Science has found certain foods pack more of a nutritional punch than others. But where do they fit in your daily diet?

You no doubt have heard about so-called superfoods. These are certain fruits, vegetables, nuts, and seeds touted for their superior health benefits. Compared with other foods, they have higher amounts of certain vitamins and minerals and powerful antioxidants. They often are associated with combating high blood pressure, diabetes, heart disease, and even cancer.

The standard superfoods list includes berries (especially blueberries), fatty fish, spinach, nuts (like walnuts), olive oil, cruciferous vegetables (broccoli, brussels sprouts), and legumes. Over the years, other foods have been added, such as yogurt, whole grains, spices like turmeric and cinnamon, avocados, and chia seeds.

What’s in a name?

But are these so-called superfoods really superior to other foods? It depends on what you mean by “super,” according to Dr. Frank Hu, a professor of nutrition and epidemiology and chair of the Department of Nutrition at Harvard’s T.H. Chan School of Public Health.

“There are no set criteria that science uses to label certain foods ‘super,'” he says. “Most of these foods are called super because of marketing hype and sales pitches, not because of science.”

This doesn’t mean these superfoods are not important. On the contrary: “Many superfoods are the foundation for a healthy diet. But instead of focusing on only specific foods, people should think more about eating ‘superplates,'” says Dr. Hu.

Science and sales

How did superfoods receive their gold star status? It began in 1991 with a rating system called Oxygen Radical Absorbance Capacity (ORAC). ORAC measures the antioxidant capacity of foods. A growing body of research has shown that antioxidants can help reduce inflammation and protect the body from disease-causing cell damage. Foods that scored highest on the original ORAC list were berries, almonds, cocoa, olive oil, kale, spinach, brussels sprouts, and green tea.

In the past decade, numerous studies have explored these foods’ health benefits and their role in fighting diseases. Many initial findings have shown a strong link between high consumption of superfoods — in particular blueberries, nuts, and olive oil — and a lower risk of high blood pressure, heart disease, diabetes, cancers, and even early death.

This would seem to confirm superfoods’ super status. But scientists also have pointed out that it’s not clear if antioxidants are the main health factor, or if additional nutrients or compounds — like polyphenols, omega-3 fatty acids, and certain vitamins and minerals — also play a role. Then there is the ongoing discussion of quantity and whether eating only certain superfoods is ideal. “While superfoods are linked with better health outcomes, the exact reasons are still being explored,” says Dr. Hu. Despite the unanswered questions, food companies continue to promote their products as “super.” That’s one reason why the USDA has since shelved its database of ORAC scores.

Serve up superplates

So where does that leave superfoods? The bottom line is that many of these foods have an essential place in one’s diet, says Dr. Hu. For instance, it’s no coincidence that many superfoods are staples in confirmed heart-healthy and disease-fighting diets like the MIND, DASH, and Mediterranean diets.

Dr. Hu’s advice is to concentrate less on specific superfoods and instead think about assembling appetizing superplates. “Choosing a variety of superfoods you enjoy and including them in your regular meals helps you get a wide variety of nutrients instead of overloading only on a few,” he says. (See “Super choices” for suggestions.)

For help building superplates, follow a healthy plate guideline (see illustration). You can use superfoods to fill in the different categories. The visual guide also helps you properly balance your meals and eat healthy portions.

Image: © marina_ua/Getty Images

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