Superfoods tend to come with many super claims. Claims of boosting your immune system, protecting against heart disease and cancer, and promoting weight loss, to name a few. Are all of these types of statements true? Or, are we just victims of marketing propaganda and ingesting foods that can actually be bad for us?
What is a superfood?
Definition
According to the Oxford Dictionary, nutrient-rich food is considered to be especially beneficial for health and well-being.
The Origin of the Term “Superfoods”
The use of the term “Superfood” has been recorded as far back as the beginning of the 20th century. However, it is only in the last decade, that it became popular in the mainstream language. Possibly as a result of a growing public interest in healthy food.
The First Superfoods
Spinach is probably the first vegetable with a claim to this title. Sales peaked in the 1950s as a result of the popularity of Popeye, the cartoon character who gulped down tins of spinach to give him strength.
5 Myths about Superfoods Busted
1) Goji Berries
The Claim: Goji berries have been a traditional part of Chinese medicine for centuries. Available in dried fruit or juice form, these shriveled, red berries are alleged to boost the immune system and brain activity, protect against heart disease and cancer and improve life expectancy.
The Reality: The British Dietetic Association (BDA) argues that you would need to drink 13 servings of goji berry juice to get as many antioxidants as you’d find in one red apple.
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2) Quinoa
The Claim: The South American supergrain contains up to 18 percent more protein than any other grain, and amino acids to build muscle and body tissue. Naturally gluten-free, it also has a low glycemic index (GI).
The Reality: Despite the protein, quinoa contains potentially gut-irritating saponins and lectins. Some report gas and bloating after eating it, which might be because of its very high fiber content.
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3) Coconut Water
The Claim: Coconut water has become one of the fastest-growing soft drinks in Europe. It is said to be high in potassium and magnesium. These minerals are depleted after exercise, so coconut water is often sold as a post-workout drink.
The Reality: While coconut water is relatively low in calories (around 20kcal per 100ml), most of these come from naturally occurring sugar. One 330ml serving contains three teaspoons of sugar, half your recommended daily allowance.
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4) Acai Berry
The Claim: With double the antioxidants of blueberries, along with protein, fiber, essential fats, vitamins, and minerals, they are also touted as a weight-loss aid.
The Reality: The supposed weight-loss effect is unproven, and few scientific studies have tested the benefit of acai in promoting weight loss.
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5) Wheatgrass
The Claim: Loved by everyone from Gwyneth Paltrow to Elle Macpherson, this liquidized or powdered grass is an ingredient in juices and smoothies.
The Reality: It doesn’t even enough nutrients to count towards your five-a-day.
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The Real Superfoods as Ranked by the Experts
Researchers at William Paterson University, New Jersey recently produced a list of “powerhouse fruits and vegetables” ranked by the amounts of 17 critical nutrients they contain.
The superfoods are scored by their nutrient density – the content of fiber, potassium, protein, calcium, folate, vitamin B12, vitamin A, vitamin D and other nutrients, all considered important to public health. These truly deserve the title “The Real Superfoods.”
6 Superfoods Trending at the Moment
As we all know, superfood trends tend to come and go. Here are the top superfoods people are talking about at the moment and why.
1) Bee Pollen
What: The pollen collected by bees from flowers. It is rich in proteins, amino acids, folic acid and contains all of the B vitamins, including vitamin B12 which can be hard to find in vegetarian sources.
Potential Benefits: Boosts energy levels, soothes skin conditions, curbs cravings and acts as an aphrodisiac.
Use: Sprinkle bee pollen (No products found. on Amazon) on salads and smoothies.
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2) Maca
What: A root with a rich supply of nutrients, including minerals, vitamins (particularly B vitamins), fatty acids, amino acids, and sterols.
Potential Benefits: Increases energy levels, reduces stress and improves libido and general immune function.
Use: Maca powder (No products found. on Amazon) can be added to smoothies, juices, yogurts and fruit salads.
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3) Brussel Kale
What: A combination of kale and Brussel sprouts that is produced ‘naturally’ through cross-pollination
Potential Benefits: A 100 grams of Brussel Kale is said to have double the vitamin B6 and twice the amount of vitamin C compared to its father (the brussel sprout).
Use: As part of a meal, similar to as you would with other types of vegetables from the cabbage family.
4) Sasha Inchi Seeds
What: The seeds of a plant grown in Peru.
Potential Benefits: Contains tons of healthy omega acids including 3, 6, and 9. Promotes the reduction of high cholesterol levels and excess weight gain.
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5) Salsify
What: A white root vegetable which goes by the name “oyster plant.”
Potential Benefits: Low in calories, high in fiber and helps keep weight and belly fat down.
Use: The root can be used like a potato – try mash, roast or bake. While the shoots and flower buds can be added to salads.
6) Kelp
What: A seaweed which is rich in minerals – iodine, potassium, magnesium, calcium, and iron.
Potential Benefits: Regulates metabolism, promotes healthy skin and hair and helps the functioning of the thyroid gland.
Use: In salads and stir-fry dishes or add kelp powder (No products found. on Amazon) to smoothies.
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The truth about superfoods. Pin It For Later!
H/t: Evoke.ie
Looking for the secrets to living a long and healthy life could be as simple as following the same lifestyle as your parents and grandparents. They grew up at a time when food fads weren’t as prevalent as they are today yet they were healthy enough to raise a family. Please share the truth about superfoods with your friends and family.
Last update on 2025-04-19 / Affiliate links / Images from Amazon Product Advertising API
