Superfoods are believed to be extremely nutritious foods. They promise exceptional health benefits and are often associated with improved health. Superfoods have generally high concentration of specific nutrients. They could be rich in vitamins, minerals, fiber or antioxidants. Although it is a commonly used term, there is no scientific definition of what is a superfood. Superfoods might not be a magic bullet for health, but they can be a valuable addition in a balanced diet.
Let’s expose the health promises of these 5 popular superfoods.
Superfood 1: Watermelon, the Champion of Hydration
Watermelons are delicious, refreshing, and naturally hydrating fruits. They have over 90% water content. Staying hydrated helps to regulate body temperature especially during hot summer days. You can boost your immune system with vitamins A and C that you can find in watermelons. Watermelons are super for hydration. However, you can also consider other foods like cucumber, melon and coconut water.
Superfood 2: Berries, the Anti-Oxidant Powerhouse
Anthocyanin is the pigment responsible of the berries color. It’s a powerful antioxidant that may reduce inflammation and protect cells from damage. By eating berries regularly you will get a load of anti-oxidants that will help reduce the risk of chronic diseases.
Blueberries, blackberries, raspberries, and cranberries are packed with antioxidants and provide a good source of vitamins, fiber, and minerals.
Superfood 3: Fiber-Packed Leafy Greens
Leafy greens are a fiber-rich superfood. Incorporating fiber-rich foods into your diet, will help regulate digestion and promote the feeling of fullness.
There is a wide choice of leafy greens. From spinach to swiss chard, they are all packed with fiber. Leafy greens are also rich in essential vitamins and minerals like vitamins A, C, and K, as well as calcium and iron.
Superfood 4: Kimchi, the Probiotic Source
Kimchi is a traditional Korean dish made with fermented cabbage and other vegetables.
The fermentation process creates lactic acid. Lactic acid is an organic acid that has a role in cellular respiration and muscle function. It also promotes the growth of beneficial probiotic bacteria. Probiotics in kimchi contribute to a healthy gut microbiome. They may help regulate digestion and have anti-inflammatory properties. The chili peppers used in kimchi may have metabolism-boosting effects. Kimchi is a good source of vitamins A, C, and K. It’s also a source of fiber and minerals like potassium.
Superfood 5: Walnuts, the Brain Busters
Walnuts are an excellent source of omega-3 for people on a plant-based diet. The type of omega-3 fatty acid in walnuts is called alpha-linolenic acid or ALA. It is converted in the body into a usable form of omega-3. The highest conversion rate observed in some studies was up to 10%. Although this rate is limited, walnuts are still a good source of omega 3.
Walnuts are also a good antioxidant. They are rich in vitamin E that may help protect brain cells from damage. Eating walnuts regularly may improve memory, learning, and cognitive function.
Superfoods or Scam?
Many claimed superfoods are indeed nutrient-rich. They can have some health benefits to an extent. However, some labels claim to be the magic bullet for all your health problems. They set unrealistic expectations promising instant health benefits, from loosing weight to curing diabetes. These claims often lack strong scientific evidence.
Superfoods might just be regular foods with misleading marketing. Keep in mind that a single food can’t solve all your health problems.
How To Make All Your Diet Super
Before looking for superfoods, start by eating simple healthy foods. First of all, start by making your diet healthy and balanced. Compose your meals with whole grains, lean proteins, fruits and vegetables, and healthy fats. Limit the amount of ultra-processed foods, sugary drinks and unhealthy fats. When even possible, choose seasonal fresh products. They are usually nutrient rich and will be an addition to your diet.
Bottom Line
Superfood is a marketing term. Some superfoods are indeed packed with nutrients. They can be an addition when you include them to a balanced diet. Remember that Superfoods are not a magic bullet for all your health problems. Focus on a healthy lifestyle and variety to make your diet nutritious. Do your research before falling for a marketing campaign about any superfood or supplement.
