What are superfoods? The term, "superfood" seemed to appear out of nowhere in the late 1990s, after researchers began discovering that some fruits, berries and vegetable contain high levels of antioxidants and other ingredients that have powerful health benefits. Every time a new "superfood" was announced, sales of that food and extracts of it soared, only to be replaced by the next superfood to come on the scene. Is there anything to substantiate the claim that some foods are more "super" than others or is it all marketing hype?
What are Superfoods?
According to Wikipedia, superfood is "an unscientific marketing term used in various contexts." It goes on to say that the term is sometimes "used to describe food with high nutrient or phytochemical content that may confer health benefits."
Although the origin of the word is unknown, one of the first references to superfoods was made by Aaron Moss in an August, 1998 issue of the Nature Nutrition journal in which he stated that some foods are so nutritious they "might be labelled as superfoods." Apparently, some marketers took him at his word and did just that, but does that mean there is nothing more to superfoods than the label? A look at some foods that have been given the superfood label over the years indicates that Moss may have been right.
Some Famous Superfoods
Blueberries were one of the first foods to be labelled a superfood. What's so super about blueberries? A lot, really:
- Anthocyanins are the dark red and purple pigments found in blueberries and some other berries. Anthocyanins are known to be some of nature's most powerful (or "super") antioxidants.
- Blueberries contain high levels of vitamin C.
- Blueberries are rich in the essential mineral, manganese.
- A 2009 Natural Therapies Pages article, Maintain Your Brain, points out that blueberries "contain substances that can help with short term memory, navigational skills, balance, and coordination."
Other berries that have been introduced to the market as superfoods include acai berries and maqui berries. While it can be argued that both of these berries have been over-marketed, there is little dispute about their health benefits. A 2011 NT Pages article, Why Eat Maqui Berries?, for example, states that in addition to anthocyanins, maqui berries "contain specific anthocyanins known as delphinidins that demonstrate powerful anti-inflammatory activity in the body."
Broccoli is one example of a dark green super-vegetable. Also rich in antioxidants and anthocyanins, broccoli and other dark green vegetables are known to decrease the risk of serious diseases such as diabetes, heart disease and some forms of cancer.
Salmon and other cold water fish have been labelled superfoods because they are rich in omega 3 fatty acids. Omega 3s are the "good cholesterol" that helps the body shed fat, reduce the build up of fat on blood vessel walls and can help alleviate the symptoms of arthritis and many other inflammatory diseases.
In a nutshell, superfoods can be summed up as foods that are:
- Good sources of antioxidants.
- Have anti-inflammatory properties.
- Are low in calories.
- Are high in soluble fibre.
- Are either low in fat or contain healthy fats.
Critics of superfoods argue that by focusing attention only on the latest superfood fad, we may deprive ourselves of a balanced diet. While there may be some truth to this claim, it can also be argued that the label, "superfood" has done a great deal to inform the public about the benefits of eating natural foods and the dangers of a predominantly processed foods diet. While "moderation in all things" is good advice, when it comes to our diet, the best advice is probably to be more moderate in our consumption of processed foods and less moderate in our consumption of "superfoods" such as natural fruits, vegetables, legumes, nuts and unprocessed grains.
Originally published on Apr 15, 2013
