We all know that some foods are sexier than others. Has anyone seen those t-shirts that say “Eat More Kale”? If you live in San Francisco like I do, it’s pretty impossible to avoid them. There’s also an array of clothing items with fun quinoa puns, and don’t even get me started with the avocado toast craze ($14? Really?). So what do kale, quinoa, and avocado have in common? All of these trendy foods have been touted as “superfoods”: one-stop-shop wonders that have the ability to radically improve health.
Why are superfoods so appealing? The idea that we can get a power-packed punch of vitamins and minerals in one package is extremely attractive, especially in today’s climate of ever-changing nutrition advice. Many of the foods highlighted do have very beneficial properties. Let’s look at a few examples:
Quinoa
- Complete protein, meaning that it contains all 9 essential amino acids that the body cannot make on its own
- Gluten-free (for those suffering from celiac disease or gluten intolerance)
Blueberries
- High in vitamin C for immune support
- Full of antioxidants that may counteract the damaging actions of free radicals in the body (get them from foods rather than supplements, though — read more here)
Salmon
- Fat content that is primarily omega-3 fatty acids, which are anti-inflammatory and may help improve mental health
- High in protein
Kale
- Good source of many nutrients, including iron, vitamin A, and vitamin K
- Low-calorie
Oats
- Plentiful in soluble fiber, which lowers cholesterol levels and can improve overall heart health
- Low-glycemic, meaning that they can help keep you full longer
Avocado
- Full of heart-healthy monounsaturated fat
- Good source of many nutrients, including vitamin K, folate, and potassium
Beans
- Rich in protein and fiber
- Low in fat
Yogurt
- Vehicle for probiotics: beneficial microorganisms that live in the gut and perform critical functions for human health
- Excellent source of calcium
Focusing too much on any one food or nutrient can be a mistake if it detracts from the big picture; kale salads aren’t going to save you if you eat burgers and fries for every other meal. This concept is emphasized in the 2015 iteration of the Dietary Guidelines for Americans, a document published every five years by USDA and HHS that helps to inform U.S. nutrition policy. A focus on overall eating patterns rather than individual nutrients is evident in this excerpt from its executive summary:
“Previous editions of the Dietary Guidelines focused primarily on individual dietary components such as food groups and nutrients. However, people do not eat food groups and nutrients in isolation but rather in combination, and the totality of the diet forms an overall eating pattern. The components of the eating pattern can have interactive and potentially cumulative effects on health. These patterns can be tailored to an individual’s personal preferences, enabling Americans to choose the diet that is right for them. A growing body of research has examined the relationship between overall eating patterns, health, and risk of chronic disease, and findings on these relationships are sufficiently well established to support dietary guidance.”
I’ve found that the more I learn about nutrition, the less strict I am with my own diet. I used to be a lot more influenced by the latest health craze (I definitely went through my own phase of quinoa and kale everything); now, I’ve realized that food fads come and go, and nutrition is so highly personalized that it’s hard to pinpoint any one specific food that works magic for everyone. This isn’t to say that you shouldn’t include some of these foods in your diet; to the contrary, many healthful diet patterns emphasize foods in the list above. The Mediterranean diet, for example, focuses on fruits and vegetables (blueberries, kale), whole grains (oats), lean protein (beans), and healthy fats (salmon), and has been associated with lower rates of heart disease. It also leaves room for treats in moderation, such as dark chocolate and red wine (hallelujah).
One thing that I do like about the concept of superfoods is that it supports the idea of food as medicine; I wouldn’t be in the right field if I didn’t believe in the power of nutrition to improve health outcomes and general well-being. So, in summary, don’t ignore superfoods, but take the time to learn why they’re in the spotlight. Understanding why certain foods are beneficial can inform your selections and help you to follow a healthier diet pattern overall.