Superfoods, one the most common term nowadays, is considered to be a perfect inclusion in our diet to maintain our fitness. What are superfoods? Which ones should we consume? How “super” are they anyway?
Having an exhaustive list of super foods is quite tricky. Just when you have been too regular with consuming flax seeds and blueberries, you get to know that chia seeds & moringa are the way to go. With new nutrition information coming in daily, it is very difficult to keep by including additional super foods in our diet.
Superfoods are rich in compounds beneficial to a person’s health & well-being. It is important to note that the word “superfood” was used by marketers almost a decade back to deploy a marketing strategy that skyrocketed sales. The use of the word “super” in the food industry is not regulated. This essentially means anyone can use this word to advertise their product-irrespective of the fact that the product is “super” or not.
The concept of some foods having more nutrition & health benefits than standard foods is not new. Experts have long studied the nutritional benefits of functional foods- foods that benefit/affect one or more functions of the body beyond adequate nutritional benefits either leading to improved health or reducing the risk of a disease. This resonates with superfoods! It is important to note here that labeling of functional foods & its health claims are regulated. Most countries have regulated authorities who protect & support consumers in making healthy choices. All the facts & health claims as mentioned in functional foods have to be scientifically proven.
Are superfoods really a must haves for a healthy outcome?
Research & experts claim health benefits of superfoods are not limited. Blueberries may improve cognition & reduce colon cancer risk. Pomegranate can improve your blood pressure & protect your heart from damages caused by oxidative stress. The list goes on – almonds, chia seeds, kale etc.. On the face, the claims of health benefits of superfoods are self substantiating scientifically however on detailed analysis,the claims do suffer from some limitations:
- High doses: Studies on health benefits of superfoods generally use very high doses of nutrients within the food- which would realistically not be possible on a daily basis from a food in its natural state. The claimed benefit may not occur in real world situations.
- Studies are based on application on animals/in-vitro: Studies are generally conducted on animal models & in-vitro experiments which give a fair idea of possible health benefits/properties. However, there is no certainty that the health impact would be the same when consumed by humans as a part of a balanced diet.
So the question arises: should superfoods be part of a healthy diet? Yes, it can be, but do not expect a magic cure from consumption of such foods. Before taking a decision to include superfoods in your daily balanced diet, please ask yourself these questions:
- Do you have a substitute: We have heard of Kale as a superfood but the fact is we cannot digest it properly. So do we have the correct substitute of Kale which will offer similar health benefits?
Health benefits of Kale: It offers lutein,xanthine & beta-carotene; Spinach & carrot have much more lutein & zanthine & beta-carotene respectively. Besides, some cruciferous vegetables such as cabbage & broccoli have similar cholesterol levels as Kale. When it comes to anti cancer properties- brussel sprouts, broccoli or cauliflower offer similar benefits. When it comes to Vitamin K, Spinach offers similar content.
You can find easy substitutes for most of the superfoods in a similar way. Having some specific nutrients does not mean that superfoods are must haves. There are other foods which offer the same health benefits.
- Do super foods have an environmental impact: Before you consider including a particular superfood in your daily diet, please evaluate its energy cost & environmental impact. It may not be worth the nutrient boost if it takes a lot of energy to ship from where it was grown, a lot of processing to extract or require packaging. You would be better off consuming products offering similar health properties grown locally.
- What do your genes indicate: We are not built the same so why should we consume similar stuff. Our genetic differences or having different genetic codes imply that some people need more of some foods & nutrients when compared to others. You should focus on creating your unique inventory of super foods based on your genetic insights. If your genes reveal a need for a particular food item which you enjoy & can be sourced locally, go ahead & consume it to improve your health quotient. A superfood food cannot minimise or eliminate the impact of a poor diet. You would be better off having a nutrient dense balanced diet which meets your macro & micro nutrient requirement rather than shifting to a superfood.
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