Science Of Superfoods: Separating Facts From Myths

Today, the term superfood is tossed around quite a bit. It has become a popular buzzword in conversations about food and health. A quick online search will reveal many superfoods lists. However, what often goes unnoticed is that these so-called superfoods have been part of our diets for a long time. Let’s explore their meaning and origin of these dietary wonders and separate superfood facts from superfood myths.

What Are Superfoods?

The Oxford English Dictionary defines superfood as “A food considered especially nutritious or otherwise beneficial to health and well-being.” In contrast, the Merriam-Webster Dictionary defines it as “a food (such as salmon, broccoli, or blueberries) that is rich in compounds (such as antioxidants, fiber, or fatty acids) considered beneficial to a person’s health.” Fruit and vegetables rich in antioxidants, like blueberries, kiwi fruit, and goji berries, often feature in a superfoods list.

Scientifically speaking, there is no universally accepted definition of a superfood. Generally, it is described as a food satisfying nutritional needs associated with promoting individual well-being, supporting health, and preventing illness.

Superfood is a marketing term and outside the marketing world, there is no such thing as a superfood — by scientific standards at least. Major consumer markets lack an official definition for the term ‘superfood.’ This label is not commonly used by experts, dietitians, or nutrition scientists, and there are no established criteria or legal classifications designating any food as a superfood. The food industry typically applies the designation of “superfood” to nutrient-rich foods believed to provide health benefits.

In her new book “Unsavory Truth,” nutrition expert Dr. Marion Nestle wrote that the term is just a marketing concept. Healthy balanced diets are about our overall eating pattern, not just a handful of nutrient dense superfoods.

Origin and History of Superfoods

The term ‘superfood’ was coined in 1915, as documented by the Oxford English Dictionary and Merriam-Webster Dictionary. It started gaining ground in the early 20th century as it came to be adopted as a marketing strategy by The United Fruit Company to promote the consumption of bananas. They highlighted bananas’ practicality, affordability, and nutritional value through colorful advertising campaigns and informational pamphlets. These promotions encouraged people to incorporate bananas into their daily diets. They suggested various ways to consume them, such as adding them to cereal and salads or frying them for dinner.

They even created a cartoon character named Chiquita to market their bananas. She was a popular and enduring figure, appearing in print ads, television commercials, and even had her comic book series. However, Chiquita’s sunny image starkly contrasted with the UFC’s dark history in Latin America.

The popularity of the term ‘superfood’ surged even further when it gained endorsements from medical journals and physicians who claimed that a banana-rich diet could treat conditions like celiac disease and diabetes. These health benefits led to bananas being seen as a symbol of health, and they became a staple in the diets of children and infants. The United Fruit Company capitalized on these health benefits in their promotional materials, contributing to the banana diet craze of that time.

Thus, in the late 20th and early 21st centuries, superfoods became a marketing tool to promote specific foods, dietary supplements, foods with added ingredients, and self-help books focused on fad diets. 

Separating Facts From Myths on Superfoods

With the superfoods lists just a click away, separating scientifically supported superfood facts from exaggerated claims is essential. Let’s look at some superfood facts:

• Nutrient dense – Superfoods are often rich in specific nutrients. Still, no single superfood can provide all the nutrients the body needs. Relying solely on one superfood does not provide a balanced diet. According to registered dietitian Taylor Wolfram, the healthiest diets are diverse and balanced rather than being based solely on superfoods.

• Antioxidants rich – Superfoods are rich in antioxidants and protect the body from free radicals. They potentially reduce the risk of conditions like cancer and cardiovascular diseases. However, relying on their antioxidant properties alone is insufficient for overall health. While they can be beneficial components of a balanced diet, maintaining good health requires cultivating a healthy diet and a healthy lifestyle.

• Low in calories – Certain superfoods provide a higher concentration of essential nutrients per calorie than many other foods, making them a valuable choice for fulfilling your nutritional requirements while keeping calorie intake in check. Yet again, relying solely on low-calorie superfoods while consuming them excessively would not effectively serve the intended purpose.

These were some superfood facts. Now, let’s debunk some common superfood myths:

• They are cure-all foods – The term “superfood” lacks scientific quantifiability and can potentially mislead consumers by promoting one type of food over another. While there are numerous health benefits of superfoods, they should not be solely relied upon to achieve health goals. Combining nutrient dense superfoods with other vegetables and fruits can provide a more balanced diet and fill nutritional gaps. Diversity in dietary choices should be prioritized over an exclusive focus on superfoods, as balance and variety play vital roles in healthy eating patterns.

• They are expensive – Contrary to popular belief, nutrient dense superfoods are not always expensive. While goji berries and acai powder may be expensive, many other affordable superfoods are packed with nutrients and offer numerous health benefits. For example, canned peas, carrots, and whole-grain versions of staple foods such as rice, bread, and pasta are excellent sources of dietary fiber.

• They are only exotic foods – Superfoods are not exotic or rare; they are everyday food items like eggs or quinoa that offer excellent nutritional value. It is essential to recognize that many healthy foods exist beyond the label of superfood. Labeling specific foods as super may inadvertently suggest that other nutritious foods provide less health benefits. In contrast, foods like carrots, apples, and onions offer valuable nutrients such as beta-carotene, fiber, and quercetin despite not being classified as superfoods.

• They make you invincible – Superfoods will not make you invincible! According to Cancer Research UK, superfoods are often used to discuss foods that improve health and prevent life-threatening diseases. However, this is not backed up by science. Adding superfoods like blueberries, broccoli, raspberries, and other fruits and vegetables to a balanced and healthy diet can lower cancer risk. Still, it is unlikely that any single food will make much of a difference.

• They can replace medical treatment – One of the riskiest superfood myths is that they can act as substitutes for medical treatment. However, that’s not true. They can only complement a healthy lifestyle and dietary choices. Like other nutrient-rich foods, superfoods can provide specific necessary nutrients to support recovery for individuals with certain health conditions.

According to Catherine Collins, chief dietitian at St George’s Hospital in London, “There are so many wrong ideas about superfoods that I don’t know where best to begin to dismantle the whole concept.”

The verdict of the jury is, it’s unwise to rely solely on foods labeled as superfoods by marketers or accept all claims uncritically regarding health. A more prudent approach to health involves a diverse and well-balanced diet that includes a variety of nutritious foods.

Balanced Diets, Not Superfoods

While consuming nutrient dense superfoods is beneficial, a healthy balanced diet relies on a diverse range of nutritious foods in appropriate portions. One must combine items from the superfoods list with those not on the list for optimal nutrition. Additionally, regular exercise, sufficient sleep, hydration, and stress management contribute to a holistic and sustainable approach to health and fitness. Relying solely on a limited selection of nutrient dense superfoods marketed to improve well-being is unrealistic; a balanced diet is the key. The focus should be on an overall super-diet rather than fixating on individual foods from the superfoods list.

Beat The Fad Of Superfoods

The term superfood has captured our attention, as these nutrient-dense foods offer certain health benefits. Still, they should complement, not replace, a balanced diet. Beware of exaggerated superfood myths, and remember that true wellness is found in the diversity and balance of our dietary choices. They can be a part of our journey to better health, but they are not the sole path.

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FAQs

• Which food is superfood?

As of now, no established category qualifies any food as a superfood. Marketers label any nutrient-rich food that offers enhanced health benefits as a superfood if they want to sell it.

• Are superfoods effective?

The nutritional benefits of superfoods make them effective only if appropriately incorporated into a balanced diet. One superfood alone cannot help maintain good health. Thus, they are effective if they are part of an overall balanced diet that differs as per an individual’s nutritional needs.