What Is a Superfood? What the Term Really Means

By Barbara Lewin, RDN, LDN
Sports Nutritionist and Functional Dietitian

What is a superfood, and does the term actually mean anything from a nutrition standpoint? It’s a question worth asking now that superfood has officially made its way into the Merriam-Webster dictionary.

The term describes a food that’s rich in nutrients, with salmon, broccoli, and blueberries given as examples.

But does that mean there’s now an official nutritional definition of a superfood?

Not exactly.

What Is a Superfood?

The term superfood is generally used to describe a food that’s particularly rich in beneficial nutrients or compounds.

That might include protein, fiber, omega-3 fatty acids, vitamins, minerals, antioxidants, or other beneficial plant compounds.

But there’s an important distinction: “superfood” isn’t a scientific classification. There’s no established nutritional standard a food has to meet before it can be called one.

That means you’ll see the term used for everything from blueberries and salmon to expensive powders and exotic berries.

Nutrient-Dense Foods vs. Marketing

I like nutrient-dense foods. I just don’t think we need to give them superpowers.

Blueberries provide fiber and beneficial plant compounds. Salmon provides high-quality protein and omega-3 fatty acids. Broccoli provides fiber, vitamins, minerals, and phytochemicals.

These are excellent foods.

But eating blueberries doesn’t cancel out an otherwise poor diet, and adding a spoonful of an expensive “superfood powder” doesn’t automatically make a highly processed meal healthy.

The nutritional value of the food itself matters much more than the word printed on the package.

Which Foods Could Be Considered Superfoods?

If we use the term simply to describe foods that pack a lot of nutrition into each serving, many everyday foods qualify.

Some of my favorites include:

• Berries
• Salmon and other omega-3-rich fish
• Broccoli and other cruciferous vegetables
• Dark leafy greens
• Beans and lentils
• Nuts and seeds
• Avocado
• Plain Greek yogurt
• Oats and other whole grains
• Herbs and spices

Notice what’s missing from that list?

Most of these foods aren’t exotic, and you don’t have to order them online or pay a premium price for them.

Some of the most nutritious foods are probably already available at your local grocery store.

Are Superfood Powders Worth It?

There’s nothing inherently wrong with foods such as açaí or goji berries. They can certainly be nutritious.

The problem is assuming they’re automatically better than more familiar foods simply because they’re marketed as superfoods.

Blueberries, strawberries, beans, walnuts, leafy greens, and many other ordinary foods provide impressive nutrition too.

The same caution applies to powders and packaged products. A label may highlight one trendy ingredient while the overall product contains substantial added sugar or other ingredients you weren’t looking for.

Turn the package around and read the Nutrition Facts and ingredient list rather than relying on the marketing on the front.

This is also why understanding the difference between whole or minimally processed foods and ultra-processed foods can be helpful.

Variety Matters More Than Any One Food

One of the problems with the superfood concept is that it can make nutrition seem much simpler than it really is.

Different foods provide different nutrients.

Berries provide compounds you won’t get in meaningful amounts from salmon. Salmon provides nutrients you won’t get from berries. Beans offer a different nutritional profile from broccoli.

That’s why variety matters.

Plant foods are a great example. Instead of searching for one perfect plant food, include different beans, lentils, whole grains, nuts, seeds, fruits, and vegetables throughout the week. If you’re interested in eating more plant-based foods while maintaining adequate protein, read How to Get Enough Protein From a Plant-Based Diet.

Can Superfoods Improve Athletic Performance?

A nutritious diet absolutely matters for athletic performance, recovery, and long-term health.

But athletes don’t perform better simply because they add a few “superfoods” to their diet.

An athlete can eat blueberries, kale, chia seeds, and salmon every day and still perform poorly if they’re not eating enough calories, carbohydrates, protein, or fluids to support their training.

Sports nutrition still comes down to meeting your individual needs and getting the timing right.

A Sports Nutritionist’s Take

I don’t choose foods because they’re labeled “superfoods.” I look at what they actually provide.

Does the food provide high-quality protein? Fiber? Healthy fats? Vitamins and minerals? Beneficial plant compounds?

And just as importantly, how does it fit into the rest of someone’s diet?

After more than 35 years of working in sports and functional nutrition, I’ve found that the fundamentals consistently matter more than the latest nutrition trend.

You don’t need one miraculous food. You need a variety of nutritious foods that work together to support your health, energy, and performance.

The Bottom Line

So, what is a superfood?

It’s a convenient term for a nutrient-rich food, and it’s now officially recognized by Merriam-Webster. But that doesn’t make “superfood” an official scientific or nutritional category.

Enjoy blueberries, salmon, broccoli, beans, leafy greens, nuts, seeds, and other nutrient-dense foods because of what they provide, not because of a label.

Your overall eating pattern will always matter more than any single “super” food.

References

• Merriam-Webster. 1,400 New Words and Definitions Added to Merriam-Webster.
• Harvard T.H. Chan School of Public Health, The Nutrition Source. Superfoods or Superhype?

Want to Know What Your Diet May Be Missing?

You don’t need a list of trendy superfoods. You need a nutrition strategy that fits your health, activity level, training, and individual needs.

Through a Special Introductory Sports Nutrition Consultation, we can look at what you’re currently eating and identify practical ways to improve your nutrition, energy, recovery, and performance.

Schedule your introductory consultation to get started.

About Barbara Lewin

Barbara Lewin, RDN, LDN, is a sports nutritionist and functional dietitian with more than 35 years of experience helping athletes and active adults improve nutrition, energy, performance, recovery, and long-term health through individualized nutrition strategies.