Health Chatter: Are superfoods really super?

We often hear claims that certain foods are superfoods with miraculous health benefits - but do these foods really live up to the hype?

So... are they?

The short answer is no.

The longer answer is a bit more nuanced. While many foods are packed with nutrients and can contribute to a healthy lifestyle, there’s no official definition of a “superfood”, and many of the claims you’ll see aren’t backed by strong scientific evidence.

In fact, some studies on so-called superfoods look at specific extracts or isolated compounds taken in large doses - far more than you'd realistically eat in a typical day, or even a week. Even if a food has potential health benefits, you'd likely have to consume an impractical amount for it to make a significant difference on its own. What is backed by science?

One consistent finding is the benefit of eating oily fish, which is linked to good heart health thanks to its omega-3 fatty acids (EPA and DHA).

Examples of oily fish:

• Salmon

• Mackerel

• Sardines

• Pilchards

• Fresh tuna (not tinned)

• Herring

• Trout

The UK government recommends that healthy adults eat at least two portions of fish per week, including one portion of oily fish. This can be fresh, smoked, or tinned. However, pregnant people should avoid more than two portions of oily fish per week due to possible pollutants.

Non-oily fish include:

• Tinned tuna

• Cod

• Pollock

• Haddock

• Plaice

• Hake

• Sea bass

The UK government recommends healthy adults eat one portion of oily fish a week, for example, salmon

Vegetarian sources of omega-3

If you’re vegetarian or vegan, plant-based sources can still help you boost omega-3 intake — particularly ALA, a type of omega-3 your body can convert (in small amounts) into EPA and DHA.

Plant-based omega-3 sources include:

• Ground flaxseed (linseed)

• Chia seeds

• Hemp seeds and hempseed oil

• Rapeseed oil (unheated)

• Walnuts

• Algal oil (a supplement made from algae that provides DHA and EPA directly)

🥜 Tip: Walnuts and ground flaxseed are great additions to breakfast or salads for a heart-healthy boost.

Walnuts are a great vegan/vegetarian substitution for oily fish

The power of a “super” diet

Rather than focusing on individual “superfoods,” the healthiest approach is to aim for a super diet — one that’s balanced, colourful, and varied.

A genuinely nourishing diet includes:

• A wide range of fruit and vegetables

• Wholegrain carbs like oats, brown rice and wholemeal pasta

• Lean proteins like poultry, fish, eggs, legumes, tofu or plant-based meat alternatives

• Healthy fats from nuts, seeds, oily fish, avocado and olive oil

And remember: no one food can undo the effects of an overall unhealthy diet. Balance and variety are key.

It’s easy to get caught up in marketing buzzwords, but when it comes to your health, consistency and variety in your diet will always matter more than the latest “super” trend.

Our sources and for more information:

https://www.nhs.uk/livewell

https://www.viva.org.uk

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