Superfoods generate a lot of hype and are among the healthiest foods to eat daily. While Eating Well lacks a clear definition for superfoods, we view them as nutrient-rich multitasking foods in delicious forms (like antioxidant-packed blueberries).
Some super-healthy foods, however, can be too expensive or hard to find for everyday diets (like goji berries) or are things you might consume only occasionally (sardines, we're looking at you). We're eager to try new foods—and recognize the importance of variety for a healthy diet—but we aim to find superfoods that are easiest to incorporate into your meals. After all, a food’s healthiness doesn’t count if you don't eat it.
Berries
All berries are great sources of fiber—a nutrient that most Americans don't get enough of. Fiber keeps your digestive system healthy and working properly, keeps you feeling full, and it's good for your heart. All berries are good for you, so be sure to mix it up. In the winter, when berries aren't in season, frozen berries (without sweeteners) should be grabbed and used in smoothies, oatmeal or even thawed in yogurt.
Raspberries (one of the best breakfast foods for weight loss) are boasted to have the most fiber at 8 grams per cup and also contain ellagic acid, a compound that may have anti-cancer properties, according to laboratory studies (more research is needed). The same number of blueberries is said to have half the fiber (4 grams), but is packed with anthocyanins, antioxidants that may help keep memory sharp as you age. A cup of strawberries is found to contain 3 grams of fiber, but more than a full day's recommended dose of vitamin C.
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Eggs
A source of high-quality vegetarian protein, your meal might be given more staying power by eggs. About 70 calories and 6 grams of protein are contained in one egg.7 U.S. Department of Agriculture. Food Data Central. Eggs, grade A, large, whole.
Plus, lutein and zeaxanthin—two antioxidants that help keep eyes healthy—are contained in egg yolks. In fact, a connection between egg consumption and reduced risk for late-stage development of age-related macular degeneration, a leading cause of blindness in people over 65, was linked in one study.8 Your skin may also be shielded from UV damage by lutein.
Sweet Potatoes
Sweet potatoes display a brilliantly orange color, showcasing their abundant alpha and beta carotene. The body actively converts these beneficial compounds into the active form of vitamin A, which works to keep your eyes, bones, and immune system healthy. These potent phytochemicals also function as antioxidants, effectively sweeping up disease-promoting free radicals. One medium sweet potato (about 1/2 cup) delivers nearly four times the recommended daily value of vitamin A, along with a variety of nutrients such as vitamin C and B6, potassium, manganese, lutein, and zeaxanthin.
Broccoli
This green powerhouse packs vitamins A, C, and K, which help with bone health, as well as folate. Additionally, another reason broccoli frequently earns a top spot on "superfoods" lists is that it delivers a healthy dose of sulforaphane, a type of isothiocyanate that researchers believe can thwart cancer by stimulating the body's detoxifying enzymes.
Oats
Oats serve as a breakfast staple and a superfood. Eating more oats easily boosts your fiber intake and creates a filling breakfast. Plus, oats are whole grains with no added sugar. For a superfood meal or snack, use plain oats to create blueberry oat cakes, homemade granola with fruit and yogurt, or DIY energy bites with peanut butter.
Spinach
Dark leafy greens are great for your health—and spinach is no exception. It packs essential nutrients, including vitamins A, C, and K, fiber, iron, calcium, potassium, magnesium, and vitamin E. Spinach also contains lutein and zeaxanthin, antioxidants that studies suggest may support weight loss and reduce the risk of diabetes and some cancers. However, researchers have conducted much of this research in laboratory settings rather than clinical trials, so more studies are needed to confirm these potential benefits.
Tea
Studies show that regularly drinking black or green tea may reduce your risk of Alzheimer’s disease and vascular dementia. The flavonoids in tea may offer additional health benefits—such as lowering the risk of diabetes and some cancers, promoting healthier teeth and gums, and supporting stronger bones—but much of this research comes from lab studies, so researchers need more clinical evidence. No matter which variety you choose, maximize the benefits of flavonoids by drinking freshly brewed tea. If you prefer cold tea, add a splash of lemon juice—the citric acid and vitamin C in lemon, lime, or orange preserve the flavonoids.
Nuts
What can't nuts do? They pack healthy polyunsaturated fats and magnesium, two important nutrients for heart health. These nutrients may offer protection against insulin resistance, which can lead to diabetes. Research suggests the antioxidant compounds and nutrients in nuts help with weight management and reduce the risk of some cancers, though more studies are needed. Plus, nuts provide insoluble fiber, which may support your digestive system by feeding beneficial gut bacteria. Spread nut butter on toast, grab a handful of nuts for a snack, or make your own simple trail mix.
Oranges
Oranges are considered an underrated fruit. The humble orange is regarded as an excellent source of vitamin C; just one large orange (or a cup of OJ) is known to contain a full day's dose. Vitamin C is recognized as critical for the production of white blood cells and antibodies that fight off infections; it's also acknowledged as a powerful antioxidant that helps protect cells from free-radical damage and is said to play a key role in the production of collagen. Oranges are also noted for being high in fiber and folate.
Yogurt
Yogurt contains probiotics, often referred to as "good bacteria," that actively help maintain your gut health. It's also rich in calcium. Just 1 cup of yogurt provides nearly half the recommended daily value of calcium and delivers essential nutrients like phosphorus, potassium, zinc, riboflavin, vitamin B12, and protein. You should choose Greek-style yogurt for an even bigger protein boost, and whenever possible, reach for plain varieties. Flavored yogurts tend to have a lot of added sugar, which adds unnecessary calories without providing much nutrition.
