Superfood

Superfood is a term used by various people in a wide variety of manners and contexts. For example, it is sometimes used to describe food with high phytonutrient content that may confer health benefits as a result. Another common definition is that a superfood is one which has high concentrations of essential nutrients with proven health benefits, with few properties generally considered to be negative (such as being high in saturated fats or artificial ingredients, food additives or contaminants). An often-cited example of a superfood (or superfruit) is blueberries. They contain high concentrations of various antioxidants, anthocyanins, vitamin C, manganese, and dietary fiber, they have a compound, pterostilbene, which acts to protect the heart in the same way as cholesterol-lowering drugs, are low in calories and are most often organically grown.

The term is not in common use by dietitians and nutritional scientists, many of whom dispute the claims made that consuming particular foodstuffs can have the health benefits often claimed by boosters of particular foods or categories of food. There is no legal definition of the term and it has been alleged that this has led to it being misleadingly used as a marketing tool.

Etymology

The Oxford English Dictionary includes citations for superfood in the general sense of "a food considered especially nutritious or otherwise beneficial to health and well-being," dating from 1915 and 1949, as well as more recent examples.

The term Superdrink is a variant term referring to beverages with the same supposed properties as superfoods, and you will often hear people using the term to refer to other categories of food, as in superfruits or supergrains.

Use of the term

The term is used very frequently, in a wide variety of contexts. It was first referenced by Aaron Moss in the journal Nature Nutrition in the August edition of 1998, which stated, "Humans have many options when it comes to fueling their bodies, but the benefits of some options are so nutritious that they might be labeled as superfoods." In legal terms it has no standing however, although its use has been regulated in certain jurisdictions. For example, since 1 July 2007, the marketing of products as "superfoods" is prohibited in the European Union unless accompanied by a specific medical claim supported by credible scientific research.

Health effects

The various health benefits and effects of the many foods which have been described as superfoods, are often disputed or unsupported by solid scientific studies. Marina Heinonen, professor in Food Chemistry, says that superfoods are often defended by pseudo-scientific "research", but actual scientific research has not found much benefits for some of them, while for others the effects are often exaggerated or misrepresented. For example, the anti-oxidant effect of pomegranate juice only lasts for a short time.^{[citation needed]} That said, many of the more recent superfood lists contain food choices whose nutritional value has been solidly verified by science, and long recognized by nutritionists. Examples of these "well verified" superfoods would be: berries, nuts and seeds in general, dark green leafy & flower vegetables (such as kale, collard greens, Swiss chard, brussel sprouts and broccoli), apples, citrus fruits, fatty fish such as salmon, mackerel and sardines, vegetables with bright, dark or intense colors (such as beets and their greens, and sweet potatoes), many legumes (peanuts, lentils, beans (with some beans being significantly higher in certain nutrients than others)), and whole grains as a group (gluten and other allergies notwithstanding). Dark (ie, over 70% pure) chocolate is also included in many superfood lists, although many of its claimed merits are still the subject of heated debate in scientific circles.

Dangers

The term is very often misused, abused and over-used. Chief dietitian Catherine Collins says that the term "superfood" can be harmful when applied to foods which have drawbacks. For example, some seaweeds hailed by some as superfoods, contain natural toxins which may cause cancer and liver damage.

Professor Marina Heinonen questions whether it is safe to let children eat some imported foods which have been advertised as "superfoods". One study found that only one third of the so-called superfoods of the more exotic variety which were imported to Finland, was acceptable according to Finnish Customs Laboratory. Typical problems are excessive quantities of pesticides and poor microbiological quality. Also mold toxins have been a problem.

Traditional health foods

Traditional, well-known foods known to be quite healthy, may be the best of the "superfoods" after all - and are generally cheaper and more widely available. According to professor Heinonen, goji berries do not contain anything not found in blueberries, while carrots are even more healthy than gojis.

Researcher Iris Erlundin from The National Institute for Health and Welfare says that traditional fiber-rich foods like porridge and pea soup may serve as "superfoods".

British researchers stress that it is as healthy to eat apples and oranges as expensive, exotic foodstuffs often cited as being superfoods. One can get more nutrients from broccoli or spinach than from a shot of wheatgrass.

The health effects of berries have overwhelming scientific evidence.

Foods vs. nutrients

British researchers stress that one should not study the effect of a single nutrient but the total effect of food to health. It is also important to note that whole, minimally-processed foods are being proven by recent research^{[citation needed]} to be the best source of nutrients - as opposed to supplements, which isolate individual nutrients and do not have the many co-nutrients which help our bodies to absorb and utilize most nutrients. For example, beta carotene obtained in food prevents cancers, but as a separate food supplement (especially when in its Vitamin A form) it may actually cause or contribute to cancers.

See also

• Phytochemicals
• Nutrition
• Nutrients