Super Food Nutrition

"Super foods" are foods containing naturally high levels of substances that provide health benefits in addition to basic nutrition. Scientific research has shown consuming foods containing these substances is linked to disease prevention, improvement of mood and brain function, strengthening of bodily functions or other health benefits. These substances include antioxidants, phytonutrients, essential fatty acids and essential nutrients.

Definition

There is no standard or formal definition for classifying super foods. Foods classified as super foods typically contain a high level of one or more substances that provide a supplementary health benefit. Nutrients providing essential bodily requirements are not enough alone to classify a food as a super food. For example, green tea is considered a super food due its high level of antioxidants, while the variety of essential minerals it provides is simply an added benefit.

Antioxidants

Antioxidants slow or prevent natural oxidation processes caused by free radicals in the body. According to Stanford University, excessive free radicals damage the body by attacking healthy cells and promoting tumor growth. Antioxidants include beta carotene, vitamins C and E, and epigallocatechin gallate (EGCG). Foods high in antioxidants include green tea, berries, kiwi fruit, pomegranates and dark chocolate. Human exposure to excessive sunlight, radiation, cigarette smoke and pollution are believed to accelerate the creation of free radicals. The damage caused by free radicals is linked to cancer, heart disease and aging. Studies have shown consuming antioxidants may reduce the risk of certain diseases, such as cancer.

Phytonutrients

Phytonutrients, or phytochemicals, include a wide range of substances which research shows are linked to a variety of beneficial effects. Phytonutrients may help decrease the risk of certain diseases, inhibit tumor growth, slow the aging process and reduce allergies. There are several types of phytonutrients, including flavonoids, indoles, phenolics and allicin. The benefits of phytonutrients vary depending on the specific type of phytonutrient and the food source providing it. For example, Stanford University cites allicin, a compound found in garlic, as one that blocks or eliminates certain toxins, and studies have linked allicin to lowered blood pressure, lowered cholesterol and anti-inflammatory effects. Phytonutrients are found in fruits, vegetables, grains and herbs. Super foods containing high levels of beneficial phytonutrients include garlic, tomatoes, broccoli, kale, grapes and berries.

Fatty Acids

Omega-3 and omega-6 are essential fatty acids that cannot be produced by the body. Omega-9 fatty acids are nonessential fatty acids because they can be produced in limited amounts by the body. Each type of fatty acid serves a different function and provides different benefits. Omega-3 and omega-9 fatty acids have been shown to help reduce "bad" cholesterol. Omega-3 and omega-6 fatty acids are linked to decreasing the risk of certain cancers, heart disease and a variety of other diseases. Omega-9 fatty acids help eliminate the build-up of plaque in arteries, reducing the risk of cardiovascular disease and stroke. An improper balance of fatty acids may contribute to, rather than reduce, the risk of disease. Super foods containing fatty acids include flaxseed, salmon, soy beans, walnuts and canola oil.

Recommendations

Eating a balanced diet that includes a variety of super foods ensures you will get the essential nutrients you need as well beneficial antioxidants and phytonutrients. The U.S. Department of Agriculture and super food advocates recommend a diet rich in fruits and vegetables, consuming whole grains instead of refined grains, and minimizing or reducing your consumption of sugar, alcohol, saturated fats and trans fats.