Superfood or Superhype: Take superfoods with a pinch of salt

By Dibya Prakash

Just as superheroes are portrayed as all-powerful, adrenaline-boosted saviours like James Bond, who can tackle any challenge, superfoods are often hyped as nutritional powerhouses that can transform health in a single bite.   Exotic foods like kale, quinoa, and blueberries are marketed for their miracle solutions, packed with benefits from boosting energy to fighting disease, as if they alone can solve complex health issues. But much like fictional heroes, the image of superfoods is largely built on myth.

Despite their popularity, there is no scientifically-approved definition for superfoods. They are known for their high nutritional density as they supposedly offer substantial amount of nutrients. These foods are typically rich in minerals, vitamins, and antioxidants.

Foods are often labelled as ‘superfoods’ because of the claims like provisions of multiple health benefits or assistance in disease prevention. However, this can create unrealistic expectations, leading people to believe they can ward off chronic diseases and health problems by eating a few of these nutrient-dense foods while neglecting a balanced diet. Thus, it’s essential to focus on a “super diet” rather than individual foods.

The concept of superfoods gained traction in the early 20th century when the United Fruit Company began marketing bananas for their health benefits. Bananas were advertised as nutritious, affordable, easy to digest, and versatile. The idea of bananas as a superfood grew in popularity when physicians started using them to treat serious health conditions like celiac disease and diabetes. The American Medical Association also endorsed bananas as a daily food. By 2014, the term “superfood” was officially got a place in the Merriam-Webster Dictionary.

Research indicates that labelling a food as a superfood can significantly increase its sales. This prompts the question: whether superfoods truly offer superior nutritional benefits or if the term is merely a marketing strategy?

So, it becomes necessary for us to remember that no single food can supply all the essential nutrients needed for healthy living. Focusing too much on superfoods can be misleading and divert attention from other nutritionally rich foods. According to the National Institute of Nutrition, a healthy eating pattern should include essential nutrients from a variety of food groups while adhering to calorie intake limits.

While many superfoods are overrated, some foods are not as hyped as these but offer significant health benefits and nutritional value. Some of them are:

• Berries: High in dietary fibre, antioxidants, and disease-fighting nutrients.
• Fish: A good source of protein and omega-3 fatty acids, beneficial for heart health.
• Green leafy vegetables: Rich in dietary fibres, vitamins A and C, calcium and bioactive phytochemicals.
• Nuts: Such as hazelnuts, cashews, almonds, and walnuts, are excellent sources of protein and monounsaturated fatty acids, which are heart-healthy.
• Olive oil: Contains vitamin E, polyphenols, and monounsaturated fatty acids.
• Whole grains: Provide soluble and insoluble fibres, vitamin B, minerals, and bioactive phytochemicals.
• Yogurt: High in calcium, protein, and probiotics (good bacteria).
• Legumes: Such as kidney beans, soybeans, and peas, are good sources of plant proteins, fibres, and folate.

To me, superfoods are characterized by five key attributes: they are always local, rich in micronutrients and flavour, every part of the plant can be utilized, they promote diversity, and they support a sustainable lifestyle. Based on these criteria, some Indian superfoods include Ghee (the fat burner), Kokum (a natural antacid), Banana (the recharger), Cashew (the antidepressant), Coconut (the calmer), Aliv seeds (the beauty pill), Jackfruit (the fertility booster), and Gooseberry (the immunity booster). However, it’s essential to remember that these superfoods should only be part of a balanced diet as complementary components.

Therefore, when consuming foods labelled as superfoods, it’s important to check their nutrient content and consider any medical conditions. For instance, individuals on blood-thinning medications should moderate their intake of green leafy vegetables, as their high vitamin K content can interfere with the medication’s effectiveness.

In a nutshell, while some superfoods can provide health benefits, they can be taken in moderation and as part of a balanced diet. A healthy diet should not rely solely on these Superfoods. These components should merely complement a well-rounded and nutritious eating plan.

(The column Metamorph with Dibya appears every Friday.)

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