Q&A: Discover the secrets of superfoods

Editor's note: On its website, through its newsletter, Firelands Health recently published an article about superfoods to inform locals about how to stay health through proper nutrition. People can learn more by visiting firelands.com/subscribe. The term superfood began with bananas. During World War I, the U.S. began importing a lot of bananas from the United Fruit Co., which dubbed them a superfood. Bananas were promoted as a daily source of inexpensive and easily digestible nutrition with convenient packaging and remain on the list of superfoods. Q: What other foods are on the list? A: There are more than 100 foods on superfoods lists, but foods with the most mentions include: • Kale • Salmon • Avocado • Chia • Garlic • Spinach • Blueberries • Walnuts • Beans • Fermented milk like yogurt Processed foods are nowhere on the list. Q: How do foods qualify for the list? A: According to a study in the National Library of Medicine on Jan. 26, 2023, superfoods are "foodstuffs characterized by their richness in macro- and micronutrients that have positive effects on human health and are useful for illness prevention. The concept of 'superfoods' commonly includes the idea that they are naturally produced." Q: How can you get the most out of superfoods? A: Amanda Garman, a registered dietician with Firelands, suggests filling 75% of your plate with foods that come from plants, such as fruits, vegetables, whole grains, beans and legumes. "By incorporating an assortment of colorful foods, the body will absorb various vitamins, minerals and antioxidants, which positively impact our health," Garman said. While filling 75% of the plate with plant foods can be challenging, Garman recommends "starting small by adding one additional fruit or vegetable a day, gradually working up to an additional fruit or vegetable to each meal. Small steps make big impacts."