“Superfood” is a popular buzzword you’ve probably seen on health blogs, in grocery stores, and from well-meaning friends. And every year, there’s a new trending “superfood”. Whether the latest fad is a rare fruit from the Amazon or a seed that cures every disease known to man, most superfoods build on hype, not evidence of real health benefits.
So although there’s no such thing as a “superfood”, we’ve put together a shortlist of four foods that have substantial evidence behind them.
1 – Garlic
Garlic has strong evidence to suggest it can improve cardiovascular health by reducing blood pressure and improving cholesterol profiles. Garlic also provides antioxidant benefits because it supports the activity of glutathione, a powerful antioxidant. There is also evidence to suggest garlic consumption may help lower fasting blood glucose levels. Including cloves of garlic in your diet is one of the healthiest habits you can have.
2 – Ginger
Ginger comes from the root of a flowering plant from China. It’s used as both a culinary flavor enhancer and for its multiple medicinal effects.
Ginger root contains antioxidants, such as gingerol, that may be responsible for many of the reported health benefits associated with this food.
Ginger may be effective for managing nausea and reducing pain from acute and chronic inflammatory conditions. It may also reduce your risk of chronic illnesses such as heart disease, dementia, and certain cancers.
3 – Dark berries
Dark berries, including blueberries, are a rich source of anthocyanins and pterostilbene. Anthocyanins are thought to be the probable reason why dark berries can influence brain activity. Older people can eat dark berries to improve memory. Though the mechanism behind this effect — increasing a growth factor called BDNF – could potentially work for young people as well, although this area of research is preliminary.
4 – Spirulina
Spirulina is a blue-green alga with a 55–70% complete protein content that gained notoriety after NASA began investigating it for use in space missions. Additionally, spirulina contains a hefty dose of beta-carotene, several trace minerals, vitamins, and pro- and pseudo-vitamins. It boasts a good safety profile and provides anti-inflammatory and antioxidant effects.
Studies suggest that supplementing spirulina can dramatically decrease LDL-C, triglycerides, and total cholesterol while raising HDL-C. Animal research suggests spirulina may also be neuroprotective, but human studies are needed to confirm this effect.
Unfortunately, spirulina is the worst-tasting supplement on this list.