They're called superfoods, the trendy name for everyday fruits, veggies, fish and fowl that are now celebrated as wellsprings of health and long life.
Superfood lists vary, but most dietitians include nutrient-rich blueberries, beans, tomatoes, pumpkins, oranges, oats and wild salmon. Some health gurus also consider pomegranates, cinnamon, onions, dates and red peppers to be super good for you.
Many of the foods have reached super status because they contain antioxidants, which are vitamins and other compounds that stop the body's process of oxidation. This, in turn, prevents the release of free radicals, the highly reactive bad chemicals that damage cells and cause heart disease and cancer.
Dark chocolate, red wine and coffee were recently dubbed superfoods by some for their high antioxidant content. But they are somewhat controversial: Nutritionists are quick to point out that it is the skins of red grapes that contain valuable nutrients so just as much benefit can be found in red grape juice as red wine. They also warn that dark chocolate should be taken in small amounts because it has plenty of fat and calories.
Likewise, whatever benefit coffee may provide, this doesn't mean you should have 10 cups a day.
Kathy Walsh, the chief clinical dietitian at Holy Name Hospital in Teaneck, N.J., doesn't believe the claims that these foods will cure cancer, hypertension or macular degeneration.
"I don't think that, individually, these foods are a cure-all," she said.
But she does think they should be on your plate. "They are nutritious foods that should be included in your daily diet," she said.
Walsh likes "fruits and vegetables, definitely dark green leafy vegetables, and orange vegetables," she said. "These foods give you vitamins the natural way, without taking supplements." She also recommends whole grains and foods that contain fiber.
You shouldn't gorge on superfoods just because they're considered healthy -- and you shouldn't eat only these foods.
The word "superfoods" was coined by Dr. Steven G. Pratt, a California ophthalmologist and author of "SuperFoods Rx" and "SuperFoods HealthStyle." Pratt who is not a nutritionist has garnered publicity for promoting healthy eating and common-sense cooking of very basic foodstuffs.
Bookshelves and the Internet abound with lists of superfoods recommended by everybody from Oprah to the federal government. The United Nations' Food and Agriculture Organization even got into the game recently when it extolled the benefits of camel's milk. (It's three times as rich in vitamin C and has 10 times more iron than cow's milk.)
Some of the top superfoods and what they can do for you:
- Blueberries: Fresh or frozen, they are super rich in disease-fighting antioxidants that preserve cells particularly brain cells. They also contain vitamins C and E, fiber, iron, riboflavin and niacin.
- Pumpkin: Loaded with beta-carotene and alpha-carotene and other carotenoids, pigmented compounds that convert to vitamin A. The nutrient is essential to bone growth and reduces the risk of heart disease, cancer and arthritis. Pumpkin pie may pack too many calories, but you can use canned pumpkin puree in soups and other dishes.
- Yogurt: Contains beneficial bacteria that fight bad bacteria in your gut. It also aids digestion. Bonus: It's a good source of calcium and protein.
Next: Broccoli >
