Everyone has experienced it. When you see something in a store with the words “new and improved” or “healthy” written on it, you’re influenced to at least give it another look, if not buy it outright. Because if he thinks a product or food is better for him or especially healthy, he is likely to try to put it in his shopping cart.
But are the foods often characterized as superfoods really good for you, or is the term itself just marketing to get you to buy the product?
In reality, it’s a little bit of both.
What are superfoods?
The term “superfood” has been in common use since the 1990s and tends to refer to foods or food groups that contain superior nutritional properties.
Superfood is strictly a marketing term, says Tara M. Schmidt, MD, RDN, LD, a Mayo Clinic expert and chief dietitian for Mayo Clinic Diet.
“Food marketing can be very misleading to consumers. For example, if you put a sticker on a box that says ‘whole grain,’ it means it’s made with whole grains.” But that doesn’t mean it’s more than 1% whole grain,” she says. “While there are no regulations regarding superfoods, there are regulations regarding other words associated with food, such as the word ‘organic.’”
Lack of regulation isn’t necessarily a problem, but it can be.
“That being said, I haven’t found anything listed as a superfood that I honestly disagree with,” she admits. But that doesn’t mean this won’t change in the future. That’s why consumers should be careful not to buy foods simply because they’re labeled as superfoods.
“The best way nutritionists can describe superfoods is that they are highly nutritious, meaning they contain vitamins, minerals, fiber, and antioxidants in small amounts,” Schmidt says. explain. “They may also help prevent disease.”
Schmidt says that the category of superfoods that has received the most scientific research as having particular health benefits is dark leafy vegetables. berries; legumes; beans; nuts; seeds. Cruciferous vegetables such as broccoli, Brussels sprouts, and cauliflower.
“These are things we really know about in terms of how they affect our bodies,” she says.
These aren’t the only foods you’re likely to see labeled as superfoods. A recent research study looked at web pages that mention superfoods to find out what makes them suitable for an updated list of superfoods.
Researchers examined 45 web pages and found 136 foods designated as superfoods. Favored superfoods (meaning mentioned on at least 15 websites) included kale, spinach, salmon, blueberries, avocado, chia seeds, walnuts, beans, fermented milk, and garlic .
Are most superfoods really super?
In fact, any minimally processed plant food has superfood properties, as it is a fundamental component of a healthy diet.
Schmidt says there’s no need to discount a list of the best superfoods, but he also recommends that the list is a guide and not taken as the final word. What is best for different people varies.
“Adding healthy foods to your diet is great, as long as you like it,” says Schmidt. “The most confusing thing for consumers is that you don’t have to eat just one type of food to get what you need to stay healthy. For example, kale is great. But when kale What should I do if I don’t like something? If it’s listed as a superfood, you might force yourself to eat it. If you eat something you don’t like for two weeks, you’ll end up eating something that’s not good for you. maybe.”
Similarly, she says there are some foods that have gotten a bad rap over the years, such as white potatoes, but can actually be good for you, depending on what your body needs. If you need to cut down on carbohydrates, you may want to look for alternatives. However, if you like white potatoes and need to increase your fiber, vitamin C, or potassium intake, white potatoes, which aren’t typically listed as a superfood, may be able to help you in that regard.
eat rainbow
If you’re focused on adding superfoods to your diet, Schmidt advises “eating the rainbow.”
| color | phytochemical | where it was found |
| red | Carotenoids such as lycopene | Beetroot, red onion, red pepper, radicchio, red radish, rhubarb, tomato |
| orange and yellow | beta cryptoxanthin beta carotene | Carrots, corn, lemons, pumpkins, sweet potatoes, yams, yellow and orange peppers, winter squash |
| green | Sulforaphane isothiocyanate indole | Asparagus, avocado, broccoli, Brussels sprouts, collard greens, green herbs, kale, spinach |
| blue and purple | anthocyanin | eggplant, purple cabbage |
| white and brown | Glucosinolates Flavonoids such as quercetin Organic sulfur compounds such as isothiocyanates | Artichokes, cauliflower, garlic, leeks, onions, mushrooms, parsnips, shallots |
“Incorporating plants of different colors into your diet is a great way to eat well. Aim for every color of the rainbow, including white. Avoid eating white foods, as they lack nutrients. “Throw away that advice. Mushrooms are best when they’re white,” says Schmidt. “If you have purple fruits and vegetables in your diet, they contain anthocyanins. Orange-colored foods like carrots, sweet potatoes, and butternut squash all contain beta-carotene. Eat green foods. It doesn’t matter if it’s spinach, Brussels sprouts, kale, or broccoli, as long as you’re eating them, they’re good for you.”
Dietary guidelines haven’t changed much over the past few decades, Schmidt says.
“We’ve always told people to eat more fruits, vegetables, and whole grains. That hasn’t changed. What has changed is the articles, headlines, and fear-mongering about food and our diets. ,” she says. “Rather than focusing on individual superfoods, I think consumers should go back to basics. What’s important is our eating patterns.”
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