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15 Superfoods and the Scientific Reasons to Eat Them

When you hear the word superfood, what comes to mind? A carrot in a cape? A nectarine with night vision?

Some foods are so nutritious it may seem like they have superpowers, but outside the marketing world, there is no such thing as a superfood — by scientific standards, at least. Despite the lack of evidence backing the touted health benefits of superfoods (in 2007using "superfood" on labels that didn’t have a health claim, which was “clear, accurate, and based on scientific evidence”), that hasn’t slowed superfood sales. Between 2011 and 2015, there was a 202 percent increase in global sales of products marketed as “superfoods,” “superfruits,” or “super grains,

The superfood trend dates back almost a century and may have all started with a. In the 1920s, the United Fruit Company ran a series of colorful ads on the, research detailing the benefits of bananas was published, and soon the tropical fruit became the first food labeled a super More than 90 years later, bananas continue to be in the top three most imported fruits in the United States.

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As are other examples of foods that have risen to superfood status, with health benefit claims that include reducing the risk of cancer and heart disease. While these foods are healthy and may possess nutrients other foods don’t have, who runs a private practice based in Chicago, Illinois, says the healthiest diets are diverse and balanced — not ones based on "superfoods” alone.

“There are tons of different kinds found in fruits and vegetables,” she says. “The varieties in color indicate different nutrients that confer some sort of health benefit — the more diverse your diet, the better.”

Here are 15 foods at the top of the superfood chain, along with their recommended daily values (DV).

1 Avocados Offer Heart-Healthy Poly- and Monounsaturated Fat

Everyday Health

Avocado is a key component of a modern-day brunch staple, avocado toast, and contains a bevy of nutrients worth celebrating.

½ an avocado provides 29 milligrams (mg) of magnesium or about 7 percent of the DV. Magnesium plays a role associated with a higher risk for type 2 diabetes, Avocado also provides fiber (6.75 mg per ½ fruit, offering 24 percent of DV), along with heart-healthy polyunsaturated and monounsaturated fat. An noted that replacing (from sources such as butter) with the fats found in foods such as avocado can help reduce the risk for heart disease.

RELATED: The best and worst Fast for Heart Health.

2 Pomegranate Is a Lesser-Known Heart Helper

Everyday Health

It’s a bit strange to think of fruit as trendy, but if you’ve noticed the explosion of “bowl foods” in cafes and restaurants, you’ll know exotic fruits like acai berries, dragon fruit mango, and pomegranate are definitely on trend. Exotic fruits have long been revered as superfoods for their nutritional content and medicinal properties. Research shows that, for example, may bolster heart health and make a good candidate for dietary supplements that could prevent cardiovascular disease, according to a May 2018 article published in Frontiers in Pharmacology.

3 Berries Help Keep the Brain Healthy and May Fend Off Alzheimer’s Disease

Everyday Health

Blueberries are at the top of almost every superfood list, but just about any edible berry is worthy of superfood status. While all differing in nutritional value, blackberries, cranberries (the fresh, not dried, strawberries and raspberries, to name a few, are low-calorie, high in fiber, and packed full of antioxidants that help fight against cancer-causing free radicals, notes a May 2018 article published in Frontiers in Pharmacology.

Blueberries in particular have a high number of anthocyanin pigments, which not only give them their rich color, but also act as -powerful antioxidants that may lower the risk of diabetes, heart disease, and degenerative diseases like Alzheimer,s, according to a review published in July 2019 in Advances in Nutrition.

RELATED: 10 High-Fiber Foods to Add to Your Diet

4 Broccoli May Contribute to a Lower Risk of Cancer and Other Diseases

Everyday Health

Named after the cross-like appearance of their petals, cruciferous vegetables are heralded for health benefits such as lowering the risk of cancer and preventing heart attacks and stroke. Broccoli, Brussels sprouts, bok choy, cauliflower, cabbage, and maca (a Peruvian plant popular in North America as an energy booster, per research) are all types of cruciferous veggies that are full of fiber. Not only is fiber good for you, but it makes you feel full longer, which could help with weight loss, according to past research.

This group of veggies contain compounds called indole glucosinolates, which help maintain the balance of healthy bacteria in your gut, and could reduce or prevent digestive conditions such as ulcerative colitis and Crohn,s disease, according to a preliminary study on mice published in October 2017 in the Journal of Functional Foods. More studies on humans are needed, though.

5 Seafood Provides Omega-3 Fatty Acids for a Healthy Ticker

Everyday Health

Unlike many animal products high in saturated fats, such as red meat and processed meats, that can raise the risk of heart disease, fish is full of protein and rich in healthy fats. Omega- 3 fatty acids — namely the type you get from seafood including fish — are particularly beneficial to our bodies, notes the NTH. These types, eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA) are used more efficiently than the third type of omega-3, alpha-linolenic acid (ALA), which comes from plant sources such as flaxseed and nuts, past research has shown. Overall, omega-3s can help play a role in reducing your risk of heart attack and stroke, alleviating depression, and aiding infant development, according to the NIH.

A study published in January 2019 in the journal Nutrients found omega-3 fatty acid intake across the United States was lower (and much lower in women and children) than the recommended amounts, which, the authors wrote, is “putting vulnerable populations at potential risk for adverse health outcomes.” The AHA recommends consuming at least two servings (3.5 ounces) of fish per week, noting that fattier fish like salmon, sardines, mackerel, and herring are especially healthy.

RELATED: Prescription Omega -3 Fatty Acid Medication Lowers Risk for Heart Attack, Stroke.