Although there is a lot of hype around superfoods, they are actually among the healthiest foods to consume on a daily basis. Superfoods aren’t exactly defined in scientific terms, but at EatingWell, we consider them to be multipurpose foods that are nutrient-dense and packed with anti-disease properties (e.g., antioxidant-rich blueberries).
However, some incredibly healthful foods—like goji berries, for example—are either too costly or difficult to locate to include in our regular diets, or they’re something you’d probably only eat sometimes, like sardines. Variety is key for a healthy diet, so we’re all for trying new foods, but we also wanted to identify the superfoods that will be the simplest to include in your diet. Ultimately, the nutritional value of a food item is meaningless if it isn’t consumed.
Real, whole foods—many fruits and vegetables, whole grains, healthy proteins and fats, and little to no added sugar or sodium—are the mainstay of the healthiest diets and meals available. Although there are many more healthful foods that aren’t on this list, such as lentils, bananas, and beets, it’s a fantastic place to start if you want to include more nutritious foods in your diet.
Here is a list of ten common superfoods that are simple to find and easy to eat, making eating healthfully enjoyable.
1. Berries
Fiber is a nutrient that most Americans don’t get enough of, and all berries are excellent providers of it. In addition to being heart-healthy, fiber helps maintain the health and functionality of your digestive system and helps you feel full. Berries are all healthy, so make careful to vary your intake. During the winter months, when berries aren’t in season, you can use frozen berries (without added sugar) in yogurt, oatmeal, or smoothies. One of the finest breakfast foods for weight loss is raspberries, which have the highest fiber content (8 grams per cup) and an anti-cancer chemical called ellagic acid.
While blueberries include half the fiber (4 grams) of the same quantity, they are rich in antioxidants called anthocyanins, which may help maintain cognitive function as you age. Three grams of fiber and more than the daily required amount of skin-firming vitamin C can be found in a cup of strawberries.
2. Eggs
Eggs are a great vegetarian protein source that can help your meal last longer. Six grams of protein and roughly 70 calories make up one egg. Additionally, lutein and zeaxanthin, two antioxidants that support eye health, are found in egg yolks. Actually, lutein and zeaxanthin are associated with a lower risk of age-related macular degeneration, which is the primary cause of blindness in adults over 65, according to study published in 2019 in PLOS One. Additionally, lutein may protect your skin from UV ray damage.
3. Sweet Potatoes
Sweet potatoes’ alpha and beta carotene content accounts for their striking orange color. These substances are transformed by the body into the active form of vitamin A, which supports the health of your immune system, bones, and eyes. Additionally, these phytochemicals eliminate free radicals that cause disease by acting as antioxidants. approximately four times the daily recommended amount of vitamin A can be found in one medium sweet potato (approximately 1/2 cup), along with small amounts of vitamin C and B6, potassium, manganese, lutein, and zeaxanthin.
4. Broccoli
This superfood is loaded with folate and vitamins A, C, and K, which support healthy bones. Broccoli routinely ranks first on lists of “superfoods” for another reason: it provides a good dosage of sulforaphane, an isothiocyanate that is believed to prevent cancer by promoting the body’s detoxification enzymes.
5. Oats
A breakfast mainstay, oats are a true superfood. Increased oat consumption makes for a satisfying breakfast and is a simple method to increase your intake of fiber. Furthermore, plain oats contain no added sugar and are a full grain. Start with simple oats and turn them into things like blueberry oat cakes, make your own granola to eat with fruit and yogurt, or make your own energy bites with peanut butter for a superfood meal or snack.
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6. Spinach
Lean greens are beneficial to the body. Vital elements including vitamins A, C, and K, as well as some fiber, iron, calcium, potassium, magnesium, and vitamin E, are all abundant in spinach. Eating more greens, such as spinach, has been linked to weight loss, a lower risk of diabetes, younger-looking eyes, and a stronger immune system.
7. Tea
According to studies, drinking tea on a regular basis can improve your teeth, gums, and bones while also lowering your chances of diabetes, Alzheimer’s, and some types of cancer. Flavonoids are a type of antioxidants that are abundant in tea. Drinking freshly brewed tea will optimize the potency of its flavonoids, regardless of the type you select. Add a little lemon juice to your cold tea if you want to keep it refrigerated. The citric acid and vitamin C in the lemon, lime, or orange juice help preserve the flavonoids.
8. Nuts
What are nuts incapable of? Rich in magnesium and heart-healthy polyunsaturated fats, they are a great source of minerals. Additionally, these nutrients might provide defense against insulin resistance, a risk factor for diabetes. Antioxidant substances present in nuts, such as resveratrol and ellagic acid, might lessen the damage that free radicals cause to your body.
This may lessen the risk of cancer by reducing inflammation. Nuts also include insoluble fiber, which may maintain your health by nourishing good microorganisms in your digestive system, according to research. Spread some nut butter on toast, have some almonds as a snack, or assemble a basic trail mix on your own.
9. Oranges
The orange fruit is underappreciated. A single large orange, or a cup of orange juice, provides an entire day’s worth of vitamin C, making the humble orange a great source of the vitamin. In addition to being an effective antioxidant that helps shield cells from free-radical damage and is essential for the production of collagen that firms up the skin, vitamin C is also necessary for the production of white blood cells and antibodies that fight off infections. Oranges are also a good source of folate and fiber.
10. Yogurt
The “good bacteria” or probiotics included in yogurt aid in maintaining the health of our digestive systems. It has a lot of calcium as well. One cup of yogurt has over half of the daily required amount of calcium, along with protein, potassium, zinc, riboflavin, vitamin B12, phosphorus, and zinc. For an even greater protein boost, go for Greek-style yogurt and, if at all feasible, stick to plain. A lot of additional sugar is typically added to flavorful yogurts, adding calories without any nutritional value.
