Are superfoods all we need in our diet?

Herbs and spices not only add flavour to food, but may also confer extra health benefits, which is why they are considered a superfood. — 123rf

You may have heard of, or seen, the term “superfoods”, but do you know what it means?

Does it truly refer to a group of foods with exceptional health benefits, or is it merely a marketing term used to promote expensive foods or supplements?

Let’s clear our doubts and understand more about “superfoods” in this article.

What are superfoods?

The term “superfoods” is a popular buzzword in the media when talking about food and health.

However, there is no official, scientific or technical definition of the term.

It often refers to nutrient-rich foods believed to offer significant health benefits.

These foods have high nutrient density and are often packed with vitamins, minerals, dietary fibre, antioxidants and other beneficial compounds that may support overall health and prevent diseases.

Superfoods are often rich in phytonutrients, which are natural compounds found in plants that contribute to their colour, flavour and disease-protecting properties.

Examples of these compounds include flavonoids (antioxidants), carotenoids (vitamin A precursors), allicin, curcuminoids and many others.

These phytonutrients have numerous health benefits, such as improving heart health, reducing inflammation and protecting against chronic diseases like cancer and diabetes.

Seven key groups

Many types of foods have been labelled as superfoods.

Here are some examples of their health benefits.

> Leafy and colourful vegetables

Various leafy greens and colourful veggies such as spinach, kale, beetroot and sweet potatoes, have been classified as superfoods.

Different veggies may have different nutrient compositions, but they are generally rich in minerals, vitamins and phytonutrients.

For example, spinach is packed with iron, calcium, potassium and vitamins B6, C and K.

> Variety of colourful fruit

Vibrant fruit like dragon fruit, mango, papaya, guava and berries are superfoods packed with powerful antioxidants, vitamins and dietary fibre.

Their nutrients support immunity, heart health, digestion and brain function.

> Plant-based protein foods

Beans, legumes, nuts and seeds are good protein sources for vegans and vegetarians.

Examples include chickpeas, lentils, soya bean products like tofu and tempeh, chia seeds, flaxseeds, almonds and many other nuts and seeds.

These superfoods tend to be high in protein, dietary fibre, healthy fats, vitamins and minerals.

They promote heart health, help control blood sugar and contribute to skin health.

> Whole grains

Brown rice, oats, whole grain cereals, quinoa, buckwheat, barley and many others are superfood whole grains that are packed with dietary fibre, vitamins, minerals and antioxidants.

Studies have shown that whole grains offer benefits for heart disease, hypertension (high blood pressure), diabetes and kidney disease.

> Herbs and spices

Assorted herbs and spices such as turmeric, ginger, garlic, curry leaves and cinnamon are excellent superfoods that can be incorporated into cooking.

Their high antioxidant content and great anti-inflammatory properties are beneficial for reducing the risks of heart diseases and cancer.

ALSO READ: These six healthy herbs can add plenty to a meal

> Probiotic-rich foods

Fermented or probiotic-rich foods like yoghurt, tempeh, kimchi and miso are superfoods that are known to promote gut health.

Probiotics are live microorganisms that have health benefits when consumed.

These benefits include improving digestive health, boosting immunity and promoting heart health.

ALSO READ: Probiotics: 'Good' bacteria that help boost our health

> Coffee and tea

Coffee and tea are superfoods rich in antioxidants and bioactive compounds like polyphenols and caffeine, which can help boost alertness, metabolism and heart health.

Green tea and black tea can provide multiple health benefits, but moderation is key to avoid excess sugar and caffeine intake.

Colourful fruits are considered superfoods as they are often rich in phytonutrients. — Filepic

Adding them to your diet

Here are some easy and healthy ways to incorporate superfoods into your daily diet:

> Practise Quarter-Quarter-Half

The Malaysian Healthy Plate recommends filling a quarter of your plate with carbohydrate foods, a quarter with protein foods, and the remaining half with a variety of coloured vegetable and fruit.

Make sure half of the grains are whole grains and incorporate plant-based protein foods.

> Snacks

Opt for chickpeas, nuts, seeds or fruit instead of sugary, salty or processed snacks.

Yoghurt is also a great snack option.

ALSO READ: Healthy snacks for the office

> Cook at home

By preparing and cooking your own meals more often, you can easily add more superfoods into your meals.

Many local dishes use garlic, ginger and turmeric as their ingredients.

Combatting common misconceptions

Here are some common misconceptions people might have about superfoods:

> “One superfood can provide all the nutrients we need”

The truth is, no single food can provide all the nutrients needed by our body.

A variety of foods, not just superfoods, is key to a balanced diet.

> “Superfoods are best consumed as supplements in pill or powder form”

It is better and healthier to consume superfoods as whole foods.

This allows us to get the full spectrum of nutrients from the foods, instead of a few selected nutrients.

> “Consuming several superfoods are sufficient to protect us from diseases”

Don’t just limit yourself to foods labelled as superfoods.

Superfoods can be part of a healthy diet, but we still need a varied and balanced diet, as well as an active lifestyle.

So, optimise your health by consuming balanced meals with a variety of food groups, including superfoods, every day.

Superfoods should be regarded as a way to enhance nutrition and add variety to your diet, and not as a magic fix for any health issues.

By following the Quarter-Quarter-Half concept, we can incorporate nutrient-dense superfoods such as leafy greens, berries, nuts and whole grains into our meals.

Remember, it is the small changes that we make in our diet, which can make a big impact over time.

Dr Chin Yit Siew and Dr Roseline Yap are both nutritionists, and the Nutrition Society of Malaysia (NSM) honorary secretary and honorary treasurer respectively. This article is contributed by Nutrition Month Malaysia (NMM) 2025, an annual community nutrition education initiative jointly organised by NSM, the Malaysian Dietitians’ Association and the Malaysian Society of Body Composition. NMM 2025 will be having its annual Food-Fit-Fun Fair in IOI City Mall Putrajaya on May 14-18, 2025. For more information, email [e-mail]. The information provided is for educational and communication purposes only, and should not be considered as medical advice. The Star does not give any warranty on accuracy, completeness, functionality, usefulness or other assurances as to the content appearing in this article. The Star disclaims all responsibility for any losses, damage to property or personal injury suffered directly or indirectly from reliance on such information.