Definition of Super Foods

You've probably heard of super foods, but may not know what makes them so "super." Loaded with essential nutrients that enhance energy, fight disease and improve moods, these unprocessed foods are readily available at most grocery stores.

Definition

While there is no agreed-upon, scientific definition for a super food, the 2009 Oxford Pocket Dictionary of Current English defines it as "a natural food regarded as especially beneficial because of its nutrient profile or its health-protecting qualities."
While super foods are good for your health, it's important to remember that your diet cannot consist of these foods alone. Most nutrition experts agree that a healthful diet is made up of a balanced variety of fruits, vegetables, whole grains/fiber, low-fat dairy products and low-fat proteins. Don't get caught up in the super food bandwagon and neglect your balanced diet.

Types

Some of the most commonly mentioned super foods are eggs, blueberries, legumes, broccoli, pumpkins, tomatoes, almonds, walnuts, yogurt, oranges, oats, green tea, black tea, vegetable juice, sweet potatoes, pomegranate, bell pepper, soybeans, garlic, avocado and wild salmon. While there's no magic food quantity recommended for optimal health, it's good practice to scatter them regularly throughout your diet.

Benefits

Super foods are fresh, easy-to-eat items that offer disease-fighting vitamins, omega fatty acids, antioxidants and essential minerals. In addition, most of the foods are filling, allowing you to enjoy them without overeating.
When eaten with regularity, super foods can do many things, including: fill in the gaps in the USDA's recommended food pyramid guidelines; help fight disease; supply calcium for adequate bone density; lower cholesterol; boost immunity; improve memory function; and maintain heart health.

Portion Considerations

Remember that the key to health is moderation. Some of the super foods, such as like nuts and eggs, have higher fat content and should not be eaten in excess. If you have questions about what constitutes a portion for any particular food, go to www.MyPyramid.gov. Created by the U.S. Department of Agriculture, the site offers recipes, portion tips and an abundance of health resources.

Expert Insight

If you're pregnant, super foods are a great way to nourish yourself and your baby. According to Elizabeth Somer, a NBC consultant, award-winning writer and nutrition expert, there are 10 super foods that give pregnant women an extra nutritional punch: spinach, kidney beans, strawberries, tofu, wheat germ, broccoli, papaya, salmon, nonfat milk and water.

References

• MayoClinic.com for Health Food Information
• MayoClinic.com for Dietary Info about Nuts

Resources

• Preview Elizabeth Somer's Book, "Nutrition for a Healthy Pregnancy"