Lifestyle

The Ultimate Superfoods List: 19 Superfoods to Add to Your Routine in 2025

by: Ashley Reut

Published on Feb 5th 2025

Whether you’re sticking strong to your New Year’s resolutions or maintaining a commitment to better your health, you could probably use some superfoods in your life. They won’t give you super powers sadly, but they can supercharge your energy levels or clear up your skin potentially.

The term superfood is a bit of a misnomer (more on that later), but it’s been thrown around for ages — according to Harvard, it started around the time of World War I with the humble banana.

Though it might be mostly a marketing technique, the term superfood is generally based on when a food has high levels of something beneficial (like antioxidants or Vitamin C). There are other factors and the target is always moving as with many food and nutrition topics.

While you might expect to see exotic things like açai berries or cacao on the list, everyday ingredients count too, like kiwi or dark leafy greens. Whatever your health and wellness goals, incorporating some more superfoods into your diet certainly won’t hurt you (unless you have allergies in which case you should consult your doctor first).

Even just incorporating more high protein meals into your weekly arsenal can boost your confidence and overall health. Some might consider lean steak or grilled chicken a superfood in some cases. Cooking with and eating superfoods doesn’t have to mean buying a new trendy food or supplement — you just might discover that the simple things are the most effective.

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What Are Superfoods?

Superfood smoothie bowl — *Learn to incorporate superfoods into your diet with cooking classes (via Canva)*

As with a lot of things in the nutrition and wellness space, there isn’t necessarily a scientific definition for superfoods. It’s not a medical term and truth be told it’s actually more of a marketing term than anything, but that doesn’t mean superfoods don’t have real benefits.

There is however a Merriam-Webster Dictionary definition that can provide some clarity. A superfood is a food that is a rich source of certain compounds (could be antioxidants, vitamins, fiber or fatty acids) and is beneficial to a person’s health. You could also consider it to be a food that offers several health benefits beyond just its inherent nutritional value.

So while the term superfood might technically be a marketing ploy, there’s at least some value there. You should always do your own research though! If you want to boost your health and start cooking with superfoods, you can supercharge your culinary skills with cooking classes in Atlanta, cooking classes in Orlando or cooking classes in Indianapolis (to name a few).

Top Superfoods for Better Health

1. Dark Leafy Greens

It may not seem glamorous but dark leafy greens are one of the best superfoods out there. You probably know it deep down but we could all benefit from more greens in our diet.

Whether it’s for the fiber, the vitamins and minerals or just that subtle glow you get from being well-nourished, it’s time to add more greens to your weekly meals. Go for spinach, swiss chard and collard greens above iceberg or even romaine for the most nutrient-density.

2. Beans

Perhaps even less exotic than lettuce, beans are another true superfood. Not only are they a decent source of protein (when paired with whole grains, rice or nuts) they are one of the most effective sources of fiber.

Helping your body to clear toxins is the best way to look and feel healthy. Plus, beans are the base for a ton of vegetarian Mexican food recipes so it’s easy to make them delicious. This applies to all beans from garbanzo to kidney and beyond.

3. Brazil Nuts

Brazil nuts for superfoods — *You only need to eat one Brazil nut a day to get the benefits (via Canva)*

Most nuts have some nutritional benefits to them, but Brazil nuts really are a superfood. Plus, you only need to eat one a day to get the benefits! Just one a day delivers all the selenium you need, helping with blood sugar regulation, lowering inflammation and aiding in cognition.

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4. Salmon

You’ve probably heard or seen salmon talked about as a superfood before, and it’s one of the best. Rich in omega-three fatty acids and compounds like astaxanthin, wild-caught salmon is major for reducing inflammation and protecting against oxidative stress.

Just don’t overdo your weekly fish consumption because mercury is still a concern. There are so many tasty ways to prepare salmon for a healthy dinner or lunch ideas for adults.

5. Berries

While a carton of berries at the store has steadily increased in price, the nutritional benefits make it a worthwhile investment. Your favorite berries all qualify as superfoods whether they’re sweet summer strawberries or plump juicy blueberries.

They’re a great source of antioxidants, and compared to other fruits, they’re relatively low in naturally occurring sugars. Fresh or frozen berries are always a popular and healthy snack for kids too.

6. Green Tea

Green tea is one of those superfoods that nobody is surprised that it’s packed with good stuff. Its signature bitter taste is only part of what makes it so valuable for your body. A high concentration of polyphenols act to prevent you from oxidative stress and aging at a cellular level, improving everything from cognition to collagen. Matcha powder is the most nutrient-dense version.

7. Extra Virgin Olive Oil

The distinction between extra virgin olive oil and regular olive oil is massive and cannot be understated. Extra virgin olive oil is a superfood, great for healthy skin, digestion and heart health.

Regular olive oil is often mixed with cheap seed oils that oxidize readily and can have the exact opposite effects on your health. Buy your EVOO from a reputable brand and make sure it comes in a dark container so the light can’t degrade it.

8. Mushrooms

We’re not talking about your run-of-the-mill baby bella mushrooms, although those are good too. Mushrooms like chag, turkey tail, reishi or lion’s mane have become such powerful and popular superfoods that they’re available in a powdered form. The benefits range from an immune boost to cancer-cell suppression and improved energy levels.

9. Grass Fed Beef

It’s old, inaccurate research that says red meat is bad for you. In fact, a lean cut of grass-fed beef is actually a superfood. It’s great for building and maintaining lean muscle, improving stored iron levels and the cognitive benefits that come from a natural source of creatine are big as well.

Grass-fed cows have higher levels of vitamins because they are eating that dark green grass, and you can taste and feel the difference in your steak. Opt for grass-fed and grass-finished for the biggest benefit.

10. Eggs

An egg a day keeps the doctor away! Isn’t that what they say? Jokes aside, eggs are a big-time superfood. Free-range and organic is the best, and you can tell the quality and nutrient density of your eggs just by the color of the yolks.

Eggs as nature intended are a deep orange hue, while grain-fed, bleached and mass-produced eggs end up a soft yellow. An incredible source of choline, protein and vitamins, get your eggs in daily.

11. Turmeric

Turmeric as Superfood — *Turmeric is easily added to many Indian dishes (via Canva)*

If you aren’t making Indian food on a regular basis, you might struggle to find ways to incorporate turmeric into your cooking. But this superfood is readily available in supplement form and can be added to any smoothie or yogurt bowl without much impact on the taste.

It’s great for lowering inflammation and can even help decrease joint pain.

12. Cruciferous Veggies

This is another one that probably isn’t very surprising, but cruciferous veggies are one of nature’s finest superfoods. Broccoli, brussels sprouts, cauliflower and even cabbage are all packed with fiber and are powerful detox tools.

This is especially important for women of childbearing age. Roast them, eat them raw with hummus or find some other way to get a few servings each day.

13. Ginger Root

This signature spicy root is polarizing, but the verdict is clear: it’s a superfood, packed with powerful anti-inflammatory properties. Add it to your morning celery juice, dice it up and add it to sauces or juice it straight up for a wellness shot.

14. Cacao

Technically, you can say chocolate is a superfood, but that statement comes with a big asterisk next to it. No, milk chocolate doesn’t count sadly. It’s the cacao that’s prevalent in much higher quantities in dark chocolate that offers all the health benefits from improved cognition to lower blood pressure and even an antioxidant effect.

When you pick up a bar of dark chocolate, aim for 80% cacao or higher for maximum benefits. Or, use straight-up cacao nibs in a smoothie or on top of yogurt.

15. Beets

Beets for superfoods — *Beets are full of antioxidants and fiber (via Canva)*

Beets are one of those foods that definitely taste healthy, so learning that it’s a superfood probably doesn’t shock you. Apart from all the antioxidants and fiber, beets can actually improve your cardio fitness.

You still have to do the actual working out but properties of beets can aid in blood flow to muscles, helping ward off muscle fatigue in sports.

16. Avocado

These beloved fruits, though they’re regarded as veggies, are a delightfully creamy and versatile superfood. These big green beauties are famous for being expensive, but they’re rooted in so many staple recipes and widely beloved that people will pay pretty much any price for guacamole.

Or, for a morning piece of avocado toast (with an egg or two for extra benefits) that’s loaded with healthy fats and vitamins C and E for healthy, supple skin.

17. Almonds

These humble nuts might not seem like the poster child for health and wellness, but you can be sure they are indeed superfoods. Compared to the fat in other nuts, like peanuts for example, almonds contain more magnesium and vitamin E.

Almond oil doesn’t oxidize as readily as peanut oil and contains more omega-3 and less omega-6 fatty acids. While you could broadly say nuts are a superfood, some nuts are better than others.

18. Sardines and Mackerel

These tiny, fatty fish are potentially less popular superfoods but are packed with benefits nonetheless. Even anchovies qualify, and in addition to being great sources of omega-3 fatty acids, they’re a strong source of dietary vitamin D too!

They might be an acquired taste, but the health benefits they provide is well worth pushing through your initial distaste for these salty little guys. Enjoy them with salads or grilled bread for a light dinner idea that will boost your health.

19. Fermented Foods

Your gut and your brain are directly linked, and there’s a reason that gut health has become an increasingly important topic and area of research. While probiotics are a major part of the supplement market, you don’t have to spend money on pills and powders when you can improve your gut health with your food choices.

Fermented foods are one of the original superfoods, and many cultures have their own that have been important for many generations. From sauerkraut to miso to kimchi, kefir and plain ol’ pickles, incorporate these fermented goodies daily for best results.

Disadvantages of Superfoods

While superfoods sound so incredible, it can leave you wondering if there’s a hidden downside or disadvantage to superfoods. From a health standpoint, there’s little to no disadvantage to superfoods unless you have an underlying allergy or intolerance to some of the items.

It’s always best to consult with a registered dietitian or your doctor if you’re concerned. From a cost standpoint, some of the items can be expensive, especially if you are buying the best of the best.

Yes, it’s better for you to have organic berries, but if they’re too expensive, there’s plenty of benefit to conventionally grown. Same thing with eggs, salmon and beef. If you can’t afford or don’t want to spend your money on organic, free-range, wild-caught and grass-fed and grass-finished, you can still get some benefit from a regular version.

Be wary of processed versions of superfoods that are just trying to sell a quick fix. Taking a pill form of omega-3 fatty acids is fine, but getting your vitamins, minerals and micronutrients from food is always preferred.

Superfoods FAQs

What is the Healthiest Superfood?

There really is no such thing as the healthiest superfood, especially considering the term isn’t even scientific. Even if it were, it would be impossible to pick just one that’s better than all the others.

It’s like asking which bodily system is the most important. You kind of need them all! And different superfoods offer different levels of different micronutrients that create different benefits.

You might expect superfoods to be items like nutritional yeast, goji berries and bee pollen, but the truth is there are some everyday ingredients that are a lot more powerful than you think. Making yourself a meal with multiple superfoods is a great way to boost your health, and it can be simple!

Start your day with an egg baked in half an avocado and a side of berries. For dinner, some grass-fed steak and sautéed mushrooms with a side of sauerkraut is amazing for your gut.

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