What are superfoods and their health benefits?
Rich in vitamins and nutrients, superfoods can help amp up your diet and increase your energy.
By Anna Sharratt
You’ll likely find rows of superfoods in most grocery stores these days. These products promise a range of health benefits, whether it’s a nutrient-packed cereal, fermented beverage or a supplement. You might have also noticed your favourite foods feature new ingredients. Maybe it’s white bread with chia seeds, or turmeric-infused hot chocolate.
What are superfoods? And what are the health benefits of eating superfoods?
By definition, a superfood is a nutrient-rich food containing compounds such as antioxidants, fiber, fatty acids, vitamins or minerals. Some of the health benefits superfoods may offer include:
- Increased immunity
- High fiber to promote regularity
- Vitamins and minerals
- Probiotics to boost gut health
- Compounds that lessen inflammation
- Fatty acids to aid with brain health.
It’s why nutritionists often recommend adding them into your meal plan. “You can easily add powdered superfoods to your smoothies, yogurt or oatmeal,” says Sandra Doucette. Doucette is a certified holistic nutritionist with Raw Elements in Guelph, Ontario. “You can add them to salad dressing, bake them in muffins, and add to pancakes. Some superfoods can also be added to stews and soup.”
Opting for healthier foods that are higher in vitamins and minerals can be a great way to improve your diet. Just remember: no single food, regardless of the nutrients it contains, can offer all the health benefits you need.
A list of superfoods
Superfoods can come in different forms. For example, as a supplement or fruit. Here are five examples of superfoods you may find at the grocery store—and how they measure up.
- Camu Camu is a berry whose pulp, seeds and skin all contain high levels of antioxidants. Known for its anti-inflammatory and antimicrobial properties, it’s made into juice, purees, and pulp. You can add it to foods and beverages. It’s high in vitamin C and contains potassium, calcium, zinc, magnesium, manganese and copper. Camu Camu is known for nourishing and moisturizing the skin, Doucette says.
- Wheatgrass comes from wheat leaves, and is high in iron, calcium and magnesium. It also gives you some added chlorophyll, which is the pigment that gives plants their green colour. Sold as a dietary supplement in tablet, capsule, powder and liquid forms, it’s often blended into smoothies.
- Maca is a food supplement that is high in nutrients, boosts energy and optimizes fertility. It’s known as an adaptogen, which means it can support the body’s ability to handle physical and emotional stresses. Studies have shown that it can help with libido in men. It also reduces blood pressure and depression in post-menopausal women.
- Turmeric is a spice that’s used as a dietary supplement and has anti-inflammatory properties. Due to these properties, it can help fight against diseases like heart disease and cancer.
- 5. Chia seeds are nutritionally dense seeds. Add them to yogurt or to baked goods like muffins. They are credited for increasing the feeling of fullness and reducing hunger. They may also reduce blood sugar levels. Chia seeds contain omega-3 fatty acids, fiber, protein, calcium, phosphorus and zinc.
Many of the foods on your weekly grocery list are nutrient dense too. They include:
- Berries
High in fiber and antioxidants, they have been show to lower the chance of a heart attack. - Leafy greens
Leafy greens like spinach, swiss chard and kale are packed with nutrients like Vitamin A, Vitamin C and calcium. They are also low in calories and high in fiber. - Salmon
Salmon is high in omega-3 fatty acid, which unlike most fats, your body can’t produce. Studies have shown that eating salmon and other fatty fish like trout has a multitude of health benefits. This includes reducing the risk of breast cancer and improving the function of the cells that line your arteries. - Legumes
Beans and peas are an inexpensive, plant-based source of protein. They also provide fiber, magnesium and phytonutrients. Studies show that they can help lower the chance of heart disease, stroke and diabetes.
Are raw superfoods better than cooked superfoods?
Superfoods can vary in how much nutrition they provide, and how they’re eaten can also matter. “In certain cases, raw is better,” Doucette says. That’s because some nutrients can be damaged by heat. “You will be losing some of the benefits of the superfood as it’s more delicate heat-sensitive nutrients diminish.” That’s why eating raw cruciferous vegetables as well as raw fruit is best.
But some superfoods can be added to hot foods, cooked or baked without losing their benefits. These include chia, nuts and turmeric.
Should I still take vitamins if I’m eating superfoods?
If your general practitioner has told you you’re low in certain vitamins or minerals, consider supplementation. Certain antioxidants in superfoods can aid the body absorb vitamins and minerals. But Doucette cautions that you should always run any supplements by your doctor first to prevent any adverse reactions.
