The word ‘superfood’ is everywhere: in the media, in the aisles of grocery stores, and even in beauty products. But what is a superfood? And what makes them so super?
It seems like every week a new “superfood” finds a way to make headlines. One week it’s kale, the next week it’s avocado.
That’s why the word “superfood” has become a buzzword. With all the confusion and misinformation, many people are wondering: what is a superfood anyway?
A quick Google search for the definition of a superfood reveals that it’s “a nutrient-rich food that is thought to be particularly beneficial for health and well-being.”
OK, great, but what does that actually mean?
To put it simply, a superfood is a superfood. Superfoods are extremely nutritious. Superfoods are extremely rich in micronutrients like vitamins, minerals, as well as antioxidants, enzymes, and healthy fats. All of these nutrients are essential for your body to thrive.
Or to put it another way: superfoods are the superheroes of the plant world. But instead of fighting crime, superfoods give your body the energy it needs to fight chronic diseases and other nutrient deficiencies.
Most superfoods are found in nature and grow from the soil: fruits, vegetables, seeds, grasses, algae, and greens.
The 8 Best Superfoods
While it’s true that no single food is a cure-all, numerous scientific studies have shown that certain foods offer greater health benefits than others. Here are some of the foods that have earned the “superfood” designation—and the science to back it up.
Açaí
Açaí berries are native to Central and South America, specifically Brazil, where they grow in parts of the Amazon rainforest. Also known as the Brazilian beauty berry, their high antioxidant content (more than blueberries or cranberries) may help prevent signs of aging and keep your skin looking youthful and healthy.
Banana
Bananas are one of the most popular fruits in the world, making them an easy and affordable superfood to add to your diet. Most people know that bananas are a great source of potassium, which is good for your heart. The fiber content in bananas also aids in digestion and prevents spikes in blood sugar levels.
Blueberries and Other Berries
Blueberries are proof that superfoods come in small packages. These tiny but mighty berries are packed with disease-fighting nutrients like antioxidants and phytochemicals, as well as high levels of vitamins K, C, and E.
Chia Seeds
Chia seeds date back to 3500 BC and were important in the Aztec diet. In the Mayan language, “chia” means strength, which makes sense considering that chia seeds are a great source of protein. They’re also rich in omega-3 fatty acids, fiber, and antioxidants.
Chlorella
Chlorella is a powerful microalgae that contains more chlorophyll than any other plant. This is why chlorella has been shown to protect the body from radiation. Research also shows that chlorella detoxifies heavy metals from the body and prevents their absorption.
Guarana
Guarana berries are native to Brazil and have been used by Amazonian tribes for centuries for their therapeutic properties. Due to its natural caffeine content – 4 to 6 times more than coffee beans – guarana has been shown to reduce fatigue and improve focus.
Maca
Also known as Peruvian ginseng, maca root is similar to cruciferous vegetables such as broccoli and cauliflower. Several studies have shown that maca is a natural mood enhancer, reducing symptoms of depression and anxiety. Other interesting benefits include increasing libido (in both men and women) and increasing fertility in men.
Spirulina
Spirulina is a blue-green algae and one of the most nutrient-dense foods available. The Aztecs, who called spirulina “Tecuitlatl,” consumed it for energy and strength, which makes sense considering it’s a complete protein source. There are also over 70 peer-reviewed articles showing spirulina’s anti-cancer properties.
Why Superfoods Matter
It’s true that 80% of the population doesn’t eat enough fruits and vegetables.
So why not grab an extra banana or eat a salad once or twice a week? That’ll solve the problem, right?
I think we can all agree that eating more fruits and vegetables would be good for everyone.
But here’s something you might not know: conventionally grown produce isn’t as nutritious as it used to be. Here’s why:
Do you know where your food comes from and what it takes to get to you? According to the Harvard Medical School Center for Health and the Global Environment, food transported over long distances is unlikely to be as nutritious. This is because the food is usually picked early (e.g. bananas are picked while they are still green) and ripened in storage with the help of chemical gases, such as ethylene gas.. Food will also continue to ripen during transport.
A monoculture is a crop that is grown in the same spot year after year. As a result, it depletes the soil of its nutrients. Monocultures also require higher amounts of synthetic herbicides (such as glyphosate, which is a known carcinogen) and pesticides. Harmful residues not only remain on the crops, but also leach into the soil and contaminate groundwater supplies.
Numerous studies published in scientific journals show that soil depletion affects the nutrient density of fruits and vegetables. One study, published in the Journal of the American College of Nutrition, examined U.S. Department of Agriculture nutrition data from 1950 to 1999. Researchers looked at 43 different vegetables and fruits, finding “reliable decreases” in protein, calcium, phosphorus, iron, riboflavin (vitamin B2), and vitamin C over the past half century.
Lead researcher Donald Davis said, “Efforts to breed new crop varieties that offer higher yields, pest resistance, and climate adaptability have allowed crops to grow bigger and faster, but their ability to produce or absorb nutrients has not kept pace with their rapid growth.”
When you eat superfoods, you get more because of their ‘super’ nutritional profile.
What’s more, organically grown superfoods are grown without harmful chemicals. They also contribute to healthier, nutrient-rich soil, combat soil erosion, and support water conservation, among other things.
How to add superfoods to your diet?
As you can see from the list above, you can find superfoods like bananas and blueberries at any grocery store.
But an even easier way to consume superfoods is in powder form.
You can add superfood powders to smoothies, oatmeal, water, yogurt, toppings—the possibilities are endless!
