People love hearing about purported silver bullets for good health, but while there is no single food solution to losing weight or staving off disease, dietitians have identified several ‘superfoods’ that pack a major nutritional punch.
Superfoods have captured attention for their promise to improve cardiovascular health, protect against cognitive decline, and help stave off chronic disorders like type 2 diabetes.
They have a high concentration of vitamins and minerals that go above and beyond when it comes to giving the body what it needs to keep going.
Still, it’s important to remember that no food, not even a superfood, is a panacea for poor health, though it could help.
Johannah Katz, a Florida-based dietitian, said: ‘Optimal health relies on the synergy between various nutrients and food groups, meaning that eating a variety of foods is essential to ensure your body gets everything it needs to function properly.’
Some of the most nutrient-packed foods include berries, dark leafy greens, salmon, and sweet potatoes.
Ms Katz added: ‘While I think the word “superfood” is overused and largely a marketing term, there are certain foods that are exceptionally nutrient-dense that provide a high concentration of vitamins, minerals, antioxidants or other beneficial compounds that promote health.’
Thankfully, the list of superfoods is a long one, providing ample opportunity to incorporate mineral- and nutrient-dense foods into your regular diet.
Below, DailyMail.com details 11 favorite ‘superfoods’ of dietitians.
Dark leafy greens
Packed with zinc, iron, magnesium, calcium, folate, and vitamin C, their high fiber content helps promote a feeling of fullness that lasts longer
Dark leafy greens, such as spinach and kale, are the epitome of a superfood.
Rich in zinc, iron, magnesium, calcium folate, and vitamin C, they can help you feel fuller for longer thanks to their high fiber content.
They have shown potential to help reduce the risk of certain chronic diseases, including cardiovascular disease and type 2 diabetes.
Dark leafy greens are also rich in carotenoids that protect cells against free radical toxins, further helping to prevent breast, bladder, and lung cancers.
Berries
Berries have demonstrated potential in supporting the treatment of digestive and immune disorders
Berries are nutritional powerhouses in vitamins, minerals, antioxidants, and fiber, as well as phenolic compounds that have been linked to benefits for eye, brain, heart, and metabolic health.
They have been linked to lower levels of inflammation, which can lead to expansive cell and tissue damage.
Berries have also shown promise in the treatment of digestive and immune disorders, specifically benefitting the mouth, esophagus, stomach, small and large intestine, microbiome, and immune system.
They’re a staple of the MIND diet, which was developed to slow the progression of cognitive disorders such as Parkinson’s disease and dementias such as Alzheimer’s disease.
Strawberries and blueberries have been singled out as the most beneficial and nutrient-packed.
Cruciferous vegetables
This family of foods is rich in glucosinolates, specifically, plant compounds that have shown anti-cancer benefits
Broccoli, cabbage, brussels sprouts, and cauliflower are just a few of the most nutrient-packed cruciferous vegetables.
This family of foods is rich in glucosinolates, specifically, plant compounds that have shown anti-cancer benefits.
Cruciferous vegetables are also full of fiber, vitamins C, E, and K, as well as folate, known to benefit brain function and heart health.
Some studies have also pointed to this family of foods’ ability to fight depression.
Salmon
Salmon is an excellent source of omega-3 fatty acids, which are essential for brain, joint, and immune health. These fatty acids are especially valued for their heart-health benefits
Salmon is known for being one of the best sources of omega-3 fatty acids, critical for brain, joint, and immune health.
Omega-3s are particularly known for their heart-health benefits. Eating fatty acid-rich foods has been shown to improve cholesterol levels, maintain healthy blood pressure, and reduce triglycerides—fats in the blood that have been associated with stroke.
Salmon is also low in saturated fat, which translates to a lower risk of heart disease.
Ms Katz said: ‘Salmon is one of the richest sources of EPA and DHA (two types of omega-3s), and also a low-mercury fish option. [One] 3-ounce [portion] offers 22 grams of protein and is also a great source of vitamin D, iron, selenium, astaxanthin and B vitamins.’
Nuts and seeds
Walnuts, hazelnuts, almonds, and pecans are all excellent sources of plant protein
Rich in fiber, protein, antioxidants, and heart-healthy fats, nuts and seeds are nutrition heavyweights.
Lauren Manaker, a South Carolina-based dietitian, said: ‘Walnuts are often hailed as a superfood due to their impressive nutritional profile, particularly their concentration of ALA omega-3 fatty acids.’
Walnuts, hazelnuts, almonds, and pecans are all excellent sources of plant protein.
Ms Manaker added: ‘Alpha-linolenic acid (ALA) is a plant-based omega-3 fatty acid that may play a role in heart health, as data suggests this nutrient is linked to a reduction in inflammation and improved heart health measures. Beyond heart health, ALA has been linked to benefits for brain function.’
Avocados
Avocados are rich in healthy fats that enhance skin health, fiber that promotes regular digestion and curbs appetite, and vitamin E, which supports healthy aging
Avocados are full of healthy fats that improve skin health, fiber that keeps digestion regular and satiates appetite, and vitamin E that supports health aging.
They also provide high levels of riboflavin, niacin, folate, pantothenic acid, magnesium, and potassium.
All of these minerals support cell health, DNA repair, metabolism, bone and muscle health, a healthy heart, and electrolyte balance.
Legumes
Legumes include beans, lentils, peas, soybeans, alfalfa, and peanuts. They’re a staple in doctor-approved diets, including the Mediterranean diet and the DASH eating plan
Legumes include beans, lentils, peas, soybeans, alfalfa, and peanuts. They are also full of fiber, B vitamins, zinc, magnesium, potassium, and iron, and they are affordable and shelf-stable.
They’re a staple in doctor-approved diets, including the Mediterranean diet and the DASH eating plan.
The American Heart Association recommends beans and other legumes as part of a healthy diet. They have been shown to potentially reduce cholesterol, reduce diabetes risk, and lower blood pressure.
Legumes also provide energy for the trillions of microorganisms that live in the gut known as the microbiome. They’re also fuel for liver and muscle tissues.
Sweet potatoes
Sweet potatoes are packed with vitamins A and C for immune support, fiber for digestion and blood sugar control, and manganese to promote bone strength and metabolism
Sweet potatoes are rich in vitamins A and C, powerful antioxidants that boost the immune system, and dietary fiber, aiding digestion and blood sugar stabilization.
High manganese content also contributes to better bone and metabolic health.
Ms Manaker said: ‘Moreover, sweet potatoes contain various other important nutrients, such as potassium.
‘Their lower glycemic index and anti-inflammatory properties further enhance their status as a superfood.’
Fermented dairy
Fermented dairy products like yogurt and kefir offer calcium and probiotics, supporting a healthy microbiome, stronger bones, heart health, and a lower risk of type 2 diabetes
Fermented dairy products, particularly yogurt and kefir, provide a dual calcium and probiotic punch.
In addition to promoting a healthy microbiome, fermented dairy has been linked to better bone and heart health, as well as a reduced risk of type 2 diabetes.
When choosing yogurt or kefir, opt for varieties with little to no added sugar.
Greek and Icelandic yogurts are especially good options. Compared to traditional flavored yogurts, they typically offer more protein and less sugar.
Tofu
Tofu, made from condensed soy milk, contains all nine essential amino acids, making it a ‘complete protein’
Tofu is one of the best plant-based protein options out there.
Tofu, made from condensed soy milk, contains all nine essential amino acids, making it a ‘complete protein.’
Most of its health benefits are tied to its high isoflavone content, which is linked to a reduced risk of osteoporosis and certain types of cancer, namely breast and endometrial cancers.
Dietitian Amy Brownstein said: ‘It is a great source of calcium, iron and protein. Plus, it is incredibly versatile: blend it in smoothies, soups or sauces for a nutrition boost.’
Green tea
Green tea is rich in epigallocatechin gallate, an antioxidant thought to help protect against chronic diseases like diabetes, heart disease, and some cancers, though the evidence is mixed
No, it’s not technically a food. But it makes an excellent addition to your regular diet.
It’s particularly known for being high in epigallocatechin gallate, an antioxidant believed to protect against chronic diseases, including diabetes, heart disease, and certain forms of cancer (though evidence is mixed).
It can also improve cognitive function. A 2020 study suggested a 64 percent lower chance of cognitive impairment in middle-aged and older adults, though more human studies are needed.
It also positively impacts metabolism, especially when combined with aerobic exercise, making it a promising tool to promote fat-burning.
