With new dieting trends and marketing ploys emerging every other week, it’s hard to trust what is best for our bodies. 

The idea of “superfoods” has been a hot topic of conversation in the last few years, driving consumers to the far ends of their local produce sections in search of these seemingly cure-all foods. The term has alluded to certain fruits, vegetables and proteins that are nutrient-rich and can allegedly aide with various health issues; some are exotic and hard-to-find while others are typical in every grocery store. But are these foods really a magical cure, or are they a myth? 

Kristen Lange, registered dietician with CHRISTUS Schumpert, said these “superfoods” aren’t anything new.

“Foods that are considered ‘superfoods’ are usually just foods that are rich in things like vitamins, minerals, phytochemicals, omega-3 fatty acids,” Lange said. “They are usually not processed foods. Some foods are more nutrient-rich than others; for example, wild salmon is rich in protein, vitamin D, omega-3 fatty acids, vitamin B12 and other nutrients. Other foods such as highly processed crackers, chips and cake, have far less nutritional value.”

If a trend seems a bit too gimmicky, chances are it might be. With superfoods, however, there may be some positive payoffs in that consumers are encouraged to eat healthier and fresher –though they should still be wary of flashy marketing of the buzzword. 

“While the term ‘superfood’ may encourage some people to consume more nutrient dense foods, the term may also be used as a marketing ploy,” Lange said. “Also, the word ‘superfood’ is a very broad term that does not provide any specific information about why a food is healthy.”

In many of the articles and headlines surrounding the superfood movement, there are a list of items considered to be the ultimate of all superfoods, yet their exotic nature makes the accessibility seem impossible. The truth is that while there are some foreign food items that are difficult to locate, many nutrient-rich foods can be found in your local produce section.

As with any emerging dieting or nutrition trend, readers and consumers alike should always carry a slight skepticism at first glance. When it comes to health and proper eating, thorough research and background checking should be considered.

“Trendy articles on food fads should be viewed with a discerning eye,” Lange said. “Consider who wrote or published the article. Try to find articles that are written by registered dietitians. Consumers should do their homework on food fads. Consulting a registered dietitian would help consumers make optimal food choices.”

There are a few simple tips that can ease the next grocery shopping trip. 

“Try to cut down on highly processed foods – you can do this by shopping the perimeter of the grocery store,” Lange said. “Increase consumption of produce and think the rainbow when choosing produce – select items that are green, red, purple and blue in color as they all have different health benefits. By the way, not all white foods are bad. Consider the health benefits of cauliflower, onions and garlic.”

A recent study done by the Centers for Disease Control and Prevention analyzed the foods with the highest density of nutrients, and the results were surprising to some. Forty-seven fruits and vegetables were studied and ranked on a 100-point scale in relation to their nutrient-contents of potassium, fiber, protein, calcium, iron, thiamin, riboflavin, niacin, folate, zinc, and vitamins A, B6, B12, C, D, E, and K. Of the 47, only 41 made the rank of a “powerhouse” qualification, and the top items included watercress, chinese cabbage, chard, beet greens and spinach. Interestingly, leaf lettuce was also high on the list, beating out kale, sweet potato and blackberries. 

Vegetables in general out-ranked fruits in their nutrient-content, and a common-favorite, blueberries, didn’t even make the cut. For the full list of rankings and considerations, check out the CDC study Defining Powerhouse Fruits and Vegetables: A Nutrient Density Approach, by Dr. Jennifer Di Noia.