Superfoods Explained

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You may have heard of superfoods, they’re in the news a lot.  So what makes a food a superfood?  Since I co-authored a book on superfoods, I can explain what makes a food a superfood.
There are a  five possible criteria I consider when I’m determining if a food is a superfood.

Nutrient Density

Does the food contain a lot of nutrition for the calories?  Think of an apple that is packed with vitamins, minerals and fiber for only about 80 calories. 

Fiber

If it’s a plant, does it have a lot of fiber?  I like to see at least 5 grams fiber per serving.  Legumes like pinto beans and navy beans are superfoods with three times that amount of fiber.

Healthy Fats

Is the food a significant source of omega-3 or monounsaturated fatty acids?  Salmon contains the most omega-3 fats of any fish and olive oil is a healthy source of monounsaturated fats.

Few Bad Fats

Foods that contain much saturated fat or trans-fats have a difficult time making it to any superfoods list.  While beef is a good source of protein, vitamin B6 and zinc, it just contains too much artery-clogging saturated fat to be on my superfoods list.

Phytochemicals

Plants contain a variety of natural chemicals that have been shown in laboratory or clinical research to be beneficial for your health.  Tomatoes are rich in lutein, which helps to preven macular degeneration, the leading cause of blindness in the elderly.  And blueberries contain lots of anthocyanins that are powerful antioxidants.

A superfood doesn’t have to fit every one of these criteria.  Obviously salmon and olive oil are superfoods that don’t contain fiber and blueberries don’t contain any fats.  Here’s my general list of superfoods:

• Dark green and brightly colored fruits and vegetables
• Berries
• Oatmeal
• Quinoa
• Nuts
• Salmon, tuna and trout
• Red wine (just one glass)
• Olive oil (two tablespoons, tops)
• Dark chocolate (one ounce)
• Legumes
• Yogurt
• Green tea

Shereen has a masters degree in human nutrition. She writes about nutrition for About.com. She is also the co-author of the upcoming book, Superfoods For Dummies. Follow Shereen on Twitter

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