25 Superfoods You Should Be Eating: Greens, Reds, Proteins, and More

Superfoods.

You see the term everywhere but is it legit?

Or another marketing buzzword to get you to spend your hard-earned dollars on crap?

When used correctly, superfoods are legit and the term is used to describe foods that have very high nutritional values.

Superfoods are chock-full of:

• Vitamins
• Minerals
• Antioxidants

...and can strengthen your overall health to help your body be a well-oiled machine.

Here's our picks for the top 25 superfoods that you should be consuming.

GREEN SUPERFOODS

1) GREEN TEA has been used for centuries in traditional Chinese and Indian medicine to support digestion, control bleeding, heal wounds, improve heart health, and regulate body temperature.

It is high in antioxidants, including the catechin epigallocatechin gallate (EGCG).

According to studies, EGCG can fight inflammation and protect against heart disease, diabetes, and certain types of cancer.

2) SPIRULINA, a type of blue-green algae, is loaded with antioxidants, B vitamins, vitamin C, copper, and iron. It's also high in protein, with 4 grams per teaspoon.

Research suggests spirulina can improve exercise performance by improving VO2 max and supporting a healthy immune system function.

3) SPINACH and other dark green leafy vegetables are a staple component in any healthy diet.

In addition to its high vitamin and mineral content, spinach contains antioxidants tied to lower levels of inflammation and protection against chronic diseases. 

4) KALE is king.

One of the most nutrient-dense foods on the planet, kale contains calcium, fiber, antioxidants, iron, vitamin K, and vitamin C, along with other disease-fighting nutrients.

One 2021 study found that nitrite-rich vegetables, including kale and spinach, can lower blood pressure and reduce the risk of cardiovascular disease.

5) WHEATGRASS is jam-packed with a powerful combination of nutrients, which offer many proven health benefits.

It is an excellent source of antioxidants, including glutathione, vitamin C, and vitamin E. According to research, wheatgrass also contains enzymes that can support digestion by helping your body break down food and absorb nutrients. You can enjoy the health benefits of wheatgrass by blending it into a smoothie or juice.

6) CILANTRO contains vitamins A, C, and K, but it also contains quercetin, which is a flavonoid with antioxidant properties. 

According to one 2022 study published in Molecules, the compounds found in cilantro may aid in protecting against heart disease, lowering blood sugar, and fighting inflammation.

7) AVOCADO is high in heart-healthy fats, fiber, vitamins, and minerals.

Like olive oil, avocado is a good source of monounsaturated fats, which can help lower bad cholesterol levels and reduce your risk of heart disease and stroke.

8) KIWI...is one of the most underrated yet nutritionally dense fruits on the planet.

Packed with fiber and vitamins C and K, one kiwi fruit weighing 100 grams (3.5 ounces) provides 3 grams of fiber, 83% of the Daily Value (DV) for vitamin C, and 34% of the DV for vitamin K. 

RED SUPERFOODS

9) POMEGRANATES are vibrantly colored fruits packed with edible seeds, called arils, that taste similar to cranberries. Rich in flavonoids, potent antioxidants, and vitamins C and K, fresh pomegranate offers several health benefits.

According to one study published in Advanced Biomedical Research, pomegranate can help treat or prevent disease risk factors, including high blood pressure, oxidative stress, high cholesterol, high blood sugar, and inflammation.

10) STRAWBERRIES are a nutrient powerhouse of vitamins, minerals, and antioxidants that can support your health and well-being.

Besides being refreshing and delicious, one cup of sliced strawberries provides 3 grams of fiber and 108% of the DV for vitamin C. This vital nutrient is required for many processes in the body, including the formation of collagen, wound healing, and proper immune system functioning.

11) TART CHERRY contains antioxidants known as anthocyanins, which help fight inflammation and oxidative damage in the body.

Studies suggest tart cherry juice has a significant benefit on exercise performance. In particular, it can enhance blood flow, improve muscle function and reduce muscle damage and soreness in athletes.

12) GOJI BERRIES are considered one of the best foods for human health because they contain beneficial plant compounds called phytochemicals.

One of the key phytochemicals considered responsible for the health benefits of goji berry consumption is polysaccharides, a type of complex carbohydrate. According to one study published in Biomolecules, the compounds and nutrients present in berries can improve eyesight, protect against aging and age-related eye disease, and prevent fatigue.

Goji berries are often sold in dried form or added to dietary supplements and juice blends. You can sprinkle them on your salad just as you would raisins.

PROTEINS

13) SALMON is naturally high in omega-3 fatty acids, vitamin D, and other health-promoting nutrients.

It is rich in healthy fat to support heart and brain health and contains a range of B vitamins, selenium, and phosphorus. Studies suggest that omega-3s found in salmon may improve cognitive function and reduce the risk of breast cancer and heart disease.

14) TUNA is packed with many beneficial nutrients, including protein, vitamin B12, selenium, and zinc.

It’s also an excellent option for athletes who want to increase their protein intake without adding too much fat or calories. One 3-ounce portion of raw yellowfin tuna has 21 grams of protein, less than one gram of fat, and 93 calories.

15) EGGS are one of the healthiest foods you can eat.

Inexpensive and easy to incorporate into meals - one large egg provides 6 grams of protein and 70 calories. They also contain beneficial nutrients, including B vitamins, selenium, choline, vitamin A, phosphorus, and iron. 

16) OYSTERS are often considered to be the superfood of the sea.

High in protein, omega-3 fatty acids, and vitamins and minerals, one 100-gram (3.5 ounce) serving contains 9 grams of protein and more than 100% of the DV for zinc, copper, and vitamin B12.

17) GREEK YOGURT is a high-protein food with many health benefits.

Twice as much protein as regular yogurt, with half the carbs and sugar. It's a good bang for your buck and a great way to incorporate more protein into your meals.

This superfood also contains probiotics, which improve your gut microbiome and support healthy digestion.

Opt for sugar-free versions that use natural sweeteners.

FERMENTED SUPERFOODS

18) KIMCHI is an excellent source of probiotics due to the fermentation process it takes to make it.

So good, it slaps. 

Low in calories, it contains beta-carotene and other beneficial compounds that can protect against chronic health conditions.

19) KOMBUCHA is made by adding bacterial strains, sugar, and yeast to black or green tea and allowing it to ferment.

In addition to probiotics, it contains antioxidants which can improve your digestion and overall health. Studies suggest kombucha made from green or black tea possesses strong antibacterial properties, especially against Candida yeasts and bacterial infections.

20) SAUERKRAUT is made from fermented cabbage.

This superfood contains a whopping 4 grams of fiber and 27 calories in a one-cup serving and is packed with probiotics beneficial for the gut.

Regularly including sauerkraut in your diet can help you maintain a healthy weight. This is because its high fiber, low-calorie content can keep you fuller longer and reduce the total amount of calories you consume in a day. 

NUT, SEEDS, AND GRAINS

21) BRAZIL NUTS are high in selenium, antioxidants, healthy fats, vitamins, and minerals.

A single Brazil nut provides 175% of the DV for selenium, an antioxidant that plays many important roles in the body.  Studies suggest that higher intakes of selenium can improve immune system function. It may also play a role in cancer prevention and counteracting certain viral infections.

22) LENTILS are a good source of plant protein, thiamine, iron, folate, phosphorus, and potassium.

An excellent source of fiber, lentils support healthy digestion and enhance satiation.

One cup of cooked lentils provides 18 grams of protein and 16 grams of fiber.

23) COCONUT is high in healthy fats called medium-chain triglycerides (MCTs).

MCT molecules have a unique structure that makes them easier to digest.  Research indicates that MCTs are associated with several benefits, including improved cognitive function and a more favorable lipid profile than other fat types.

24) CHIA SEEDS add a boost of antioxidants, protein, and fiber.

Two tablespoons provide 5 grams of protein and 10 grams of dietary fiber and are the richest source of plant-based omega-3 fatty acids.

25) WALNUTS are an excellent source of copper, which is important for collagen formation, immune health, red blood cell production, and manganese, which is vital for bone health.

One ounce of walnuts provides 42% of the DV for manganese and 50% of the DV for copper.

BOTTOM LINE

TLDR;

Superfoods are foods that offer maximal nutritional benefits. They’re packed with vitamins, minerals, fiber, and antioxidants to aid in disease prevention and improve your health and well-being. 

No single superfood contains all of the nutrients and beneficial compounds you need to achieve optimal health. That’s why it is important to incorporate a variety of these colorful superfoods into each meal. Additionally, you can add superfood powders into your daily routine to ensure your bases are covered.