What makes a food super?

We’ve always had food – at least some food. So how did it become super? And what are the qualifiers to becoming a superfood, anyway?  

The term superfood loosely originated around World War I as part of a food marketing strategy for bananas. Fast forward 100 years and the term has translated into hype. Let there be hype if the food is healthy.  

The qualifier to make the superfood list is a food offers high levels of nutrients linked to the prevention of a disease or has health benefits beyond its nutritional value. Here are some superfoods on the list, according to the American Heart Association: 

Beans & Legumes 

• Plant-based source of protein 

• Provide fiber, magnesium and phytonutrients 

Berries 

• High level of flavonoids 

• Can lower risk of heart attack in women 

Dark Leafy Greens 

• Packed with nutrients, fiber and antioxidants 

• Low in calories and carbohydrates 

Nuts & Seeds 

• Provide protein, fiber and unsaturated fats 

• Best options are unsalted 

Oats 

• Whole-grain source of dietary fiber 

• Can lower risk of heart disease stroke and diabetes 

Pumpkin 

• Provides fiber, potassium and vitamin A 

• Canned is a convenient, nutrient-loaded choice 

Salmon 

• Protein 

• Provides Omega-3 Fatty Acids 

Skinless Poultry 

• Usually leaner than beef 

• Grilled, roasted or baked 

Yogurt 

• Provides calcium, protein and vitamin D 

• Best options are low-fat or fat-free 

“Think about creating a super plate,” said Maurine Maneely, Manager, Clinical Nutrition at Genesis Hospital. “One that contains healthy, colorful, flavorful foods. Plant-based foods, like fruits and vegetables and whole grains to promote better health.”