Superfood - 20 Superfoods For Weight Loss

Superfood is a marketing term used to describe foods with supposed health benefits.

The superfood term is not in common use by dietitians and nutrition scientists, many of whom dispute that particular foods have the health benefits often claimed by advocates of particular superfoods.

Definition

The Macmillan Dictionary defines 'superfood' as a food that is considered to be very good for your health and that may even help some medical conditions. The Oxford Dictionary definition states a superfood is "a nutrient-rich food considered to be especially beneficial for health and well-being".

The group Cancer Research UK says, "the term 'superfood' is really just a marketing tool, with little scientific basis to it". Another source defines superfood as "a non-medical term popularized in the media to refer to foods that can have health-promoting properties such as reducing one's risk of disease or improving any aspect of physical or emotional health. So-called superfoods may have an unusually high content of antioxidants, vitamins, or other nutrients."

Use of the term

As of 2007 the marketing of products as "superfoods" is prohibited in the European Union unless accompanied by a specific medical claim supported by credible scientific research.

Examples

Many recent superfood lists contain common food choices whose nutritional value has been long recognized as exceptional. Examples of these would be berries, nuts and seeds in general, dark green vegetables (such as spinach, kale, collard greens, Swiss chard, Brussels sprouts, and broccoli), citrus fruits, fatty fish such as salmon, mackerel, and sardines, vegetables with bright, dark, or intense colors (such as beets and their greens, and sweet potatoes), many legumes (peanuts, lentils, beans), and whole grains as a group.

Possibly the most frequently mentioned superfood group, berries remain only under preliminary research and are not yet certain of providing health benefits. Specifically, blueberries, as a popular superfood example, are not especially nutrient-dense (considered to be a superfood characteristic), having moderate content of only three essential nutrients: vitamin C, vitamin K, and manganese. A food such as spinach or kale, by contrast, contains many nutrients rich in content (see nutrient tables in respective Wikipedia articles) and so may confer nutritional benefits beyond those of other foods moderate in nutrient content, such as berries.

Potential health effects

Cancer Research UK note that superfoods are often promoted as having an ability to prevent or cure diseases, including cancer; they caution, "you shouldn't rely on so-called 'superfoods' to reduce the risk of cancer. They cannot substitute for a generally healthy and balanced diet".

Possible health benefits and effects of foods described as superfoods are often disputed or unsupported by scientific studies. For example, in one study, raw cocoa had positive effects on blood pressure and markers of heart health, while other research indicated less certainty about the possible effects of cocoa on cardiovascular disease.

Criticism

Many dieticians say the word 'superfood' is just a marketing device. One expert said it can actually be harmful when applied to foods which have drawbacks. For example, some seaweeds hailed as superfoods contain natural toxins which are thought by some to increase risk of cancer and liver damage. The Dutch food safety organisation Voedingscentrum, presents some health claims that marketers use in selling many so-called superfoods such as goji berry, hempseed, chia seeds and wheatgrass and notes that such claims are not scientifically proven. The organisation warns that people who go to extremes in their conviction and consume large quantities of specific superfoods end up with an "impaired, one-sided diet". Historically, food fads come and go. For example, in the early 1900s bananas were praised as "sealed by nature in practically germ-proof packages" by the Journal of the American Medical Association and touted as a treatment for celiac disease.

Dietary supplements industry

Another noticeable consequence of the term 'superfood' is that it is often used as a marketing strategy for companies. For example, many weight loss supplements contain green tea extracts as key ingredients such as epigallocatechin gallate (EGCG). Currently, there is insufficient scientific evidence that consumption of green tea or EGCG specifically has any health benefit. Concerning possible anti-cancer effects, a review of research and promotion about green tea produced a 2013 warning letter from the US Food and Drug Administration about false advertising and health claims concerning the effects of green tea consumption.

See also

• Food portal
• List of ineffective cancer treatments
• Phytochemicals
• Superfruits

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External links

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