Superfoods

• There is no strict scientific definition of superfood. However, it is generally agreed that this category includes foods with high nutritional density, rich in antioxidants and other elements (vitamins, minerals, and essential fatty acids).

• Scientifically, superfoods overlap with functional foods. In fact, the concept of "functional food" is what the scientific community uses, not "superfood," when referring to foods that provide health benefits beyond basic nutritional needs.

• Examples of superfoods are those already listed as functional foods. Some noteworthy examples include chia seeds, açaí, blueberries, goji berries, spirulina, red fruits, fish rich in omega-3 fatty acids (such as salmon and sardines), green leafy vegetables (broccoli, spinach, chard, etc.), nuts, pomegranate, beetroot and olive oil.

• It is important to note that the health benefits provided by these foods are not unlimited and are not directly proportional to the amount consumed. Excessive consumption may be associated with side effects, so it should be monitored by a professional and quantities with scientific backing should be respected. Attention should also be paid to preparation, as processing or combining with other foods (e.g., sugar) can alter the expected benefits.

• Remember that no single food, even so-called superfoods, contains all the nutrients needed for human nutrition.