Page 8 - EatingWell Special Edition Superfoods 2019

J U S T W H A T I S A S U P E R F O O D ?

their labels grew some 200%. And according to providing nutrients that are typically lacking in av-
research firm Stratistics MRC, the global market erage diets or are hard to find in other foods. Salmon
for “superfoods” is expected to grow by a healthy and swordfish, for example, are some of the few
8.5% in the next seven years. food sources that are naturally rich in vitamin D.
Just as former Supreme Court Justice Potter Many so-called superfoods have an abundance
Stewart once argued that he didn’t need a defi- of antioxidant compounds, such as vitamins A,

nition of obscenity other than “I know it when C and E; minerals like selenium and manganese;
I see it,” most of us don’t need to worry about and plant antioxidants, such as flavonoids, fla-
what “superfood” means. We just need to be able vones, catechins and polyphenols. Antioxidants
to know it (and eat it) when we see it. It’s wise help protect cells against oxidation damage and
to include more nutrient-dense foods (which all may play a role in preventing or managing condi-
superfoods are) into our regular eating routines: tions in which inflammation is involved, such as
we’ll get a healthy boost of nutritional benefits that heart disease, diabetes and some types of cancers.

could help us feel and look better and maybe help Superfoods can also be good sources of pro-
prevent some health problems. But, indeed, some biotic (“friendly”) bacteria that help colonize
foods are more nutrient-dense than others and the gastrointestinal tract and promote a healthy
have earned a callout. micro biome. Others may offer prebiotics— dietary
Think of superfoods as multitaskers— fibers that feed those friendly gut bacteria. Both
foods that offer plenty of probiotics and prebiotics help support better di-
disease-fighting nutrients gestive health—and science is beginning to un-
Superfoods can in a delicious package. (Fla- cover the value of a healthy microbiome in man-
also be good vor and pleasure are impor- aging inflammation and autoimmune-related
sources of tant parts of that package; diseases, among other conditions.
probiotic no food can be truly super When it comes to choosing healthy foods,
(“friendly”) if you have to force your- superfoods just check off more boxes. Their nat-

bacteria that help self to eat it or don’t eat it at ural nutrition bounty elevates them beyond any
colonize the all.) And while it’s fun to try mere eating fad: they’re delicious, wholesome
gastrointestinal something new and trendy, components of a healthy way to eat.
tract. know that there are plenty For sheer nutrient abundance, dark-green leafy

of every day superfoods that vegetables, such as kale, collard greens, spinach
have always been around— and chard, top the scales with an embarrassment
and don’t need an Instagram campaign or a hefty of riches. They’re excellent sources of folate
price tag to give them super status. (think “foliage”), calcium, magnesium, fiber and
Most important, keep in mind that superfoods vitamins A, C and K, and they’re rich in disease-
are only one piece of a varied diet. Just as sprin- fighting antioxidants—all while being amazingly
kling goji berries on a doughnut doesn’t make it a low in calories (on average, about 16 calories per
health food, no single superfood can make a poor cup, cooked). No wonder people who regularly

eating pattern healthy. There may be some star eat them tend to have lower rates of heart disease,
players on a healthy-eating team, but they can diabetes and other chronic diseases.
work only if they’re part of a group. Another category of multitasking, high-
nutrient foods are cruciferous vegetables, includ-

SO RATHER THAN SINGLING OUT THE LATEST ing broccoli, cauliflower, cabbage, collard greens
superfood superstars, let’s take a deeper dive into (again!), Brussels sprouts and turnips, which are
what puts the “super” in superfoods. Above all, also low in calories and high in fiber, as well as

super foods are nutrient dense, offering a wide high in folate and vitamins C, E and K. In addi-
range of beneficial compounds, including vitamins, tion, crucifers contain glucosinolate compounds,
minerals, protein, healthy fats, good-quality carbo- such as indoles and isothiocyanates, which may
hydrates and fiber. Some are especially prized for have cancer-fighting effects.

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