Meta description: Get the real scoop on superfoods – which ones live up to the hype, and which are just pretenders. This in-depth guide reveals the biggest superfood myths and shares the top science-backed superfoods you should be eating.
Superfoods are all the rage these days. Walk into any grocery store or cafe and you’ll see superfoods splashed across labels, menus, and marketing materials. Terms like antioxidant-rich, nutrient-dense, and polyphenol-packed are thrown around constantly. But do these buzzwords really mean anything?
The truth is, the superfood label tends to get slapped on trendy foods and obscure ingredients, even when the science doesn’t back up the claims. On the other hand, some legitimately healthy foods fly under the radar and don’t get the superfood status they deserve.
So how do you know which superfoods are worth eating and which ones are just pretenders? Let’s separate fact from fiction when it comes to the health benefits of these nutritious noshables.
What Makes a Food a Superfood?
There’s no formal definition or criteria for what constitutes a superfood. Generally speaking, superfoods are foods that contain high levels of:
- Antioxidants like polyphenols
- Essential nutrients and minerals
- Fiber
- Healthy fats
- Anti-inflammatory compounds
Additionally, superfoods tend to be low in calories, making them nutrient-dense choices. Think lots of nutritional bang for your buck!
So in an ideal world, superfoods pack a lot of nutritional punch into a relatively low-calorie package. Of course, marketing teams have expanded the definition of superfood to include anything remotely healthy – leading to a lot of misuse of the term.
Superfood Myth #1: Ancient Grains Are Automatically Healthier
One of the biggest superfood myths out there is that ancient grains are inherently better for you. Terms like ancient grains, heirloom grains, or heritage grains refer to grains that have been around for centuries and haven’t been hybridized over time. Types include quinoa, amaranth, spelt, and teff.
While these grains haven’t changed much over the years, it doesn’t mean they’re healthier than modern varieties. In fact, ancient grains contain lectins and other anti-nutrients just like modern grains. They aren’t any lower in carbs or calories either.
Plus, human beings have only been consuming grains for around 10,000 years. That’s a minuscule amount of time from an evolutionary perspective. Just because a grain has been around for centuries doesn’t mean it’s good for our health and longevity.
The bottom line is that ALL grains should be limited in a healthy diet, whether ancient or modern. Don’t fall for the ancient grains health halo effect.
Superfood Myth #2: Seaweed is a Nutritional Powerhouse
Seaweed is popping up everywhere these days – from snacks to seasonings to salad toppings. No doubt seaweed contains some beneficial nutrients and compounds. But the superfood hype around seaweed far outstrips what the science actually says.
The reality is that seaweed is very difficult for the human body to break down and digest properly. The tough cell walls in seaweed require specific gut bacteria that most people simply don’t have.
Unless you grew up eating seaweed regularly, your microbiome probably isn’t equipped to extract many nutrients from it. So all the minerals, iodine, antioxidants, etc. in seaweed may just pass right through you without being absorbed.
Seaweed does contain potentially harmful compounds too, including arsenic and excessive iodine. Eating it occasionally is likely fine, but don’t go overboard thinking it’s a superfood.
Superfood Myth #3: Goji Berries are Antioxidant Powerhouses
Goji berries surged in popularity several years back as an antioxidant-rich superfruit. However, recent research has failed to back up many of the lofty claims surrounding goji berries. In fact, some studies have even linked goji berry consumption to increased inflammation.
How could a supposedly healthy superfood have a pro-inflammatory effect? It comes down to goji berries’ place on the nightshade family tree. Nightshade vegetables like tomatoes, peppers, eggplants, and potatoes contain inflammatory lectins and saponins. And goji berries are right up there with their nightshade cousins.
The bottom line is that goji berries may look like an exotic superfruit, but they harbor many of the same antinutrients found in more common nightshades. Their health risks likely outweigh any potential antioxidant benefits.
Instead of goji berries, try similar looking mulberries or berries like blackberries and raspberries. These provide antioxidants and polyphenols without the nightshade concerns.
Superfoods That Live Up to the Hype
Now that we’ve uncovered some of the biggest superfood myths, let’s look at some legitimately healthy superfoods that deserve a place in your diet:
Mushrooms
Mushrooms aren’t just nutrient-density – they’re antioxidant powerhouses. Mushrooms of all types are rich in polyphenols and selenium, which are potent anti-inflammatory and anticancer compounds. Certain mushrooms even contain melatonin, the sleep hormone.
Beneficial nutrients aside, mushrooms confer unique benefits for gut health by acting as prebiotics. The fiber found in mushroom feeds healthy gut flora, helping your microbiome thrive.
Consider incorporating more mushrooms into your diet – especially unique varieties like lion’s mane, shiitake, maitake, and reishi. You can also take mushroom powder supplements for an antioxidant boost.
Leafy Greens
It’s hard to beat leafy green vegetables when it comes to nutritional value. Greens like spinach, kale, swiss chard, mustard greens, collard greens, and lettuce are absolutely loaded with vitamins, minerals, antioxidants, and polyphenols.
The best part is that leafy greens are low in carbohydrates and calories, making them the perfect nutrient-dense food. Aim for at least one large salad topped with mixed greens per day. The more variety of leaves the better!
Some people don’t tolerate greens high in oxalates like spinach and swiss chard. Pay attention to how your body reacts and scale back on these if needed.
Berries
Berries check all the superfood boxes. They contain tons of polyphenol antioxidants with minimal sugar and calories. Nutrient highlights of berries include:
- Blackberries – high in vitamin C and polyphenols called ellagitannins
- Blueberries – rich in anthocyanins, anti-inflammatory and anticancer compounds
- Raspberries – packed with ellagitannins like blackberries
- Strawberries – contain anthocyanins and unique antioxidants like coumaric acid
- Cranberries – loaded with polyphenols like proanthocyanidins, which can help prevent urinary tract infections
Focus on eating wild or low-sugar varieties and watch out for added sugars in packaged berries.
Extra Virgin Olive Oil
Olive oil is king when it comes to healthy fats. Extra virgin olive oil (EVOO) provides anti-inflammatory oleic acid as well as antioxidant polyphenols like tyrosol. Studies confirm that EVOO can help fight diseases impacted by chronic inflammation, including heart disease, cancer, diabetes and Alzheimer’s.
Ensure you’re getting real EVOO by choosing imported oil sold in dark bottles. Avoid old, cheap olive oil stored in clear bottles that are exposed to light.
Nuts and Seeds
Nuts and seeds are nutritional nuggets packed with healthy fats, plant protein, vitamins and minerals. Walnuts and flaxseeds also contain anti-inflammatory omega-3 fatty acids. Some superstar nuts and seeds include:
- Almonds – rich in vitamin E, magnesium and calcium
- Pistachios – high in lutein and zeaxanthin, carotenoids that promote eye health
- Pumpkin seeds – extremely high in zinc to support immune function and testosterone
- Chia seeds – contain inflammation-reducing ALA omega-3s
- Pine nuts – boost longevity-promoting compounds
Look for raw or sprouted nuts and seeds to maximize nutrient levels. Soak nuts before eating to neutralize anti-nutrients like phytic acid.
Cruciferous Veggies
Last but not least are cruciferous vegetables – arguably one of the most nutrient-dense food groups of all. Cruciferous veggies like broccoli, cauliflower, Brussels sprouts, cabbage and bok choy contain sulfur compounds called glucosinolates that act as powerful anticancer agents in the body.
Other perks of these pungent veggies include high fiber, folate, and vitamins C, E and K. Try to eat at least a cup or two of cruciferous vegetables each day. Go for steamed or roasted preparations to retain nutrients.
The Bottom Line on Superfoods
When it comes to superfoods, there are certainly lots of health trends and fads to wade through. But at the end of the day, your diet should focus on real, whole foods that provide maximum nutrition for minimal calories.
Emphasize veggies of all colors, leafy greens, mushrooms, berries, nuts and seeds, olive oil, and high-quality protein sources. Limit sugar, refined carbs, and heavily processed foods. Doing so will ensure you get all the antioxidants, vitamins and minerals your body needs – no fancy superfood labels required.
