There is no official scientific definition of a “superfood”. It is simply food that has a lot of important nutrients that can help keep you healthy and prevent diseases. Calling a food a “superfood” is more about emphasizing the importance of eating a healthy diet that includes lots of fruits, vegetables, lean meats, and whole grains.

The term “superfood” was created in the early 1900s to sell bananas. The United Fruit Company wanted to show that bananas were a cheap and easy way to get good nutrition every day. They called them “superfoods” because they could be added to many meals and were easy to digest. People liked bananas so much that doctors even recommended them for some health problems. They thought bananas could help with celiac disease and diabetes. Now the term “superfood” means a food that is believed to have health benefits. The Internet and social media can quickly spread information about the supposed benefits of a “superfood”. The food industry only needs some scientific research, news articles, and a catchy marketing campaign to turn any food into a new “superfood”. Although some “superfoods” have proven health benefits and are recommended by nutritionists, skeptics believe that temporary trends and celebrities can exaggerate the benefits of other foods.

Marketing “superfoods” is a profitable business for the food industry. A recent Nielsen survey found that people want to eat foods that can help them stay healthy and prevent diseases. People are willing to pay more for foods that have health benefits. However, not all health benefits are important to everyone. The survey also found that 75% of the global respondents believe that what they eat affects their health. Almost 80% are using food to prevent health problems like obesity, diabetes, high cholesterol, and high blood pressure. This is why “superfoods” like fruits, vegetables, and whole grains are popular. From 2011 to 2015, there was a significant increase in the number of new food and drink products worldwide that were labeled as “superfood”, “superfruit”, or “super grain”, according to a study by Mintel in 2016. In 2015, there was a notable increase in the number of products using these terms. Grains like quinoa and buckwheat have become popular and are often associated with the term “superfood”, because of their health benefits. In 2017, chia and other ingredients like moringa, seaweed, blueberries, ginger, turmeric, matcha, oats, barley, and chickpeas also gained popularity.

Not one food, not even a “superfood”, can provide all the nutrition, health benefits, and energy we need to nourish ourselves. The 2015–2020 US Dietary Guidelines suggest that we should eat a variety of healthy foods from all food groups and be mindful of our calorie intake. Research has shown that following healthy eating patterns can lower the risk of high blood pressure, heart disease, diabetes, and certain cancers. Diets like the DASH diet and the Mediterranean diet, which are mostly plant-based, have been proven to have significant health benefits and reduce chronic diseases. However, there are a few foods that deserve special recognition. These “superfoods” contain important nutrients that can boost the nutritional value of your meals and snacks, and further support a healthy eating pattern. These food options include:

Berries
They are high in fiber, antioxidants, and nutrients that fight diseases. You can eat them plain or add them to yogurt, cereals, and smoothies.

Leafy greens
Dark, leafy vegetables are rich in vitamin A, vitamin C, calcium, and phytochemicals. You can add them to salads, soups, and stews, or sauté them in olive oil.

Nuts
Nuts are a good source of plant protein and monounsaturated fats that can reduce the risk of heart disease. You can add them to oatmeal, yogurt, or salads, but remember to limit your intake.

Olive oil
This is a healthy source of vitamin E, polyphenols, and monounsaturated fatty acids that can reduce the risk of heart disease. You can use it as a substitute for butter or margarine in pasta or rice dishes, or as a dressing for vegetables.

Whole grains
These are rich in fiber, B vitamins, minerals, and phytonutrients that can lower cholesterol and protect against heart disease and diabetes. You can have oatmeal for breakfast or substitute bulgur, quinoa, wheat berries, or brown rice for your usual baked potato. When buying bread, look for “100% whole wheat flour” as the first ingredient.

Cruciferous vegetables
Cruciferous vegetables, such as broccoli, Brussels sprouts, cabbage, cauliflower, collard greens, kale, kohlrabi, mustard greens, radishes, and turnips. They have fiber, vitamins, and phytochemicals that may help prevent cancer. You can cook them by steaming or stir-frying, and add herbs and seasonings for flavor. You can also use a frozen mix of these vegetables in soups, casseroles, and pasta dishes.

Legumes
This includes kidney, black, red, and garbanzo beans, soybeans, and peas. They have fiber, folate, and plant-based protein, and can help reduce the risk of heart disease. You can add them to salads, soups, and casseroles, or make hummus.

Tomatoes
They have vitamin C and lycopene, which may reduce the risk of prostate cancer. You can eat them in a salad, as a sauce over pasta, or in stews, soups, or chili. Lycopene is better absorbed when tomatoes are cooked in a healthy fat like olive oil.

Summary
While some foods do have proven health benefits, the term “superfood” is often used more for marketing purposes than to provide ultimate nutrition. This can be problematic when people focus on marketing rather than the actual nutritional value of the food. While certain superfoods may offer additional benefits, it is important to have variety and moderation in our diets. This means consuming a variety of foods and getting the essential vitamins and minerals our bodies need, while also being mindful of how much of a particular food we consume.

Sources:
https://www.ucdavis.edu/food/what-makes-superfood-so-super
https://www.health.harvard.edu/blog/10-superfoods-to-boost-a-healthy-diet-2018082914463