Food & Drink
FinanceWhat is a Superfood?
I see the term “Superfood” used quite often to describe certain foods like blueberries, broccoli, and flax seed, and it makes me wonder how a food becomes designated a superfood and what does that really mean, if anything?
A superfood is generally considered to be a food that is particularly nutritious or otherwise beneficial to your health and overall wellness. Many people believe that superfoods can help ward off things like heart disease, cancer, cholesterol, and more.
The word “superfood” is mostly used as a marketing term to describe foods with high phytonutrient content. However, there is no legal definition of the term “superfood” and it isn’t commonly recognized among dietitians or other nutrition professionals. [1]
Even if there isn’t a standardized medical definition for superfood these foods are all very super in their own way. It shouldn’t surprise anyone to see that the list of superfoods contains mostly fruits and vegetables and if your regular diet contains a fraction of these items you are off to a great start. As I have said many times before, everything in life should be taken in moderation and this applies to your intake of superfoods as well
When it comes to your diet variety is key. I’m sure William Cowper didn’t have superfoods in mind when he penned, “Variety’s the very spice of life, That gives it all its flavour”, but we can all do well to apply that same philosophy to our diets and start by sampling from the many superfoods.
Here is a partial list of foods that have been described as superfoods:
- Açaí
- Alfalfa sprouts
- Aloe Vera
- Avocado
- Bee Pollen
- Berries (Bilberry, Blackcurrants, Blueberries, Wolfberries aka Goji Berries, Raspberries)
- Blue/Green algae
- Broccoli
- Cacao, Raw chocolate
- Chilli Peppers
- Flax seed
- Garlic
- Honey
- Legumes (beans, peas, lentils)
- Noni Fruit
- Oats
- Oranges
- Papaya
- Pumpkin
- Rose hips
- Salmon
- Soy
- Spinach
- Tea (green or black)
- Tomatoes
- Walnuts
- Yacon Root
Did I miss one? What is your favorite superfood?
1. http://en.wikipedia.org/wiki/Superfood
Image credit: http://flickr.com/photos/atul666/175223788/
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June 25th, 2008 at 3:56 am
Soy is not a superfood!
July 1st, 2008 at 11:06 pm
Hi there. Just curious. I read on the list of super foods that blue/green algae was considered a super food. Can you give me more insight in how this is consumed? Recently I visited a lake in Oregon that stated that people should not swim in the water due to a contaminant named blue green algae. Is this a different substance? Am I mis pronouncing the word?
Loving your page!
Thanks,
Amy
July 1st, 2008 at 11:21 pm
Hi, Me one more time. Wanted to fill in a previous reader about soy….
Omega-3 fatty acids
Toasted soybeans
Toasted soybeans
Omega-3 fatty acids, for example, alpha-linolenic acid C18-3, all cis, 9,12,15 octadecatrienoic acid (where the omega-3 refers to carbon number 3 counting from the hydrocarbon tail whereas C-15 refers to carbon number 15 counting from the carboxyl acid head) are special fat components that benefit many body functions. However, the effects which are beneficial to health are associated mainly with the longer-chain, more unsaturated fatty acids eicosapentaenoic (20:5n-3, EPA) and docosahexaenoic acid (22:6n-3, DHA) found in fish oil and oily fish. For instance, EPA and DHA, inhibit blood clotting, while there is no evidence that alpha-linolenic acid (aLNA) can do this. Soybean oil is one of the few common vegetable oils that contains a significant amount of aLNA; others include canola, walnut, and flax. However, soybean oil does not contain EPA or DHA. Soybean oil does contain significantly greater amount of omega-6 fatty acids in the oil: 100g of soybean oil contains 7g of omega-3 fatty acids to 51g of omega-6: a ratio of 1:7. Flaxseed, in comparison, has an omega-3:omega-6 ratio of 3:1.
[edit] Isoflavones
Main article: Isoflavone
Soybeans also contain the isoflavones genistein and daidzein, types of phytoestrogen, that are considered by some nutritionists and physicians to be useful in the prevention of cancer and by others to be carcinogenic[citation needed] and endocrine disruptive[citation needed]. Soy’s content of isoflavones are as much as 3 mg/g dry weight.[citation needed] Isoflavones are polyphenol compounds, produced primarily by beans and other legumes, including peanuts and chickpeas. Isoflavones are closely related to the antioxidant flavonoids found in other plants, vegetables and flowers. Isoflavones such as genistein and daidzein are found in only some plant families, because most plants do not have an enzyme, chalcone isomerase which converts a flavone precursor into an isoflavone.
July 2nd, 2008 at 6:29 am
Hi Amy,
That is a great question about blue-green algae. I had to do some research on this to get a handle on it. I found that certain forms of blue-green algae (cyanobacteria) are sold as food. Most commonly, Aphanizomenon flos-aquae (AFA) and Arthrospira platensis (Spirulina). Some people suggest that they could become a significant part of human food supplies and for that reason they are tagged as a superfood.
Both forms are consumed as a dietary supplement in capsule or powder form. They contain high amounts of protein and other vitamins and minerals.
Here is a FAQ on AFA: http://www.bluegreenfoods.com/AFA_FAQ.htm
Here is some information on Spirulina: http://en.wikipedia.org/wiki/Spirulina_(dietary_supplement)
July 26th, 2008 at 8:45 am
2 super foods that are listed should not be comsumed by people with arthritus. They are tomatoes and peppers which are night shade veggies and cause swelling of joints. jUst a heads up on that one.
July 29th, 2008 at 4:10 pm
I recently posted a review of six popular acai and other super-fruit juice products.
You may be interested in reading it:
http://www.acai-berry.tv/juice_comp.html
Mark
August 8th, 2008 at 9:56 am
Acai is amongst the foulest tasting things I’ve ever put in my mouth. I’m going to stick with blueberries.