Until recently the term ‘superfoods’ was relatively unknown, although the foods contained in this group have been consumed for years. As the name suggests, these ‘superfoods’ are foods that have numerous health benefits and, over the long term, may be able to prevent many of the types of disease most affecting us in the modern day. While some people have always eaten healthy, natural diets, others are just beginning to discover the benefits, made aware through the media and such popular diet doctors as Dr. Perricone, author of the best-selling book, The Perricone Prescription, and advocate of the superfoods. In fact Dr. Perricone whittled down the list of superfoods to just ten of the most important that should definitely be incorporated into the diet.
The fact is that there are many foods with several health benefits which can fall into the superfoods category, including the more recently popular ones such as acai berries, green tea and soy, as well as some that we’ve been eating all along, like blueberries, broccoli, oats and salmon.
So how exactly does a food earn the title of ‘superfood’? Basically, it should benefit the body in one of three ways. Either add essential fatty acids, contain high levels of antioxidants or be particularly fibrous. Of course, one can’t discount the many other ways a food can benefit the body, but these seem to be the main components of a superfood.
Antioxidants help the body in a number of ways, but their main property is in the fact that they are able to fight the free radicals that roam in the body, attacking healthy cells and in some cases, causing them to become cancerous. Antioxidants also have the ability to reduce inflammation in the body, which, Dr. Perricone believes, is the cause of many health-related problems, including arthritis and other joint conditions.
Most people are aware of the benefits of fiber but are probably unaware that they are not getting enough in their diet. The lack of fiber in the diet can manifest itself in many ways, the most obvious of course being constipation and irregularity. By increasing the amount of insoluble fiber, through eating whole grains and fibrous fruits and vegetables, the body is able to expel toxins and generally keep the colon free of impacted waste matter, leading to less gastrointestinal problems and that overall ‘sluggish’ feeling.
Essential fatty acids are probably the most controversial item out of all the superfoods, particularly as the long held belief is that all fat is bad for us. It was this notion that gave rise to the popularity of the low-fat, or even ‘no fat’ diets, which, while many found successful at whittling away the inches, left the body lacking in vital oils. Found in cold-water fish such as mackerel and salmon, nuts, avocados, eggs and flax, to name a few, essential fatty acids not only help keep the body lubricated, which in itself is vital to the function of joints, but also benefit the heart and even the mind.
As with any type of food, portion control is important especially in the case of the Omega-3 fats. Too much of this healthy fat is definitely not good, and if in doubt, one should consult with a dietician to learn the recommended amounts to eat. It is also worth doing some research into the best way to introduce more superfoods into the diet which can be a difficult task, particularly for the whole family who may be resistant to change. Fortunately there are a good number of books and recipes available regarding this very problem which also give tips on delicious ways to ‘sneak’ these powerful foods into everyday meals.
