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16 Superfoods That Are Worthy of the Title
Good health is best supported by eating a variety of nutritious foods
every day. Including some or all of the foods on this list as part of a
balanced diet can help your overall health and even prevent certain
chronic diseases.
Nutritionally speaking, there is no such thing as a superfood.
The term was coined for marketing purposes to influence food trends
and sell products.
The food industry bestows the superfood label on nutrient-rich foods
with a supposed capacity to positively affect health.
Though many foods could be described as super, it’s important to
understand that there is no single food that holds the key to good
health or disease prevention.
But since the term “superfood” doesn’t seem to be going anywhere
anytime soon, it may be worth taking a closer look at some healthy
options.
Here are 16 foods that may be worthy of the esteemed superfood title.
1. Dark Leafy Greens
Dark green leafy vegetables (DGLVs) are an excellent source of nutrients
including folate, zinc, calcium, iron, magnesium, vitamin C and fiber.
Part of what makes DGLVs so super is their potential to reduce your risk
of chronic illnesses including heart disease and type 2 diabetes
They also contain high levels of anti-inflammatory compounds known as
carotenoids, which may protect against certain types of cancer Some
well-known DGLVs include:
● Kale
● Swiss chard
● Collard greens
● Turnip greens
● Spinach
Some DGLVs have a bitter taste and not everyone enjoys them plain.
You can get creative by including them in your favorite soups, salads,
smoothies, stir-fries and curries.
SUMMARY
Dark green leafy vegetables are full of fiber and nutrients which may be
instrumental in preventing certain chronic diseases.
2. Berries
Berries are a nutritional powerhouse of vitamins, minerals, fiber and
antioxidants.
The strong antioxidant capacity of berries is associated with a reduced
risk of heart disease, cancer and other inflammatory conditions
Berries may also be effective in treating various digestive and
immune-related disorders when used alongside traditional medical
therapies
Some of the most common berries include:
● Raspberries
● Strawberries
● Blueberries
● Blackberries
● Cranberries
Whether you enjoy them as part of your breakfast, as a dessert, on a
salad or in a smoothie, the health benefits of berries are as versatile as
their culinary applications.
SUMMARY
Berries are full of nutrients and antioxidants which may prevent certain
diseases and improve digestion.
3. Green Tea
Originally from China, green tea is a lightly caffeinated beverage with a
wide array of medicinal properties.
Green tea is rich in antioxidants and polyphenolic compounds which
have strong anti-inflammatory effects. One of the most prevalent
antioxidants in green tea is the catechin epigallocatechin gallate, or
EGCG.
EGCG is likely what gives green tea its apparent ability to protect against
chronic diseases including heart disease, diabetes and cancer
Research also indicates that the combination of catechins and caffeine
in green tea may make it an effective tool for weight loss in some
people
SUMMARY
Green tea is antioxidant-rich with many health benefits including
possible cancer prevention.
4. Eggs
Eggs have historically been a controversial topic in the nutrition world
due to their high cholesterol content, but they remain one of the
healthiest foods.
Whole eggs are rich in many nutrients including B vitamins, choline,
selenium, vitamin A, iron and phosphorus.
They’re also loaded with high-quality protein.
Eggs contain two potent antioxidants, zeaxanthin and lutein, which are
known to protect vision and eye health
Despite fears surrounding egg consumption and high cholesterol,
research indicates no measurable increase in heart disease or diabetes
risk from eating up to 6–12 eggs per week In fact, eating eggs could
increase “good” HDL cholesterol in some people, which may lead to a
favorable reduction in heart disease risk. More research is needed to
draw a definite conclusion
SUMMARY
Eggs are rich in high-quality protein and unique antioxidants. Research
indicates that eating eggs regularly will not increase your risk of heart
disease or diabetes.
5. Legumes
Legumes, or pulses, are a class of plant foods made up of beans
(including soy), lentils, peas, peanuts and alfalfa.
They earn the superfood label because they’re loaded with nutrients
and play a role in preventing and managing various diseases.
Legumes are a rich source of B vitamins, various minerals, protein and
fiber.
Research indicates that they offer many health benefits including
improved type 2 diabetes management, as well as reduced blood
pressure and cholesterol
Eating beans and legumes regularly may also promote healthy weight
maintenance, due to their ability to improve feelings of fullness
SUMMARY
Legumes are rich in many vitamins, protein and fiber. They may prevent
some chronic diseases and support weight loss.
6. Nuts and Seeds
Nuts and seeds are rich in fiber, vegetarian protein and heart-healthy
fats.
They also pack various plant compounds with anti-inflammatory and
antioxidant properties, which can protect against oxidative stress
Research indicates that eating nuts and seeds can have a protective
effect against heart disease
Common nuts and seeds include:
● Almonds, pecans, pistachios, walnuts, cashews, Brazil nuts,
macadamia nuts.
● Peanuts — technically a legume, but often considered a nut.
● Sunflower seeds, pumpkin seeds, chia seeds, flaxseeds, hemp
seeds.
Interestingly, even though nuts and seeds are calorically dense, some
types of nuts are linked to weight loss when included in a balanced diet
SUMMARY
Nuts and seeds are full of fiber and heart-healthy fats. They may reduce
your risk of heart disease and support weight loss.
7. Kefir (And Yogurt)
Kefir is a fermented beverage usually made from milk that contains
protein, calcium, B vitamins, potassium and probiotics.
Kefir is similar to yogurt but has a thinner consistency and typically
more probiotic strains than yogurt.
Fermented, probiotic-rich foods like kefir have several associated health
benefits, including reduced cholesterol, lowered blood pressure,
improved digestion and anti-inflammatory effects
Though kefir is traditionally made from cow’s milk, it’s typically well
tolerated by people with lactose intolerance due to the fermentation of
the lactose by bacteria.
However, it’s also made from non-dairy beverages such as coconut milk,
rice milk and coconut water.
You can purchase kefir or make it yourself. If you’re choosing a
commercially prepared product, be mindful of added sugar.
SUMMARY
Kefir is a fermented dairy beverage with multiple health benefits related
to its probiotic content. Though generally made from cow’s milk, kefir is
also available in non-dairy forms.
8. Garlic
Garlic is a plant food that is closely related to onions, leeks and shallots.
It’s a good source of manganese, vitamin C, vitamin B6, selenium and
fiber.
Garlic is a popular culinary ingredient due to its distinct flavor, but it has
also been used for its medicinal benefits for centuries.
Research indicates that garlic may be effective in reducing colesterol
and blood pressure, as well as supporting immune function
What’s more, sulfur-containing compounds in garlic may even play a
role in preventing certain types of canc
SUMMARY
Garlic is a nutrient-rich food used for its medicinal benefits for
centuries. It may be useful for supporting immune function and
reducing your risk of heart disease and certain cancers.
9. Olive Oil
Olive oil is a natural oil extracted from the fruit of olive trees and one of
the mainstays of the Mediterranean diet.
It’s biggest claims to health are its high levels of monounsaturated fatty
acids (MUFAs) and polyphenolic compounds.
Adding olive oil to your diet may reduce inflammation and your risk of
certain illnesses such as heart disease and diabetes
It also contains antioxidants such as vitamins E and K, which can protect
against cellular damage from oxidative stress.
SUMMARY
Olive oil is one of the principle fat sources in the Mediterranean diet. It
may be beneficial in reducing heart disease, diabetes and other
inflammatory conditions.
10. Ginger
Ginger comes from the root of a flowering plant from China. It’s used as
both a culinary flavor enhancer and for its multiple medicinal effects.
Ginger root contains antioxidants, such as gingerol, that may be
responsible for many of the reported health benefits associated with
this food.
Ginger may be effective for managing nausea and reducing pain from
acute and chronic inflammatory conditions
It may also reduce your risk of chronic illnesses such as heart disease,
dementia and certain cancers
Ginger is available fresh, as an oil or juice and in dried/powdered forms.
It’s easy to incorporate into soups, stir-fries, sauces and teas.
SUMMARY
Ginger is used for its flavor and potential medicinal effects. It may be
useful in treating nausea, pain and preventing certain chronic diseases.
11. Turmeric (Curcumin)
Turmeric is a bright yellow spice that is closely related to ginger.
Originally from India, it’s used for cooking and its medicinal benefits.
Curcumin is the active compound in turmeric. It has potent antioxidant
and anti-inflammatory effects and is the focus of most research
surrounding turmeric.
Studies show that curcumin may be effective in treating and preventing
chronic diseases such as cancer, heart disease and diabete
It may also aid wound healing and pain reduction
One drawback of using curcumin medicinally is that it’s not easily
absorbed by your body, but its absorption can be enhanced by pairing it
with fats or other spices such as black pepper.
SUMMARY
The active compound in turmeric, curcumin, is associated with several
medicinal effects. Curcumin is not easily absorbed and should be paired
with substances that enhance its absorption, such as black pepper.
12. Salmon
Salmon is a highly nutritious fish packed with healthy fats, protein, B
vitamins, potassium and selenium.
It’s one of the best sources of omega-3 fatty acids, which are known for
a variety of health benefits, such as reducing inflammation
Including salmon in your diet may also lower your risk of heart disease
and diabetes and help you maintain a healthy weight
A potential drawback of eating salmon and other types of seafood is
their possible contamination with heavy metals and other
environmental pollutants.
You can avoid potential negative effects by limiting your consumption of
fish to two to three servings per week
SUMMARY
Salmon is a good source of many nutrients, especially omega-3 fatty
acids. Limit your consumption of salmon to avoid potential negative
effects from contaminants common in fish and seafood.
13. Avocado
Avocado is a highly nutritious fruit, though it’s often treated more like a
vegetable in culinary applications.
It’s rich in many nutrients, including fiber, vitamins, minerals and
healthy fats (42
Trusted Source
).
Similar to olive oil, avocado is high in monounsaturated fats (MUFAs).
Oleic acid is the most predominant MUFA in avocado, which is linked to
reduced inflammation in the body
Eating avocado may reduce your risk of heart disease, diabetes,
metabolic syndrome and certain types of cancer
Avocados are nutrient-rich, high-fiber fruits that may play a role in
reducing inflammation and chronic diseases.
14. Sweet Potato
The sweet potato is a root vegetable loaded with many nutrients,
including potassium, fiber and vitamins A and C.
They’re also a good source of carotenoids, a type of antioxidant that
may reduce your risk of certain types of cancer
Despite their sweet flavor, sweet potatoes don’t increase blood sugar as
much as you might expect. Interestingly, they may actually improve
blood sugar control in those with type 2 diabetes
Sweet potatoes are a highly nutritious food loaded with carotenoids,
which have strong antioxidant properties. They may also be beneficial
for blood sugar control.
15. Mushrooms
Some of the most common varieties of edible mushrooms are button,
portobello, shiitake, crimini and oyster mushrooms.
Though nutrient content varies depending on the type, mushrooms
contain vitamin A, potassium, fiber, and several antioxidants not
present in most other foods
Interestingly, eating more mushrooms is associated with greater
consumption of vegetables in general, contributing to an overall more
nutritious diet (5
Due to their unique antioxidant content, mushrooms may also play a
role in
reducing inflammation and preventing certain types of cancers
her super feature of mushrooms is that agricultural waste products are
used to grow them. This makes mushrooms a sustainable component of
a
SUMMARY
Mushrooms are full of nutrients and may reduce your risk of certain
diseases. Additionally, mushrooms are a sustainable food choice.
16. Seaweed
Seaweed is a term used to describe certain nutrient-rich sea vegetables.
It’s most commonly consumed in Asian cuisine but is gaining popularity
in other parts of the world due to its nutritional value.
Seaweed packs multiple nutrients, including vitamin K, folate, iodine
and fiber.
These ocean vegetables are a source of unique bioactive compounds —
not typically present in land-vegetables — which may have antioxidant
effects.
Some of these compounds may also reduce your risk of cancer, heart
disease, obesity and diabetes
