Superfoods: Fact & Fiction

Flip through any lifestyle magazine, scroll through a foodie’s Instagram account, or peruse the health food aisle of your grocery store and you are bound to find ingredients touted as superfoods. Some of these ingredients will sound exotic (i.e., goji, maca, spirulina), while others more familiar (i.e., kale, coconut, flaxseed). The term superfood refers to foods that are nutrient dense, meaning they contain a high amount of vitamins, minerals, antioxidants, and/or other healthful compounds in relatively few calories. However, superfood lacks a scientific definition, and, as such, is often leveraged as a powerful marketing tool that can be misleading to consumers.

Many nutrition experts are weary of the superfood label because it creates the perception that individual foods are silver bullets and can spawn fad diets. There is scientific evidence supporting the health benefits of certain foods, like blueberries, pomegranate juice, cacao, and salmon, but these foods do not possess magic powers that erase health risks associated with unhealthy diet and lifestyle habits. It is only by adopting and sticking to a healthy eating pattern rich in a variety of nutrient dense foods that you can prevent disease and support optimal health in the long run.

To keep a holistic focus on eating habits, we will discuss the nutritional benefits associated with superfood groups instead of individual foods. Read on to learn more about nutrient dense food groups to include as the foundation of a healthy diet.

Fruits & Vegetables: Fruits and vegetables are packed full of vitamins, minerals, and fiber and contain relatively few calories, making them some the most nutrient dense foods around. It’s important to include a rainbow of fruits and vegetables (red, orange, yellow, green, blue, purple, and white) in your diet, as color is associated with the types of nutrients and phytochemicals held within the produce. Phytochemicals are plant compounds with antioxidant, anti-inflammatory, or other health promoting properties. You can reap the benefits of fruits and vegetables in fresh, frozen, or canned forms. Dried produce is also an option, but avoid products processed at high temperatures and with added salt, sugar, coloring, or chemical preservatives. Fruits & Veggies-More Matters has created a Fruit and Veggie Color List to help you explore new produce options.

Pulses: Pulses are crops harvested for their dried seed, like beans, lentils, peas, and peanuts. They are excellent sources of plant protein, fiber, complex carbohydrates, B vitamins, and minerals (iron, zinc, and magnesium, to name a few). Pulses are inexpensive and have a long self-life. To improve the digestibility of beans, soak them in water overnight before cooking. The United Nations declared 2016 the International Year of Pulses, recognizing their importance in creating a sustainable global food system that promotes food security and nutrition.

Nuts & Seeds: Nuts and seeds are rich in vitamins, minerals, phytochemicals, fiber, protein, and healthy fats. Certain nuts and seeds, like walnuts, cashews, flaxseeds, chia seeds, hempseeds, and pumpkin seeds, contain anti-inflammatory and cardiovascular health-promoting omega-3 fatty acids. As with beans, you can improve the digestibility of nuts and seeds by soaking them in water overnight. After soaking, dry the nuts and seeds in a dehydrator or low-temperature oven and store in a sealed container at room temperature for several months. Cacao beans (actually seeds) are chocked full of nutrients and cocoa flavanols, phytochemicals that have been scientifically linked to heart health, mood improvement, and stress relief. Look for minimally processed cacao products, as cocoa products undergo more intensive processing, which destroys nutrients. The high fat content of nuts and seeds increases their calorie content so they should be eaten in moderation.

Whole Grains: Whole grains are those that have not undergone any refining process and therefore retain the nutrient dense bran and germ. Whole grains are high in vitamins B and E, minerals, fiber, and protein. Whole grains can improve digestive health, assist with weight management, and reduce chronic disease risk. If you follow a gluten-free diet, try quinoa, amaranth, buckwheat, rice, oats, millet, sorghum, teff, corn, or rice.

 Vegetable Oils: Plant oils are composed of fats extracted from fruits, vegetables, nuts, seeds, or pulses, and they are typically liquid at room temperature. Plant oils are high in mono- and poly-unsaturated fats, which support a healthy blood lipid profile, and some contain omega-3 fatty acids. Coconut oil is unique as it is primarily composed of short and medium chain saturated fats. This composition raises both good (HDL) and bad (LDL) cholesterol, and should be used in moderation. The inclusion of healthy fats in meals promotes feelings of satiety and absorption of fat-soluble nutrients. It is important to consider the smoke point of oils when deciding how best to use them (frying, baking, sautéing, or salad dressing) to prevent the oxidation of fats that can damage body tissues. Checkout the Cleveland Clinic’s tables on plant oils to learn more about fat composition, flavor profiles, and smoke points.

 Seaweed & Algae: Seaweed and algae are harvested from the ocean and are common ingredients in Asian cuisines. They are rich in minerals (iron, iodine, and calcium), vitamins (A, B₁₂, C, E, and K), protein, and omega-3 fatty acids. Iodine is paramount to healthy thyroid function and often limited in the American diet. Vitamin B₁₂ plays important roles in nervous system function and blood health. It is rare in plant foods, so seaweed and algae may be particularly important to include in vegetarian and vegan diets. Introduce seaweed to your diet with nori wraps, kelp noodles, or seaweed salads and try adding algae powders, like spirulina and chlorella, to smoothies and soups. To avoid products contaminated with toxic heavy metals and arsenic, skip supplements and look for seaweed and algae harvested in the U.S.

Herbs & Spices: Herbs and spices are flavorful garnishes made from plant derivatives, like leaves, flowers, seeds, bark, and roots. They are overflowing with vitamins, minerals, and phytochemicals and associated with many health benefits. In fact, many herbs and spices contain higher concentrations of vitamins and minerals than fruits and vegetables! You can typically find herbs and spices in powder, dried, and fresh forms (½ tsp powder = 1 tsp dried = 1 tbsp fresh). You can checkout the following books to explore new flavor profiles: Herbs & Spices: The Cook’s Reference, The Spice and Herb Bible, and The Flavor Bible.

Fermented Foods: Fermentation is an ancient method of preservation where lactobacteria feast on carbohydrates in plant foods or dairy and produce spoilage-preventing lactic acid. Fermented foods contain probiotics, vitamins (including B and K), and enzymes that improve nutrient digestibility. As with seaweed, fermented foods may be an important source of vitamin B₁₂ for vegetarians and vegans. Examples of fermented foods include yogurt, kefir, cheese, kimchi, kombucha, miso, tofu, pickles, sauerkraut, beer, and wine. Look for fermented food products that state “live cultures” on the label and choose low-sodium options when possible.

Oily Fish: Oily fish, such as anchovies, mackerel, salmon, sardines, trout, and tuna, are excellent sources of vitamins (B and D), minerals (calcium, iodine, magnesium, phosphorus, selenium, and zinc), protein, and omega-3-fatty acids. Consumption of oily fish is associated with many benefits, like healthy brain function and reduced risk of chronic disease, depression, asthma, and failing eyesight. You can checkout the Monterey Bay Aquarium’s Seafood Watch to learn about sustainable seafood options. Nearly all seafood contain trace amounts of toxins contaminating the water supply, like mercury, and should therefore be consumed in moderation by pregnant and nursing women and children.

Grass-Fed/Pasture-Raised Meats, Eggs, & Dairy: As compared to their conventional counterparts, grass-fed and pasture-raised meats, eggs, and dairy contain higher amounts of vitamins, minerals, and omega-3 fatty acids and less saturated fat. Organic grass-fed/pasture-raised foods are ideal because the animals are not exposed to antibiotics and hormones. To ensure you are purchasing high-quality products, buy from local farms and trusted butchers.

Dr Kara

My journey to find a balanced way of living led me to a Ph.D. in Nutrition at the University of Wisconsin-Madison and a Master’s in Public Health at the University of California-Berkeley. My studies and experiences afford me a deep understanding of diet and lifestyle factors that contribute to optimal health. I contribute to projects in the U.S. and abroad that improve the health of individuals and families through nutritious foods. I believe the foods we eat impact our lives in so many ways, ranging from nourishing our body’s cells and tissues, to supporting emotional, physical, and social wellbeing. I am thrilled to be a part of the Moxy Kitchen team and support the development of flavorful, easy-to-use food products that add a nutrient-dense punch to daily meals.