What are superfoods, exactly? In today’s day and age, it’s difficult for nutritionists, let alone consumers, to keep up with and comprehend the meaning of all the nutrition-related buzzwords. The term “superfood” has been around for decades, and many people are somewhat familiar with it — but chances are they really don’t know what gives a food “superfood” status. And is that status truly relevant to your health and well-being? Or are so-called superfoods the stuff of myth and passing fads?

What are superfoods?

Like the cape-wearing superheroes who have unique powers that enable them to save lives, superfoods are simply foods that contain exceptional nutritional attributes that can benefit health. There is no science-based or legal definition for superfood.

History of superfoods

The term superfood is said to have originated from an advertising campaign in 1917 to promote bananas. Afterwards, the term was used in medical journals to describe certain foods that had specific health benefits. Flash-forward almost 100 years and the moniker superfood had become widely used in marketing promotions as virtually synonymous with health benefits. By 2014, the word superfood had gained enough traction to be defined in the Merriam-Webster Dictionary as “a food (such as salmon, broccoli, or blueberries) that is rich in compounds (such as antioxidants, fiber, or fatty acids) considered beneficial to a person’s health.” 

Although there are commonly referenced superfoods that do have evidence-based health benefits, some nutrition professionals remain skeptical about misrepresenting and popularizing foods as superfoods just to sell products. Adding to the hype, in 2018, the third Tuesday of January was declared National Superfoods Day — with the apparent goal of educating consumers on why and how to enjoy and incorporate superfoods in the daily diet. 

What are some of the most popular superfoods? 

There are no shortage of lists declaring the top, healthiest, most popular, or best-selling superfoods. As part of the 2022 10^th annual What’s Trending in Nutrition survey, Pollock Communications and Today’s Dietitian magazine included a list of “Top 10 Superfoods” as polled from over 1,000 dietitians:

1. Fermented foods: Taking the #1 spot, fermented foods such as yogurt, kefir, kombucha, sauerkraut, miso, tempeh, and kimchi have been popularized as superfoods because of their immune- and gut-boosting benefits. They have been studied for their effect of increasing gut microbiome diversity and playing a role in decreasing inflammatory markers.
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2. Blueberries: In the early 1990s, blueberries jumped to superfood stardom status when they were given a top spot in a USDA database that rated antioxidant activity using a tool called Oxygen Radical Absorbance Capacity (ORAC). Although the USDA no longer uses ORAC for ranking foods, blueberries remain a small but mighty source of antioxidants, which can help protect your cells from free radical damage and may reduce risk for chronic disease.
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3. Seeds: Chia, hemp, and flax seeds pack a nutritious punch. They are loaded with antioxidants, minerals, protein, fiber, and are a good vegetarian source of omega-3 fatty acids. Researchers have found an association between consuming seeds and a reduced risk of cardiovascular disease, diabetes, and certain cancers.
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   What are the health benefits of chia seeds?
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4. Exotic fruits: While all fruits are considered healthy, exotic fruits such as acai and goji berries are loaded with antioxidants and are a popular addition to smoothie bowls. Their intake has been linked to a reduced risk for a wide range of chronic disease states, including cardiometabolic and cognitive disorders. Pomegranates are another exotic fruit sometimes dubbed a miracle fruit for their functional benefits, which include cardiometabolic, anti-aging, and cancer protective properties.
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5. Avocados: With a substantial amount of healthy monounsaturated fat — plus a significant level of fiber and a wide range of vitamins, minerals, and phytonutrients — avocados are worthy of superfood status. One third of an avocado (~1/4 cup) has 11% of the daily value for fiber and 6 grams of healthy fat, to help you stay full and energized. Avocados also contain at least 20% of the daily value of six different vitamins and minerals, with potassium content rivaling that of bananas and potatoes. For a boost of superfood power, try blending avocado into a smoothie or using it as a toast topper with a squeeze of lemon juice and a sprinkle of “everything bagel seasoning”: yum.
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6. Green tea: Touted as beneficial for everything from supporting immune health and appetite control, to lowering risk for chronic disease, green tea is packed with polyphenols, such as flavonoids and catechins, which function as antioxidants and have anti-inflammatory activity.
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7. Nuts: Also regularly dubbed as superfoods, nuts and nut butters are a great way to add protein, vitamins, minerals, fiber, and healthy fats to your daily diet. Collectively, nut consumption has been associated with reduced chronic disease-related risks and lower levels of oxidative stress; and support for glycemic and lipid metabolism as well as a healthy inflammatory response. Try sprinkling nuts over yogurt or toasted and tossed in a salad.
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8. Ancient grains: Whole grains such as brown rice and oats are regulars on any superfood list, but ancient grains such as quinoa, amaranth, and millet are gaining recognition for their nutritional diversity — including as a concentrated protein, fiber, flavonoid, and vitamin and mineral source. Ancient grains can be combined with any protein, fruit, or veggies for a quick breakfast, lunch, or dinner; and regular consumption may benefit digestive health and contribute to chronic disease prevention.
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9. Leafy greens: Whatever variety you pick, you can’t go wrong with piling a plate with leafy greens. Greens are loaded with vitamins, minerals, fiber, and phytonutrients and are one of the most nutrient-dense foods you can eat. Leafy greens include spinach, chard, collard greens, and any other greens that are dark in color. Leafy greens can be enjoyed raw in salads, but some varieties have a slightly bitter taste that dissipates when added to stir-fry, soups, or when sautéed. 
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10. Kale: All hail the kale. While some lists lump kale with other leafy greens, this survey gives kale its own billing. While all dark green, leafy veggies are considered nutrition powerhouses, kale has been consistently hailed as a superfood.
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Five additional superfoods that we feel worthy for consideration on any superfood list include:

• Salmon: Fatty fish, including salmon, are rich sources of omega-3 fatty acids, which are important for heart health and have been suggested to help tame inflammation. Because of the cardiovascular benefits, the American Heart Association recommends eating at least two servings per week of fish.
  Learn more:
  What is the healthiest fish to eat?
  Are sardines good for you?‍
• Cruciferous vegetables: All members of the cruciferous vegetable family (broccoli, cauliflower, Brussel’s sprouts, etc.) could rightly be considered superfoods because of their vitamin, mineral, fiber, and phytonutrient content. Cruciferous vegetables contain sulforaphane, a phytochemical thought to stimulate the body’s detoxifying enzymes and play a role in cancer prevention.
  Learn more:
  What you need to know about prebiotics
  Goodbye Big Macs, hello MAC diet‍
• Dark Chocolate: Dark chocolate has a rich concentration of flavanols, phytochemicals that have been linked to a wide range of health benefits — including cardiovascular, metabolic, and mood support. But just because dark chocolate may have health-promoting benefits, that doesn’t mean you have a license to consume chocolate-containing desserts as often as you wish. An ounce of dark chocolate with between 70 and 85% cacao solids is enough to get the health benefits: that means a square or two, not a daily hot fudge sundae.
  Learn more:
  Is chocolate good or bad for you?
  What are polyphenols
• ‍Sweet Potatoes/Yams: These colorful super-tubers come in a number of flesh-colored varieties ranging from orange to purple. Yams are loaded with vitamins, minerals, and phytonutrients with antioxidant activity. As slow-digesting carbohydrates, they provide lasting energy and a wide range of health benefits.
  Learn more:
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  Resistant starch: Everything you need to know‍
• Beets: Beets have been trending in popularity and are worthy of mention as a superfood. This nitrate-rich root vegetable generates nitric oxide, which expands the blood vessels to improve blood flow and oxygen/nutrient delivery to working muscles (including the heart).
  Learn more:
  What are the health benefits of beets?
  How to get started on a Mediterranean diet

Key takeaways

So, what are superfoods? All foods provide sustenance, but superfoods are those that offer a concentrated source of nutrients, disease-fighting properties, and other added health benefits. While those foods that align with Merriam Webster's definition of superfood are rich in nutritious compounds that can benefit a person’s health, be wary of foods that may be touted as superfoods when, quite possibly, they aren’t. Be cognizant also that certain superfoods, such as dark chocolate, are best eaten in moderation because they can add to your waistline and so contribute to metabolic and cardiovascular problems if eaten excessively.

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