In a culture enamored with exciting superheroes and greater possibilities, it’s no wonder the term “super” has made its way into our food. Eating a food that is “super” sounds a lot better than just eating… food. But what does the term “superfood” mean, and is it really what it’s marketed for? Let’s take a closer look at the term and some common foods that carry the label.
What Makes Food “Super?”
Superfoods are thought to have high levels of health-promoting nutrients and can sometimes be linked to the prevention of certain diseases. The term was first used during World War I as a food marketing strategy by the United Fruit Company. The first superfood? Bananas.
The American Medical Association stated that bananas could relieve the symptoms of celiac disease or even cure it in children. Since doctors had not yet found the link between celiac disease and gluten, this was a promising claim. Leaflets provided information about more health benefits the fruit could provide and its popularity took off.
Ever since the term “superfood” has become a super sales booster. According to his study Mintelthere was a 36% increase in the amount of foods and beverages labeled “superfood” within the year 2015. These “superfoods” began appearing in health, beauty, and even pet aisles.
It’s true that whole foods—or unprocessed fruits, vegetables, meats, and dairy products—are each micronutrient electrodes. However, it is important to make some distinctions when the term is used to make health claims that are not entirely true.
When ‘Super’ food is not available
One aspect of food that isn’t talked about is what some call “anti-nutrients.” These compounds prevent the absorption of certain nutrients unless they are neutralized by soaking, boiling, or germinating the food. Even after proper “priming” with these media, some trace amounts of antinutrients may remain.
With diets made up largely of rice and beans — both of which contain antinutrients — it’s important to consider soaking before cooking foods to ensure nutrient absorption.
When prioritizing certain nutrients in your diet to support a health condition or a particular life situation, it’s important to know which foods are “bioavailable,” or easily absorbed.
Debunking Superfoods
While these foods may not provide their advertised nutrients in an absorbable manner, rest assured that they either provide other important nutrients or have great alternatives.
Spinach as a source of calcium
This leafy green is an excellent source of vitamin C and antioxidants—both of which support immune health by neutralizing disease-promoting free radicals in the body.
Spinach contains oxalates, a type of antinutrient that can bind to calcium and block its absorption. In its raw form, this food is not considered an excellent source of absorbable calcium. Although soaking or boiling can help neutralize oxalates and improve absorption, here are some alternative foods that are excellent sources of calcium that are naturally more bioavailable:
- Canned salmon with bones
- Dairy
- Mineral water
Factors that can increase calcium absorption include:
Factors that can decrease in calcium absorption include:
- Hypochlorhydria (insufficient stomach acid)
- Excess fiber, magnesium and iron
- Unabsorbed fatty acids (excess fat in stool)
- Vegetables (another type of antinutrient)
If you want to try some new foods that have a “super” amount of calcium, consider these recipes:
Oatmeal as an energy breakfast
This nutty grain can provide warmth on a cold morning—but also blood sugar spikes, thanks to its high content of lectins. After a rise in blood sugar, the body undergoes a “crash”, often causing fatigue even before lunch.
Oats also contain protein gliadin, which can cause a similar inflammatory response to gluten. If you have gluten sensitivity or celiac disease, it may be worth trying to avoid oats.
Fortunately, many alternatives provide a morning energy boost without the crash.
Buckwheat is a complex carbohydrate like oats but linked to lower blood sugar levels after consumption. It also contains many plant compounds and even a soluble carbohydrate called D-chiro-inositol that lowers blood sugar levels. A study suggests that it may delay or prevent the digestion of table sugar.
Eggs with sweet potatoes and avocado it’s a great meal that provides all three macronutrients (protein, carbs, and fat). Eating a balanced meal can also provide energy, while limiting blood sugar spikes and providing a greater sense of fullness. Now that’s a great way to start the day!
Recipes:
Whole wheat as a nutrient Dense carbohydrate
Although whole wheat contains more nutrients than its white counterpart, several factors reduce the bioavailability of these nutrients.
Whole wheat contains saponins, which can affect the absorption of nutrients. It also contains herbalwhich can reduce the absorption of iron, zinc, calcium and magnesium.
The gluten containing can also trigger an inflammatory response in the body — even if a person does not have celiac disease.
Here are some nutrient-dense carbohydrates; which do not need to be neutralized:
- Sweet potatoes, butternut, acorn and delicata courgettes – rich in carotenoids (antioxidants), vitamins A, C, manganese and fiber
- Beets – rich in anthocyanins (antioxidants), fiber, folate, manganese, potassium, iron and vitamin C
- Parsnip – rich in antioxidants, vitamin C and fiber
Recipes:
Red wine as a source of iron
This delightful beverage for adults contains more nutrients than most in its class. However, it contains tannins which can reduce iron absorption. Alcohol also taxes the liver and excessive consumption can lead to a variety of diseases. As with most treats, it can be enjoyed in moderation.
Iron can occur in two forms: heme and non-heme. Heme iron is usually found in animal sources, while non-heme iron is found in plant sources. Heme iron is more readily absorbed by the body at about 25% of intake compared to non-heme iron, which absorbs about 17% of intake. This is partly because many forms of non-heme iron contain antinutrients that inhibit absorption.
Excellent food sources heme-iron include:
- Red meat
- Poultry
- Eggs
- Liver
- Fish
- Pork
- Crustacean
Recipes:
Chia seeds as a good source of minerals
Chia seeds have a lot going for them in the “super” category, packing omega-3 fatty acids, fiber and all nine essential amino acids into a single serving.
Since it contains herbalminerals such as iron, zinc, calcium and magnesium in chia seeds cannot be absorbed unless they are neutralized.
Here are some other foods with high mineral content that do not contain anti-nutrients:
- Seafood
- Seaweed
- Cocoa
- Mineral water
Recipes:
A new take on Superfood
There are so many nutrient-dense foods grown on this earth that provide exactly what our bodies need and crave. In a way, one could consider all nutrient-dense foods to be “superfoods.”
Keeping in mind the bioavailability of certain nutrients in foods can help empower your choices for your body’s unique needs. By prioritizing a variety of nutrient-dense, whole foods on your plate as a lifestyle, you’re more likely to absorb these nutrients consistently. Now that’s really cool.
Ready to learn more about nutrient absorption and more?
The Nutrition Therapist Master Certification program includes a class on nutrients — which provides a deep dive into each nutrient, absorption and more. This is one of many classes that can help you not only learn more about your body but also take the next steps towards a fulfilling career.
About the Author: Lisa (Driscoll) Lopes is a certified Master Nutritionist through NTI’s Nutritional Therapist Master’s Program. With a Bachelor’s degree in both journalism and voice acting, she enjoys using her voice to share the benefits of a holistic, integrated lifestyle in writing. You can find more of her writing at Baltimore Sun, Classical Singer Magazine, Capital News Serviceand Blog FOCUS.
Image Credits: Image by Jane Trang Doan on Pexels. Image by Foodie Factor on Pexels. Image by Ella Olsson from Pexels
