Tyler MacNiven, Bon Appétit's grub guru and food explorer, just debunked the myths surrounding the seven most famous superfoods. The verdict? Sadly, there's no "leafy-green-magic-bullet-cure-all"—but there are fruits, vegetables, seeds, and even pond scum, that, when incorporated into your diet, can actually make you feel pretty super.
The myth: Kale is the most nutrient-rich of all the leafy greens.
The truth: Actually, spinach, romaine, parsley, and chard are "healthier" for you. That's not to say kale is bad—it's still packed with Vitamin A, C, E, K, and fiber.
The myth: Frozen blueberries are less nutritious than fresh blueberries.
The truth: They have the same nutritional value—the highest level of antioxidants of any fruit. One cup of blueberries is also a quarter of your daily recommended intake of Vitamin C, which promotes cardiovascular health.
The myth: "Chia" means "strength" in Mayan.
The truth: It actually does mean "strength" in Mayan! Chia seeds are packed with magnesium, manganese, and phosphorus, which is great for making strong bones.
The myth: Dried seaweed is the same seaweed that washes ashore.
The truth: Wakame (culinary seaweed) is farmed, rather than gathered in the wild, and contains the same Omega-3s found in fish oil. It is also packed with iodine, which is great for thyroid function.
The myth: It's unhealthy because it has so much fat.
The truth: Yes, it has a lot fat—fat that is good for you! The fat in avocados boost HDL (that's high-density lipoprotein, a.k.a. "the good cholesterol"), which actually helps you lose weight. Also, an avocado contains more potassium than a banana.
The myth: Pond scum is a toxic, blue-green algae.
The truth: Yes, spirulina is a blue-green algae, but it's a different species from the toxic stuff. It's taken as a powder or tablet, typically three to five grams per day, to encourage weight loss and to treat high cholesterol and diabetes. Unfortunately, there hasn't been enough research to determine whether or not the dried stuff you get in the store has any real benefit.
The myth: Flaxseeds are the best way for a vegetarian to get their fatty acids.
The truth: Walnuts, olive oil, and chia all have the same amount of fatty acids. And, two tablespoons of flax equals 100 percent of you recommended daily Omega-3s.