Nowadays, it’s a marketing term used to assign near magical powers to overpriced foods. There is no shortage of food companies that claim to have discovered foods that contain extra-ordinary nutrients. This makes it really difficult to separate the facts from the marketing gimmicks.

The Science

While there’s no scientific definition for the term “superfoods”, it’s generally accepted that most of these foods contain high levels of antioxidant compounds, such as carotenoids, flavonoids and phenolic compounds. These compounds fight the (evil) free radicals that destroy our cells and make us old and ill.

There have been numerous scientific studies on antioxidants and their health benefits. Most of these studies have found that while eating a diet rich in vegetables and fruits that contain high antioxidant compounds lowers the risk of several diseases, it isn’t clear if this is as a result of the antioxidants. Furthermore, scientist have not found any evidence that antioxidant supplements help to prevent chronic diseases such as cancer.

There are also questions about the safety of high-dose antioxidant supplements. For instance, high doses of beta-carotene can increase the risk of lung cancer in smokers. Similarly, high doses of vitamin E can increase the risk of prostate cancer and stroke. However, this only applies to antioxidants supplements since no questions have been raised about the safety of antioxidant foods.

To Eat or Not To Eat Superfoods

Superfoods may not be as magical as marketers have led you to believe, but eating a diet full of antioxidant-rich fruits and vegetables is extremely beneficial to your health. It doesn’t matter if these health benefits are the result of other substances present in the same foods.

Antioxidant supplements, on the other hand, are another issue altogether. Since there is little evidence of their effectiveness, they should never be used to replace conventional medicines or a healthy diet that consists of whole foods.

It’s also important to note that antioxidant supplements can interact with certain medications. For instance, vitamin E supplements can interact with blood thinners and increase the risk of bleeding. You should always talk to your healthcare provider before taking any antioxidant supplements.

The bottom line is that if you’re eating a diet that is rich in vegetables and fruits, you don’t have to worry about whether or not you’re getting enough antioxidants. There’s absolutely no reason to go out and spend your entire food budget on costly superfoods like acai or goji berries. Good old broccoli, Brussels sprouts, zucchini, iceberg lettuce, parsley, red peppers, berries and nuts (you see where we’re going with this…) are just as beneficial.

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We all know that hunger, cravings and food allergies have a very big impact on our moods and energy levels. Conversely, our moods and emotions influence our food choices. There is a whole branch of science, called nutritional psychiatry, dedicated to studying these connections.

Obviously, your mind functions best when it gets premium fuel. This is why you should eat high-quality foods that are rich in antioxidants and probiotics and low in refined sugar.

More Antioxidants

To understand just how important it is to consume antioxidant-rich foods, you must first understand what free radicals are.

Free radicals are highly reactive forms of oxygen that are produced in the course of normal metabolic processes. The substances that generate free radicals are readily available in the air we breathe, the water we drink and food we eat.

This means that it is perfectly natural to have free radicals in the body. The problem arises when these free radicals build up and start damaging cells, including brain cells.

Antioxidants are substances that interact with free radicals to disarm them, preventing them from causing cell damage. Therefore, staying away from fried foods, which are a rich source of free radicals, and eating foods rich in anti-oxidants keeps your mind sharp and healthy.

Most antioxidants are found in plant foods. Some vitamins like vitamin C and minerals like zinc act as antioxidants. So foods rich in vitamin C such as oranges and peppers and foods rich in zinc such as nuts are good sources of antioxidants.

Other foods that contain substances that act as antioxidants are egg plant, pumpkin, spinach, grapes, mangoes, cauliflower, broccoli, carrots, parsley, leeks, onions, garlic, tomatoes, thyme and oregano. As far as beverages go, tea, coffee and cocoa powder also contain substances that act as antioxidants.

More Probiotics

Serotonin is a neurotransmitter that regulates sleep, appetite and mood. It is produced in the gastrointestinal tract and is greatly influenced by the millions of “good bacteria” in your gut. There are so many neural pathways that travel directly from the gut to the brain that scientists have nicknamed the gut “the second brain.”

Taking probiotics can influence your anxiety levels, change how you perceive stress, and improve your mental outlook. This is why probiotic supplements are so popular.

However, you don’t need to take supplements to improve your gut bacteria. Simply adding fermented foods like pickles, sauerkraut and kimchi, and probiotic-rich foods such as yogurt and kefir to your diet is enough.

Less Sugar

Diets that are high in refined sugars are bad for your brain. They not only make it difficult for your body to regulate insulin but also promote the damage of brain cells by free radicals.

Numerous scientific studies have found a connection between a diet high in refined sugar and mood disorders such as depression. So the next time you want to reach for a can of soda, remember that it is not just bad for body; it is also bad for your mind and spirit.

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