Superfoods, a term popularised in recent years, refer to nutrient-dense foods that are particularly rich in vitamins, minerals, antioxidants and other beneficial compounds. While the exact definition of a superfood remains elusive, these foods are generally recognised for their positive effects on health, ageing and overall wellbeing.

What are the health benefits of superfoods?

Antioxidant properties: many superfoods are packed with antioxidants that help to neutralise free radicals, reducing oxidative stress and lowering the risk of chronic diseases.

Heart health: superfoods contribute to heart health by lowering blood pressure, reducing cholesterol levels and improving overall cardiovascular function.

Brain function: omega-3 fatty acids, in particular, support cognitive function, while antioxidants may help to protect the brain from age-related decline.

Weight management: high-fibre superfoods promote satiety, aiding in weight management by reducing overall calorie intake.

Are there medical trials to support the claimed health benefits of superfoods?

There is a growing body of scientific evidence, including multiple small and medium-size studies, to suggest that superfoods can modestly reduce the risk of heart attacks, neurological conditions such as Parkinson’s and Alzheimer’s diseases, and premature death. However, it is important to note that more research is needed to confirm these findings and to determine the optimal amounts of superfoods to consume.

What are some examples of superfoods?

Berries: blueberries, strawberries, and raspberries are hailed for their high levels of antioxidants, specifically anthocyanin.

Dark leafy greens: kale, spinach, and Swiss chard are nutrient powerhouses, providing essential vitamins such as A, C, and K, as well as minerals such as iron and calcium.

Nuts and seeds: almonds, chia seeds and flaxseeds are rich in healthy fats such as omega-3 fatty acids, fibres and essential micronutrients.

Fatty fish: Salmon, mackerel and sardines are excellent sources of omega-3 fatty acids.

Turmeric: curcumin, the active compound in turmeric, exhibits potent anti-inflammatory and antioxidant properties, potentially benefiting the above-listed conditions but also arthritis.

Quinoa: a complete protein source, quinoa is rich in most essential amino acids, fibres and various vitamins and minerals. It is a valuable addition to vegetarian and vegan diets.

Avocado: this nutrient-dense fruit is a rich source of monounsaturated fats, fibres and especially potassium, which plays a good role in regulating blood pressure.

Green Tea: it is prized for its high content of polyphenols, particularly catechins, which have antioxidant and anti-inflammatory properties.

How do you incorporate superfoods in your diet?

Start with a simple addition: begin by incorporating one or two superfoods into your regular diet, such as adding blueberries to yogurt, sprinkling chia seeds on cereal, mixing kale into smoothies or incorporating quinoa into salads.

Explore new cuisines: experiment with different cuisines that incorporate superfoods. As an example, the Mediterranean diet, a topic of a separate future article, is characterised by its emphasis on whole grains, nuts, seeds, legumes, fruits and healthy fats such as olives. In addition, South-East Asian cuisines, known for their emphasis on seafood, herbs, spices and fermented foods, are a treasure trove of superfoods. Fermented foods such as miso, tempeh and natto contain probiotics that promote gut health and enhance nutrient absorption.

While superfoods offer a plethora of health benefits, it is crucial to emphasise the importance of a well-rounded and balanced diet. No single food can provide all the nutrients the body needs and variety remains key to optimal health. Additionally, individual dietary requirements and health conditions should be considered when incorporating superfoods into one's diet. As an example, patients with kidney disease may not be able to consume a liberal amount of avocado because of its high potassium content: in general, people with kidney disease should avoid consuming more than 2,000 milligrams of potassium per day. A cup of avocado may contain up to 1,000mg of potassium!

What might be the No 1 superfood?

Scientists used nutritional information from more than 1,000 raw foods and “systematically evaluated the nutrient composition of each food in regards to satisfying daily nutritional requirements. The nutrient balance of a food was quantified and termed nutritional fitness. Nutritional fitness offers a way to prioritise recommendable foods within a global network of foods”. (Plos One, Kim et al, April 2015). Almond has scored the highest nutritional fitness!

To see a simplified list of the “100 top foods”, go to www.bbc.com/future/article/20180126-the-100-most-nutritious-foods.

• Joe Yammine, MD, is a consultant cardiologist at the Bermuda Hospitals Board. The information here is not intended as medical advice or as a substitute for professional medical opinion. Always seek the advice of your physician