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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.

Unfortunately, superfood is not really your superhero. It’s a marketing tactic to promote consumption of more natural foods.

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.

We are what we eat. Hence, be wise with your food choices.

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”

A bowl of salad filled with many different types of superfood.
No.SuperfoodAntioxidants (Superpower) Function
1BerriesAnthocyanin1. Lowers risk of heart attack
2. Treats urinary tract infection
3. Lowers blood pressure
2SoyPhytoestrogen1. Reduces bone loss
2. Relieves menopausal symptoms
3. Prevents age-related memory loss
3TeaCatechins1. Reduce stress levels
2. Reduce arthritic symptoms
4Leafy GreensVitamin A,B, C,E,K,1. Prevent constipation
2. Ensure smooth function of  digestive tract
Omega-3  1. Reduce cholesterol and plaque deposition
6Dark chocolateProcyanidin1. Prevent heart disease
2. Prevent cancer
7Wine and grapesResevatrol1. 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

The different coloured fruits and vegetables and their health benefits
  • Add in more rainbow coloured fruits and vegetables to each meal
Adding more greens like leafy vegetables and broccoli to meals to boost antioxidant content.
  • Cook with more greens and use them in almost all dishes.
Fishes of all types are superfood
  • Replace some of the beef and poultry dishes with fish or tofu.
The common types of berries that can be added to meals- blueberry, raspberry and blackberries.
  • Incorporate berries into a snack, breakfast or desert.
Pick one fruit and one vegetable from this basket to add to your main meals.
  • Have one fruit and one vegetable for every main meal eaten
A cup of green tea
  • Have a mug of green tea instead of tea or coffee during morning tea and afternoon tea
Different types of spices
  • Use spices such as turmeric, cumin, oregano, ginger, clove, and cinnamon to cook.
Palm size measurement of almonds that can be consumed per serving
  • 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.

Closing Quotes: Use your foods to heal you


1. Medical News Today. What are superfoods and why should you eat them? Link:

2. Northwestern Medicine. Do Superfoods Exist? Link:

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