Superfoods have become a buzzword in the world of nutrition, often touted as the key to unlocking optimal health and well-being. But are these so-called superfoods truly as miraculous as they are made out to be, or are they just another fad trend?

Separating Fact from Fiction

Let me just start by saying all foods we eat should be superfoods. Meaning that all foods we consume should nourish the body and all its tissues. While it is true that some foods are packed with nutrients and offer a range of health benefits, the concept of superfoods can be misleading. There is no one-size-fits-all solution when it comes to nutrition, and no single food can provide all the essential nutrients our bodies need.

Many superfoods, such as acaï berries, chia seeds, or quinoa, have gained popularity for their high nutrient content. However, it is important to remember that variety is key when it comes to a balanced diet. Consuming a wide range of fruits, vegetables, whole grains, and lean proteins is essential for overall health.

Debunking the Hype

One common misconception about superfoods is that they are a quick fix for poor dietary habits. While incorporating nutrient-dense foods into your diet is beneficial, relying solely on superfoods can lead to nutritional imbalances. So let’s look at a series of superfoods, their claims and how can you best eat them for maximum benefits.

Nuts and seeds

Nuts and seeds are packed with minerals, protein, and healthy fats and are rich in nutrients. At the same time, they can be quite taxing on your digestion so the best way to eat them is by soaking them overnight. This is because some of these nuts are high in phytic acid, which can lead to malnutrition and a series of gastrointestinal issues when consumed in high amounts. Since phytic acid is water-soluble, soaking your nuts before eating them will get rid of this harmful acid, leaving only the benefits. At the same time, soaking nuts overnight helps digestion, improves mineral absorption, and reduces heat.

Vata, you go well together with almost all nuts. Kapha, your go-to should be pumpkin and sunfloashwer seeds while keeping the rest of the nuts at arm’s length. Pitta, you should also be mindful of your nut-eating habits as they are very heating in nature. However, soaking them does help reduce some of that heat.

Kombucha (or anything fermented)

Hailed as an all-round gut microbiome repairer, kombucha is a type of fermented tea. It’s made by adding a certain bacteria to black or green tea, together with yeast and sugar. The fermentation process that takes place results in various acidic compounds, including lactic acid. So far, so good.

Kombucha is a drink that is full of antioxidants and probiotics. So what’s the problem, I hear you say. Well, the real issue lies in consumption. When you overdo it, kombucha can actually have a negative effect on the body. Firstly, while it varies per brand, be wary of the added sugars in your drink. Excess sugar consumption leads to a high risk of developing a number of conditions, like fatty liver or diabetes. Secondly, being a fermented product, kombucha is very heating in nature. Fermented foods add fuel to the (digestive) fire, increasing natural digestive enzymes.

Kombucha is best used in small amounts and as an appetizer. If you have a troublesome digestion, consider drinking a shot before your meals to get your metabolism going. Excess consumption can end up aggravating all three doshas.

Ashwagandha

Technically an herb, ashwagandha has been gaining popularity among superfoods as a miracle worker adaptogen. It’s true that this herb, originating from the dry territories of India, North Africa, and the Middle East, is great in supporting the nervous system and helping the body adapt to stress. It also works as an anxiety reliever, reduces inflammation, and supports sleep. At the same time, ashwagandha is a great energizer and is a great supporter of Kapha and Vata. However, this herb can be aggravating for Pitta due to its heating properties, so you, my friend, should use it with caution.

Turmeric

With its antioxidant and anti-inflammatory effects, turmeric has a number of beneficial properties for the body. It helps fight free radicals and helps reduce pain. Amazing, you might think. Same. However, there’s more to turmeric than meets the eye. Supplementing your diet with turmeric (curcumin) supplements or drinking loads of golden milk or turmeric lattes are not necessarily the best ways to consume turmeric. This spice is heating, which means that while it’s a good addition to Vata’s and Kapha’s diet, it can aggravate Pitta when consumed in excess. Another issue is turmeric’s bioavailability, its ability to be absorbed into the system. That means that even if you are consuming turmeric, that doesn’t mean it gets to bring all its beneficial properties into your body. There is a simple thing to do to increase its power of absorption: use turmeric together with black pepper as this power combo ensures increased bioavailability.

There is no magic bullet when it comes to nutrition – just a mindful, balanced approach that nourishes both body and soul.

Unsung superfood heroes

While there’s no doubt the foods above are full of nutrients and have beneficial properties, some body types tolerate them better than others. In Ayurveda, the qualities of food are fundamental in creating a diet that works for your specific body type. There are, however, some foods that are tridoshic, meaning they nurture and balance all three doshas. So without further ado, here’s a list of foods that you can safely load up on without having to think twice.

Mung Beans

If there’s any superfood out there more worthy of its name, it is the mung (moong) bean. This pulse is easy to digest, has cleansing and detoxing properties, and is one of the few foods that are tridoshic, meaning it balances all three doshas. Mung beans are also extremely nourishing to all tissues in your body and are high in protein, magnesium, potassium, and fiber.

If you are looking to heal your gut, mung bean dishes like kitchari are the way to go. Mung beans have a strong capacity to detox and eliminate toxins from the body, so if you are looking for a more enhanced cleanse, consider going for a mono-diet cleanse.

Pomegranate

This sweet, sour, and astringent fruit is bursting with both flavor and benefits. Pomegranate is a great liver tonic, it reduces heartburn-causing stomach acids and has anti-inflammatory and antioxidant properties. At the same time, it relieves thirst and cleanses the digestive tract. Juice it or add it to your dishes, pomegranate is also a very versatile ingredient.

Parsley

Parsley is one of those unassuming herbs that you thought was just to boost the taste of soups and stews (at least I did until recently). Well, we couldn’t have been more wrong. Parsley is full of minerals like iron and calcium and vitamins like vitamins A (hello, retinol!), K and C. It has cleansing properties and is a powerful diuretic that can help with eliminating water retention without the loss of electrolytes.

*Avoid parsley if you are nursing as it can stop lactation.

Ghee

Another staple in Ayurveda, ghee was said to be the food of Gods in ancient scriptures. That alone should be enough to run and add the best quality ghee you can find to your pantry. Ghee is a luxurious golden substance that has the ability to deeply nourish and build the tissues. It’s a great aid in keeping your metabolism active by improving digestion, it lubricates the body inside-out, increases the absorption of nutrients, and supports the elimination of toxins.

*Use ghee sparingly if you have excess kapha, excessive toxins, are overweight or have high cholesterol.

Tips for a Balanced Diet

Instead of chasing after the latest superfood trend, focus on building a sustainable and balanced diet. Incorporate a rainbow of fruits and vegetables, whole grains, healthy fats, and lean proteins into your meals. Experiment with different foods and recipes to keep your diet exciting and nutritious.

Remember that no single food holds the key to good health. It is the combination of a variety of foods that provides the nutrients our bodies need to thrive. Be mindful of portion sizes, stay hydrated, and listen to your body’s hunger and fullness cues.

Disclaimer: The information contained in this article is intended for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your qualified healthcare provider with any questions or concerns you may have regarding a medical condition.

pictures: MARGARITA ZUEVA, CHRIS HARDY