Superfoods are everywhere, from leafy greens and ginger to dark chocolate and chia seeds. All of them are supposedly chock full of benefits, but we’re here to break down which ones live up to the hype and which you should go easy on—even if they come with health benefits.
1. Kale
Don’t get us wrong—kale is undoubtedly one of the healthiest foods on the market. It’s packed with vitamins and potassium, comes with all kinds of fiber, and is known to aid digestion. However, kale is often touted as the champion of leafy greens while other (sometimes healthier) options are ignored. Don’t rely on kale for all your health needs; spinach and broccoli are just as good, if not better, in some areas.
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2. Dark Chocolate
Over the years, dark chocolate’s flavonols have been credited with heart health, better skin, and a lower risk of high blood pressure. It’s also loaded with antioxidants and ultimately makes a healthy treat, however, people heard, “Chocolate is good for you”! and ran with it. Dark chocolate shouldn’t be consumed every day and isn’t a cure-all for heart trouble or poor memory.
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3. Goji Berries
Berries are indeed good for you, but the trick is nailing down which ones are actually beneficial. While goji berries do pack a healthy punch, their benefits are often outweighed by the high calorie count and potential to disrupt certain medications, particularly blood thinners or meds for diabetes.
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4. Agave Syrup
In a mad dash to find healthy natural sweeteners, consumers were misdirected to equally unhealthy choices. Agave syrup is one of those culprits. Its glucose is on the lower side, but its fructose is far higher than other sweeteners, leaving you vulnerable to weight gain or health concerns.
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5. Coconut Water
Coconut water is packed with electrolytes, so plenty of gym-goers turn to it for replenishment. However, it also has a decent amount of sugar and despite the benefits isn’t for everyone. Anyone with high amounts of potassium should keep well away, or those who don’t need any added sodium to their diet.
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6. Chia Seeds
Like anything in life, chia seeds are best enjoyed in moderation rather than used as a go-to cure. Chia seeds come with great benefits like omega-3 fatty acids and cholesterol-reducing properties, but they can also cause weight gain or digestion issues on account of their high fiber.
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7. Acai Berries
Not only are acai berries pricier than your average berry, but their antioxidants are often praised as offering more than they really do. Sure, they help lower blood sugar and can assist with reduced inflammation, but they don’t really do more for you than the everyday berry like blueberries or strawberries.
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8. Chili Peppers
At first glance, chili peppers seem like a godsend for spicy food lovers—they’re rich in vitamin C, can reduce inflammation, and have been tied to longer life expectancy. On the flip side, hot peppers are prime causes for diarrhea, digestive problems, and stomach pain. You can score these health benefits from other foods that are far gentler.
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9. Coconut Oil
Coconut oil was all the craze for a while; people used it for their hair, in their food, and swore by the health benefits. While it may help with liver function and keep you fuller longer, coconut oil also has a ton of saturated fat, which doesn’t help your overall health. At the end of the day, it isn’t better than olive oil when cooking.
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10. Green Tea
Green tea is perfectly safe for most people in moderation, but you’ll want to mind how much you consume. Given that there’s caffeine, excessive consumption leaves you susceptible to common side effects like insomnia, headaches, or even dizziness.
Not all hope is lost with “superfoods”. Plenty are well worth the hype and should be incorporated into your diet more often!
1. Leafy Greens
Remember how we said kale is part of leafy greens, not the only leafy green? That’s because spinach, chard, and collard greens have just as many benefits. Spinach, for example, is loaded with more vitamins and calcium than kale while chard has more iron. The healthiest diets include leafy greens as a whole!
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2. Sweet Potatoes
Those sweet potato fries may be more expensive, but this veggie is worth tossing into your diet more often thanks to its fiber and vitamins—specifically vitamin A, which keeps your eyes healthy. They’re a low-calorie option that also help with digestion and support immune health.
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3. Berries
If you’re looking for common berries rich with antioxidants, fiber, and vitamins then you needn’t go further than strawberries, raspberries, and blackberries. Much like goji or acai berries, these guys have all the good stuff you know and love, but won’t cost an arm and a leg to get. They’re also have way fewer calories.
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4. Eggs
Eggs are pretty high in cholesterol, so it’s always worth checking with your doctor about how many you can safely eat. That said, studies suggest they’re generally one of the healthiest foods due to their nutrients, vitamins, and protein. They’re also great for all age groups, making them one of the versatile foods, too.
5. Ginger
Is there anything we don’t expect ginger to cure? It’s hard not to love it considering ginger soothes upset stomachs, helps our immune systems, and comes packed with vitamins and antioxidants. The only thing you’ll want to pay attention to is dosage—too much of it can cause the opposite effect, leading to heartburn or stomach upset.
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6. Salmon
The hype around salmon is true! It’s rich in omega-3 fatty acids, can reduce inflammation, comes with all kinds of vitamins, and supports heart health. It’s also fairly versatile, easily seared or baked alongside other healthy veggies for an ultimate protein-rich dinner.
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7. Turmeric
Turmeric does all kinds of work to keep you healthy; it helps proper digestion, supports joint health, and has plenty of anti-inflammatory properties. It’s also been used as an aid for symptoms of depression, arthritis, and allergies.
8. Avocado
Avocado this, avocado that—it seems like you can’t get away from the recommendation, but there’s good reason! Well, there are several reasons because avocados are loaded with healthy fats and nutrients, they help weight management, and are easily included in a variety of meals.
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9. Legumes
Legumes include several foods like chickpeas, lentils, and beans, all of which make terrific additions to your diet. You may have already heard that they’re packed with protein, but legumes also have all sorts of vitamins, iron, and fiber. They’re also low in fat and don’t come with any saturated fats.
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10. Onions
Onions are pretty polarizing, but if you’re willing to peel the layers you’ll discover just how beneficial they are to your health. They lower your risk of some cancers, come with antioxidants, and are also a good source of vitamin C. They might not be best for breath, but their health beenfits outweigh the need for a toothbrush.
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