The word 'superfood' is clouded in confusion, all we know is we're supposed to eat them to benefit our health. But what makes blueberries, avocado, chia seeds & even goji-berries so super? And are they worth the extra cash (& effort) for the returns they give. If I'm being honest with you, this is more of a debunking article than an advisory one. However we will be finishing by discussing which superfoods really are worth including in your diet.
Sorry to give the game away early, but superfoods don't actually exist... Well, not scientifically anyway!
It's a word invented entirely by the food industry, simply as a marketing ploy to make us all buy more sweet potato, kale & innocent smoothies. Why? Well there are two main reasons:
Less healthy, processed foods are cheap, yummy & popular. This combined with a century of intense marketing means they are more popular than ever. Therefore the health food market needed a way to fight back!
We're all suckers.
This isn't to say there's no benefit to products labelled superfoods, just that you should be aware that they are self-diagnosed heroes. It's the food equivelent of your mum telling you you're beautiful, you know she genuinely means it, but she's biased. In a similar vein, the humble Granny Smith is just as nutrient dense as exotic açai berries, but you rarely see them advertised. Simply because it's harder to sell the wondrous abilities of an apple, than a colourful Brazilian fruit delicacy.
So what should you be looking for to ensure the food you eat on a regular basis is legitimately super? Well there are a few key characteristics to look for in your food, boxes which you should aim to tick at least once a day.
Antioxidants - Natural compounds which protect your cells from damage (which can lead to disease), found in dark chocolate, nuts, seeds, berries & green veg.
Vitamins & minerals - There to help our bodies function at their peak & protect us from illness, these are found in meat, fish, water, fruit, dense veg, eggs, avocado & seeds.
Fibre - Helps keep your gut healthy, your cholesterol low, prevents heart diseases & diabetes. Found in fruit, grains & green veg.
Healthy fats - The kings of preventing heart disease, stroke & high cholesterol, "good fats" are found in avocados, eggs, dark chocolate, fish, nuts, seeds, extra virgin olive oil & greek yoghurt.
Flavonoids - Famous for their anti-inflammatory & cancer-fighting properties, flavonoids are found exclusively in plants (fruit & veg).
This seems like a lot, right? But you'll notice that lots of these foods appear in multiple categories, such as berries, which tick all of your antioxidant, vitamin, mineral, fibre, fat & flavonoid needs! So while it's definitely a good idea to include a range of these foods into your diet, you won't need as much as you think to really benefit your body. These foods that tick more than one box are, I think, the TRUE superfoods! The ones you really should reach for & the ones that are worth the hype.
We hope this has shed some light on the blurred lines between good food & good marketing, even I sometimes need to remind myself of what to look for to truly consider a food worth making the effort to include in my weekly diet. Balance always has, & always will be the key to sustainable health success, so still enjoy your food, just consider adding some dark chocolate to your brownie or swapping the corner for some greek yoghurt & honey every so often. As promised, here are a few of my favourite "superfood" options for you to give a go:
SUPERFOOD | 1 SERVING | SUPERFOOD | 1 SERVING |
|---|---|---|---|
Avocado | 1/2 avocado | Chia seeds | 1 tablespoon |
Berries | 10 berries | Dark green veggies | 1 handful |
Fresh garlic | 1 clove | Green tea | 1 cup |
Salmon | 1 fillet | Greek yoghurt | 2-3 tablespoons |
Eggs | 2-3 eggs | Extra virgin olive oil | 1 tablespoon |
Sweet potato | 1/2 potato | Dark chocolate | 3-4 squares |
If you want it made even simpler, try one of my cookbooks, full of delicious, balanced & superfood-rich meals/snacks:
Get in touch if you'd like to understand more about mastering your nutrition & we'd love to help! See you soon.
Elliot Hutchinson // 11.08.2024
© 2024 The Coaching Collective
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