What exactly are 'superfoods'?
Superfoods are very popular these days amongst various
healthy lifestyle communities. It seems like every time I open a magazine or
watch a food show I'm confronted with these trendy "miracle" health foods. But what
exactly are these so-called "magical"
health foods and why are they so immensely popular?
The term "superfood"
is basically used to describe foods that are low in calories and
high in nutrients. They are packed with large doses of antioxidants,
polyphenols, vitamins, and minerals. Certain experts say that "superfoods" can
help ward off heart disease, cancer, cholesterol, reduce the risk of chronic
disease and even prolong lives. These experts go as far as claiming that people
who eat more of these healthy foods are healthier and thinner than those who
don't. Based on those statements it is easy to understand the increasing attraction
for these foods amongst health conscious people.
Sometimes people tend to associate superfoods with exotic fruits or
dietary supplements. But that is incorrect. These foods can be found on the
shelves of any local supermarket. The more “exotic” or in tablet, capsule or
liquid products (which might be a bit
pricier) can be found in health food shops.
However, there are critics who claim that the term "superfood" is
nothing more than a marketing tool with little scientific basis to it. It's
been define as a
non-medical term popularized in the media to refer to foods that can have health-promoting
properties such as reducing one's risk of disease or improving any aspect of
physical or emotional health. They believe the term gives people a false sense
of security, allowing them to believe that they can somehow balance out
unhealthy habits. The European Union has since 2007 prohibited the marketing of
products as "superfoods", unless it is accompanied by a specific authorized
health claim that explains to consumers why the product is good for their
health.
Having read different articles and studied the experts “view” on the subject, I
understand (to a certain extent) why a number of leading diet experts are
against the use of the term “superfood”. First of all we have to take into
consideration that what might work for one person’s body, might not work for
the other. Mainly because it is impossible to predict the reactions of an
individual metabolism to specific foods. We all know that certain foods are
better for us than others, but the idea that some might posses some kind of
magical solution for health problems is very seductive.
I’m an avid fan of healthy living. I enjoy eating healthy foods and have
done so for years. I just never referred to them as “superfood”. Probably because most of the superfoods that I have
read about are ingredients I cook with every day. They might be trendy but they
are not exactly new. My personal reasons for eating healthy was mainly to
achieve good health, and to avoid long term diseases and illnesses. However, whether the term “superfood” is a marketing tool or not,
it is imperative that we understand the benefits of eating healthy and also
what kind of impact it has upon our well-being. It is great these healthy foods
are being brought to our attention. Try not to get too carried away. It is best
to try and achieve a balance with the foods you eat rather than focusing on
individual “superfoods”.
Here are a few of my favorite "super" foods:
Quinoa: Last year, the United Nations
officially dubbed 2013 the International Year of Quinoa. It
fuels your workouts and work
schedule. It promotes healthy digestion. Quinoa’s an amazing
source of iron, magnesium, calcium, potassium, folate (a B vitamin), and more.
Berries: Different berries like blueberries,
strawberries, cranberries and acai berries are rich in different phytochemical (various bioactive chemical compounds found in plants) compounds.
They all contain powerful antioxidants.
Seafood is
rich in vitamin A and omega 3 fatty acids. Seafood like shrimps, oysters,
salmon, tuna and cod fish are rich source of essential and nonessential
nutrients.
Tea: There are several types of tea that can be
included into super foods, green tea, black tea and coffee are the best source
of phytochemicals and other antioxidants.
Whole Grains helps to boost your Metabolism & Energy. Eating
whole grains rather than refined grains substantially lowers total cholesterol,
low-density lipoprotein (LDL, or bad) cholesterol, triglycerides, and insulin
levels. With an abundance of protein and fiber, whole grains are also low on
the glycemic index, meaning they are absorbed slowly and can help you feel full
longer, which in turn will help you avoid that mid-day hunger that leads to
unhealthy snacking.
Chia seeds provide the body with protein, vitamins and
minerals. Chia is rich in omega-3 fatty acids, even more so than flax.
Omega-3 is found in foods such as chia seed, flax
seed, flax oil, olive oil, walnuts, fish, kale, spinach, cauliflower and
broccoli.
Sweet potatoes are packed with nutrition. They are a
great source of minerals such as manganese, folate, copper, and iron. The
darker-colored variety is a great source of carotenes (precursor of vitamin A),
vitamins C, B2, B6, E and biotin. Sweet potatoes are also a fantastic source of
dietary fiber.
Avocados : Though avocados are heavy in calories,
those are nutrient dense calories. And the fats are heart healthy
monounsaturated fats and omega-3. Avocadoes provide all 18 essential amino
acids necessary for the body to form a complete protein. Avocado fat boosts good cholesterol (HDL).
Turmeric: Turmeric has remarkable healing and
anti-inflammatory properties and it boosts levels of natural cellular
anti-oxidants such as glutathione, superoxide dismutase, and catalase. Turmeric
supports the immune system, helps improve digestion, promotes healthy blood
and liver functions, and helps cleanse the skin and provide nourishment.
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| Photos by Christiana Defoe |
Hype or not, “superfoods” has somehow inspired us to eat healthy and adds
variety to our diets by providing us with different textures, tastes, colors, and
nutrients. It definitely takes away the
boredom of having to eat the same "dull" foods every day. However, I strongly believe that the nutritional benefits
that come from having a well-rounded and balanced diet cannot be underestimated. It is all about making the right "healthy" choices that fits and benefits your needs!
"Because we are what we eat, we can literally transform our bodies and minds by choosing an inspiring diet."
- Mike Adams
