Are superfoods really superfoods? The answer is yes – but not all. 

We’ve all seen the media advertise certain ‘superfoods’ that supposedly are magical. But how many of these foods are actually evidence, science based?

Only a handful.

Based on my research of superfoods and discussion with other nutrition practitioners, foods like Garlic, Berries, Spirulina and Leafy Greens are actually backed by solid evidence.

Let me review some of these superfoods.

Text by Faisal Alshawa


Eating 1-2 cloves of fresh garlic a day can do you wonders. The evidence suggests garlic to improve blood flow, cholesterol levels and blood pressure. Additionally, garlic has anti-oxidant properties that can help fight off cancer.


Blueberry, Blackberry, Raspberry, Strawberry and Cranberry – berry awesome! Berries contain a powerful anti-oxidant, Anthocyanin, which can help reduce body inflammation and provide an anti-cancer effect.


Terrible taste, but powerful effect! Spirulina is quite potent with protein, and similar to berries and garlic, can provide an anti-inflammatory and anti-cancer effect.

Leafy Greens

Leafy greens include, but are not limited to, kale, spinach, broccoli, cabbage and iceberg lettuce. The benefit of leafy greens stems from their nitrate content. Nitrate, also found in beetroot, can increase blood flow by dilating blood vessels. This, in turn, can decrease blood pressure.

Consuming other superfoods presented by the media will pose no harm. I just figured I would write this post to separate the wheat from the chaff – the evidence-based from the lunch-box science.