8 superfoods that arent all that super

Five hundred years ago, Ponce de Leon searched in vain for the Fountain of Youth and immortality (in Florida, no less). Had old Ponce been a 21st-century man, he might have gone to his local supermarket and searched the aisles for humanitys latest health and longevity obsession, superfood. Virtually every newspaper, magazine and broadcast outlet, major or minor, has extolled the miracles of superfoods, often more than once. Superfoods are minimally processed foods that are so nutrient-packed they promise to protect your body against all manner of illness and add years to your life, all the while supercharging your sex life and growing hair on your head, never mind perking up your brain and freshening your breath. Theyre the veritable Fountain of Youthor at least thats what they say. Lets examine eight of the major superfoods, their purported super powers and the facts behind the hype machine.

1. Green Tea

The Story:Green tea has been popularized in the past several years as a health tonic extraordinaire. While commonly consumed in Japan, it only recently has caught on in America. Green tea, unlike regular black teas, is made from unfermented tea leaves (black tea uses the same leaf but it is fermented). This minimally processed tealeaf contains higher concentrations of antioxidants (specifically one called EGCG) which enthusiasts claim slows cellular growth and can prevent cancer. Green tea is also supposedly helpful in lowering cholesterol and battling Alzheimers disease.

The Reality:Green tea is good for you. Two or three cups a day, no argument there. Especially in lieu of sugary beverages or coffee with half-and-half. But studies have shown mixed results in lowering cholesterol (it lowered total cholesterol but the bad stuffLDL and triglycerideremained unchanged), and other studies have suggested it may block the effects of some anti-cancer medications. Additionally, drinking it piping hot may increase the chance of contracting esophageal cancer, especially among smokers and alcohol drinkers. Alzheimers? There have been no human trials to back up lab tests (which have shown some helpful benefit of green tea in combatting the disease).

2. Garlic

The Story:Who doesnt love garlic? So how convenient that it is also good for you. Super good, say proponents. The major health ingredient in garlic is allicin, and it is contained in all forms of garlic, even that powdered stuff you sprinkle on your slice. Garlic will lower your cholesterol, your blood pressure, prevent heart disease, and battle cancer to boot, treat yeast infections, and shrink the old prostate. And leave your breath minty fresh. No waitnot that last one.

The Reality:Eat your garlic. Its delicious. But studies suggest that garlics super powers are a bit stinky. They show a limited association with health benefits, but not a definitive cause-and-effect. Plus most of the studies of garlic are centered on a study of the so-called Mediterranean diet, which is high in garlic content, but also high in fresh fruit and vegetables, whole grain breads, monosaturated fats, red wine, and other healthy stuff. The health benefit may be with the diet as a whole, primarily from just eating a balanced low-processed diet. And beware, garlic appears to have some interaction with some HIV drugs. Current evidence does not support the use of garlic supplements toimprove health, says Alison Hornby, dietician and spokesperson for the British Dietetic Association.

3. Dark Chocolate

The Story:Undoubtedly, there were celebrations galore when publications started touting the health benefits of eating dark chocolate. We knew it all along! Tastes good and good for you! And its true, sort of. Dark chocolate is packed with antioxidants called flavonoids, which help lower blood pressure, lower risk of heart disease, battle diabetes, perk up the brain function, and lower the stress level. Not so fast, though.

The Reality:The studies on dark chocolate make associations but do not present conclusive evidence. While there is some evidence that it lowers blood pressure, there is no evidence that dark chocolate prevents heart disease. And chocolate products are generally packed with sugar and (in the case of milk chocolate) whole milk, which present other health questions. So by all means treat yourself to a small chunk of dark chocolate a day. Stick to dark chocolate high in cacao content (70% or more), or sprinkle some cacao nibs into your morning cereal. Just dont think they will be selling M&Ms in the health food store anytime soon.

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8 superfoods that arent all that super