The Super-eme Leader of Food

Are superfoods actually real?

Okay, so we’ve all heard of Superman – but what’s a superfood? Is it a vegetable that wears a cape and flies around the planet? Or is it foods that are so high in nutrients that they’re considered healthier than others? Yes, it’s the latter. 

If you’ve been hearing this term in recent years, and couldn’t quite understand the hype, this one’s for you. A food item gains ‘superfood’ status if:
1. It’s high in nutrition

  1. It’s linked to the prevention of a disease
  2. It can provide a multitude of health benefits that surpass other foods

While touted as super healthy, or capable of preventing a host of diseases, the term ‘superfood’ wasn’t coined by professionals in the field of nutrition science. In fact, many scientists and nutritionists have stated that marketing a food as ‘super’ is largely just that – marketing.

Strategic marketing of foods has led to a skyrocketing of sales within the food industry, as more people become conscious of their diets and lifestyles. By attaching this idea of health or nutrition to food that is already seen as healthy, such as nuts and vegetables, consumers get added confirmation that these are beneficial for a healthy life. So when people start calling them superfoods, then the demand increases all the more.

But when this label is attached to expensive protein bars or powders, then things get a little murky; without proper backing by science, it’s hard to really tell the nutritional value of these products or even regulate the usage of this term. Consumers would be better off spending their money on whole foods such as fruits and vegetables that would give them the proven benefits that they’re looking for.

So does this mean we shouldn’t buy superfoods at all? No, not really. Superfoods don’t have superpowers, but many of these foods were chosen because they really are beneficial to us – and therefore worth adding to your diet. More nutrition in your diet has never been a bad thing!

Let’s take a look at what this superfood list includes, and why.


This delicious fruit (yes, it’s a fruit!) is high in unsaturated fat, fibre and protein. Creamy avocados also provide us with potassium, vitamins C, E, and K.

P.S - Unsaturated fats are important because they lower blood cholesterol levels and help control blood sugar levels.


While strawberries and blueberries have been at the forefront of the superfoods trend, consider other berries such as raspberries, acai, and goji berries as well. Berries provide a yummy source of antioxidants, are anti-inflammatory and rich in fibre which is great for your heart health.


Sea greens or sea vegetables are rich in fibre, protein, antioxidants and iodine, which is necessary for smooth thyroid function.


As an alternative to nuts due to the prevalence of allergies, seeds provide unsaturated fats, plant-based protein, and fibre. This includes chia seeds, flax seeds, pumpkin seeds, and more. Flax seeds in particular contain fibre, antioxidants, and omega 3 which is also good for heart health.

fermented foods

Fermented foods
If you've ever had kombucha tea, or korean kimchi, then you've already experienced the flavours of fermented foods. They're said to enhance your immunity and improve gut health, which can therefore help improve your overall health.

green tea

Green tea 

Green tea remains popular for its ability to boost immunity, due to the presence of macrophages, a type of white blood cell that kills microorganisms, and other nutrients.



Ancient grains have also gained popularity in recent years, especially the power-packed quinoa. Containing all 9 amino acids that we require for basic bodily functioning – since these essential amino acids cannot be made by the body – quinoa is also a source of fibre and protein.



Popeye was powered by this leafy green, and we know why. Rich in vitamins A, C, K, iron, potassium, magnesium and calcium, spinach is perhaps the closest to being an actual superfood. It helps in maintaining bone health, and helps improve brain, blood, and eye health.

So yes, although these foods are high in nutritional value, there is no one food that can miraculously solve health problems or prevent diseases for certain. But by making sure we eat a balanced diet, we can do what’s in our control to keep our bodies and minds healthy.

Take this list as a way to explore foods in new ways, or try them for the first time, but don’t let passing trends be the only reason you switch up your diet. Instead, create variety in every meal so that you not only enjoy what you eat, but you also give your body a whole range of benefits!