Tutorial 7: What are Superfoods?

"Superfoods" is a term coined for marketing purposes to influence food trends and sell products. It is often bestowed on nutrient-rich foods with a supposed capacity to positively affect health. Superfoods are foods that are nutritionally dense, meaning they provide a substantial amount of nutrients and very few calories. They contain a high volume of minerals, vitamins, and antioxidants.

Although there's no set criteria as to what defines a superfood, these are foods that are jam-packed with nutrients that help provide your body with the antioxidants, vitamins, and minerals you need to thrive, survive, and feel great.

Here are some examples of foods that may be worthy of the esteemed superfood title:

1. Dark Leafy Greens: Dark green leafy vegetables (DGLVs) are an excellent source of nutrients including folate, zinc, calcium, iron, magnesium, vitamin C, and fiber. They also contain high levels of anti-inflammatory compounds known as carotenoids. 
   
   
2. Berries: Berries are a nutritional powerhouse of vitamins, minerals, fiber, and  antioxidants. The strong antioxidant capacity of berries is associated with a reduced risk of heart disease, cancer, and other inflammatory conditions.
   
   
   
3. Green Tea: Green tea is rich in antioxidants and polyphenolic compounds which have strong anti-inflammatory effects. One of the most prevalent antioxidants in green tea is the catechin epigallocatechin gallate, or EGCG. EGCG is likely what gives green tea its apparent ability to protect against chronic diseases including heart disease, diabetes, and cancer.

It's important to understand that there is no single food that holds the key to good health or disease prevention¹. A balanced diet incorporating a variety of these nutrient-rich foods can help support overall health.

Quiz

7.1 Complete this sentence to explain the concept of superfoods. Superfoods are …

7.2 Connect these foods to the best description.

        Dark Leafy             Greens Rich in Antioxidants & Polyphenolic compounds

        Berries                    Excellent source of nutrients and carotenoids

        Green Tea               Powerhouse of vitamins, minerals, fibre and antioxidants

7.3 Solve these acronyms related to green foods.

        (a) DGLVs

        (b) EGCG

Extended Exercise

1. Food Investigator. Visit your local supermarket to find out the various types of berries available in a bag of frozen mixed berries. What are some of the recipe suggestions provided? What is the cost per kilo? Do you think it is more or less economical to buy frozen?

2. Food Technologist. Visit an Asian Grocery section of a large supermarket in your local area. Identify 5 different products made using Green Tea. How would you describe the taste profile of green tea?

Chapter Modules

7.1 Will Superfoods be Adequate for a Complete Diet?

[main menu] [answer key] [← previous] [→ next]