Superfood is a buzzword that is trending in the health, fitness and beauty realms. What’s not to love about a super food? It’s like a one stop shop for your food nutrition needs. But just what is it that makes these superfoods so super?

What is a superfood?

According to The Oxford Dictionary definition

a super food is a nutrient-rich food considered to be especially beneficial for health and well-being.

It’s safe to say, this is a fairly ambiguous description. It doesn’t only define superfoods, but in fact, all fresh, frozen and dried fruits and vegetables, both organic and GMO. At the risk of putting a grey cloud on things, the term ‘superfood’ is for the most part merely a marketing term. Quite simply, a superfood could be any type of whole, unprocessed food.

Global super foods

Some foods that have fallen victim to this marketing strategy are Goji berries and Chia seeds from China, Moringa from Africa, Macca from Peru, Quinoa from Bolivia, and Acai from the Amazon rainforest in Brazil. It’s undeniable that these foods are healthy, but producing enough of them to supply a whole world comes with a cost.

Quinoa, for example, is a pseudo grain high in protein that can be cooked and eaten like rice. In many ways, it’s the perfect gluten-free alternative to a lot of grains. Bolivia is the biggest producer of quinoa in the world, and provides 52 percent of US imports and 24 percent of European imports, with France and the Netherlands being among the biggest buyers.
Whats more, the United Nations named 2013 the Year of Quinoa, claiming it will play an important role in alleviating world hunger. The resulting high demand for quinoa has caused the trade price to triple in the past five years. As a result of the marketing campaign that set quinoa up as a superfood, local Bolivian inhabitants are being priced out of their traditional food source, and farmers are facing the problems associated with monoculture due to their exclusive quinoa cultivation.

Another example is Acai, a small purple berry from the Amazon, known to be packed with 10 to 30 times more antioxidants than other berries or grapes. While there is an abundance of Acai and it is farmed sustainably, the locals still face the same problem as quinoa farmers: keeping up with the global demand. That’s not all: the cost of adding Acai to your diet will make you dig deep into your pockets. For a portion of this powdered super antioxidant you’ll be forking out around 20 euros for about 250g. But then again, this is true for most products called superfoods.

It’s all about colour

The truth is, all fresh and unprocessed food that have a distinct bright or dense colour could be considered superfoods, and are good for your health. Greens, beets, peppers, and berries all have rich colours, and are also powerhouses of antioxidants, nutrients and fibre. These nutrients are known to decrease cholesterol, improve digestive functions, balance blood sugar levels, promote healthier looking skin, encourage weight loss, and protect your body from free radical damage.

Keeping it local

There are numerous nutrient-dense foods that have been a part of traditional European diets for centuries. These can all obviously be grown locally, and for this reason they are the more reasonable option to imported superfoods.

1. Kale, also popular and well-known for being a superfood, is a local product of Europe. Like most superfoods, it’s been around for years and is used as a staple in traditional dishes. Ancestors of central Europeans knew how good it was for them, and it was the most eaten food in the Middle Ages. Kale and other leafy green vegetables such as spinach, mangold, beetroot greens, parsley, Brussels sprouts, and watercress are also equally high in nutritional content. They are shown to support good liver and metabolic health, possess strong anti-inflammatory effects, and support overall oxidative stress.
2. Blueberries, blackberries, cranberries and strawberries — fresh, frozen, or freeze-dried — also hold high antioxidant values. Packed with nutrients, these foods have been shown to help against free-radical damage and aid in weight loss. Aronia, one of the latest superfood trends, is best-known for its high antioxidant counts. It is cultivated organically in the German Spreewald. For much of Europe, growing berries can be done locally, sustainably, while at the same time being a great  alternative to foreign super berries.
3. Millet, a seed very similar to quinoa, is high in vitamins, nutrients, fibre and is also gluten free. It’s the perfect locally grown grain alternative to quinoa. It may also help improve cholesterol, help heart health and aid digestion.

When making a choice in the foods that are the healthiest for us, there’s no need to travel to the Amazon. We often don’t have to look far at all, not when you can get your own, local superfood powerhouses at every farmers’ market or grocery store. And as always: if you’re afraid you’re not getting enough nutrients, simply eat more fruits and vegetables!

References:

• Berries: emerging impact on cardiovascular health, nutrition Reviews. 
• Aronia melanocarpa phenolics and their antioxidant activity.
• United Nations, Year of Quinoa