The contents of this article are based on facts except stated otherwise.
In this article, we will discuss what superfoods are, examples of superfoods, some sources of superfoods, common myths and facts about superfoods.
Why is there so much hype about superfoods and do they really provide all the benefits circulating around? Let’s find out in this article.
Superfoods: What are they?
Superfoods is a new term used to describe foods that offer maximum nutrition and few calories. These foods have a high nutritional density due to the presence of vitamins, minerals and antioxidants in high amounts. Some researchers however think the term is just used to attract attention from consumers who are health conscious. Most of the superfoods are plant based with few coming from animal sources.
Sources and examples of superfoods
The few superfoods I know personally are leafy greens and eggs but from articles and research, I have been able to come up with the common sources and examples of these superfoods. According to(Fernández-Ríos et al., 2022), sources of superfoods can be grouped into fruits and fruit products, nuts and seeds, grains, roots and tubers, herbs and vegetables. Under each of these sources, there are common examples of superfoods that can be listed.
For fruits and fruit products, we have berries, passion fruits, avocado and baobab as common superfoods. Flaxseed, hemp seed and chia seed make up the common superfoods under nuts and seeds. Grains such as oats, cocoa and quinoa are also other examples of superfoods. For herbs, we have moringa which is very common in most households and the elderly. Under roots and tubers, yam, turmeric, ginger and ginseng are common. Last but not the least, kale makes up the most common vegetable which is a superfood. Each of these examples contain certain amount of nutrient that allows them to be classified as superfoods.
What makes some foods superfoods?
Berries like the goji berry is a superfood because it is a complete protein source and contains all essential amino acids. It also contains antioxidants such as tetraterpenoids and produces significant amount of the Human Growth Hormone(HGH)(Wolfe, 2009). The high volume of flavonoids mainly, anthocyanidins present in blueberries allows it to be classified as a superfood(Van Den Driessche, Plat and Mensink, 2018).
Chia seed is a common superfood because it contains high amount of alpha-linolenic acid, soluble and insoluble fibers. The high volume of alpha-linolenic acid present in flaxseed makes it a superfood.
Quinoa is a grain but its seeds are also used consumed. It qualifies as a superfood because it contains all essential amino acids and is rich in linolenic acid and vitamins. It also has a high level of phytosterols(Tacer-Caba, 2019).
Cocoa is rich in flavanols mainly, catechin and epicatechin and hence is known as one of the common superfoods.
Maca which belongs to roots and tubers is classified as a superfood because it contains large amounts of essential amino acids and fibers(Van Den Driessche, Plat and Mensink, 2018). It is commonly consumed in powder form.
Myths v Facts
Myths | Facts |
Superfoods are used to treat illnesses and poor health. | Superfoods nourish the body and help the body to heal itself by providing extraordinary nutrients. |
Goji berries which is a superfood are high in vitamin C when dry. | Goji berries contain vitamin B1, B2, B6 and vitamin E when dry or fresh. |
Superfoods protect you from cardiovascular diseases. | Superfoods do not protect but rather lower the chances of cardiovascular diseases mostly due to the high antioxidant level present. |
Blueberries improve HDL concentration. | There is no effect on HDL concentration when blueberries are consumed. |
Consumption of cranberries improve systolic blood pressure. | There is no significant change seen in systolic blood pressure when cranberries are consumed. |
Kale helps in rapid weight loss. | Kale does not have a special ability for fast metabolism but it helps with weight management just like several fruits and vegetables. |
Kale is the healthiest vegetable. | Most vegetables are just as healthy as kale since they also contain high antioxidants. |
Roasting cocoa beans reduces antioxidant volume. | Roasting does not reduce overall antioxidant volume of cocoa but rather it can increase some antioxidant whiles reducing others. |
Consuming cocoa increases your total cholesterol level. | The major fatty acid in cocoa is stearic acid which is a saturated fatty acid that is converted to oleic acid. It does not increase the total cholesterol in the blood. |
Maca stimulates hormone production and interferes with contraceptive pill. | Maca is an adaptogen that brings balance to our system and does not stimulate hormone production. Phytoestrogens are not present in maca and so it does not stimulate oestrogen production to interfere with contraceptive pills. |
Consumption of maca affects production of thyroid hormone due to glucosinolates present. | Maca in general has no effect on production of thyroid hormone. Raw maca however can cause this issue since there won’t be breakdown of glucosinolates. |
Maca increases testosterone. | Maca just nourishes the pituitary gland to improve the function of the endocrine system. Pituitary gland produces hormones that control growth, blood pressure, metabolism and all functions of our sex organs. The endocrine system is made up of organs called glands which produce and secrete hormones. |
Conclusion
So basically there is no single food that has the power to provide us with all the nutrients we need. Since we all want to be healthy, it will be best if we just consume a balanced diet. This will boost our immune system and nourish our body well. I think the reason why the narrative about superfoods is being pushed out there is to just encourage us to consume more fruits, vegetables, grains and nuts to ensure that we have all the needed in balanced proportion. Keep in mind that along with having a balanced diet, be sure to include some exercise. It’s time for me to go and consume more fruits and vegetables.
Van Den Driessche, J.J., Plat, J. and Mensink, R.P. (2018) ‘Effects of superfoods on risk factors of metabolic syndrome: A systematic review of human intervention trials’, Food and Function, 9(4), pp. 1944–1966. Available at: https://doi.org/10.1039/c7fo01792h.
Fernández-Ríos, A. et al. (2022) ‘A critical review of superfoods from a holistic nutritional and environmental approach’, Journal of Cleaner Production, 379(October). Available at: https://doi.org/10.1016/j.jclepro.2022.134491.
Tacer-Caba, Z. (2019) The concept of superfoods in diet, The Role of Alternative and Innovative Food Ingredients and Products in Consumer Wellness. Elsevier Inc. Available at: https://doi.org/10.1016/B978-0-12-816453-2.00003-6.
Wolfe, D. (2009) ‘Superfoods: The food and medicine of the future’.
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