Which foods are considered superfoods?
Quick facts: Superfoods are foods which are particularly good sources of certain nutrients, but should be consumed in moderation as part of a varied, balanced diet. Examples of everyday superfoods include berries and citrus fruits; leafy greens, broccoli and colourful vegetables; high protein foods of either animal or plant origin; and forgotten favourites like whole grains, olive oil and certain spices.
The word “superfood” can sometimes make certain foods seem rare, expensive or difficult to include in everyday meals. This may create the impression that eating in a healthier way requires major dietary changes or unusual ingredients.
In reality, many superfoods are already part of a typical diet – and you probably already eat some yourself. Far from being an exotic class of food you need to spend a fortune to have, they’re simply foods that provide high levels of certain nutrients in a relatively small amount of calories.
In this blog, we highlight some key examples of superfoods from various major food groups, helping you to understand how beneficial “ordinary” staples can be. Keep reading to learn more.
What are some examples of superfoods?
The first step to incorporating more superfoods into your diet is understanding what they are. This means knowing that “superfoods” isn’t a scientifically regulated category – it’s just a marketing term that can help you to pick out nutrient-rich items when shopping.
As a result, there’s no official list of what is and isn’t a superfood. However, there are plenty of everyday foods which contain lots of nutrients and are therefore a great addition to your diet.
The examples below are a useful starting point, but this list isn’t exhaustive. Any food that has high levels of a certain nutrient can be classed as a superfood.
Which fruits are superfoods?
Fruits are often considered superfoods because they’re naturally rich in vitamins, antioxidants and fibre. These nutrients can contribute to normal immune system function and overall wellbeing.
Another benefit of fruits is that they’re typically consumed raw, meaning there’s less risk of nutrient loss through cooking.
Common examples include:
- Blueberries
- Strawberries
- Oranges
- Pomegranates.
These fruits contain plant compounds such as flavonoids and vitamin C, which are widely studied for their role in supporting normal body functions.1
Which vegetables are superfoods?
Vegetables are one of the most common categories of superfoods due to their high nutrient density and low calorie content.
Examples include:
- Spinach
- Kale
- Broccoli
- Carrots.
Leafy greens such as spinach provide vitamins like folate and vitamin K, while cruciferous vegetables like broccoli contain fibre and plant-based compounds that support a balanced diet.2
Remember, eating lots of one vegetable isn’t the answer, superfood or not. Instead, include a broad variety of vegetables in your diet to get a wider range of essential nutrients and keep your meals feeling fresh and tasty.
Which proteins are superfoods?
Protein-rich foods are often considered superfoods because they provide essential amino acids, as well as vitamins and minerals that support normal body function.
Examples include:
Animal-based sources:
- Eggs
- Chicken
- Salmon and other oily fish
- Dairy products such as yoghurt, milk and cheese.
Plant-based sources:
- Lentils
- Chickpeas
- Nuts (e.g. almonds, walnuts)
- Seeds (e.g. chia, flaxseed).
These foods can also contribute additional nutrients such as iron, calcium and omega-3 fatty acids depending on the source.
Other key superfoods
Some foods don’t fit neatly into one category but are still widely considered superfoods due to their nutrient profile.
Examples include:
- Whole grains (oats, quinoa, brown rice)
- Olive oil
- Green tea
- Spices, such as turmeric and black pepper
Whole grains provide fibre and B vitamins, while olive oil is a source of monounsaturated fats that contribute to normal heart function when consumed as part of a balanced diet.3
When planning a balanced diet, it’s easy to forget the value these hidden gems can have for your wellbeing – especially if you switch from less healthy alternatives. Although you might not think much about what kind of oil you use, there are benefits to be had!
Conclusion
Despite the name, superfoods aren’t rare or exotic – just everyday foods that happen to be rich in nutrients. By understanding what kinds of food fit this high-nutrient definition, you’ll find it easier to include them in regular meals without the need for a big dietary overhaul.
As always, a balanced diet that includes a variety of foods and nutrients is the most important thing.
FAQs
What is the meaning of superfood?
”Superfood” is a non-scientific term used to describe foods that are considered particularly rich in nutrients such as vitamins, minerals, antioxidants or healthy fats. It’s not a formally regulated nutritional category, but rather a marketing term used to highlight nutrient-dense foods.
Superfoods can include fruits, vegetables, grains, nuts, seeds and fish.
Are superfoods real?
Yes, superfoods are real foods that really are healthy for you, but the term itself isn’t scientifically defined. They’re certainly not a cure-all or one-and-done answer to nutritional concerns, and being healthy in moderation doesn’t mean they’re healthy to eat in very high quantities.
While these foods can be beneficial as part of a balanced diet, they’re not magical or superior to other healthy foods.
How do superfoods help your body?
Superfoods can help to support normal body functions because they’re rich in certain essential nutrients such as vitamins, minerals, fibre or healthy fats. These nutrients contribute to energy metabolism, immune system function and general wellbeing.
However, superfoods are most effective when consumed as part of a varied and balanced diet rather than relied on individually.
References
(1) Harvard T.H. Chan School of Public Health. (n.d.). The Nutrition Source – Fruits and vegetables.
https://www.hsph.harvard.edu/nutritionsource/vegetables-and-fruits/
(2) World Health Organization (WHO). (2023). Healthy diet fact sheet.
https://www.who.int/news-room/fact-sheets/detail/healthy-diet
(3) Harvard T.H. Chan School of Public Health. (n.d.). The Nutrition Source – Fats and cholesterol.
https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/fats-and-cholesterol/
