Debunking the myth behind superfoods |07 July 2023
When we hear the word ‘superfood’ what immediately springs to mind? Many of us imagine a food with immense health benefits so much so that we don’t really need anything else or really need to worry about any other food that we’re eating.
As attractive and convincing as the word sounds, the truth is that we shouldn’t be trying to classify any food as ‘super’. That’s because there is no food that exist that has all the nutrients that the body needs. Hence the emphasis for us to include a variety of foods in our daily diet.
It is not advisable to limit your diet to only include ‘superfoods’. Eating too much of the same food has the potential of limiting the intake of certain nutrients on the one hand while also increasing the risk of taking in too much of a particular nutrient.
It can also be quite boring if one were to focus their diet solely on so-called superfoods. Diversity brings with it not only a more complete nutrient profile but also more flavour, colour and enjoyment.
What is considered a superfood?
Before we go into defining a superfood, it is worth understanding its origin. Interestingly it did not stem from nutrition scientists or specialists but it is believed to date back during World War I (WW1) as a marketing strategy for bananas by the United Fruit Company. Fast-forward to the 21st century, when we hear the word superfood, banana is the last fruit that comes to mind.
There is no universal definition for superfoods. Nonetheless, from the number of definitions out there one can describe superfoods as a food thought of as providing high amounts of specific nutrients or bioactive compounds that are linked to the prevention of disease or the food is believed to confer health benefits beyond its nutritional value.
The definition given means that most natural and unprocessed foods fit the category. So why are we then not calling all these foods superfoods?
The reality is that we only see a few very expensive and exotic foods being marketed as superfoods. This include foods like acai berries, goji berries and wheatgrass. In the end the use of the term superfoods is more commercial and profit-driven rather than health-focused.
Most foods advertised as superfoods are in fact nutritious but this does not mean that the food should be viewed as superior to other foods.
One downside is that often a person may get carried away and start adding other ingredients together with the superfood such as honey, butter, sugar and consume large portions, so what may have initially started as a superfood ends up becoming less optimal for health.
Another problem is that a person may be less likely to try other equally nutritious foods due to the hype surrounding superfoods, therefore limiting their food options to only a few foods.
No one food should be viewed as ‘standing out’ above all others since each food provides their own mix of nutrients and active compounds which complements other foods when consumed as part of a healthy and balanced diet.
Despite all the marketing surrounding superfoods it is unreasonable to expect that a limited number of foods can truely improve our overall health. The use of the word ’super’ may also be interpreted by the public that other foods are not as healthy or do not measure up in terms of nutrients to those foods. The truth however is that there are many other cheaper and more widely available foods that provide nutrients that are just as valuable as those found in advertised superfoods.
The real superfoods
If we really need to be calling foods ‘superfoods’ then let’s focus on the real heroes. The affordable and nutritious foods that when consumed in moderation as part of a varied diet really does help improve our overall health.
All whole, unprocessed and natural foods like fruits, vegetables, nuts, seeds, lentils, beans, fish and eggs can technically fit the definition of superfoods. They are filled with a variety of nutrients and compounds that provide a range of health benefits.
But of course advertising these products as superfoods makes no sense to a food manufacturer since it will not really generate that much profit since most of these are quite affordable and does not really offer the ‘glam’ that they want.
The key to optimising health is to avoid putting foods in ‘boxes’. Superfoods albeit a great term can often be quite confusing and it may not always be clear which food fits into this category. Therefore, focus on including nutritious foods as often as possible while enjoying others that we consider as ‘treats’ occasionally.
Focus on diversity
It is better to focus on food in the way that we usually consume it which is typically as part of a meal. We need to appreciate that we typically combine foods therefore this can have an impact on how our body absorbs nutrients.
A good example is fat-soluble vitamins like pro-vitamin A found in carrots and moringa (‘bred mouroum’) which is more readily absorbed when eaten together with a healthy fat like olive oil. This combination of course would naturally come about when food is prepared or cooked in a meal. It further emphasises why our diet should be based on a diversity of nutritious foods rather than a few that we have identified as superfoods.
Quite simply a person should strive to include a variety of different foods from all food groups with a focus as often as possible to those that are natural, unprocessed or minimally processed so that we can reap the greatest health benefits. Diversifying your diet ensures that you not only meet your nutritional needs but it also helps to keep mealtimes interesting and enjoyable.
Why focus on a few selected foods when there is such a range of foods and flavours available in the world for us to appreciate?
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Yours in health
The E4OH team