Superfoods vs. Functional Foods: What’s the Difference?
Truth be told, there is no universally accepted definition of what we call “superfoods.” Some experts argue that the term is largely a marketing buzzword, used to draw attention to foods with interesting or unique properties. In fact, the word superfood first appeared in the 1920s, when a U.S. food company used it in a scientific journal to promote bananas—then considered “exotic”—for their exceptional nutritional value.
What Are Superfoods?
The popularity of superfoods surged in the early 2000s as global consumers became more familiar with nutrient-rich and exotic ingredients like chia seeds, quinoa, goji berries, and maca. But not all superfoods are new discoveries—many are pantry staples you already know, such as almonds, walnuts, garlic, and spinach.
Superfoods are typically natural, unprocessed foods packed with vitamins, minerals, antioxidants, and phytonutrients. While the list can vary, the key is to opt for organic and minimally processed options whenever possible to maximize their health benefits.
Superfoods are simply nutrient-rich foods: exotic like maca or staples like garlic.
What Are Functional Foods?
The concept of functional foods originated in Japan in 1984, when researchers began identifying a clear connection between diet and long-term health. The idea was simple yet revolutionary: food could play a preventive role in reducing healthcare costs and improving quality of life, especially for aging populations.
Like superfoods, there is no single, official definition of functional foods. Generally, these are foods that offer health benefits beyond basic nutrition. Most functional foods are plant-based—think fruits, vegetables, herbs, and spices—but they also include:
Oats for their heart-healthy soluble fiber
Fatty fish like wild salmon for omega-3 fatty acids
Organic meats for their rich nutrient profile
In addition to whole foods, functional foods can also be fortified or enriched. These include foods enhanced with vitamins, minerals, antioxidants, probiotics, or other health-boosting compounds. For example, yogurt with added live cultures or cereal fortified with vitamin D.
Choosing Wisely
When whole foods aren’t available, the next best option is choosing products enhanced with functional ingredients—like herbs, berries, or spices. However, always read the label carefully. A “fortified” food might offer only 10% of the daily recommended intake of vitamin C while being loaded with sugar and marketed as “healthy.”
The key takeaway: Functional or fortified foods are not a substitute for a balanced, nutritious diet.
Be Mindful of What You Eat
Today, we have more access to nutrient-dense foods than ever before. With so many choices, it's essential to be mindful of what we feed our bodies. After all, your body is your home—nourish it with intention and care.
Have you tried incorporating more superfoods or functional foods into your diet? Let us know what you think!
