By Lauren Murphy, SIU School of Medicine

SIU registered dietician Cindy Yergler says there’s no scientific definition of “superfood.”

“‘Superfood’ is a popular term in the health food industry and trending media; it’s a marketing gimmick,” the seasoned veteran says.

While the label may be a ploy to lure consumers, some so-called superfoods are actually quite good for you. Superfoods typically refer to foods that are nutrient dense and contain vitamins, minerals, antioxidants or healthy fats. Often, they help us more easily meet our daily nutritional requirements by providing significant amounts of important nutrients like folate, calcium, fiber, health-promoting antioxidants, sulfur-containing enzymes and vitamins A, C, K, E and B.

So what nutrient rich foods does Yergler recommend?

• “Vegetables and fruits that are deeply colored – and I don’t mean with red dye #3!” Yergler says. Go for dark green, leafy vegetables like broccoli, kale or spinach, which are good sources of fiber, folate and carotenoids. These compounds may inhibit the growth of certain types of cancer.
• Cauliflower, brussel sprouts and cabbage, aka, members of the cruciferous family of vegetables. These veggies contain phytochemicals, vitamins, minerals and fiber, and some research suggests cruciferous vegetables may lower your risk of getting cancer.
• Salmon, sardines, mackerel, herring and walnuts, all of which are rich in omega 3 fatty acid. Healthy levels of omega-3 fatty acid can lower your risk for heart disease and curb joint pain.
• Yogurt or milk, which are rich in calcium, vitamin D, protein and probiotics. Calcium and vitamin D are crucial in growing and maintaining bone strength.
• Whole grains, including brown rice, quinoa and oatmeal, are filled with vitamins, minerals, folate, protein and fiber. A diet rich in whole grains has been shown to reduce the risk of heart disease, type 2 diabetes and obesity. Plus, fiber helps regulate bowel movements and promotes the growth of healthy bacteria in the colon.
• Eggs, which contain lean protein and lutein. Lutein helps prevent eye diseases like macular degeneration and cataracts.
• Ginger, cinnamon and turmeric, which have anti-inflammatory properties. “Inflammation is related to heart disease arthritis, hypertension, chronic dental disease and (some other types  chronic disease),” explains Yergler.

These nutrient rich foods will always be an important part of a healthy diet, Yergler says with a word of caution. “Because there is no set definition of a superfood, not all claims are valid or even safe. Especially if the food is unusual, like seaweed, make sure you investigate its claims at a reputable source, such as the Cleveland Clinic, Mayo Clinic or the Academy of Nutrition and Dietetics.”

Copyright SIU School of Medicine, Springfield, Illinois