Christopher Wanjek is a Live Science contributor and a health and science writer. He is the author of three science books: Spacefarers (2020), Food at Work (2005) and Bad Medicine (2003). His 'Food at Work' book and project, concerning workers' health, safety and productivity, was commissioned by the U.N.'s International Labor Organization. For Live Science, Christopher covers public health, nutrition and biology, and he has written extensively for The Washington Post and Sky & Telescope among others, as well as for the NASA Goddard Space Flight Center, where he was a senior writer. Christopher holds a Master of Health degree from Harvard School of Public Health and a degree in journalism from Temple University.
Superfoods are foods — mostly plant-based but also some fish and dairy — that are nutritionally dense, containing lots of vitamins, minerals and antioxidants that are good for one's health. However,"superfood" isn't a scientifically recognised term, with no set criteria to determine what is and isn't a superfood, according to the American Heart Association .
Consuming foods that are packed with nutrients is certainly a good idea, Hyde told Live Science. But the key to a healthy diet is to consume a variety of nutritious foods in the right quantities, she added.Blueberries often top many lists of superfoods because they are rich in vitamins, soluble fiber and phytochemicals .
All these dark green colored vegetables are loaded with vitamins A, C and K, as well as fiber, calcium and other minerals. A 2016 paper in the journal Food and Function indicates that regular consumption of spinach may lead to a reduced risk of developing several health conditions including obesity, type 2 diabetes, and several types of cancer. Sweet potatoes and squash also usually make the superfood list, for reasons similar to those listed for leafy greens.
Some of these fruits may be particularly dense in certain kinds of nutrients. Pomegranate, for example, contains ellagitannins and other antioxidants, according to a 2020 review published in the Journal of Food Bioactives , which may have anti-cancer properties. But red raspberries, which are arguably just as delicious as pomegranate seeds, also contain ellagic acid.
Another general criticism of the use of the term"superfood" is that, while the food itself might be healthful, the processing might not be. For example, when green tea is freshly brewed, it has several antioxidants. Commercially manufactured bottled green teas, however, are often cut with inferior teas and brewed with copious amounts of sugar.
"When we label these foods as 'super' and 'healthy,' people think they can eat them in unlimited quantities," she said."But you do have to be cautious of the amount you eat, because you can gain weight from eating too much healthy food."
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