Which Foods Really Deserve Their "Super" Status?
Every few years, it seems a new food starts being worshipped in health food circles. While some of them really do deserve their "super" status, others aren't really worth the hype they receive, which is often based more on successful marketing ploys than real science. Here are 10 superfoods that deserve their hype and 10 that don't, so you can make smarter choices for your health and your wallet.
1. Blueberries
Blueberries may be small and unassuming, but they're powerhouses of antioxidants, vitamins, and fiber. They help fight inflammation and combat diseases.
2. Kale
Yes, kale really is as good for you as everyone says it is. It's loaded with vitamins K, C, calcium, antioxidants, and iron, which contribute to bone health, support your immune system, eye health, and combat certain types of cancer.
3. Avocados
Avocados are a source of healthy fats that support the heart and other body functions. What's more, they contain potassium, folate, fiber, and vitamins that support your immune system, eyes, and bone health and play a role in cell regeneration.
4. Greek Yogurt
Greek yogurt is a healthy source of protein that contains calcium, B vitamins, and potassium, all contributing to energy production, muscle growth, and cardiovascular health. It also contains probiotics, which aid the growth of good bacteria in your gut, boosting your immune system.
5. Walnuts
Walnuts are a healthy source of omega-3 fatty acids, which reduce inflammation and promote brain and heart health. They're also packed with antioxidants that combat oxidative stress and fight off disease-causing free radicals.
6. Salmon
Salmon is another source of omega-3s, which are crucial for maintaining heart and brain health. Salmon is also a high-quality protein source packed with B vitamins, selenium, and antioxidants, which aid in energy production, fight inflammation, and reduce blood pressure.
7. Quinoa
Quinoa became all the rage in the health food circles, and for good reason. It's one of the rare plant-based sources of complete protein, is rich in fiber, antioxidants, and B vitamins, which aid digestion, fight inflammation, and lower blood sugar.
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8. Flax Seeds
Adding a scoop of flaxseed to your cereal or smoothie can have a big impact on your overall health. They're an excellent source of omega-3 fatty acids, fiber, and antioxidants with anticancer properties.
9. Spinach
There's a reason Popeye eats so much spinach. It's chock full of antioxidants, fiber, vitamins, and minerals that support the bones, fight oxidative stress, inflammation, and lower your risk of chronic disease.
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10. Turmeric
Turmeric is a powerful spice derived from a root known for its striking golden color, distinct taste, and health properties. It reduces inflammation, has anti-cancer properties, and can even reduce arthritis symptoms.
Now that we've talked about the superfoods that deserve the hype, let's talk about the overrated ones.
1. Acai Berries
Acai berries became all the rage after spreading in popularity on social media. While they do contain lots of antioxidants, they aren't superior to other berries, which you can get locally for a fraction of the price.
2. Goji Berries
Goji berries are associated with anti-aging in traditional Chinese medicine. While there's no doubt that they're healthy, they aren't necessarily richer in nutrients than other, similar berries that are much less expensive and accessible.
3. Coconut Oil
Coconut oil has long been touted as a superfood, but experts say it's not greatly superior to other oils. Most of the scientific evidence supporting the health benefits of coconut oil is inconclusive.
4. Wheatgrass
Wheatgrass has long been used in ancient cultures, touted for its health benefits, but it became trendy in the West mostly due to aggressive marketing in the 1970s. While it is nutrient-dense, the claims made about its detoxifying effects are mostly unfounded.
5. Chlorella
Chlorella is a type of algae that was considered as a solution for world hunger because it's an inexpensive source of protein. While it's a nutrient-dense plant full of vitamins, minerals, and omega-3s, it also has a strong flavor, is expensive, and isn't backed by as much research as other types of algae like spirulina.
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6. Chia Seeds
Chia seeds have long been promoted as a weight-loss miracle food. However, while they're healthy sources of omega-3s, fiber, and protein, their benefits aren't unique, and too much of them can cause digestive issues.
7. Matcha
Matcha is a strong, green tea popular in Japan. While it's rich in antioxidants, other types of green tea are as well, and the preparation of matcha, which is usually combined with milk and sugary syrups to mask its natural bitterness, negates its benefits.
8. Cacao Nibs
Cacao nibs are a by-product of chocolate production. They're packed with antioxidants, magnesium, and fiber, but they are also expensive and can be hard to find uses for.
9. Almond Milk
While almond milk can be a suitable milk substitute for vegans or lactose-intolerant people, many commercial brands are mostly water and contain additives that are linked to digestive issues.
10. Agave Nectar
Agave nectar became all the rage as a natural sweetener, but it's actually very high in fructose, and there's not a lot of evidence to suggest it's healthier than sugar. It's been linked to increased belly fat and cholesterol.
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