Definition of superfoods
Superfoods are nutrient-rich food that are thought to be especially beneficial for general health and well-being. Other than essential nutrients, these foods are usually jam-packed with antioxidants as well. As a result, superfoods are often glorified as being able to slow down aging, bolster intelligence, reverse the wear and tear caused by unhealthy foods and pollutants, etc.
The list goes on. And the health claims often look too good to be true. And in fact, there are really too good to be true. Most of them are loosely, if at all, based on inconclusive research that tests extracts in much higher concentrations than that found in the foods. You will have to eat an enormous amount of these superfoods in order to gain those potential health benefits.
Nevertheless, as promised, we have compiled a list of some of the most popular superfoods.
|Superfoods||Nutritional Values||Health Claims|
|Acai||Amino acids, beneficial fatty acids, boron, calcium, copper, enzymes, magnesium, manganese, potassium, phosphorus, vitamin E, zinc||Support weight loss, combat cancers and inflammation|
|Beetroot||Iron, folate, nitrates, betaine||Lower blood pressure, prevent dementia|
|Blueberries||Vitamin K, C, fiber, manganese, other antioxidants||Help protect against heart disease & some cancers, lower blood pressure, improve memory|
|Cocoa||Iron, magnesium, manganese, phosphorus, zinc, antioxidants||Reduce blood pressure, prevent cancer, relieve stress|
|Cruciferous Vegetables e.g. broccoli, kale||Vitamin C, folate, Vitamin A, K, calcium, fiber, beta-carotene & other antioxidants||Fight cancer, cardiovascular disease & diabetes|
|Garlic||Vitamin C, B6, manganese, selenium & other antioxidants||Improve high blood pressure, cardiovascular disease, cholesterol, colds & cancers|
|Green Tea||Vitamin Bs, manganase, potassium, magnesium, caffeine, other antioxidants||Support weight loss, lower cholesterol, fight cardiovascular disease, prevent cancer & Alzheimer’s disease|
|Goji Berries||Vitamin C, B2, A, iron, selenium & other antioxidants||Boost the immune system & brain activity, protect against heart disease and cancer, improve life expectancy|
|Nuts e.g. almond, walnuts||Fiber, riboflavin, magnesium, iron, calcium, monounsaturated fat||Help lower blood cholesterol levels, support healthy heart|
|Oily Fish||Vitamin D, protein, vitamin Bs, selenium, Omega-3||Prevent cardiovascular disease, prostate cancer, age-related vision loss, dementia, rheumatoid arthritis|
|Pomegranate Juice||Fiber, vitamin A, C, E, iron, other antioxidants||Prevent heart disease, high blood pressure, inflammation, cancers, strengthen bones|
|Yoghurt||Calcium, vitamin D, protein, probiotics||Promote good digestive health|
|Sea weeds||Amino acids, beta-carotene, calcium, iodine, iron, magnesium, Omega-3||Combat cancers, promote good digestive health|
|Wheatgrass||Chlorophyll, vitamin A, C, E, iron, calcium, magnesium||Reduce inflammation, prevent cancer|
|Red Wine||Antioxidants||(In moderation) support healthy heart, prevent cell damage, promote longevity|
Though the therapeutic uses of these superfoods are not founded on sound evidence, it is still undeniable that these foods are high in nutrients (and, for some of them, low in calories too). There is definitely no harm to add them into your daily diet. However, you should bear in mind that the key to healthy life is to have a balanced diet. You should still take a variety of different foods to ensure you obtain all the nutrients you need. None of these foods by itself provides all the nutrients our body required. And like every other good things in life, more is not always better, these superfoods should be taken in moderation.