We often come across the term ‘superfood’ on social media, in stores, in adverts etc. – foods that promise to fight cancer, help lose weight, keep skin ageing at bay and more. So which are these superfoods and are they all they are cracked up to be? After all, if superfoods did actually fight cancer, we wouldn’t need chemo, right? And why has the EU banned the use of the term ‘superfood’ unless backed by credible research?
What are superfoods? Certain beans, berries, fish, leafy greens, cruciferous vegetables and oils are often spoken of as superfoods. This includes beans such as soyabeans, black beans, kidney beans and berries such as cranberries, blackberries, and blueberries. Leafy greens such as Swiss chard, kale and collard greens as well as our humble spinach are also on this list. Fish like salmon, mackerel, sardines and nuts like pecans, hazelnuts, walnuts and olive oil also find mention in the superfood lists. Grains like quinoa, oats, wheat berries and brown rice are also supposed to be 'super'. Even peas, tomatoes and yogurt are thought of as superfoods.
The stress is on eating a rainbow, so to speak; foods with varied colours because of the phytochemicals they contain. Phytochemicals such as carotenoids are found in carrots and sweet potatoes. Antioxidants are found in berries, broccoli and plus, and flavonoids are found in elderberry, chickpeas, grapefruit and so on.
The idea is to eat plenty of fibre and to eat as much whole produce as possible, as close to its natural state as possible. The rule of thumb is that these foods should constitute two-thirds of the food we eat at each meal. And we should be choosing whole produce rather than the packaged or processed forms of the food.
The term superfood is a little like the term ‘herbal’. It sounds good and somehow natural but means little. In fact, according to Cancer Research UK, this is more of a marketing term rather than an actual food classification. There is no regulation regarding the use of the term and any manufacturer or reseller is free to use the term ‘superfood’.
As for the cancer-fighting claim made by some ‘superfood’ sellers, this is mostly eyewash. It is true that eating foods with phytochemicals has a protective impact on the cells. So including more of these in the diet makes us generally healthier and may lower the risk of developing some cancers. To take this to mean that superfoods have cancer-fighting properties is a stretch.
In recent times, many of these superfoods have become popular among well-off Indians and have started to appear in high-end supermarkets and online grocery stores at premium prices. Since there is a lot of smart marketing around these foods, those with larger disposable incomes became convinced about the desirability of these foods. There was also the novelty factor. Once rarely seen, broccoli is widely available now. Various exotic berries, fruit such as grapefruit, kale, Swiss chard etc. can now be seen in our markets where earlier people hadn’t even heard of them.
Consider the hype around foods such as goji berry, hemp seed, chia seed, and wheatgrass – they sound exotic and cost a lot. Ergo, it is easy to become convinced that these must be great for health and that we are somehow doing our health a great favour by consuming these foods in large quantities. Some so-called superfoods are not even very nutrient-dense, found researchers. For instance, prosperous Indians have recently become very enamoured of blueberries but it has been found that they have only moderate amounts of vitamins K and C and manganese. Some grains such as quinoa and millet and barley are often also marketed as ‘heritage’ superfoods, further enhancing their cachet; perhaps in order to be able to charge even higher prices for them.
So these foods are healthy but don’t necessarily deserve the ‘super’ tag. Some of us may think that surely there's no harm in eating a lot of superfoods if we can afford it? Here as well, experts sound a word of caution – eating some foods in very large quantities could result in an “impaired, one-sided diet”. The long and short of it is that superfoods aren't some kind of magic bullet or a shortcut to great health. They contribute, but so do many other foods.
So the solution? Eat a varied, balanced diet. Try to include as many different types of foods, with bright coloured fruit & veg in the diet. It is a good idea to eat seasonal foods so that we consumed a wide variety of foods throughout the year. it is also a good idea to eat foods that are minimally processed with the least amount of additives and as close to their natural state as possible.
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