What are superfoods? How to incorporate more into your diet
What's that in your grocery cart? It's a bird, it's a plane, it's... a superfood?
A superfood certainly sounds like something you want to eat more of. But what does it mean?
For starters, the term "superfood" isn't one that real experts in the field typically use. Registered dietitian Caroline Thomason tells USA TODAY that superfoods are "more of a descriptor word than a scientific term."
But it's a buzzy term that often gets thrown around in nutrition circles online anyway — so let's break down what "superfoods" actually are, and how experts say they should fit into your daily eating habits.
What are superfoods?
Superfoods are "nutrient-dense foods that either have a lot of one nutrient or are a good source of several (nutrients)," Thomason says. "For example, a food that is a superior source of Omega-3’s might be dubbed a superfood if it’s hard to find that source in other foods."
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Which foods are superfoods?
There's no definitive list of superfoods, but Harvard Health breaks down 10 notable ones and the nutrients that make them good for you:
Berries: Fiber and antioxidants
Fish: Contain protein and omega-3 fatty acids
Leafy greens: Vitamin A, vitamin C, calcium and fiber
Nuts: Protein and monounsaturated fats
Olive oil: Vitamin E and monounsaturated fatty acids
Whole grains: Fiber, B vitamins and minerals
Yogurt: calcium, protein and probiotics
Cruciferous vegetables, like broccoli and kale: Fiber and vitamins
Legumes, like black beans and chickpeas: Fiber and protein
Tomatoes: Vitamin C and lycopene
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How often should you eat superfoods?
There's no one answer for how much of or how often you should consume a superfood — the best diet plan for you depends on a whole slew of factors. As a whole, Thomason recommends just aiming to add more of these types of foods into your daily meals.
"If you think of your nutrition choices as a bank account, where you make daily deposits and withdrawals, choosing nutrient dense options the majority of the time will ultimately compound on itself for your health," she says. "A healthy diet is made up of our collective choices over time. One single diet choice cannot worsen your health and similarly one nutrition choice cannot improve your health. Using language like 'the healthiest' doesn’t help us understand the complexities of nutrition and choosing balanced choices the majority of the time."
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This article originally appeared on USA TODAY: What are superfoods? Examples, how often you should eat them
