The word “Superfood” is widely used in marketing to sell products by influencing food trends. As a clinical dietitian, I do not believe “Superfoods” are really super for our health. 

Do you know why I say this?  

Because there is no scientific definition for superfoods and they usually refer to nutrient-dense foods as superfoods. As a dietitian, I do not recommend my patient to stick only with superfoods because there is no one food which provides all nutrients and prevents or cures disease. 

Superfoods are merely nutrient-dense foods and have nothing more to it.  

Is it true or not?

Superfood is not magic food that cures or prevents disease. However, it has a higher concentration of nutrients like vitamins, minerals, antioxidants, and other nutrients compared to basic nutrients in different foods, which benefits our health and well-being.

Are you interested in learning more about superfoods and would you like to know how to incorporate them into your diet? 

Then continue to read this blog, here I will explain superfoods, and how to incorporate them, and will also explain the difference between a balanced diet and superfoods.

Superfoods: What are they?

Superfoods are nutrient-dense foods loaded with essential nutrients which are required for our body to perform day-to-day activities and other bodily functions. It also provides various health benefits and promotes overall health and well-being. Here are the nutrients and their benefits which are present in superfoods.

Vitamins

Superfoods are packed with vital vitamins such as water-soluble vitamins like B and C and fat-soluble vitamins like A, D, E and K. 

Vitamin A is essential for vision and immune function, vitamin C is an antioxidant that supports the immune system and skin health, and vitamin K is for blood clotting and bone health. Kale is a superfood which contains significant levels of vitamins A, C, and K. 

Minerals

The food contains vital minerals such as calcium, magnesium and other minerals to promote muscle and nerve function, help to build bone mass, regulate water balance and act as other biologically active compounds in our body.

So, food rich in calcium helps to promote bone health, magnesium is involved in various functions in our body including biochemical reaction and metabolic function, and potassium for normal cell function. Superfoods which are rich in these minerals are spinach, kale and quinoa.

Antioxidants

Antioxidants such as flavonoids, polyphenols, and carotenoids help to protect our body from oxidative stress and free radicals. Antioxidants help to prevent damage to cells and prevent chronic diseases. Anthocyanins, a type of antioxidant rich in “blueberries” is one of the superfoods. It can reduce inflammation and reduce the risk of heart disease.

Fibre

Fibre is crucial for our body to maintain a healthy digestive tract. It also helps to maintain blood sugar levels and lowers cholesterol levels by preventing the reabsorption of fat. 

Superfoods like chia seeds and sweet potatoes have both soluble and insoluble fibre, which aids in digestion and promotes gut health.

Protein

Protein-rich food helps to build blocks of muscles, tissues, and organs. It also helps to repair muscle mass and promote muscle growth.

Quinoa is an example of a superfood that contains all nine necessary amino acids like egg which makes them a complete protein source. 

Healthy fats

Omega-3 fatty acids are essential for brain function, inflammation reduction, and cardiovascular health. Fatty fish like salmon and seeds like chia seeds are high in omega-3 fatty acids, which can reduce the risk of cardiovascular disease by increasing good cholesterol in the body.

Phytonutrients

Phytonutrients are the nutrients found in plants and have various beneficial properties. Superfoods like broccoli and kale have sulforaphane; a phytonutrient found in them have anti-cancer qualities, and lycopene is a phytonutrient found in tomatoes that can prevent or help to manage prostate cancer.

However, keep in mind that not all nutrients are abundant in one superfood, only a few types of vitamins or nutrients are abundant in one food, which is why they are called superfoods. You can also get the same nutrients from other foods by having a well balanced diet.

How to incorporate superfoods? Is it really required?

Including superfoods in your diet can be beneficial, but they are not essential for overall health. 

A well-balanced diet also provides vital nutrients. However, incorporating superfoods into our regular routine can improve the nutritional value of our meals. We can incorporate superfoods in our day-to-day meals by including them in our breakfast, snacks, smoothies, salad, juices and other dishes in all our meals.

Here are some practical tips to incorporate superfoods into our diet:

• To start a healthy day we can incorporate superfoods into our breakfast. For example, muesli with chia seeds, flaxseeds, fresh berries, a drizzle of honey and a sprinkle of cinnamon provide fibre, antioxidants, and omega-3 fatty acids.
  
  
• Another example is idli with thick vegetables sambar is a healthy option because fermented food is good for gut health and it has a good amount of protein in it. However, portion control and the quality of food are important.
  
  
• We can try smoothies and juices to incorporate superfoods for example spinach or kale with blueberries or acai berries, chia seeds, and a protein source like greek yoghurt or almond milk can blend for a healthy smoothie or juice. It is easy to make smoothies or juices which are nutrient dense especially loaded with vitamins, minerals and antioxidants. 
  
  

• Incorporating superfoods in salads by including a variety of greens such as kale, spinach and asparagus are topped with seeds, nuts and fruits (like chia seeds, flax seeds, almonds, walnuts and pomegranate or orange). It helps to increase the fibre content of the salad. They are also rich in healthy fats and phytonutrients.
  
  

• We can choose superfoods for our healthy snack options like goji berries, roasted chickpeas, and dark chocolate with nuts and seeds (70% cocoa or higher). This kind of nutritious snack helps to satisfy hunger or cravings and also provides nutrients.
  
  
• Adding turmeric with other spices for example turmeric with black pepper, lemon and salt is used to marinate fish and also used to make curry or dishes with seafood, poultry like salmon or mackerel or egg with turmeric or other spices to enhance flavour and nutritional value is more beneficial to health because it is rich in proteins, omega-3 fatty acid intake and other anti-inflammatory properties.
  
  
• We can also bake healthier cakes or bread by using low GI ingredients like almond flour with berries and dark chocolate to make cakes or cookies which are healthier than normal cakes.
  
  

Other examples of incorporating superfoods in our day-to-day meals are substituting white rice with quinoa or adding chia seeds to dry vegetable or rice dishes and using fibre-rich vegetables in our diet like sweet potato and kale. 

Overall, including superfoods may help us to improve the nutrient content of the food by providing more protein, fibre, and essential nutrients compared to the other dishes with basic nutrition.

Do superfoods help you to lose weight?

Superfoods are nutritious, high in fibre and antioxidants which help you to feel full longer and provide essential nutrients to your body without adding extra calories and support your weight loss journey.

However, superfoods alone do not help you to lose weight. 

If you want to lose weight, undertake regular physical activity, and a balanced diet with portion control. You could incorporate superfoods to boost energy without adding extra calories during your weight loss journey.

Conclusion

Superfoods are good for health but keep in mind that there is no one food which provides nutrients to our body. So instead of spending money on superfoods, focus on a well-balanced meal by choosing foods from a wide range of food groups. 

No matter what food you are consuming, always remember mindful eating, portion control, and regular physical activity are important to boost your immune system and your overall health and lose weight. Also, superfoods with other healthy habits are effective for weight management.


Varsha M,
Senior Clinical Dietitian, Simplyweight