Superfoods – an exposé

Superfoods are hailed by companies, foodies and marketers as the answer to all of our health-related concerns. But are we aware of the potential risks?

‘Superfood’ is a term used in the marketing and description of certain foodstuffs to describe a product considered to be a nutrient-dense food; generally used for plant-based products, it may also be used for fish or dairy products. In South Africa, superfoods are not defined in the food-labelling regulations, and thus superfood claims are not permitted.

We have divided so-called superfoods into two groups, namely (1) foodstuffs and (2) complementary medicines (CAMs). Foodstuffs include products that humans would ordinarily consume, such as goji berries, chia seeds and açai. Powders and additives (such as spirulina, St. John’s Wort and maca powder) fall under CAMs, because these products claim to have extreme health benefits and do not meet the definition of ‘foodstuff’; an additive is something not consumed by itself. They are closer to the definition of ‘complementary medicine’, i.e. natural products consumed for their purported health benefits.

The problem is that consumers tend to believe that they can ingest large quantities of a superfood because it is believed to have superior health properties. Superfood labelling can prompt consumers to focus on these foods, neglecting other equally nutritious and important but underrated sources of nutrients, such as spinach, sweet potatoes and tomatoes. Of greater concern is that this means not eating a balanced diet that would supply a range of vitamins and components perhaps not found in a ‘superfood’, resulting in deficiencies of the missing components. This skewed consumer perception may result in increased consumption of the ‘superfood’, which can lead to toxicity; too much of a good thing can potentially be detrimental.

In an article in The Guardian, Leo Benedictus states: “The truth – so unappealing – is that nutrition is fabulously complex, different for everybody, and mostly mysterious. We know that if you eat a balanced diet with plenty of fruit and vegetables and do regular exercise, nothing is a superfood. And if you don’t, no superfood will save you.”

Here are a few examples of potential toxicity to be aware of:

• Goji berries are a great source of vitamins and minerals (such as vitamins A and C, antioxidants and iron, among others), but should not be consumed in excess by anyone taking blood-thinning, diabetes or blood pressure medication, as there may be contraindications. A hundred grams of dried goji berries contains almost 200% of the Nutrient Reference Value (NRV) for vitamin A; if large quantities of goji berries are ingested daily for prolonged periods, vitamin A toxicity is a potential concern.
• Chia seeds are often consumed for their high Alpha-linoleic Acid (ALA) content, an essential fatty acid in the omega-3 group. Research indicates that chia seeds can absorb up to 27 times their weight in water – this could pose a risk in persons who suffer from dysphagia (difficulty in swallowing).
• Açaí berries are extremely rich in minerals and antioxidants, but these Amazonian berries can be toxic when ingested in large amounts. Açaí berries are also predominantly sold in purées and may contain a lot of added sugars, leading to high calorie and sugar intake – it’s wise to always look closely at the labels. Note also that research suggests açaí berries may affect MRI scans.
• Quinoa is a favourite (and widely used) grain that isn’t bad for you in itself, but it’s very important you handle it correctly. Phytochemicals called saponins naturally coat the outside of quinoa, deterring pests from eating it; but they also pose a risk to humans who consume quinoa.
• Cassava is a tuber native to South America used to make a variety of products, from alcoholic beverages to serving as a staple food across the globe; and more recently, as a reported superfood. Cassava is boasted to have high levels of Vitamin C and antioxidants, and is a gluten-free alternative to significant cereals for coeliac disease sufferers. However, if cassava is not prepared correctly it can be harmful to the consumer. This is because it contains cyanogenic glycosides that enzymes convert into hydrogen cyanide, inducing symptoms such as weakness, nausea, vomiting, irregular heartbeat, seizures, fainting, and even rapid death. Some consumers also present adverse allergic reactions to cassava. Even more alarmingly, around the world there has been an increase in incidents of potato starch adulteration using lower-cost cassava starch.

Moving from foodstuffs to products that would better meet the definition of CAMs, another issue arises when users of these products and powders aren’t aware of contraindications and drug interactions that may occur. For instance: if not stored correctly, spirulina can very easily become contaminated with dangerous bacteria, microcystins and toxic metals. Spirulina supplements, according to the NIH, may also worsen symptoms of certain autoimmune conditions, and interfere with immunosuppressants, blood thinners and medications to slow blood clotting.

Another example: St John’s Wort may produce drug-metabolising enzymes during preparation. In an article on Healthline.com, Blair Green Thielemier (from PharmD) explained that the metabolising pathway in St. John’s Wort consists of enzymes that the human body uses to clear drugs and chemicals. “These enzymes are responsible for breaking down everything from the glass of wine you may have with dinner to a daily vitamin you take to keep your bones strong,” said Thielemier. Antiretrovirals, coagulation medicines, antidepressants, oral contraceptives, anti-seizure medications and anticoagulants may all be affected by St. John’s Wort.

All this boils down to two guidelines that we at FACTS believe are important when it comes to food safety: education is key, and correct labelling is imperative. As a multidisciplinary and connected team of experts, we are constantly pursuing efforts to ensure food safety and regulation adherence. For more information and assistance on this topic, please contact us.