Are Superfoods Enough For Good Health?

We decode if superfoods are a must have and what you need to pair them with.

What are superfoods? The Oxford dictionary defines them as 'a nutrient-rich food considered especially beneficial for health and well-being.' Other standard definitions call it 'food that is rich in compounds such as antioxidants, fibre, or fatty acids and beneficial to health.'

The question is, do you need superfoods? And if you do, are they enough? We asked nutritionist B Usha Dharmanand to explain. Here are some points from an exciting talk she did for Silver Talkies:

Superfoods have always been there. You can trace the term's origin to the early 20th century when the United Fruit Company used bananas as a food marketing strategy. They initiated an advertising campaign to promote the major import of bananas. Initially, the company had advertised the practicality of bananas in a daily diet, being cheap, nutritious, and in a natural germ-proof package. Then, to get people to eat more, they suggested adding bananas to cereal, salads, and even fried with meat for dinner. Physicians endorsed the diet and published the efficacy of the diet in treating conditions like celiac disease and diabetes. And lo and behold, a new superfood (that had existed for centuries) was born! 

These days, thanks to social media and the constant information barrage on our devices, superfoods are "born" almost weekly! Flaxseeds, for instance, have been used in North Karnataka for centuries daily. But thanks to their current 'superfood' status, we may look at them more interested than ever!

Are superfoods essential or just a super fad? Of course, yes. Superfoods are foods that have a very high nutritional density. This means they provide a substantial amount of nutrients and very few calories. E.g., Non-starchy vegetables like green leafy vegetables, beans, capsicum, bottle gourd and cabbage have low calories and high nutrient density. 

Here are some of the top superfoods in the news these days: Avacados, pomegranate, berries, broccoli, seafood, garlic and onion, mushroom, nuts and seeds, green leafy veggies, kombucha, kimchi, dark chocolate, ancient whole grains, chia seeds, flax seeds, wheatgrass. 

The ORAC unit (Oxygen Radical Absorbance Capacity), or ORAC value, is used by scientists to quantify the antioxidant potential of various foods. Foods with higher ORAC scores have the better antioxidant capacity and more effectively neutralise damaging free radicals. ORAC value tells you (or your nutritionist) in practical terms just how much benefit you will get from consuming a substance. 

E.g., Ground cloves have the highest level of antioxidants of any food in the world, with an ORAC score of 314,446 (broccoli, for comparison, has a score of 3083). But because they are different types of foods, the consumption is also different. You can't (and shouldn't) eat as many cloves as broccoli, right?

The United States Department of Agriculture (USDA) has suggested a daily intake of around 5000 ORAC units to make things easier. At the same time, the UK's FSA recommends the classic (and easier to follow) 'five a day of fruit and vegetables, which works out to around 3500 ORAC units. 

But, should you have only superfoods?

No. The idea is to take everything together and make a balanced plate. E.g., one apple, three apricots, a medium-sized banana and about two big broccoli florets will get you antioxidants and other fibre and minerals.

Like in every other area of your life, your diet too needs diversity. The European Food Information Council has stated that it is impractical to have a diet based only on superfoods. Nutrients are provided readily from a diet based on the diversity of foods, especially a diet including fruits and vegetables. In other words, traditional diets we have been consuming for years.   

What's the best kind of diet to live a long healthy life?

To know that, let's look at the five known Blue Zones or regions of the world where a higher proportion of people live more than 100 years. People in Blue Zones typically eat a 95 per cent plant-based diet rich in legumes, whole grains, vegetables and nuts, all of which can help reduce the risk of death. In addition, caloric restriction and periodic fasting are common in Blue Zones. Both these practices can significantly reduce risk factors for certain diseases and prolong healthy life. Blue Zone residents also have alcohol in moderation, have exercises incorporated into their daily activity, get enough sleep, socialise and have a purpose in life.

Variety in our diet is necessary to benefit from eating a wide array of essential vitamins and minerals and prevent one from overeating (or eating too little) of a particular nutrient. According to the Harvard School of Public Health, one disadvantage of superfoods is that the title may cause people to focus on a few specific foods, blinding them to other equally nutrient-rich but less hyped options.

So should we have superfoods at all? Yes, for sure but with the right combinations. Focus on creating a "super plate" full of different healthy and flavorful foods. For instance, pair your Idli Sambhar for breakfast with papaya for a balanced meal; Make a balanced homemade Chinese dinner with a bowl of rice (fewer carbs), vegetable gravy and some sauteed greens. Have fruits in a variety of colours. Don't stick to one superfood.

For instance, Chia seeds are considered a superfood. This is because they contain several components that, when consumed as part of a plant-rich diet, may help prevent the development of various chronic diseases. But research confirms that chia seeds can't act alone. It's only when combined with a varied plant-rich diet and other healthy lifestyle behaviours that it can help prevent disease.

So do have your superfoods on a plate balanced with other super nutrients too!

What is your very own superfood? Tell us in the comments below