If you've ever been told that "this single superfood" can balance your hormones, reduce your waist by 6 inches, prevent cardiovascular disease, reverse perimenopause, cure endometriosis, resolve amenorrhea, or pay off your mortgage this post is for you.
The idea that just one, three, or even five "superfoods" can solve complex health issues or lifestyle situations is sexy but misleading. While we don’t need to make things complex for the sake of complexity, many of these statements fuel a narrative of “do this one thing and you can check your health box,” suggesting that we can keep our same habits and nutritional defaults but add this one superfood and be good to go.
For example, while eating an avocado a day might be beneficial and a positive first step for many, it won't compensate for a lack of amino acids from insufficient protein intake over the long term or make up for a deficit in muscle mass. Similarly, the notion that simply adding specific nuts and seeds to your diet will "balance your hormones" is short-sighted and misleading. While nuts and seeds are excellent additions to your nutrition, providing healthy fats, vitamins, and minerals, they are not a cure-all.
Incorporating these foods can be beneficial as part of an overall healthy nutrition strategy and daily habits. However, just adding nuts and seeds will not resolve complex hormonal issues or protect you from comorbidities associated with inflammaging during perimenopause and menopause. Additionally, if you're allergic to nuts, this approach isn't applicable to you.
We are not suggesting that avocado, nuts, seeds and heck even celery aren't a positive addition (love them!), nor that you won't gain any benefits. They are nutrient- and calorie-dense (except the celery). But to suggest that eating this one food will solve complex issues or replace the consistent responsibility of daily choices is silly and doesn’t allow people to truly step into the driver's seat of their life. Such simplistic solutions often ignore critical factors like:
Overall Food Quality: Your diet as a whole matters more than any single food item.
Total Calories: Caloric intake affects energy balance and overall health.
Macronutrients: Adequate protein(specifically amino acid variety), carbohydrates, and fats are essential for bodily functions.
Sleep: Quality sleep is vital for overall well-being.
Training/Activity: Regular physical activity and weight training are crucial for health but what other things and how much are you doing
Lifestyle: Other lifestyle factors, including work, stress management and mental health, play significant roles.
The Possible Domino Effect of Positive Changes
No one has solved their health issues simply by adding a few "superfoods" to their diet without making broader lifestyle changes. In fact, focusing solely on quick trends for quick fixes could lead to disordered eating patterns and potential micronutrient deficiencies, further exacerbating health issues and even fueling the yo-yo narrative most embody.
However, could adding one new healthy habit, such as those mentioned above, with proper education create a domino effect leading to broader lifestyle changes and overall net positive outcomes? Absolutely. Incorporating one beneficial change can inspire further positive changes and often lead to less overwhelm, especially when trying to adopt new habits.
Food is indeed super, and some foods are more nutrient-dense and beneficial than others. But the concern arises when we jump on bandwagons and expect a single food to solve complex health problems. Real, sustainable health improvements come from comprehensive, consistent lifestyle changes.
Individualized Nutrition
Nutritional recommendations should be tailored to individual needs. This involves considering where you are presently in your health journey, your schedule, your preferences, and understanding that what you presently prefer may not actually be serving the goals you say you have. Does this mean evolving? Yes. Does evolving mean becoming who you are not? Not at all, it means stepping into that person fully. There are some general suggestions most can benefit from, such as prioritizing:
Variety of Protein: Essential for muscle repair and overall health.
Variety of Starchy & Fibrous Carbohydrates: Provide energy and support digestion.
Variety of Fruits: Offer a wide range of vitamins and minerals.
Variety of Fats: Necessary for hormone production and brain health.
Hydration: Vital for all bodily functions.
Be wary of claims that specific foods can "cure" health issues without comprehensive education on why these foods matter in the long term. For example, while you may need more of a particular nutrient than your neighbor, it’s important to evaluate your entire diet and your needs before making specific changes. How many times have we seen husbands and wives following each other’s nutritional strategies? While well-intended and perhaps beneficial in the short term for support and ease, each person has individual needs that should be tailored accordingly.
The Real Power of Superfoods
Superfoods are incredibly nutrient-dense and can be a fantastic addition to your diet. However, there is not just 1 or even 5 magic bullets. Here are examples of superfoods that are excellent, but remember, this is a very small list:
Fruits/Vegetables: | Protein Sources: | Fats: |
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Most people eat shades of white and tan. WE CHALLENGE YOU to see how much color you can incorporate into your diet each day this week. By focusing on a colorful, varied diet, you’ll naturally consume a wider range of nutrients and have fun too!
If you need personalized advice, Fortify Health coaches provide the tailored support necessary for your unique needs through 1 on 1 coaching or professional consulting services. Also, check out our free resources for your guide to Protein HERE !
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