term can be mischievously used as a marketing strategy. If I was right, and you have come across a product with this label at the grocery store, I’d bet too that it caught your eye. You probably considered adding it to your shopping cart. Or maybe, undoubtedly, you did! Great marketing tool, right?
Although, the term “superfood” may stir a lot of confusion for the average consumer because it might convey that the labeled product is a food that “can do it all.” This is not the case. It’s important to clarify, that no one food contains all the necessary nutrients in the recommended amounts for healthy living.
Even though no single superfood will be your magic health cure, it doesn’t diminish the fact that “superfoods” can be a great grocery store pick. Let’s take a look at some superfoods.
What foods are classified as superfoods?
If you’ll remember, superfoods are identified as especially nutrient-dense foods, while also being relatively low-calorie. Keeping this in mind, here are some of the most popular superfoods:
Avocado
Blueberries
Broccoli
Chia seeds
Dark chocolate
Eggs
Garlic
Goji berries
Green tea
Kale, and dark leafy greens
Mushrooms
Pomegranates
Salmon
Spinach
Sweet potatoes
Turmeric
I’m sure you recognize a majority, if not all of the listed foods. Can you see a trend? Did any of these surprise you?
Whether you've heard it from a doctor, a parent growing up, or online, you know these foods to be healthy, nutrient-dense, and vital to your well-being. However, I’m sure you would never think to label many of the foods on this list as superfoods. You may have thought a superfood was some far-off term that couldn’t possibly describe regular food you may have in your fridge.
Here’s the good news: a superfood is not some heroic, magical food that is unknown to the average human. They’re healthful, common foods that serve as great additions to your diet. Though, as mentioned previously, no one of these foods on its own can provide all the nutrients you need to keep your body alive and well. Let’s use kale as an example:
While kale provides a good source of vitamin A, vitamin K, fiber, carotenoids, and calcium, it's not a reputable source of protein, omega-3s, vitamin D, or selenium. This is why it’s crucial to nourish our bodies with a variety of foods, so our bodies can thrive and live well.
3 superfood myths busted:
“Superfoods can cure diseases”:
Don’t we all wish that a single food could hold this superpower? Unfortunately, while no single food, including superfoods, can cure disease on its own, consuming a diet rich in superfoods can reduce your risk of developing certain diseases. Superfoods can help boost the immune system, reduce inflammation, lower cholesterol levels, and support overall health. As for curing a specific disease, however, we know superfoods act as a powerful tool but they are not an immediate, magic cure.
“Superfoods are always expensive”:
I understand that many people believe that eating healthy is expensive and unattainable, and therefore, do not even dare to try and eat healthier. This makes me sad. Yes, it's true that grocery stores whose primary products are “healthier” and “fresher” typically are more expensive than your local Walmart or Target, but that doesn’t have to discourage you from improving your diet. Take a look above at our list of superfoods again. Many of these "superfoods" can be found at any grocery store. For example, you can find sweet potatoes, eggs, and garlic just about anywhere. These foods are an awesome addition to your shopping list, and you don't have to go to “the best of the best” stores to find them at a decent price.
“Superfoods are a magic solution for weight loss”:
While superfoods are not a magic solution to weight loss, they are an amazing addition to help balance and support a weight-loss diet. Superfoods are high in fiber and other essential nutrients, such as vitamins, minerals, and essential fatty acids. In addition to the nutrients they pack, superfoods also tend to be relatively low in calories. Superfoods should serve as a long-term wellness strategy, with their nutritional benefits compounding over time. Rather than focusing on one food and its “power,” shift your focus to your dietary pattern holistically. A diet with high-quality ingredients, alongside healthy amounts of physical activity, is one of the most effective ways to lose weight.
To conclude, superfoods aren't mystical or exclusive foods; they are simply nutrient-rich, everyday foods that offer significant health benefits. Incorporating more of these foods into our diet can benefit us all and contribute to our overall health and well-being!
