There is no medical or nutritional definition as to what constitutes a superfood. The term is now widely used to refer to any food that is high in nutrients such as eggs, broccoli, salmon, blueberries and beans. But nowadays it is also being used as a catchy marketing slogan in the food industry when companies promote new food products.

“The imbalance of diet and lifestyle cause many to worry and gravitate toward something called a ‘quick fix.’ It’s unfortunate and because of the lack of knowledge I believe the food industry takes advantage of the public by promoting such words as ‘superfoods,’” said Christine Cho, a plant-based private chef based in New York City and mastermind of Organica’s “Just Juice Cleanse” detox juice line. 

She recommends some combinations of vegetables, nuts and grains that will help you stay slim during the summer. 

“For those who want to lose weight on superfoods, I would suggest having a baked potato (white or sweet), a broccoli lentil salad, a handful of almonds or a cup of blueberries as a snack,” she said via email.

Contrary to the usual belief that eating potatoes results in weight gain, potatoes are richer in nutrients, vitamins and minerals than other superfoods such as bananas, broccoli and avocados. Lentils are a great source of satiating protein and fiber. Broccoli, rich in fiber and vitamins and minerals, is well known as one of the most effective cancer preventers. 

”A simple meal made with beans, barley, quinoa with a light lemon or citrus dressing is also a nice meal layered with many superfoods,” she said. 

She also suggested a refreshing fruit citrus salad that will give a sufficient amount of vitamins and antioxidants to those who need a boost in the blazing summer days.

The fruit citrus salad contains orange, grapefruit, strawberries and blueberries sprinkled with flaxseed or hemp for crunch. The quinoa pilaf is another great choice for summer dieters. Adding grilled broccoli or salmon over a cold quinoa pilaf will enhance the nutrition level, while still being an easy meal choice. 

By Lee Woo-young (wylee@heraldcorp.com)

This is the fourth in a series of articles on new fitness and diet trends in Korea. -- Ed.