Decoding super foods: Things you must know

Contains allicin and selenium which helps in liver cleansing and reducing bad cholesterol.

19. Goji berries

Dubai: Get up, close and personal with super foods - the myths surrounding them and the health benefits

Can foods still be categorised as super foods and regular foods?

Super foods is a relatively new term, often used for food items that are nutrient-dense and the specific nutrient composition has better bio-availability, which means that the body can utilise and absorb the nutrients easily.

When we talk about ‘regular foods’, that constitutes of almost all other food items that should be consumed in a complementary way.

Are some foods more equal than others?

Just as some individuals are naturally physically stronger or taller, certain food items have better density for particular nutrients. Nutrients’ usability for humans is not something nature sets priorities for, but our research enhances understanding and hence, some foods have been classified as super foods.

Super foods rating keeps changing after every few years. Why?

In the field of nutrition, many proponents jump the gun, that is, they have limited research done to back their claims. After further research, in a few cases, it is found that the earlier claims were possibly exaggerated and hence the list is amended..

Hype surrounding super food can be confusing. Example, chia seeds. What exactly are they good for?

It is true that some nutrient-dense foods get a lot of coverage for their purported health benefits. As mentioned, there are nutrient-rich foods that can provide health benefits when consumed as a part of a healthy diet and lifestyle.

For example, the fibre content and hydrophilic properties of chia seeds make it an excellent addition to water for individuals who want to add more fibre to their diets and it also helps to regulate appetite.

What’s the truth about quinoa?

Quinoa is a fantastic grain with [great] health benefits. It is an excellent alternative to individuals with gluten intolerance. It has higher protein content than rice or barley; it is also a very good source of calcium, magnesium and manganese. It also possesses good levels of several B vitamins, vitamin E and dietary fibre. It has a great nutrition profile.

If I do not always include super foods, will my health suffer?

The term ‘super foods’ is subjective. The benefits of certain food groups are more pronounced than others, and this too varies from individual to individual. For example, even though broccoli is a super food — due to its nutrient-dense properties — it is not suitable for individuals with thyroid disorders or high levels of uric acid.

The best way to figure out what super foods you can consume is to seek a professional’s advice based on your requirements.

Can eating super foods alone make you healthy?

No food group can be sufficient on its own to ensure good health and well-being. A balanced approach is necessary and exercise and good lifestyle are the basic building blocks of good health. Super foods are definitely not a magical way of reaching optimum health and fitness levels, although they can be used effectively to help you get there.

If I eat super foods and junk food, will the two cancel each other out?

Definitely not. Junk food is classified as junk not only due to empty calories and almost no nutritional value, [ but] in some cases, the methods of preparation and the ingredients used can be downright detrimental to health.

Do super foods have to be organic?

Organic ensures that there are low levels of additives. However, a better indicator is if the level of pesticide used is low. It’s harder to determine that, hence it is imperative that any raw nutrient-rich food should be washed properly before consumption.

How can children be made to eat super foods?

Make them a part of everyday diet. Introduce these foods in small portions for their palates to adjust. Sneak them in by adding small quantities to their favourite foods. For example, add chia seeds to a homemade cake.

Corine Hallett, Mauritius

“What I know is that super foods are considered better than other foods. I don’t know all the super foods, but to my knowledge, kale, broccoli spinach, and blueberries are high in nutrients. I try to strike a balance when planning meals. They will contain carbs, protein, fibre and of course vitamins. We love to eat kale, broccoli, spinach and green beans. There is always a side dish accompanying our steak which would include mashed potatoes and anything with fibre. I like to steam broccoli, carrot and beans and eat it with my carbs. It’s important to consume something that cleanses the body.”

Sanya Z, 35, Eastern Europe

“I’m not familiar with the term super foods. Usually, I try to include nutrient-rich foods five times a week in my meal planning. Some of my favourites include: salmon, quinoa, different kinds of vegetables, gluten-free cereal, low- fat yogurt and fresh fruit juices. I don’t think we can classify which vegetable or fruit is better than the other because it depends on the person and what the person needs or prefers. People who have low iron in the body need to have certain vegetables that are rich in iron. So, I don’t believe there should be a list. Nuts cannot be a super food for people who have allergy and the same with other foods.”

Sara Boriyawala, Indian

“I know that super foods are foods that are high in antioxidants and keep you away from cancer or other diseases. All kinds of berries are popular super foods as are avocado and nuts. I try to have a wide range of foods as part of my family’s diet. Berries are always used in smoothies for breakfast. Oats, banana, nuts soaked overnight and eaten the next day, avocado at least thrice a week as guacamole or sliced in sandwiches... I would say dark chocolate, nuts and berries are my favourite super foods.”

Rania Farah, doctor from Jordan

“I ate many super foods to lose weight about three years ago. Since then, I have made sure to include foods that pack nutrients. For instance, my husband and I eat avocadoes every day, and also yoghurt, eggs and lentils. I eat dark chocolate for a treat. We also enjoy quinoa, use garlic for cooking, and plenty of nuts like almond in our dishes. Fruits like pomegranate and apples are also part of our Iftar.

A few super foods I have never eaten are acai, goji berries, kale and grapefruit.

Kimberley Rabideau, mother-of-one from US

“We try to keep our food healthy in Ramadan, and not go overboard with the eating. So super foods, even less commonly eaten ones like chia seeds and flax, are quite common in our meals. We also have a lot of fruits in Ramadan, including all kinds of berries, apples and avocadoes. Lentil soup is always part of iftar, and I use coconut oil to cook with. We also include yoghurt in our meals, and garlic. Though, I don’t fancy grapefruit, and haven’t tried goji berries.

Reem Sabry, media specialist from Egypt

“We regularly include many ‘super foods’ in our Ramadan diet, especially as I am trying to encourage healthy eating habits in my three-year-old.

Lately, I’ve started including quinoa in salads. We also have avocados and other greens. I’m trying to incorporate coconut oil in my cooking.

Salmon and lentils are also a part of our meal plans, and we snack on almonds and fruits, including apple. And lemons are a staple in Egyptian cuisine.”