The term “superfood” refers to foods that offer maximum nutritional benefits for minimal calories. They are packed with vitamins, minerals, and antioxidants.

No standard criteria or legal definitions classify any food as a superfood at this time. However, most superfoods are plant-based.

Learn more about what qualifies as a superfood, some common examples and their benefits, and tips on how to include them in the diet.

Superfoods is a marketing and media term that was created to help sell products. They typically refer to foods with very high nutritional density.

This means that they provide a substantial amount of nutrients and very few calories. They also contain a high volume of minerals, vitamins, and antioxidants.

Antioxidants are natural molecules that occur in certain foods. They help neutralize free radicals in our bodies. Free radicals are natural byproducts of energy production that can wreak havoc on the body.

Antioxidant molecules decrease or reverse the effects of free radicals that have close links with the following health problems:

Superfoods are not a cure-all food. “A lot of people have unrealistic expectations about these foods, thinking they’ll be protected from chronic diseases and health problems. They may eat one or two of these nutrient-dense foods on top of a poor diet,” explains dietitian Penny Kris-Etherton.

Including superfoods as part of daily nutritional intake is great but only when consuming a healthy, balanced diet overall.

Studies have demonstrated that superfoods rich in antioxidants and flavonoids help prevent coronary heart disease and cancer, improve immunity, and reduce inflammation.

Regularly eating fruits and vegetables is also strongly associated with a lower risk of many lifestyle-related health conditions and overall mortality.

The nutrients they contain help promote a healthy complexion, nails, and hair and increase energy levels. They can also help maintain a healthy weight.

Berries

The higher levels of flavonoids in berries have been shown to lower the risk of a heart attack. A few commonly identified superfood berries include acai berries, blueberries, raspberries, tart cherries, cranberries, and goji berries.

They boast the following benefits:

  • Acai berries: These are small, dark purple berries grown in South America. They contain 19 amino acids and many antioxidants.
  • Blueberries: These are high in fiber, manganese, and vitamin K.
  • Cranberries: These are high in flavonoids that helps lower the risk of urinary tract infection.
  • Goji berries: These are a small red berry native to Asia that are high in vitamin C and E, along with many different types of flavonoids. They are frequently used in Eastern medicine to help treat diabetes and high blood pressure and maintain eye, liver, and kidney health.

Leafy greens

People often identify kale, spinach, Swiss chard, beet greens, and collard greens as superfood leafy greens. These foods are rich in vitamins A, C, E, and K, and many B vitamins.

Leafy greens also contain an abundance of carotenoids, iron, magnesium, potassium, and calcium.

One cup of kale provides 80 micrograms (mcg) of vitamin K, equivalent to 67% of an adult male’s daily needs and 89% of an adult female’s daily needs. Kale and other leafy greens are high in fiber and water content, both of which help to prevent constipation and promote regularity and a healthy digestive tract.

Salmon

The high omega-3 fatty acid content in salmon and other fatty fish, such as trout and herring, can decrease the risk of abnormal heartbeats, reduce cholesterol, and slow the growth of arterial plaque.

Dark chocolate

Research has found that dark chocolate is high in flavonoids. Flavonoids demonstrate antioxidant activity, prevent coronary heart disease and certain types of cancer, and boost the immune system.

The component in chocolate specifically responsible for these benefits is cacao powder. Manufacturers derive this from cacao beans. Bear in mind that chocolate may have added ingredients, such as added sugar, that might negate these benefits.

A person can incorporate these foods into a varied healthy diet when available. However, do not overspend or search too widely trying to find them.

The secret is that any leafy green vegetable or berry in a grocery store will provide many of the same benefits an individual will find in the premium-priced superfoods.

Buy your produce in season and from local sources to ensure the highest nutrient content. Do not discount the humble apple or carrot either — all fruits and vegetables are essentially superfoods.

Replacing as many processed foods as possible with whole foods will drastically improve health.

Quick tips:

These tips can help you get more superfoods into your diet:

  • Snack on nuts, seeds, and dried fruit (no added sugar or salt).
  • Look at the colors on your plate. Is all of your food brown or beige? Then it is likely that antioxidant levels are low. Add in foods with rich color like kale, beets, and berries.
  • Add shredded greens to soups and stir fries.
  • Try replacing some of your beef or poultry with salmon or tofu.
  • Add berries to oatmeal, cereal, salads or baked goods.
  • Make turmeric, cumin, oregano, ginger, clove, and cinnamon your go-to spices to amp up the antioxidant content of your meals.

Taking superfoods in supplement form is not the same as getting the nutrients from the real foods.

Many supplements contain ingredients that can cause a strong biological effect on the body. Supplements might also interact with other medications. Taking supplements could result in vitamin or mineral toxicity, affect recovery after surgery, and trigger other side effects.

Superfoods is a marketing and media term that was created to help sell products. They typically refer to foods with very high nutritional density.

This means that they provide a substantial amount of nutrients and very few calories. They also contain a high volume of minerals, vitamins, and antioxidants.

Including superfoods as part of daily nutritional intake is great but only when consuming a healthy, balanced diet overall.