Superfoods-Are they a Myth or a Superhero?
There is no specific definition for the term “superfoods”. However, it is commonly used to describe foods rich in nutrients and antioxidants that can provide health benefits.
Despite superfood gaining much footage, in reality, there is no food that can offer every single nutrition component or health benefit that we need. There is also no food that can cure ailments.
Below are some examples of superfoods, their nutrients and antioxidants that are termed as “superpower”. The “function” of these superpowers to help reduce risk of ailments is also highlighted in the table below.
Common Superfoods and their “Superpower”
| No. | Superfood | Antioxidants (Superpower) | Function |
| 1 | Berries | Anthocyanin | 1. Lowers risk of heart attack 2. Treats urinary tract infection 3. Lowers blood pressure |
| 2 | Soy | Phytoestrogen | 1. Reduces bone loss 2. Relieves menopausal symptoms 3. Prevents age-related memory loss |
| 3 | Tea | Catechins | 1. Reduce stress levels 2. Reduce arthritic symptoms |
| 4 | Leafy Greens | Vitamin A,B, C,E,K, | 1. Prevent constipation 2. Ensure smooth function of digestive tract |
| 5 | Salmon | Omega-3 | 1. Reduce cholesterol and plaque deposition |
| 6 | Dark chocolate | Procyanidin | 1. Prevent heart disease 2. Prevent cancer |
| 7 | Wine and grapes | Resevatrol | 1. Reduce risk of heart disease 2. Reduce nerve damage in those with diabetes |
Other common superfoods in the market are:
- spirulina
- blue-green algae
- garlic
- wheatgrass
- beets and beet juice
- turmeric
- Brazil nuts
- barley
Tips to Get More Superpower from your diet
- Add in more rainbow coloured fruits and vegetables to each meal
- Cook with more greens and use them in almost all dishes.
- Replace some of the beef and poultry dishes with fish or tofu.
- Incorporate berries into a snack, breakfast or desert.
- Have one fruit and one vegetable for every main meal eaten
- Have a mug of green tea instead of tea or coffee during morning tea and afternoon tea
- Use spices such as turmeric, cumin, oregano, ginger, clove, and cinnamon to cook.
- If hungry or craving for a snack, grab some nuts, seeds and dried fruits (with no sugar or salt added) to munch on (limit to a palm size).
Hope the tips above will help you boost your antioxidant intake and thus help you achieve optimal health.
References
1. Medical News Today. What are superfoods and why should you eat them? Link: https://www.medicalnewstoday.com/articles/303079#common_superfoods
2. Northwestern Medicine. Do Superfoods Exist? Link: https://www.nm.org/healthbeat/healthy-tips/nutrition/superfoods-through-the-decades
