Best Superfoods – Really Super For Health Or Expensive Luxury?

Superfood is a promoting term used to describe food with assumed medical advantages. The superfood term is used by dietitians and nourishment researchers, for a specific food that have the medical advantages. There is a large variety of products on the market these days which promoters advertise as being the best superfoods having great health benefits and you will often find them in the health products aisles of supermarkets and in specialty health products stores.  The products themselves are often quite expensive and if we purchase them the question needs to be asked, are the advertised health claims for these best superfoods really justified?

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Definition of a superfood

The Macmillan Dictionary characterizes “superfood” as a food that is thought to be useful for your wellbeing and that might even help some medicinal conditions. The Oxford Dictionary definition expresses a superfood is “a supplement rich sustenance thought to be particularly advantageous for wellbeing and well-being”     However the Cancer Research UK says, “the expression “superfood” is truly only an advertising apparatus, with minimal exploratory premise to it”. Another source characterizes superfood as “a non-restorative term advanced in the media to allude to nourishments that can have wellbeing advancing properties, for example, lessening one’s danger of ailment or enhancing any part of physical or passionate wellbeing. Purported superfoods might have a bizarrely high substance of cancer prevention agents, vitamins or other nutrients.” (Levinovitz, Alan , 2015)

Utilization of the term “ best superfoods ”

Starting 2007 the showcasing of items as “superfoods” is disallowed in the European Union unless evidenced by a particular therapeutic case upheld after solid investigative research. Specifically, blueberries, thought to be a prevalent superfood illustration and without a superfood characteristic, having moderate substance of just three key supplements: vitamin C, vitamin K and manganese. A nourishment, for example, spinach or kale, by difference, contains numerous supplements rich in substance thus might present healthful advantages past those of different sustenances moderate in supplement substance, for example, berries.


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Potential wellbeing impacts

Malignancy Research UK takes note of the fact that superfoods are frequently advanced as having a capacity to avoid or cure infections, including disease; they alert, “you shouldn’t depend on supposed “superfoods” to decrease the danger of tumor. They can’t substitute for the most part solid and adjusted diet”.

Medical advantages and impacts of food portrayed as the best superfoods are frequently debated or unsupported by exploratory studies.

Well-known and best superfoods

“Superfoods have additional vast measurements of vitamins and minerals that can help us avert ailments and carry on with a more extended, more beneficial life,” A percentage of the supplements that some of the best  superfoods contain, incorporate cell reinforcements, thought to avoid malignancy; sound fats, thought to anticipate coronary illness; fiber, thought to counteract diabetes and digestive issues; or phytochemicals, the chemicals in plants in charge of profound hues and notices, which can have various medical advantages (Starling, Shane, 2008).

1. Blueberries

Blueberries frequently tops the list of superfoods in light of the fact that they are rich in vitamins, solvent fiber and phytochemicals. However, the same supplements found in blueberries are additionally found in numerous different sorts of berries, including strawberries and cranberries.

A study distributed in 2013 in the diary Circulation found that a high admission of phytochemicals known as flavonoids — which are found in blueberries, and also different sorts of berries — might decrease the danger of certain heart conditions in young women

2. Goji berries

These have been eaten in Asian countries for over 3000 years and are said to improve health and well being, slow down the aging process and prevent cancer. However research into these claims has so far failed to provide support for them. Pricey to buy but enjoyable to eat.

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3. Kiwifruit

This is also included in a list of well known best superfoods. Its advantages can be compared, generally, to berries, melons, citrus natural product, apples and pears, all of which are high in vitamin C and rich in cancer prevention agents. Kiwifruit is marked a superfood maybe in light of the fact that it contains a more extensive number of supplements ( vitamin C, K, fiber and copper ) when compared with other products.

A little study distributed in 2011 in the Asia Pacific Journal of Clinical Nutrition recommended that utilization of kiwifruit, which additionally contains serotonin, a hormone that incites and look after rest may advance a superior night’s rest in individuals with sleep problems.

4. Beans and Quinoa

Beans and entire grains are standard additions to the superfood records. Beans are a wellspring of low-fat protein. Beans contain insoluble fiber, which brings down cholesterol; Entire grains — named such in light of the fact that, dissimilar to refined grains, they are not stripped of all the essential parts and naturally-occurring nutrients of the entire grain seed in their original proportions. — have comparable advantages to beans, however they don’t contain as much protein.

Quinoa is often called a grain because it is used and cooked like one but in actual fact is a seed. This also is a wonderful wellspring of protein, vitamins, minerals, fiber and cancer fighting properties.

5. Chia seeds

These are tiny black seeds which were originally prized by the ancient Aztec and Mayan civilizations in South America for their sustainable energy properties. The health benefits promoted these days include reduction in blood pressure, better cardiovascular health and an aid to weight loss. Recent studies have only shown that the seeds are a healthy food because they contain fiber and are a source of protein.

6. Other nuts and seeds

These super foods ( walnuts, almonds etc ) contain elevated amounts of minerals and solid fats. In spite of the fact that these are regular additions to superfood records, the drawback is that they are high in calories. Controlled eating is important because of this. A small amount of shelled nuts could contain more than 100 calories, as indicated by Hyde.

7. Kale

Kale satisfies the buildup of a superfood as it is nutrient dense, full of fiber and  It’s also filled with many nutrients, vitamins, folate and magnesium. Be that as it may, so do most dull, verdant greens: Swiss chard, collards, mustards, radish greens, spinach and others in the amaranth family, and cabbages.

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8. Pomegranate

The “colorful product of the year” will doubtlessly be on any of the best superfoods list, as well. This may be acai berry, noni natural product, winged serpent organic product, rambutan or pomegranate. These natural products may be fortifying, however logical studies don’t demonstrate that they are more refreshing than other, less intriguing organic products, for example, blueberries. Some of these organic products might be especially thick in specific sorts of supplements.

Pomegranate, for instance, contains ellagitannins, which have anti malignancy properties. However, red raspberries, which are ostensibly pretty much as flavorful as pomegranate seeds, likewise contain ellagic corrosive.

9. Others  

Add broccoli to the list also. It’s in the cabbage-mustard family. Both the florets and stems of broccoli are very similar in their nutrient content. These dull vegetables are stacked with vitamins A, C and K, and in addition fiber, calcium, and different minerals.

Sweet potato and squash likewise more often than not make the superfood list, for comparative reasons as those recorded for verdant greens. Both sorts of food are by and large fantastic wellsprings of fiber, vitamin A. They are additionally normally sweet and don’t require the spread, cream or salt commonly added to potatoes.

Salmon, sardines, mackerel and certain other greasy fish are rich in omega-3 unsaturated fats, which are thought to bring down the danger of coronary illness and stroke. The advantages of eating fish might far exceed the danger of hurting your wellbeing from the mercury these fish contain, as indicated by Harvard’s T.H. Chan School of Public Health.


One could also incorporate green tea, espresso, dim chocolate, yogurt, and olives to the best superfoods list for an assortment of reasons specified previously. In reality the superfoods mentioned above should merely be a supplement to a normal healthy good diet of fresh fruit, vegetables and meat to provide the proper fuel that our bodies need to enable us to lead healthy lives.


Starling, Shane (14 May 2008). “Superfruit success not grown on trees, say authors”. Decision News Media.

Levinovitz, Alan (22 April 2015). “The First Superfood”. Slate (magazine). Retrieved 23 April 2015

Hill, Amelia (2007-05-13). “Forget superfoods, you can’t beat an apple a day”. The Observer.

“The science behind superfoods: are they really super?”. European Food Information Council. November 2012. Retrieved 21 October 2014.


James Kelly

High Wycombe, Western Australia, 6057


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