Q: thoughts on "super foods"?

I was talking with friends the other day about a “super food” coffee creamer one of them had been using that contained powdered mushrooms, and we got to talking about what exactly made it a “super food” (aside from the huge writing of: SUPERFOOD on the packaging, lol). Lots of packaged food products these days are using that term on labeling to convince consumers that said food products are “extra, extra, extra healthy.”

Sort of like “clean eating,” the term “super food” doesn’t really have a formal definition. I’d broadly definite it as a food with exceptional nutritional qualities. For example, a food high in antioxidants, omega 3 fats, fiber, probiotics, quality protein, vitamins, minerals, etc.

Photo by Emma-Jane Hobden on Unsplash

In addition to powdered mushroom coffee creamer (which, gross?), greens powders come to mind. You may know how I feel about those, in that lots of health benefit claims are borrowed from research on whole food products (e.g., fruits and vegetables), not powdered and processed versions. Even though it’s nice to think of a specialty product as being very health-promoting (I’m guilty of this too! and there’s nothing wrong with it), when it comes to foods that will benefit health and promote longevity the most, it’s much more simple. And also less expensive. Here are some of my favorites.

• Olive oil - great source of monounsaturated fats, which have anti-inflammatory properties. It may also help reduce LDL cholesterol, especially when replacing a fat higher in saturated fats like butter. Olive oil, and any fat, can help slow digestion and keep blood sugar steady following a meal. My favorite olive oil benefit is from the PREDIMED study, which found women following a Mediterranean style diet supplemented with extra olive oil and the lowest risk of breast cancer

• Pulses - or, beans, lentils and peas. Affordable, a good source of fiber and protein, great for gut health, I could go on

• Blueberries - great source of fiber and the antioxidant anthocyanin, which may help reduce inflammation. Blueberries are also a good source of vitamin C and potassium

• Broccoli - in the “cruciferous” vegetable family, which are high in fiber and are high in specific antioxidants that may be protective against cancer. Broccoli is also a good source of vitamin C, folate and contains iron

• Greek yogurt - excellent quality protein source (great for a post-workout snack as it contains the amino acid leucine), and a good source of probiotics to help support gut health

• Salmon - great source of omega 3 fats, which contain anti-inflammatory properties and may be especially helpful to support brain health. Also a great quality protein source

• Dark chocolate - delicious, and also a good source of magnesium, phytochemicals and contains iron and zinc. The darker, the more nutrient dense

Like I mentioned above, there’s usually nothing wrong with wanting to try a fancy powder or potion that may seem health promoting and fits into your routine (PSA though if you’re taking certain medications to make sure there are no interactions), and to understand certain health claims on packaging may not be totally truthful. It’s also important to know that no fancy powder or potion is necessary for health - that can be accomplished much more simply as I hope I’ve communicated here.

Thanks for reading!