Kale, turmeric, blueberries, chia seeds, beetroot... In the past two years, a list of "superfoods" has quietly become popular on the internet. These fruits, vegetables, or plant seeds are described as "superfoods" with "extremely high nutritional value, antioxidant and anti-aging properties" and "the younger you eat", making them highly sought after by young people. Many businesses have also added these ingredients to various foods such as milk tea, juice, bread, and snacks to increase their selling points and nutritional value. Many of these "superfoods" are not common ingredients on Chinese dining tables and are often expensive. At present, as dietary concepts are shifting from being full and eating well to being nutritious and healthy, many people cannot help but have this doubt - "superfoods" are only foods with certain nutritional advantages. Currently, many articles recommending nutritious foods on the internet often refer to those ingredients with high nutritional density and significant health benefits as "superfoods", such as kale, turmeric, blueberries, chia seeds, quinoa, beetroot, flaxseed, avocado, etc. However, from a nutritional perspective, 'superfood' is not a rigorous scientific definition, but rather a marketing term. As a new term in contemporary social media culture and food trends, it reflects the positive direction and trend of consumers pursuing healthy ingredients and food. However, its expression is not rigorous enough, and it is also somewhat exaggerated in market promotion and marketing, which does have a blind following of the trend. In fact, the human body requires over 40 essential nutrients and numerous bioactive substances, and it is difficult for any single food to meet all of these nutritional needs simultaneously. The closest "superfoods" to our understanding are actually infant formula milk powder and full nutrition formula food. On the other hand, the "superfoods" recommended on the internet should be more accurately described as "superfoods". In terms of nutritional composition, they do have certain advantages compared to other ingredients. In summary, these advantages are mainly manifested in: firstly, the higher content of certain nutrients, especially those that the human body lacks, making it a good source of that nutrient. For example, blueberries have a high content of anthocyanins (anthocyanins). Secondly, it contains abundant bioactive substances and has certain health benefits. For example, turmeric and beetroot. Thirdly, in terms of nutritional composition, avocados are relatively rare and uncommon in common foods, such as being a rare source of healthy fats in the plant kingdom; Quinoa is rich in nutrients and comprehensive, which can maximize the satisfaction of the human body's basic nutritional needs. In addition, fruits and vegetables known as "superfoods" often have unique colors, flavors, and tastes that can leave a deep impression on people. For example, turmeric has a unique orange color, and beetroot has a bright red color. These are the prerequisites for them to become "internet famous foods". They are beautiful, delicious, and nutritious, and can quickly be passed down orally, becoming the focus of public attention through sharing, imitation, and pursuit. The outstanding nutritional value does not mean that everyone is suitable to eat. The reason why these foods can be recommended as "superfoods" is that they do have "two brushes", but their nutritional value should also be objectively viewed, and it does not mean that everyone is suitable to eat. Specifically, kale: This vegetable is native to Europe and has been introduced and cultivated in China since the 1990s from places such as the Netherlands. It has a high content of vitamin C, carotenoids, and minerals such as calcium, potassium, and magnesium. It is also rich in various natural phytochemicals such as glucosinolates, polyphenols, flavonoids, and myrosinase. It is a nutrient rich, low calorie, and high fiber vegetable. The prominent feature is high dietary fiber content, with an insoluble dietary fiber content of up to 3.2%, which helps promote intestinal peristalsis, alleviate constipation, and improve the insufficient dietary fiber intake of modern people. Therefore, it is often referred to as the "miracle fat reducer". However, its oxalic acid content is relatively high, which may affect the absorption of calcium and iron by the human body. Its bitter taste is also quite strong, and it is difficult to drink directly after juicing. Given its high dietary fiber and oxalic acid content, it should be taken seriously for patients with kidney stones, thyroid abnormalities, anticoagulants, and sensitive gastrointestinal populations. It is recommended to blanch the water before stir frying, cold mixing, and moderate consumption. Turmeric: Originating in India, it is the main ingredient in curry and is also cultivated in China. It is mainly distributed in the southeast to southwest regions and is usually regarded as a traditional Chinese medicine. Nowadays, "anti-inflammatory miracle drugs" are its common selling point. Indeed, according to the Pharmacopoeia of the People's Republic of China (2020 edition), turmeric is known for its pungent, bitter, and warm properties. It can be used in the spleen and liver meridians, and has the effects of breaking blood, promoting qi circulation, and relieving pain. It can also be used for chest and rib pain, chest pain, menstrual cramps, rheumatism, shoulder and arm pain, as well as pain and swelling caused by falls. In addition, studies have found that curcumin has functional activities such as anti-tumor, lipid-lowering, and anti-inflammatory effects. But its complex and strong spicy taste is a taste challenge for many people, and those who are allergic to ginger plants should also pay more attention. Although curcumin has many functions, its low bioavailability is still a bottleneck in the current health food and pharmaceutical fields, and it is also a hot topic in the application research of curcumin. Chia seed: It is the seed of the mint plant Salvia officinalis, native to the Americas. In 2014, it was officially approved as a new food ingredient in China. It has a high nutritional density, with 37% to 40% dietary fiber content much higher than barley, soybeans, oats, corn, etc. At the same time, it is rich in omega-3 unsaturated fatty acids, with calcium, phosphorus, and potassium content 6 times, 11 times, and 4 times higher than milk, respectively, and iron content 6 times higher than spinach. Related studies have shown that it has functions such as relieving constipation, antioxidation, anti obesity, improving blood lipid metabolism, and preventing cardiovascular and cerebrovascular diseases. Therefore, it is called the "magical seed". This type of food is often added to cereal bars, cookies, noodles, bread, snacks, and yogurt, but it is dry and small. If eaten without soaking, it will absorb water and expand in the body. Therefore, for those with poor digestive function, the high content of dietary fiber in chia seeds is difficult to digest and may exacerbate discomfort. Flaxseed: The seed of the flax plant in the family Flaxseed, which is one of the five major oil crops in China. Its oil is also known as sesame oil or flaxseed oil. Flaxseed is rich in alpha linolenic acid, lignans, high-quality protein, dietary fiber, and other components. It also contains abundant vitamins, minerals, plant sterols, and phenolic compounds. These nutrients have functions such as improving lipid metabolism and preventing cardiovascular diseases, and play an important role in human health. However, flaxseed contains trace amounts of cyanogenic glycosides, which are toxic substances that must be processed through heating, microwave, cooking, and other methods to degrade toxins. Therefore, it cannot be eaten raw. Flaxseed has a high fat content, high calorie content, and patients with high body weight or obesity need to control their intake. Blueberries: They contain abundant anthocyanins, mostly in the form of glycosides (anthocyanins), as well as polyphenols and flavonoids. Research has shown that these substances have excellent antioxidant, vision protection, and cardiovascular health maintenance effects. Compared to other fruits, blueberries have a unique advantage in terms of flavor, taste, and nutrition. They are sweet and sour, easy to consume, and convenient to store, making them more easily accepted compared to other fruits such as goji berries, mulberries, and blackcurrants that are also rich in anthocyanins. However, due to its small size, when feeding to young children or the elderly, it should be crushed or cut into small pieces to prevent getting stuck in the throat. Quinoa: Originating from the Andes mountain region of South America, it is the main food of the Inca indigenous people. It is the only monoculture grain recognized by the Food and Agriculture Organization (FAO) of the United Nations that can meet the basic nutritional needs of the human body, and is also recommended as a "whole nutrient food" for humans. It contains 14.12% protein and its essential amino acid composition is equivalent to that of dairy products, with lysine being more than twice that of wheat and corn. Its dietary fiber content is 7%, which is higher than that of general grains. Long term consumption can help prevent metabolic related diseases. But the outer layer of its seeds naturally contains a layer of saponin, which tastes bitter and has a slight irritation to the intestines, which may hinder the absorption of certain nutrients and requires de bittering treatment. Before cooking at home, it is necessary to scrub quinoa several times and soak it for about an hour to ensure that the saponin on the outer layer of the seeds dissolves and falls off. This type of food has a high dietary fiber content and is difficult to digest. For those with weak gastrointestinal function, attention should be paid to the amount consumed to avoid bloating, abdominal pain, increased exhaust, and even diarrhea. Avocado, also known as avocado or avocado, is native to tropical America. Its fat content is high, and depending on the variety, its oil content can reach 15%~30%. The content of unsaturated fatty acids in the oil can reach up to 80%, and the proportion of monounsaturated fatty acid oleic acid is high (up to 2/3 or more), and the proportion of polyunsaturated fatty acids can reach 11%. There are very few saturated fatty acids, and the fatty acid composition is similar to olive oil and camellia oil. At the same time, it has a high content of dietary fiber and is rich in vitamins, minerals, and other phytochemicals, making it very popular in China in recent years. But it is a typical high calorie fruit, and if consumed in large quantities, it can easily lead to excessive calorie intake and cause weight gain. Beetroot: A type of edible sugar beet used in the market to make popular milkshakes or salads. It has a bright purple red color, and the juice and pastries it makes are very beautiful and visually impactful. Its carbohydrate, protein, and fat content are relatively low, and its prominent feature is the presence of bioactive substances: firstly, betaine, which has a certain therapeutic effect on cardiovascular, neurological, hepatic, and homocysteine urinary diseases in the human body, is beneficial for maintaining cognitive function in middle-aged and elderly people, and has the function of regulating metabolic balance and physiological balance in the human body; Secondly, beetroot red pigment has strong antioxidant activity; The third is nitrate, which has the effects of assisting in lowering blood pressure and improving exercise endurance. But its oxalic acid content is high, so patients with kidney stones should limit their consumption. In addition, it has a special earthy smell that requires other strongly flavored ingredients for seasoning. A diverse and balanced dietary structure is more important. In fact, from a nutritional perspective, some of these "superfoods" can serve as "substitutes" for chia seeds and flaxseed, such as perilla seeds. However, it is still difficult to completely replace them in terms of color, nutrition, flavor, taste, and processing suitability. The reason why they are recommended as "superfoods" is because of their unique characteristics. But many people regard "superfoods" as "miracle drugs", as if eating a spoonful of chia seeds every day can offset unhealthy eating habits, which is a typical misconception at present. Our attitude towards these so-called "superfoods" should be to fully understand their uniqueness and rarity as ingredients, and to maximize their nutritional advantages while consuming them in moderation. We should also try to preserve their nutrition while minimizing the introduction of other ingredients such as oil, salt, sugar, etc., so that the final food meets the requirements of nutrition and health. For example, people should use avocados as a source of healthy fat, replacing a portion of butter, meat, and cooking oil, instead of eating them as ordinary fruits. Remember to control the total calories and not increase them, so as to fully experience the unique flavor and taste of avocados without adding extra burden to the body. In addition, it is important to remind everyone that there is a dose-response relationship between the bioactive ingredients in food, in order to achieve health benefits