Superfoods

In recent years, "superfoods" have become increasingly popular, with some offering truly miraculous health benefits while others can be purely money traps. First of all, contrary to what is marketed as superfoods, no food on earth can contain all the nutrients the human body needs. However, in this article, we have listed three food items that are close to being considered superfoods in terms of their benefits to the human body. We have also explained three healthy but overrated food items.

The 3 food products closest to being considered superfoods

Salmon

Salmon, which is very rich in protein and healthy fats, has many characteristics that set it apart from other animal products and lead to it being considered a "superfood".

Salmon, rich in omega-3 fatty acids, has very positive effects on heart health and brain function. It helps reduce chronic inflammation, which underlies many diseases. Studies have shown a significant decrease in levels of C-reactive protein, IL-6, and TNF-alpha, which are markers of inflammation, in individuals who consume omega-3 fish oil.

Furthermore, astaxanthin, the substance that gives salmon its pink color, helps slow down aging in tissues such as the brain, skin, and eyes due to its antioxidant properties, its ability to aid in DNA repair, and its role in protecting the function of mitochondria in cells.

Egg

Egg consumption has been a subject of debate for years due to its high cholesterol content. However, studies show that in healthy individuals, egg consumption is not linked to high cholesterol or heart disease.

Eggs have a very rich amino acid profile (indicating the quality of the protein they contain and its potential for use by the body), and are also very rich in vitamins (A, D, E, K, B1, B2, B3, B5, B6, B8, B9, B12).

The high amount of choline in eggs positively affects cell health and development, neuron and brain health, and bone integrity.

Blueberry

Blueberries, which are high in vitamins, minerals, and fiber, are distinguished from other fruits by containing significantly more anthocyanins, an antioxidant found in other fruits.

Anthocyanin reduces the risk of cardiovascular disease thanks to its anti-inflammatory/antioxidant properties and its positive effect on blood lipid levels. Clinical studies testing these properties have observed reductions in atherosclerosis, decreases in blood pressure, increases in HDL (good) cholesterol levels, and decreases in LDL (bad) cholesterol levels in individuals who consumed anthocyanin.

Clinical studies have also shown that blueberry consumption may increase insulin sensitivity, reduce the risk of type 2 diabetes, and positively affect brain function in individuals of all ages.

Three healthy but overrated food products

Avocado

Avocados, now seen as a symbol of clean eating, weren't as prominent as they are today until the 2000s. Social media trends and the popularization of healthy fat consumption led to a surge in demand for avocados.

Avocados are truly healthy fruits. Their high fiber content helps regulate bowel function. Avocados are rich in healthy unsaturated fats, which can reduce the risk of cardiovascular disease. They also contain many vitamins and minerals.

Avocados are included in this list because all of these characteristics are not unique to them. Due to the high demand for avocados, their prices can be quite high. However, we should know that the nutrients in avocados can also be obtained from other, more readily available sources.

When comparing the nutritional values of one avocado and one serving each of almonds, peanuts, and walnuts, we can see that, apart from vitamin C, folic acid, and vitamin K, the avocado doesn't have a significantly different nutritional value. In fact, considering that nuts generally have higher protein content, prioritizing almond, walnut, and peanut consumption might be more sensible. Regarding vitamin C, folic acid, and vitamin K, consuming leafy green vegetables rich in folic acid and vitamin K, and readily available fruits rich in vitamin C, would be more beneficial. Avocados also have a higher fiber content, but the difference is negligible for individuals who consume oats, legumes, or healthy amounts of vegetables.

It's also important to note that this table compares one avocado to 42.5 grams of almonds, peanuts, and walnuts. Avocados are not typically consumed whole, and a person usually only eats half a whole fruit in a meal. This means that only half of the nutritional value shown in the table is consumed, further strengthening the argument that almonds, peanuts, or walnuts are preferable to avocados in this comparison.

Freshly Squeezed Fruit Juices

Freshly squeezed fruit juices can be quite beneficial due to their abundance of vitamins and minerals. However, some problems arise when we compare fruit juices to consuming regular fruit.

When we compare the nutritional values of freshly squeezed orange juice and a whole orange, we see that the values are almost the same. The only significant difference appears to be in fiber content. Consuming a whole fruit instead of juice will provide all the necessary nutrients and also contribute to your daily fiber intake.

Another problem is that while the nutritional values of fruit juice and whole fruit are almost the same, these values are measured per 100 grams on average. Besides being healthy, fruits contain fructose, which can be quickly absorbed into the bloodstream. Taking oranges as an example, an average orange weighs around 150 grams. This means that approximately 12-13 grams of sugar are obtained from one orange. Even though the values are similar per 100 grams, it's easy to consume 300-400 grams (1.5-2 glasses) of fruit juice at once. This can lead to involuntary consumption of about 20 grams of fructose without sufficient satisfaction or pleasure, causing sudden spikes in blood sugar. These types of blood sugar spikes can contribute to the development of type 2 diabetes and insulin resistance.

Plant-based Milks

Plant-based milks such as soy, oat, cashew, and almond milk are considered by many to be more beneficial than cow's milk, and the number of people switching entirely to plant-based milks is increasing.

Plant-based milks are easier to digest and less likely to cause indigestion compared to cow's milk due to their low fat content and lactose-free nature.

However, the claim that plant-based milks are more beneficial than cow's milk is not entirely accurate. Cow's milk has higher protein, phosphorus, choline, calcium, and B12 content compared to plant-based milks.

Furthermore, plant-based milks often contain added sugars, flavorings, and preservatives to maintain taste and texture. This negatively impacts the overall health profile compared to cow's milk.

Conclusion:

The concept of "superfood" is often a marketing ploy. In reality, no single food is a miracle cure — but some foods stand out from the rest due to their high nutritional value, antioxidant capacity, and metabolic effects .

While foods like salmon, eggs, and blueberries have strong scientific backing, the essence of a healthy diet is variety. Each food group has its own unique contributions; therefore, the most effective strategy is to consume different foods in balance.

On the other hand, popular foods like avocados, freshly squeezed fruit juices, and plant-based milks shouldn't be seen as miracle solutions on their own. Each offers certain benefits, but excessive consumption or false expectations can disrupt the balance of a healthy diet.

In conclusion, a healthy body is built not on a single “superfood,” but on a sustainable, balanced, and conscious approach to nutrition.

Sources:

• Li K, Huang T, Zheng J, Wu K, Li D. Effect of marine-derived n-3 polyunsaturated fatty acids on C-reactive protein, interleukin 6 and tumor necrosis factor α: a meta-analysis. PLoS One. 2014 Feb 5;9(2):e88103. doi: 10.1371/journal.pone.0088103. PMID:24505395; PMCID: PMC3914936.

• Bjørklund G, Gasmi A, Lenchyk L, Shanaida M, Zafar S, Mujawdiya PK, Lysiuk R, Antonyak H, Noor S, Akram M, Smetanina K, Piscopo S, Upyr T, Peana M. The Role of Astaxanthin as a Nutraceutical in Health and Age-Related Conditions. Molecules 2022 Oct 23;27(21):7167. doi: 10.3390/molecules27217167. PMID: 36363994; PMCID: PMC9655540.

• Réhault-Godbert S, Guyot N, Nys Y. The Golden Egg: Nutritional Value, Bioactivities, and Emerging Benefits for Human Health. Nutrients 2019 Mar 22;11(3):684. doi: 10.3390/nu11030684. PMID: 30909449; PMCID: PMC6470839.

• Kalt W, Cassidy A, Howard LR, Krikorian R, Stull AJ, Tremblay F, Zamora-Ros R. Recent Research on the Health Benefits of Blueberries and Their Anthocyanins. Adv Nutr. 2020 Mar 1;11(2):224-236. doi: 10.1093/advances/nmz065. PMID: 31329250; PMCID: PMC7442370.

• Dreher ML, Davenport AJ. Hass avocado composition and potential health effects. Crit Rev Food Sci Nutr. 2013;53(7):738-50. doi: 10.1080/10408398.2011.556759. PMID: 23638933; PMCID: PMC3664913.

• Ruxton CHS, Myers M. Fruit Juices: Are They Helpful or Harmful? An Evidence Review. Nutrients 2021 May 27;13(6):1815. doi: 10.3390/nu13061815. PMID: 34071760; PMCID: PMC8228760.

• Ramsing R, Santo R, Kim BF, Altema-Johnson D, Wooden A, Chang KB, Semba RD, Love DC. Dairy and Plant-Based Milks: Implications for Nutrition and Planetary Health. Curr Environ Health Rep. 2023 Sep;10(3):291-302. doi: 10.1007/s40572- 023-0400-z. Epub 2023 Jun 10. PMID: 37300651; PMCID: PMC10504201.