Aimee Takamura

Writing for Publication

How Super are Superfoods?

The term superfood has become increasingly popular in the media and mainstream language. It is commonly used as a marketing technique to describe foods that will make us healthier, keep us looking young, and prevent illnesses. For example, cocoa, salmon, blueberries, and quinoa have all been touted as superfoods due to certain food components that are believed to have exceptional health benefits.

So, wouldnt eating a diet of only superfoods be the best way to go? While this approach may seem appealing and foolproof, it is important to keep in mind that these foods are not magic bullets. It is unrealistic to subsist on such a narrow range of foods and expect significant results. Instead, a diet that incorporates a variety of foods as recommended by the Dietary Guidelines for Americans is the best approach.

Indeed, many foods can provide health and wellness benefits. These foods, also known as functional foods, may play a role in improving overall well-being and reducing or minimizing the risk of certain diseases and other health conditions. Examples include fruits and vegetables, whole grains, some types of seafood, fortified foods and beverages, and some dietary supplementsYou could call all of these superfoods since they all contain components or nutrients associated with health benefits. By knowing which foods can provide specific health benefits, you can make food and beverage choices that allow you to take greater control of your health.

Taking a Closer Look

Functional components of many traditional foods are being discovered and studied, while new food products are being developed to include beneficial components. Youve probably heard of some of the more common functional components linked to health benefits like whole grains, calcium, and Vitamin D, but there are a variety of others. Check out these three less commonly known food components that are associated with super health benefits of their own:Flavonoids

What are they?

Flavonoids are a type of antioxidant you may have heard about, as this class of antioxidants is found in a wide variety of sources that many Americans consume such as berries, red wine, tea, and dark chocolate. Flavonoids are nonessential compounds unlike traditional vitamins; however, there is growing evidence that moderate long-term intake could have positive health effects against chronic diseases such as cardiovascular disease, cancer, metabolic syndrome, and neurodegenerative diseases.

Where can I find them?

Berries

Cherries

Grapes

Bananas

Apples

Oranges

Citrus fruits

Broccoli

Onions

Sweet potatoes

Chocolate

Tea

Cinnamon

Peanuts

Wine

Probiotics

What are they?

Probiotics are live, healthy bacteria that promote digestive health and may be important for preventing chronic diseases such as obesity and cardiovascular disease. While scientists are still figuring out how exactly probiotics work, we know the gut needs probiotics to move food along, keep the harmful bacteria at bay, and help fight infections. They are naturally found in the body but can also be obtained through foods and supplements. Lactobacillus is the most common probiotic strain that is found in yogurts and other fermented foods.

Probiotics may help:

Increase the number of helpful bacteria and reduce the number of harmful bacteria in your gut

Reduce the risk of certain infections, particularly those of the digestive tract

Control or reduce the risk of developing certain allergies

Prevent diarrhea and help with digestive regularity

Alleviate symptoms of lactose intolerance

Where can I find them?

Fermented food products like:

Yogurt Buttermilk Kefir Kombucha Kimchi Sauerkraut Miso Microalgae Tempeh

Soy

What is soy?

Soy is a plant-based food derived from soybeans that contains protein, isoflavones, and fiber. Soy is considered a complete protein, meaning it contains all the essential amino acids to support healthy growth and development. Increasing soy intake has been associated with lowering total cholesterol and LDL (bad cholesterol) levels, thus reducing risk for cardiovascular disease. Moreover, the antioxidants found in soy have been shown to reduce blood pressure, further highlighting the role of soy in cardiovascular health promotion. Soy has also been associated with lower body weight.

Where can I find it?

Tofu Tempeh Miso Soybean oil Soy sauce Soy milk Soy flour Soy protein concentrate, found in products like veggie burgersBottom line

You don't have to eat only whole fruits and vegetables to get your superfood fill. From whole foods to processed foods, there are a variety of foods that provide either inherent or fortified health-promoting nutrients. The best way to ensure a nutritionally adequate diet is to include a wide variety of functional foods in your everyday eating.