Unmasking the super foods

These 10 nutrient-packed provisions can help us stay healthy and fit

The 32nd Street Farmers' Market in Baltimore opened last Saturday morning with four produce farmers unloading batches of fresh blueberries for sale. Two and a half hours later, the berries were gone - undoubtedly scooped up by patrons who covet not only the seasonal fruit's sweet taste and variety of uses, but its abundance of health benefits.

In fact, blueberries routinely make lists of nutrient-packed victuals commonly known as super foods. They are among the most important blocks in the food pyramid: vegetables, fruits, meats, beverages and dairy products that have helped popularize such terms as Omega-3 fatty acids, antioxidants and beta carotene. As the nation becomes more conscious about health and nutrition, super foods are in high demand because they play vital roles in keeping the body fit and preventing sickness.

While some of the super foods are new to American palates, many of the foods have been known for their nutritional benefits for a long time. Their newfound popularity underscores how product marketers are in step with health-conscious adults - particularly baby boomers - who helped spearhead nutrition labeling for all food packaging and trans fat reduction in restaurant cuisine.

"Because of our emerging science, we know that a balanced diet is important, and certain aspects are more important with the kind of diseases we're dealing with these days," said Kathleen Zelman, director of nutrition for Internet health source WebMD.

"The reasons why some foods are singled out is because of the nutrients they possess," Zelman added. "To say that blueberries are at the top of the heap for berries is not to suggest strawberries are not nutritious, but blueberries are higher in antioxidants."

Some super foods, like green, leafy vegetables, have been diet staples for years and a longtime favorite at the 32nd Street Farmers' Market.

"Most of the greens have been popular because they are inexpensive, so people of all economic backgrounds can afford them. And they have lots of iron and vitamins, so they're healthy at the same time," said Marc Rey, president of the farmers' market board of the 32nd Street Farmers' Market.

In recent years, he says, blueberries and cherries, another super food, have become quite popular. "They have a fairly limited season," said Rey, "and they go with so many things in the summer - fruits, salads and in baking."