Summary: Researchers are re-examining whether popular so-called “superfoods” truly deserve their reputation and, if they do, how best to include them in a balanced diet for real health benefit.
Source: University of New South Wales
Most people know the old saying: “An apple a day keeps the doctor away.”
That proverb hints that certain everyday foods have long been thought to support health. Today, the term “superfood” is used widely—and often loosely—to describe items like kale, quinoa and chia seeds that are touted for exceptional nutritional value.
But how much of the hype is grounded in science? Do regularly eating these foods actually deliver the specific health outcomes claimed, such as stronger bones or reduced inflammation, or are some of the claims driven more by marketing than evidence?
Associate Professor Jayashree Arcot from UNSW School of Chemical Engineering, an expert in food and nutrition, cautions that “superfoods” is not a scientifically defined term. While many of these foods contain bioactive compounds that can influence health, the label can be misleading.
“There isn’t a single, agreed definition of a superfood,” she explains. “In practice, people use the term to mean nutrient-dense foods that contain substances with potential health effects. But the label risks implying that any one food can solve every health problem.”
Arcot emphasizes that no single food group holds the key to perfect health. Food plays a role in prevention and in supporting overall well-being, but it is most effective as part of a balanced, holistic approach. For example, incorporating blueberries into a diet won’t by itself cause weight loss; it must be part of an overall plan that includes calorie control and physical activity.
From functional foods to superfoods
Before “superfoods” became a popular phrase, experts often talked about “functional foods”—those modified or chosen for specific physiological benefits, such as reducing disease risk. In truth, virtually all foods have functional effects, since they impact the body in various ways.
“We know milk helps build strong bones because of its calcium, and foods high in vitamin A support eye health,” Arcot says. “At the same time, fat-rich foods are often avoided because of cholesterol concerns, yet some fats—like those in avocados and chia seeds—are beneficial.”
Kale is frequently singled out as a superfood. While studies show kale contains antioxidants and compounds with potential anti-cancer properties, there is limited evidence that it delivers greater benefit than other cruciferous vegetables such as cauliflower or broccoli.
“Eating too much of any single food can have downsides,” Arcot warns. “For instance, people prone to kidney stones may be advised to limit oxalate-rich leafy greens. There’s no one-size-fits-all answer.”
When can superfoods help?
To judge whether a food is useful for a specific health concern, look at its nutritional profile and the evidence linking its compounds to outcomes. A balanced diet—like the Mediterranean pattern that includes whole grains, fruits, vegetables and seafood—is well supported by research for heart and brain health and illustrates how food combinations matter.
Arcot notes that compounds in certain foods can help prevent or delay chronic diseases that involve inflammation, such as coronary heart disease. Berries—raspberries, blueberries, blackberries and cranberries—are rich in vitamins, fiber and antioxidants, which may reduce inflammation, but high-quality randomized controlled trials are needed to confirm specific therapeutic effects.
The case of turmeric and curcumin
Turmeric, widely used in cooking, contains curcumin, a compound with strong anti-inflammatory properties demonstrated in laboratory and some clinical studies. Yet important questions remain about effective dose and bioavailability: how much of the active compound must be consumed, and in what form, to meaningfully impact the body?
“Many beneficial compounds exist only in small amounts within whole foods,” Arcot says. “Determining the exact quantities needed to produce health changes is complex and requires more research. Some effects may accumulate over time, which aligns with the idea of using diet for disease prevention.”
In short, while certain foods contain compounds with promising health properties, they are not miracle cures. The best approach is a varied, nutrient-rich diet tailored to individual needs and health goals, rather than reliance on a single “superfood.”
About this diet and neuroscience research news
Author: Press Office
Source: University of New South Wales
Contact: Press Office – University of New South Wales
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