The so-called “superfoods” – defined as foods that are packed with incredible levels of nutrition despite their historical lack of mainstream attention – are appearing in health and fitness headlines more and more as doctors and nutritionists work to better understand the benefits of regularly consuming super fruits. For fitness trendsetters, however, the new buzz-word in nutritional health is “superfruits.”

Superfruits are a subset of superfoods. They are packed with anti-inflammatory nutrients and antioxidants, and multiple studies have shown that they’re ideal for providing wholesome nutrition. But do the hyped-up marketing campaigns touting superfruits like pomegranate, goji berry and acai berry deliver a fair and balanced portrayal of their health and wellness benefits, or do they tend to exaggerate?

A brief examination of the current scientific evidence regarding each one of the various superfruits should paint a more complete picture in terms of their physical and mental health benefits as well as any possible detrimental side effects and/or risks.

The Health and Wellness Benefits of Various Superfruits

We all know that consistently consuming a well balanced diet that is primarily comprised of whole foods that are high in a variety of vitamins and minerals is vital to good health and wellness, both physically and mentally.

To this end, there are certain foods that contain a greater level of nutrition and antioxidant protection. These foods have been defined as superfruits and are popping up in a wide array of nutritional supplements. Below are a few of the superfruits and their beneficial properties.

Pomegranate

Ancient cultures have used pomegranate for its supposed disease-fighting qualities for thousands of years. Recent studies have confirmed that regularly consuming pomegranate does indeed help in the fight against various diseases.

A 2006 study conducted by the University of California found that pomegranate could slow the growth of prostate cancer. Another study, this one conducted in 2007 and published in the medical journal Carcinogenesis, found that pomegranate prevented lung tumor growth in mice. Yet another study, conducted in 2006 by Brazilian researchers, found that regularly consuming pomegranate could reduce levels of dental plaque.

Pomegranate contains high levels of polyphenols, the same antioxidants included naturally in green tea. However, pomegranates are even more powerful than green tea because they contain isoflavones and ellagic acid, both of which are considered to be anti-cancer agents. The combination of all these traits make pomegranate a true superfruit that should be included in any healthy, balanced diet.

Acai Berry

The acai berry is often advertised as a powerful tool in the battle for weight loss. However, most nutritionists and doctors agree that the real value of the acai berry lies in its overall nutritional profile, as well as its tendency to potentially delay the aging process.

Acai berries are packed with a variety of antioxidants, making them somewhat similar to pomegranates. They also contain a host of other important nutrients, however, including essential fats, amino acids, dietary fiber, complex carbohydrates and various other vitamins and minerals.

In 2008, a study was published in the Journal of Agricultural and Food Chemistry stating that acai berries are superior to most other fruits when it comes to fighting both the inward and outward signs of aging. Most agree, however, that much research remains to be done on acai berries, and that their benefits are most obvious when added to a healthy, nutritious diet.

Goji Berry

Goji berries are extremely high in antioxidants, including zeaxanthin and beta-carotene. Zeaxanthin is unique in that it protects the retinas of your eyes by absorbing blue light. In fact, a 2011 study published in Optometry and Vision Science stated that regularly consuming foods with zeaxanthin could significantly lower your risk of contracting macular degeneration, an age-related eye disease that is the leading cause of blindness among individuals over the age of 65.

As with the acai berry, goji berries are just beginning to enter the mainstream of Western nutritional science. As such, plenty of important clinical research remains before the full extent of the health and wellness benefits of goji berries can be truly understood.

Super Fruit Benefits: The Bottom Line

Pomegranates, acai berries and goji berries are packed with antioxidants and various other crucial vitamins and minerals necessary to support good health and wellness.

However, consuming “superfruits” such as these is best thought of as a healthy addition to an already balanced and nutritious diet. In other words, you can’t slack off in other areas of your dietary regimen and expect the consumption of superfruits to make up for it.