Superfoods are everywhere—in the media, on social networks, in supermarkets. But what are they really? Can Extra Virgin Olive Oil (EVOO) be considered one of them?
Yes, superfoods are trendy, with new ones appearing every few months. These are usually exotic foods credited with almost miraculous properties: spirulina, goji berries, soy, chia, avocado, quinoa, kale…
In general, the term “superfood” is used to describe products rich in nutrients considered especially beneficial for health. Dietitians and nutritionists warn that it is not a scientific definition but a purely commercial term aimed at boosting sales by taking advantage of the popularity of foods that promise health and wellness benefits.
What Do We Mean by “Superfood”?
The term superfood is not recognized in Spanish or European regulations, so it can be applied to almost anything suggesting superior properties. Often, the specific benefits are not clearly defined, and no food can claim health benefits on its label without rigorous scientific evidence.
Despite this lack of formal definition, superfoods are generally considered good for health due to their content of nutrients, vitamins, minerals, antioxidants, and phytonutrients that help eliminate toxins and other waste from the body.
Most superfoods are plant-based, with some exceptions such as fish, considered heart-healthy due to its omega-3 content. They should never be processed, especially ultra-processed, as this reduces nutrients, vitamins, and other beneficial components. While they may reduce the risk of heart disease or support the immune system, they cannot be considered curative. The Spanish consumer organization OCU also warns that “no food is miraculous or curative,” and such claims are usually marketing strategies or unfounded legends.
Medical experts emphasize that these foods will not significantly improve health if the overall diet is unhealthy. A balanced and varied diet is sufficient, and the traditional Mediterranean diet already contains the beneficial properties attributed to these trendy superfoods.
Experts recommend maintaining a healthy diet with local, fresh, high-quality foods: whole grains, nuts, oily fish, legumes for fiber and low fat, fruits and vegetables rich in vitamin C and water content, and garlic for immune support and cholesterol management. Also included are foods rich in polyunsaturated or monounsaturated fats, such as Extra Virgin Olive Oil.
EVOO, the Ultimate Superfood
After this introduction, let’s examine whether the star product of the Mediterranean diet—EVOO—can be considered a superfood.
Extra Virgin Olive Oil is not only rich in antioxidants and heart-healthy compounds that reduce LDL cholesterol, but it also reigns supreme in both traditional and innovative cuisine.
Considering the benefits commonly attributed to superfoods, EVOO could be seen as the ultimate example. Its monounsaturated fat and powerful antioxidants help lipoproteins resist oxidation, a key factor in preventing coronary and vascular diseases.
It also helps prevent atrial fibrillation, the most common arrhythmia. Its polyphenols are anti-inflammatory and antithrombotic, helping prevent arteriosclerosis, which underlies conditions such as hypertension.
Another component, oleocanthal, has shown effectiveness against cancer according to the PREDIMED study (Prevention with Mediterranean Diet), involving nearly a hundred Spanish researchers.
Oleocanthal also acts as a potent anti-inflammatory agent, comparable to ibuprofen or aspirin, working through mechanisms similar to non-steroidal anti-inflammatory drugs.
Studies from the Biomedical Research Institute of Málaga have also shown that daily EVOO consumption may reduce or even prevent vascular complications associated with diabetes mellitus, one of its most common and dangerous complications.
Conclusion: Are Superfoods Recommended?
Imported “superfoods” from outside our traditional diet generally do not pose health risks, but the extraordinary benefits often attributed to them—especially on social media—are exaggerated. They may have nutritional value, but not more than local foods, which can provide the same benefits at lower cost and with greater sustainability.
Ultimately, no single food, no matter how healthy, can improve overall health if the rest of the diet and lifestyle are neglected. Regular exercise is also essential, as sedentary living is a major risk for well-being.
The main risk of these trendy foods is that, following fashion, we may neglect other high-quality foods, such as Extra Virgin Olive Oil, the healthiest, most natural, and delicious edible fat available.
