What is Superfood, and What Foods Include Superfood?

Medical Video: Healthy Foods that Can Actually Harm You with Guest Dr. Steven Gundry

You may have read the news, looked at new diet trends, or advertisements that touted the health benefits of certain foods, which fall into one special category: superfood - from slowing aging to encouraging weight loss. So much information that we get can be confusing.

So, is superfood really effective at reducing the risk of heart disease and stroke?

Is that superfood?

Superfood is a food group - mostly including plant-based food sources, but also fish and dairy products - which are considered to have a nutrient richness so dense that they are good for body health. Blueberries, salmon and acai berries are just a few examples of foods that have been named superfoods.

However, there is no set of criteria or approved lists of certain foods to determine what is classified as superfood and not, according to the American Heart Association.

"Superfood does not have their own food group," said Despina Hyde, a dietitian registered in a weight management program from Langone Medical Center at New York University, reported from Live Science. "As a nutritionist, I think 'superfood' is more about marketing terms for foods that have health benefits."

But that doesn't stop many food producers from funding academics to carry out research on the health benefits of their products.

"Eating 'superfood' certainly won't hurt you. Most are very healthy, "said nutrition expert Penny Kris-Etherton, Ph.D., RD from the American Heart Association. "As a registered nutritionist, I would like to see people eat more superfoods such as grains, beans, nuts and seeds, fish, fatty fish and all fruits and vegetables."

Is it really "superfood" really super food?

Superfood trends take advantage of the fact that healthy lifestyle choices including diet can reduce our risk of chronic diseases such as heart disease, stroke and cancer. The food industry wants to convince us that eating only certain foods can slow down the aging process, eliminate depression, boost our physical abilities, and even intelligence.

As a result, what happens in the real world is that many people ultimately focus solely on consuming one or two types of superfood to cover a poor diet on the basis of unrealistic expectations of these foods - thinking that they will be protected from disease chronic and other health problems.

Limiting the choice of food to only one or two certain foods and consuming too much can actually prevent you from getting the nutrients you need. In addition, most studies around superfood that test chemical compounds and extraction of concentrations are not found in the natural state of these foods.

Garlic, for example, as a superfood contains nutrients that are thought to help reduce cholesterol and blood pressure. But, in fact, to get this goal, you are required to eat up to 28 cloves of garlic in one day to match the dose used in the study.

In addition, there are still many studies of these super foods which are fairly small and not conclusive. Reporting from the NHS, a small study from 2008 found drinking 12 ml of goji berry juice every day for 14 days improved emotional well-being, brain activity, and digestion. However, this study involved only 34 people and sought to measure the effects of goji berry juice on a variety of more general conditions. The results of this study are inconclusive.

A study in 2012 of 93,000 women found that participants who consumed three or more servings of blueberries and strawberries for a week had a 32% lower risk of heart attack compared to those who ate fruit once a month or less. However, this study cannot prove that blueberries are the main factor that causes this risk reduction.

Want to be healthy? Can still be achieved without superfood

Labeling some foods as 'superfood' can also give the impression that other foods in our diet are not healthy when, in fact, these foods also provide nutrients that are as valuable as what is found in superfood. Carrots, apples, and onions, for example, which are packed with beta-carotene, fiber, and varieties of quercetin which have been shown to have an important role in the health of the body. Whole-grain varieties from flour-based foods such as cereals, bread, rice, and pasta are also high in fiber.

"As a nutritionist, I think 'superfood' is just a marketing term for foods that have health benefits," said Despina Hyde, a dietitian registered in a weight management program at Langone Medical Center from New York University. Eating foods enriched with nutrients - superfood - is certainly a good idea, Hyde said. But, the key to a healthy diet is to eat a variety of nutritious foods in the right amount, he added.

This idea was also reinforced by Kris-Etherton. Obviously, many of these "super" foods are good for general heart and body health when incorporated into a balanced diet that is good for heart health between portions of lean protein, whole grains, fruits, vegetables, and milk and dairy products low fat. This diet pattern must also include nuts, seeds, fish, and vegetable oil.

12 superfoods that you should try

The best way to eat healthy is to put a number of superfoods into your daily diet. It's easy to add choices of foods rich in nutrients and of course delicious on the tongue which not only creates a menu of dishes that tempt appetite, but also will bring long-term health benefits.

Nutrition in food works continuously - together to nourish your body. Many super foods contain phytonutrients that promote general body health thanks to their antioxidant and anti-inflammatory properties.

To really boost your immune system, try to include a number of these super foods into your diet:

Broccoli

Broccoli is rich in magnesium and vitamin C, which is known to help fight infections and viruses and is considered one of the most powerful immune boosters. Vitamin C increases the production of interferon, antibodies that block the virus and infections from traveling too close to the cell nucleus.

Quinoa

Quinoa is the perfect rice alternative for your breakfast, just simply soak it in your choice of milk to add value to the protein. Quinoa comes from plant seeds that are related to spinach and is a true superfood. Quinoa is a complete protein food, which means it contains all the essential amino acids the body needs to build muscle and improve itself. Quinoa is also high in protein, a little carbohydrate and healthy fat, an amino acid called lysine, as well as vitamin B6, thiamine, niacin, potassium, riboflavin, copper, zin, magnesium, and folic acid.

Kale

Kale is a spinach cousin, both dark green leafy vegetables that are high in fiber and enriched by vitamins and minerals. Vitamins A and C contained in kale are very good for your skin in slowing down premature aging. Kale also contains lutein, a nutrient that is beneficial for the skin tone of the body and face, and brightens the whites of the eyes. One serving of cooked kale gives you more than half the recommended daily vitamin C intake.

Oily fish

Wild salmon, sardines and tuna are just a few examples. Oily fish is a good source of protein and omega-3 fatty acids, including minerals such as iodine, potassium, selenium, and zinc. Wild salmon contains lots of vitamin D and selenium for healthy hair, skin, nails and bones. In addition to the above nutrition sequence, sardines are also enriched by vitamin B. For optimal health benefits, consume oily fish of your choice at least three times a week. For alternatives for those of you who don't like fish, try flaxseed, chia seed, or walnuts which also contain high omega-3.

Egg

Eggs have a dark past, but now science has proven that eating eggs will not give you high cholesterol, like the mythical ancestors said. In fact, eggs have brilliant report cards in high-quality protein content, including important minerals and vitamins, such as vitamin K, B12, and folic acid. One egg contains one third of the daily amount of vitamin K recommended for women. For optimal health benefits, consume two-thirds eggs a week.

Seaweed

If you eat water spinach because you understand that dark green leafy vegetables are good for you, you will like the nutritional profile of seaweed. These different species of marine plants are good sources of antioxidants, iodine and calcium among many other nutrients. Popular seaweed products include nori, wake and kelp. If you like seaweed that wraps your sushi, now try to involve seaweed in your salad or soup.

Garlic

Garlic enhances immune function by promoting the growth of white blood cells - the fight against natural germs produced by the body. Garlic has been shown to slow the growth of harmful bacteria, yeast and fungi. Fresh garlic is always the best choice and is a good alternative to antibiotics. Both fresh and dried garlic have been shown to reduce harmful LDL cholesterol and high blood pressure.

Onion

Onions contain high concentrations of quercetin, an antioxidant that helps protect and strengthen damaged cells. Onions are used to increase good cholesterol levels, reduce high blood pressure, help thin the blood, and counteract blood clots.

Chia seed

An important benefit of chia seeds is that they contain more omega 3 than salmon. Chia is said to be a superfood that is ideal for physical endurance athletes because of its ability to help with hydration - these seeds absorb up to 27 times the water per their weight. But unlike isotonic drinks, you won't feel too fast, because it takes time for your body to break down the seeds and absorb water.

Athletes also champion the superiority of Chia seeds because of their high protein content and excellent amino acid profile (containing all 9 important amino acids). Which makes chia seeds as one of the best superfood foods for alternative animal protein.

Turmeric

Turmeric is one of the most studied superfoods? Curcumin - the active ingredient in turmeric - has been linked to a number of health benefits. It has been said that inflammation causes or contributes to almost every major disease, according to Dr. Bharat Aggarwal, professor of medicine at the University of Texas MD Anderson Cancer Center, was quoted from Superfoodly. Maybe that's why research shows turmeric might be beneficial for heart disease, cancer, osteoarthritis, infections, and neurodegenerative conditions such as Alzheimer's, Parkinson's, and Multiple Sclerosis.

Blueberries

Blueberries are often on many superfood lists because they are rich in vitamins, soluble fiber and phytochemicals. But, the same nutrients found in blueberries are also found in many types of fruit, including strawberries and cranberries. A study published in 2013 in the journal Circulation found that a high intake of phytochemicals known as flavonoids - found in blueberries, as well as other types of fruit - could reduce the risk of certain heart conditions in young women.

Kiwi

Kiwi fruit also occupies many lists of popular superfoods. The benefits are the same, for the most part, like berries, melons, oranges, apples and pears, all of which are high in vitamin C and rich in antioxidants. Kiwifruit is labeled superfood maybe because it contains a wider range of nutrients than some other fruits. A very small study published in 2011 in the Asia Pacific Journal of Clinical Nutrition showed that consumption of kiwi (which also contains serotonin, a hormone that helps encourage and maintain sleep) might promote a better night's rest in people with sleep disorders.