Superfoods provide many health benefits and contain health-boosting nutrients, such as vitamins, minerals, healthy fats, fiber, and antioxidants.
Experts say it’s best to eat a well-balanced diet that includes a variety rather than focusing on a particular food. However, adding superfoods to a healthy diet can provide additional nutritional support.
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1. Dark, Leafy Greens
Dark, leafy greens containvitamins A, C, and K, fiber,magnesium, zinc, iron, and calcium. They also contain phytochemicals (special plant compounds), such as antioxidants, carotenoids, andflavonoids, that offer health benefits.Dark leafy greens have especially high levels of carotenoids, which may protect against certaincancers.
Examples of dark, leafy greens include:
Getting Your Vegetables From Leafy and Non-Leafy Greens
9 Unexpected Health Benefits of Green Beans
2. Beets
Beetsare a highly nutritious food that contains vitamins, minerals, and plant compounds. They are especially rich infolate, which affects heart health and cell growth. Research suggests that beetroot juice could lowerblood pressureand enhance athletic performance.
3. Broccoli
Broccoliis a good source offiber, vitamin C, vitamin K, iron, andpotassium. Its antioxidants may reduceinflammation, boost the immune system, improveblood sugar control, and promote heart health.Broccoli and broccoli sprouts contain high amounts ofsulforaphane, which has anti-cancer properties.
4. Sweet Potatoes
Sweet potatoesare root vegetables that contain lots of vitamin A,vitamin C, potassium, and fiber. Some research suggests sweet potatoes have antioxidative, anti-inflammatory, antitumor, antidiabetic, antiaging, and antimicrobial properties.
5. Brussels Sprouts
Brussels sprouts are nutrient-packed, boasting high amounts of fiber,vitamin K, and vitamin C. Vitamin K is known to help with blood-clotting and bone health.
6. Artichokes
Artichokes contain various nutrients, including protein, fiber,prebiotics, vitamin C, magnesium, potassium, and phytochemicals. Some studies suggest thatartichoke leaf extractmay lower low-density lipoprotein (LDL)cholesterol(considered “bad” cholesterol) and triglycerides (a type of fat in the blood) and improve liver function in people withnonalcoholic fatty liver disease.
7. Berries
Berries are rich in vitamins, minerals, fiber, and antioxidants. They also contain high amounts of the flavonoidanthocyanin, which studies show may lower the risk ofheart attackin women and protect against other diseases.
Some common berries include:
8. Tomatoes
Tomatoesare a good source of vitamin C andlycopene. Studies have shown that lycopene lowers the risk ofprostate cancer.
9. Avocados
Avocadosare fruits that contain many nutrients, including vitamins, minerals, fiber, andhealthy fats. Themonounsaturated fatsin avocados have been known to reduce inflammation in the body. Research suggests eating avocados may lessen the risk ofheart disease,diabetes, and certain types of cancer.
10. Pomegranate
Pomegranateseeds contain fiber, potassium, vitamin C, and many antioxidants. Studies show this fruit may help lower blood pressure and lessen inflammation in people with the autoimmune disorderrheumatoid arthritis.
11. Citrus Fruits
Citrus fruits are packed with vitamin C and fiber. Some research suggests that people who eat these fruits are less likely to develop the eye conditionmacular degeneration.
Some common citrus fruits are:
12. Grapes
The skin of red grapes containsresveratrol, apolyphenolthat research suggests may protect the heart, improve cognition, and regulate blood sugar.Grapes also containquercetin, an anti-inflammatory that may lessen the risk of heart issues and protect against cancer.
13. Bananas
Bananascontain fiber, potassium, magnesium, vitamin C, and vitamin B6. Some studies show that vitamin B6 in the fruit may help prevent cognitive decline and reducepremenstrual syndrome (PMS)mood swings.The high amount of fiber might also improve digestion.
Which Fruits Are Best for Weight Loss?
14. Fish
Fishcontains manyomega-3 fatty acids, which are known to boost heart health.
The fish with the highest amounts of omega-3s are:
15. Garlic
Garlicis an excellent source of vitamin C,manganese,vitamin B6,selenium, and fiber. Some research shows garlic may help lower cholesterol and blood pressure, lessen the risk of cancer, and support a healthy immune system.
16. Green Tea
Green teais rich in an antioxidant called EGCG. Studies show that EGCG may protect against chronic diseases like diabetes, cancer, and heart disease.
17. Ginger
Gingercontains magnesium, potassium, vitamin C, and antioxidants. The popular spice may help relieve pain, regulate blood sugar, and reducenausea.Ginger is available in both fresh and dried forms.
18. Beans and Lentils
Beans and lentils contain many nutrients, including protein, fiber, folate, potassium, iron, and zinc. Some evidence shows consuming these foods may boost heart health and reduce blood sugar levels.
Some examples of beans and lentils include:
19. Pumpkin
Pumpkinis rich inbeta-carotene, vitamin C, iron, vitamin E, folate, and potassium. It also containsluteinandzeaxanthin, which may protect the eyes from disease.
10 Pumpkin Seeds Benefits You Might Not Expect
20. Yogurt
Yogurt is a good source of calcium and protein. It also containsprobiotics, which promote gut health and protect the body from harmful bacteria.
21. Cinnamon
Cinnamonis a spice that’s rich in antioxidants and has anti-inflammatory effects. Studies show cinnamon may lower blood pressure, regulate blood sugar levels, and reduce cholesterol.Certain compounds in cinnamon also seem to have neuroprotective effects on the brain.
22. Nuts and Seeds
Nutsand seeds contain healthy fats, fiber, and protein. Research has found they may protect against heart disease.Other studies have shown that consuming nuts and seeds may help with weight loss despite their high-fat content.
Some popular nuts and seeds include:
23. Olive Oil
Olive oilcontains vitamin E, polyphenols, and monounsaturated fatty acids, which may help lessen the risk of heart disease.
24. Eggs
Eggs are packed withcholine, a nutrient involved in memory, mood, and muscle control. They also contain zeaxanthin and lutein, which may help protect vision and promote eye health.
25. Grains
Whole grainsare a good source of fiber, B vitamins, minerals, and phytonutrients. Studies suggest they may lower cholesterol and protect against heart problems.
Healthy whole grains include:
26. Dark Chocolate
Dark chocolateis rich in flavonoids, which may help prevent heart disease, boost the immune system, and ward off certain types of cancer.It’s important to know that dark chocolate contains more flavonoids than other types, and some chocolates may have added sugar.
27. Coffee
Coffeecontains high amounts of antioxidants. Studies have suggested that coffee consumption is linked to a lower risk of type 2 diabetes,Parkinson’s disease, and certain types of cancer.
Research also found that those who drank between 1.5 cups and 3.5 cups of coffee a day had a reduced risk of death compared to those who didn’t.However, some people sensitive tocaffeinemay be unable to consume coffee.
Superfoods SustainabilityMany fresh foods, including superfoods, must be transported long distances, which can negatively impact the environment.
Superfoods Sustainability
Many fresh foods, including superfoods, must be transported long distances, which can negatively impact the environment.
Benefits of Superfoods
Each superfood offers distinct nutritional benefits, but in general, they are known to:
Ways to Eat Superfoods in One Serving
Summary
Superfoods are loaded with antioxidants, vitamins, and minerals. Foods like leafy greens, berries, beans, whole grains, pumpkin, and more can help reduce inflammation, lower cholesterol, and lower cancer risk. While there’s no single “miracle” food, incorporating superfoods into your diet is one way to ensure that you are consuming essential nutrients.
34 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
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