Superfood is a term that refers to food that is significantly nutritious and contains special health-boosting abilities. It is often seen in different places now and then. And it is very natural to have questions like, What actually is a superfood? However, let us disappoint you first. There is no widely accepted definition or class of superfood. Doctors and nutritionists often hate the word for its misleading uses. The term superfood is negative when it is unscientific & a marketing term. But what if we take a systematic scientific approach and explore everything within? This is what we will be doing today.
First, let’s meet the writers. We are Team My Organic Body & Diet (MyOrganicBD). A Group of writers, doctors, and nutritionists working together to create the most insightful knowledge that will help you in real life. With our vast experience in this field, you should find almost all the answers related to superfoods.
In this article, we will discuss the most important questions about superfoods. Will discuss why the term is so common, what makes a food a superfood, proven health benefits, types, lists and overall basics of superfoods.
Let’s start.
What is a Superfood?
Superfoods refer to foods that are significantly high in nutrition, minerals, and health-boosting properties according to Cleveland clinic, the nutrition source & other wellness authorities.
Let’s break it down to help you understand. Significantly high in nutrients can refer to both the diversity of nutrients and the abundance of certain nutrients.
Health-boosting properties can come in many different ways. Food can have different components that provide great health benefits. For example, gingerol in ginger can help with blood sugar and immunity. However, gingerol is not considered a traditional nutrient.
It is important to clear that the term superfood is not a scientific classification approved by health professionals. Rather it’s more a marketing term.
What is inside the word Superfood?
This part may seem a bit unnecessary, but it should make the article more interesting. The term Super is related to something extraordinary or a superpower. The essence of the super makes everything seem so cool and beyond comparison. It’s such a magic word that makes anything seem godly. So, when it comes to superfoods, you can guess the consequences.
In real life, there is no actual superhero. No Superman, no Batman, no Spider Sense. I hope you got my point. But if we don’t take the word literally, there are superheroes like war heroes, doctors, and maybe your dad. The term superfood actually follows a similar pattern. It will get clearer as we progress.
As we have seen, the term superfood has an inherent power to it. So, people, especially marketers, used the term to make something seem like super nutritious food. It works amazingly as a marketing term. But this is what made the term widely hated by the professionals. Most often, foods that are claimed to be superfoods carry very understated information. Also, a dilution of health & wellness. In time, this can have a negative impact!
What Nutrients Make a Food a Superfood?
No matter how many professionals suggest superfood is not a thing, people are always going to ask if this or that is a superfood. There are indeed no widely accepted criteria for a superfood. But, as we have been working on this for a long time, we understand people’s urge to know the answer. So, we followed a strict set of rules to find out if something is worth calling a superfood or not. It’s nothing official, but people appreciate our approach to superfoods by letting them know the true facts, the whys and whys nots.
Let’s discuss the basic structure of the criteria. There are 3 core values for a superfood according to the structure we are following. If a food meets the criteria in any one of them, that can be called a superfood. Check them out—
- A food that has an abundance of nutrients in a considerable amount.
- A food that has rare nutrients in a significant amount.
- A food that contains a special ability for health boosting and overall wellness.
For example, Greek yogurt has a significant amount of protein, which fills the second criterion. It also has probiotics. Can reduce blood sugar as per Dr. Shirin Panahi University of Laval, Canada. After analyzing all the factors, we can easily call Greek yogurt a superfood.
Hope all is clear now.
What are the key health benefits of a superfood?
The key benefit of superfoods is a noticeable change in health and wellness. This can be anything like getting good vitamins, increasing mental ability, or feeling happy. You can have lower blood sugar with some foods. Some foods may lower your blood cholesterol. Some foods can improve your blood flow. Some foods flood your body with antioxidants and so on.
Here are the key science backed health benefits :
- General wellbeing
- Immune support
- Energy & Vitality
- Beauty within
- Gut health
- Mental clarity & mood support
- Brain health
- Anti aging
- Muscle recovery
- Performance
- Man’s health
- Woman’s health
In a single sentence, superfood helps improve your overall wellness. Below we discuss a few how it works for your better understanding.
How Do Superfoods Support the Immune System?
Superfoods support the immune system because they often contain powerful antioxidants, immune-boosting vitamins, and minerals. It is the most common characteristic among superfoods. Citrus fruits, garlic, ginger, turmeric, yogurt, spinach, almonds, green tea, mushrooms, and blueberries boost immunity with vitamins, antioxidants, and anti-inflammatory properties. Those foods contain antioxidants like flavonoids, polyphenols, vitamin C, and other bioactive components. Many of them also have an anti-inflammatory response, preventing the chance of chronic disease. Vitamin C, vitamin D, and B vitamins play essential roles in our overall immunity. Zinc, Iron, and other elements required for white blood cell production are essential for immune system benefits.
Can superfoods boost brain health?
Yes, many superfoods contain a good amount of brain-boosting components. Food that has omega-3 fatty acids, antioxidants, vitamin B complex, E, and C works best for boosting brain health. Those can improve memory, focus, and learning capability. Blueberries, fatty fish and turmeric are some of the best brain boosting superfoods.
How does superfood detox your body?
Superfoods are not specifically for direct detox. No food can do that. Our body already has detox organs like the liver and kidneys. But some superfoods can support those organs, helping to boost the detox capability of our body. Components like fiber, antioxidants, sulfur and chlorophyll fight with free radicals, improve digestion, and support detox organs. Garlic, beets, and lemons are some of the detox superfoods.
Can Superfoods Help with Chronic Disease Prevention?
Yes, superfoods offer significant protection from chronic diseases if you take them regularly. Superfoods like berries, green tea, or green vegetables contain high amounts of antioxidants. Antioxidants protect the body from oxidative stress. This is one of the reasons for chronic heart disease and cancer. Chronic inflammation can cause diseases like arthritis, diabetes, and heart disease. There are many superfoods, like fatty fish and turmeric, that reduce inflammation. Some superfoods contain healthy fats, which often reduce the amount of LDL in the body. This can help with high cholesterol-related chronic heart disease. Some superfoods like leafy greens, green tea and ginger have cancer-protecting bioactive components. There are numerous superfoods, and each of them works differently to protect the body from chronic diseases. So, the actual discussion is quite vast. I hope you got your answer within this paragraph.
We wrote a detailed article on superfoods for wellness to know more. Please read this.
What are the types of superfoods?
We can define superfood types in many ways.
There are 7 types of superfoods based on their function.
- Antioxidant-Rich Superfoods: Blueberries, acai berries, dark chocolate.
- Brain-Boosting Superfoods: Fatty fish, turmeric, eggs.
- Heart-Healthy Superfoods: Oats, avocados, olive oil.
- Detoxifying Superfoods: Garlic, beets, lemons.
- Immune-Boosting Superfoods: Citrus fruits, ginger, mushrooms.
- Bone & Joint Supporting Superfoods: Sardines, chia seeds, almonds.
- Energy & Metabolism Superfoods: Quinoa, maca root, sweet potatoes.
Here are the categories of superfoods based on food type.
- Fruit as Superfoods
- Super Vegetable
- Animal based Superfoods
- Seeds & Nuts
- Grain & Pseudograin
- Herb & Leaf as Superfoods
- Fungi as Superfoods
- Fermented Superfoods
What are the best superfood list for wellness?
Here are some of the best superfoods for wellness:
- Bone Broth
- Sardines
- Leafy Greens
- Moringa Powder
- Natto
- Carrot
- Curry Leaf
- Chia Seeds
- Quinoa
- Beetroot
- Turmeric
- Avocado
- Berries
- Dark Chocolate
- Extra virgin Olive Oil
- Yogurt
- Flaxseeds
- Ginger
- Apple Cider Vinegar
- Walnuts
- Pumpkin seeds
- Green tea
- Oatmeal
- Deep green vegetables
- Greek yogurt
- Eggs
- Citrus fruits
- Oysters
- Almond
- Lentils
- Seaweed
- Cranberries
- Coconut
- Banana
- Sweet potato
- Edamame
- Beef Liver
- Ginseng, etc.
We hope the list will go on over time.
What Are Easy Ways to Add Superfoods to Meals?
If you are looking for easy ways to add superfoods to your daily diet, there are hundreds. You just need the desire and a bit of effort to do so. To begin with, start your day with a nice cup of unsugared green tea with ginger. Both of these have immense health benefits. Change your breakfast pre-made food with healthy oats and milk. Sprinkle some pumpkin seeds and flaxseeds over the bowl. Change your salty, oily chips and unhealthy sweet treats into nuts, edamame, or maybe some berries. Choose to eat sardines and salmon, and other fishes, weekly. Eat eggs, mushrooms, and beef liver instead of fast food. Eat more green leafy vegetables, make a tasty salad, or blend and drink beetroot juice. Choose whole grains, red rice, red wheat, and foods full of fiber. Drink coffee with honey instead of white sugar. Those are some of the ways you can easily incorporate superfoods into your diet.
Can Superfoods Be Used in Smoothies and Snacks?
Yes, superfoods can be used in smoothies and snacks. It is the easiest way to add health-boosting ingredients effortlessly to your diet. Fruits and berries are the most obvious superfoods we always use. Add a banana with milk and sprinkle some chia seeds in your drink. Flaxseeds are also a very versatile ingredient that goes well with almost anything. Greek yogurt is another delicious superfood for smoothies. It contains significantly higher amounts of protein and probiotic benefits than regular superfoods. Cocoa powder is one of the most loved superfoods that you can add to your smoothie. Chocolate contains a range of health benefits, such as heart health, brain health, and more. If you are focusing on wellness, you can add turmeric, ginger, or spinach to your smoothies. Do not eat sugar with your smoothies; instead, add a spoonful of delicious honey. Honey will keep your sugar spikes in control with a range of bioactive components.
There are also numerous superfoods that you can eat as snacks. Nuts and seeds are common ingredients that go well with snacks like muffins and biscuits. Dark chocolate is another snack you can eat between meals. Roasted chickpeas and edamame are things you can eat while watching Netflix. Fruits and coconut chips are also some of the great superfood options for snacks.
How Do Cooking Methods Affect Superfood Nutrients?
Cooking methods can affect different superfoods. Cooking can reduce the number of vitamins, such as vitamin C and vitamin B, as those vitamins can leach into the water. Some bioactive components can also be destroyed by heat. But it is not true that uncooked or undercooked foods are healthier. This is because cooking can sometimes increase the absorbable nutrients in a food. When it comes to vegetables, cooking too much can reduce some benefits. Seaming or cooking shorter is better for their health benefits. We suggest checking the best way to prepare for maximum benefits. There is no simple answer to the best cooking method as it can be different for each food.
Should You Choose Fresh, Frozen, or Dried Superfoods?
When choosing a form of superfood, people often fall into this confusion. Let’s help you get a better understanding of this. Most times, fresh superfoods are the most delicious and flavourful. It contains the most nutrients. But it is certainly not the most convenient way. Fresh foods do not last long, and their nutritional profile can decrease easily.
On the other hand, frozen food can contain better nutrients and taste than fresh food that has been stored without freezing. The freezing process also allows you to eat superfoods for a long time, even out of season. However, the longer you freeze the taste & quality become more compromised. Should you choose fresh or frozen food? Well, it depends on your desire & situation. If you want to buy a small amount, get fresh ones. If you want to enjoy a certain food for a long time, get a lot of it in season and freeze it to enjoy for months.
Dried superfoods contain more sugar and are dense in nutrients. It’s also easy to get a lot of calories from dried food. The drying process also changes some of the chemical properties of the food. But those can also be very useful and healthy in many situations. So, we suggest, don’t overthink, and choose what feels most convenient for you.
Can Eating Too Many Superfoods Be Harmful?
Yes, eating too many superfoods can be harmful, but it depends on what superfood you are eating. You can certainly eat 10 to 20 grams of ginger & turmeric. But the amount will be a lot more for another superfood like eggs. Some superfoods are hard to overdose on; for example, you would have to eat 400 bananas in one day to have a potassium overdose. But if you have diabetes, more than one banana would not be right for you. Similarly, these rules are not the same for everyone. It depends on physique, health condition, gender, and many other factors. Research each food individually for a better grasp of the right amount of a superfood for you.
Are There Allergic Reactions Associated with Superfoods?
No, allergic reactions are usually not associated with superfoods. But some people can be allergic to any superfood. In general, many superfoods do the opposite. A lot of them reduce inflammation and immune overreactions. But the fact is, anyone can be allergic to any food. When that happens, it’s always recommended to avoid that food.
FAQ
What food is a superfood?
Superfood refers to food that has extraordinary health-boosting capabilities. However, according to professionals, there is no single superfood. A varied diet is a must for good health. If we accept that fact first, we can say superfoods are foods that are relatively more nutritious than others.
Is honey a superfood?
Yes, honey is considered a superfood for its wound-healing and immune-boosting properties. Honey contains a lot of potential bioactive components and antioxidants that have a lot of potential for good health.
Is milk a superfood?
Yes, milk contains protein, calcium, vitamin D (when fortified), and B vitamins with numerous minerals. With its diversity of nutrients, milk can easily be called a superfood according to our criteria.
Is rice healthy?
Rice can be healthy, and it can be unhealthy, too. White trimmed rice doesn’t contain vitamins, fiber. It also raises blood sugar instantly. On the other hand, whole grain red rice contains a lot of fiber, magnesium, and B vitamins. Red rice also has a low glycemic index.
Is coffee a superfood?
Interestingly, coffee can be considered a superfood for its brain-boosting special ability. It also contains antioxidants with anti-inflammatory effects.
Is garlic a superfood?
Yes, garlic has several health-boosting abilities. It is full of powerful antioxidants and bioactive components. It can help with heart health, blood sugar, gut health, and cancer protection capabilities.
What food makes you live to 120?
No single food guarantees extreme longevity. All you can do is get a balanced diet, sleep well & exercise well. Live a disciplined life. Good food is not enough for longevity, you also need to maintain a very disciplined and healthy, happy life. After doing all this, you can cross your fingers to live as long as you can. But even then, it’s very difficult to live that long naturally.
Final Thoughts
Superfoods are not some magic pills that can give you instant good health and longevity. It’s just a term that will help you distinguish more nutritious foods among all the options we have. In this article, we tried to present a complete guide on the best superfoods as a basic. If you are reading this far already have a basic understanding of it.
Read the science backed health benefits of superfoods to know more.
Mr. Shariful Alam Pavel believes in natural living. To live a healthy conscious living, we need to eat green, live green. MyOrganic Bd is a green wellbeing brand, educating millions to live a better life with mother nature.
