18 Best Superfoods To Eat In 2025
One of the best ways to eat a healthy diet is by adding more superfoods to your grocery cart. Superfoods have robust nutritional profiles and often contain multiple vitamins, minerals and antioxidants.
In general, the term superfood is an adjective used to describe foods that have minimal downside when you add them to your diet. Superfoods don’t have an official definition, but there are commonly agreed-upon qualities that make a superfood super.
But what are superfoods exactly? Can I eat as much superfood as I want without gaining weight? If you have these or similar questions, this guide is here to help clear up what these foods are and how to best add them to your diet.
While no one food does it all when it comes to health and nutrition, a superfood is generally considered to be a top pick to consume. If you want to give your diet a boost, keep reading for the top 18 superfoods to incorporate into your healthy eating routine.
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What Are Superfoods?
Superfoods are actually quite self-explanatory. The term superfoods refers to foods that have a well-rounded nutritional profile and also contribute to overall health by boosting immunity or anti-inflammatory processes in the body. They also have very few nutritional drawbacks. For example, most are not high in saturated fat, calories or sodium.
When you look at a list of superfoods, you probably won’t be surprised to find things like fruits, vegetables and grains. But you might be surprised to find out that superfoods include spices like cinnamon and ginger or everyone’s favorite pungent pleasure — garlic. Foods packed with healthy fats, such as salmon, avocado and nuts, also make the superfoods list.
And, because superfoods contain a balanced nutritional profile, you can typically eat a decent amount of them as part of a balanced diet. Moderation is always important, but with superfoods, you can relax and just enjoy.
The 18 Best Superfoods To Eat
1. Avocado
Are you surprised to see decadent avocados on the list of superfoods? Avocados may be higher in calories than other fruits and vegetables, but they are a fantastic source of healthy fat (monounsaturated fat). Avocados are also high in oleic acid which has been linked to reduced inflammation and are a good source of fiber.
A tasty way to incorporate more avocados into your diet is with crowd-favorite keto guacamole. You can substitute a smear of ripe avocado onto your sandwich bread as well to replace less-healthy mayonnaise. Of course, you could also start your day with the popular breakfast of avocado toast.
Adding a few slices of avocado to your usual sandwich or getting an order of avocado rolls next time you get sushi are other great ways to easily incorporate this superfood into your diet.
2. Berries
Berries are one of the healthiest fruits around and they make the superfoods list because they contain high amounts of flavonoids which have been shown to reduce the risk of heart disease. They are also a good source of fiber and can mitigate digestive issues.
Dark berries are believed to be the best superfoods in this category. A few examples of dark berries include blueberries, açaì berries, raspberries, cranberries and goji berries.
However, getting more berries in your diet doesn’t mean eating another slice of that berry chantilly cake! Instead, try tossing them onto a bowl of yogurt and healthy granola or mixing them into a smoothie. Of course, you can also enjoy them on their own — an especially great idea when your berries of choice are in season or even homegrown.
3. Beets
If you’re looking into how to start eating healthy, Mother Nature has given you a helping hand. There is a thread common amongst many superfoods — color — and what food is known for being more full of color than beets?
The natural pigment that gives beets their gorgeous red hue has anti-inflammatory properties. Chronic inflammation leads to health issues like Type 2 diabetes, high blood pressure and heart disease, so eat more beets if these are of concern and you’ve been searching for the best anti-inflammatory foods.
Best of all, beets are quite easy to cook and include in dishes. Whether you opt for a pink pasta sauce with beets, goat cheese and beetroot salad, a side of roasted beets and carrots or quick and easy Instant Pot beets, the options for enjoying this superfood are endless.
4. Chia Seeds
So far, this list of superfoods contains items you are familiar with. Chia seeds may be a new food to some people, but they’ve earned their place on lists of food trends over the last few years thanks to cult-favorite recipes like chia seed pudding.
These tiny little seeds pack a powerful nutrition punch. They may be small, but chia seeds are big in protein which is key to any balanced diet. They’re also a good source of vitamins and minerals like phosphorus, magnesium, iron and zinc. Additionally, chia seeds are a good source of omega-3, making them a top addition to diets that can’t include fish, such as plant-based or vegetarian diets.
But how do you use chia seeds? Once soaked and re-hydrated in water, milk or plant-based milk, you can use them in various recipes, such as chia pudding. They can also be blended up into chia seed smoothies and you can purchase ground chia seeds to add to baked goods or turn into protein snacks by mixing them with nut butter and a natural sweetener (think honey, agave or maple syrup).
5. Cinnamon
When you think about superfoods, you might not consider spices, but spices add nutrition to your food as well as flavor. Cinnamon is one of the healthiest spices to go for and can reduce inflammation, blood sugar levels and bad cholesterol.
It is a superfood that almost everyone has in their pantry, so pull it out and keep it where you can see it! However, this doesn’t mean you can add extra cinnamon rolls to your diet and call it healthy. Instead, sprinkle cinnamon over healthy types of yogurt, add to homemade granola or even try topping your morning coffee with a pinch or two of this healthy spice.
6. Dark, Leafy Greens
The healthiest vegetables are often those with the most color. Dark, leafy greens are vegetables that can be considered superfoods because they contain high amounts of vitamins A, C and E, which may prevent cancer. They’re also full of vitamin K which is important for bone health, not to mention greens are always a good source of fiber.
Many foods qualify as dark greens. Kale is the most obvious, but options like arugula, bok choy, spinach, turnip greens and collard greens also fit the bill. Try swapping out your iceberg or romaine lettuce for arugula or kale in sandwiches and salads. Once you try a Caesar salad made with kale instead of romaine, you’ll never go back.
Tasty options incorporating dark, leafy greens outside of salads include air fryer kale chips, warming white bean and kale soup, low-hassle Instant Pot collard greens and a simple spinach omelette.
7. Garlic
One of the best superfoods that is also easy to incorporate into your diet is garlic. Most of us use this pantry staple on a regular basis but it’s nice to know that garlic qualifies as a superfood. Garlic works as both an anti-oxidant and anti-inflammatory in the body. It is also good for heart health.
Raw garlic is healthier than cooked garlic, so don’t be shy about using more of it (as long as you have a bottle of mouthwash for later). Try adding a shredded or minced clove of raw garlic to your vinaigrette salad dressings for extra punch.
8. Ginger
Another easy-to-use and much-loved spice on the superfoods list is ginger. Used in many popular cuisines, including Thai food and Indian food, ginger contains vitamin C, magnesium and potassium. It can be good for stabilizing blood sugar levels as well.
Ginger is also famous for its use in treating nausea which is why your mom always told you to drink ginger ale when you had an upset stomach. While fresh ginger is a great choice if available, dried ginger has a lot of the same health benefits as fresh.
Minced or shredded ginger can be added to any vegetable sauté or stir-fry to give the dish a little kick without adding calories. Try adding a little ginger to your afternoon tea as well. You can also add some ginger root to your blender when making a fruit smoothie or grate some fresh ginger into a vinaigrette dressing.
9. Green Tea
Looking for a superfood with antioxidant properties? Then green tea is a great choice (despite technically being a healthy drink instead of a food!) Loaded with catechin, which has been shown to protect cells from damage, green tea also has properties that help fight against cancer and heart disease.
If you’re interested in adding this superfood to you diet but want to limit caffeine intake, you may want to answer the question: “Does green tea have caffeine?” Luckily, drinking green tea is a good way to increase your superfood intake while reducing the amount of caffeine in your diet.
A typical cup of coffee has about 95 milligrams of caffeine per 8-ounce cup compared to only 29 milligrams with the same amount of green tea. There are also decaffeinated versions available.
10. Lentils
What are superfoods that have a lot of protein? Lentils, of course! Considered a legume, the food category that includes peas and beans, lentils are a good source of protein while also being low in calories.
They’re additionally full of folate which is important for bone health and red blood cell production. This plant-based superfood is a good source of iron and potassium as well.
Best of all, lentils can be used in an array of different ways. Try adding lentils to your famous chili recipe (or go all out and make lentil chili) or cool them down and sprinkle them over your favorite salad.
Whipping up a lentil tabbouleh is another great idea or make dal tadka — one of the most renowned dishes that sees lentils as the star. You can even use lentils as a meat alternative, for example, in a vegan shepherd's pie.
11. Salmon
Salmon is one of the most popular options at the seafood counter. Sockeye, Atlantic, Coho or Verlasso — it doesn’t matter which one you pick — it’s a superfood.
The top health benefit of salmon is the high amount of omega-3 fatty acids in the fish which can help prevent heart disease and reduce inflammation. Salmon also contains monounsaturated fatty acids (healthy fat) which can help you maintain a healthy weight.
The only potential drawback of salmon is the chance for contamination with heavy metals. For this reason, the FDA recommends limiting your seafood consumption to a few times per week.
Looking for ideas on how to incorporate salmon into your diet? Try topping a portion of salmon with garlic and chile powder and then broiling it. Other tasty recipes include sake salmon, honey garlic glazed salmon and lemon pepper salmon.
You could also break your broiled salmon into chunks and use it in tacos with avocado, a squeeze of lime juice and chopped fresh cilantro — a recipe gives you multiple superfoods in one meal!
12. Greek Yogurt
All types of natural yogurt are considered to be good for you because they’re full of good bacteria (probiotics) that support gut health. Yogurt is also a good source of calcium and protein and is known to stimulate the immune system. Greek yogurt, however, is often considered the best kind, with many calling it a superfood.
Greek yogurt is yogurt that has had some of the liquid strained away, resulting in a thicker and more luxurious consistency. If you’re at the store and are wondering what the healthiest Greek yogurt is, it’s generally those with no added ingredients, such as added sugars.
Most of us already know to top our yogurt with a favorite granola for a healthy and nutritious breakfast. But did you know that you can use Greek yogurt as a substitute for mayonnaise?
A bowl of Greek yogurt can be eaten alone or with fruit as a healthy snack at any time of the day as well. You can also add it to your cooking, for example, by making Greek chicken thighs with a yogurt marinade or refreshing cucumber dip. It additionally works great in smoothies like a tropical mango and banana smoothie.
13. Olive Oil
A list of superfoods would never be complete without olive oil. Olive oil is one of the key foundations of the Mediterranean diet, which is known to be one of the most heart-healthy diets to follow.
You can be somewhat more liberal in your use of olive oil compared to other cooking oils because it’s made primarily of monounsaturated fatty acids and polyphenolic compounds which act as antioxidants and reduce inflammation. Olive oil is also high in vitamins E and K which protect cells from oxidative stress.
This superfood is one of the easiest things to incorporate into your diet as well. It can be a key ingredient in homemade salad dressings and a drizzle of olive oil is a great final addition to many dishes, such as pasta dishes. You can also use it to make the classic aglio e olio pasta recipe, whip it up in traditional pesto or vegan pesto and so much more!
Investing in high-quality olive oil is also recommended if possible (check out the California Olive Oil Council for more information on where to get high-quality products). Also, remember that olive oil’s smoke point isn’t as high as some other types of oil, so may not be appropriate for all cooking applications.
14. Turmeric
One of the best superfoods from the spice category is turmeric. This spice grows as a root that looks similar to ginger. Speaking of roots, turmeric’s roots started in Indian cultures where it was used for medicinal purposes long before it was used in food applications. It is now a staple spice in many cuisines.
Curcumin is the active compound in turmeric, and most research on this powerful spice superfood is focused on its antioxidant and anti-inflammatory properties. In addition to being effective in treating and preventing health issues, turmeric can aid in pain reduction and wound healing. There is also early evidence that turmeric may reduce the risk of developing Alzheimer’s disease.
Turmeric can be used in cooking applications other than to add flavor. For example, it lends a bright yellow color to foods. Try mixing some into the water when you boil your rice for a colorful change. You can also stir a small amount of turmeric into tea or coffee or make a warming turmeric latte.
15. Sweet Potato
The superfoods list contains a lot of foods that might not fill you up easily. Thank goodness for the sweet potato! This tasty tubular contains many nutrients, including potassium and vitamins A and C. Sweet potatoes are a great source of fiber, especially if you eat the skins, and they are lower in carbohydrates than white potatoes.
As with many of the foods on this list, there’s no shortage of tasty ways to use sweet potatoes in your cooking. Simply swapping regular potato mash for sweet potato mash is a simple and effective option.
You could also roast them, whip up hassleback sweet potatoes or make sweet potato fries in the air fryer. Stuffed sweet potatoes are an excellent mid-week dinner food idea as well. However, this ingredient isn’t just for dinner; try making sweet potato toast or sweet potato hash browns for breakfast to start your day with a superfood hit.
16. Quinoa
We haven’t covered whole grains on the superfoods list yet, so let’s dive into a bowl of quinoa. Quinoa is actually a vegetable seed but can be cooked up similar to bulgur or couscous. This ingredient is also a great source of protein and contains all 9 amino acids (the building blocks of protein).
Quinoa is notably a good substitute for rice because of its low glycemic index. It’s also fat-free and gluten-free so it is appropriate for many types of diets.
Conveniently, you can use cooked quinoa as a base for just about anything, from topping with a piece of salmon to pairing with a lentil chili. Mixing room-temperature quinoa into a salad you already love is another great idea or make it the star of the show with a recipe like quinoa salad with feta or a rainbow quinoa bowl.
You could also whip up an alternative to vegan fast food at home with a dish like quinoa burgers. If you find the flavor of quinoa too earthy, add a small amount of chicken or vegetable bouillon to the water when preparing it.
17. Mushrooms
Fabulous fungi are another delicious superfood to incorporate into your diet. Regardless of which type is your favorite, mushrooms are a great source of Vitamin D which can be hard to get in food sources. They are also known for having antioxidant properties.
Using mushrooms in place of meat is an easy way to move toward a more plant-based diet, for example, by making mushroom tacos. Other unique recipes include low-carb portobello mushroom pizza and tasty portobello mushroom sandwiches.
18. Nuts
Nuts cover all the bases in terms of health profile because they have antioxidant and anti-inflammatory properties while also being high in protein and fiber and low in calories. They also have lots of healthy fats. However, the high-fat content of most nuts means they should be consumed in moderation.
Nuts are easily accessible and come in all shapes and sizes. Some of the healthiest nuts include pistachios, almonds, walnuts and cashews — but you can’t really go wrong with any of them as long as they aren’t coated in high amounts of salt or other additives and seasonings.
Adding nuts to salads for extra crunch is an easy way to use more of this superfood. You could also try making your own basil pesto using classic pine nuts or switching to cashews or walnuts.
Nuts like cashews can also be used to make dairy-free pasta sauce, vegan sour cream or cream cheese. Making homemade nut butter, such as creamy macadamia nut butter, is another of many excellent ways to incorporate nuts into your diet.
Learn To Cook Healthy Meals
Now that you have a grocery list full of superfoods, you may need to learn how to cook with them. Taking cooking classes near you, led by professional chefs, is always a good way to expand your culinary horizons.
Be open to trying new flavor combinations and feel good that you’re not only getting a delicious meal but also a healthy one. If you can’t find live classes in your area, try looking for healthy online cooking classes and discover new recipes and cooking techniques right from your own kitchen.
Using the superfoods we’ve listed here isn’t rocket science. And you don’t have to incorporate every item on the list into your diet to eat healthy.
Just use this list of superfoods as a guideline to help you make better choices when perusing the grocery aisles. Chances are, you’ll find that at least a couple of these superfoods are already part of your diet so all you need to do is eat more of them.
For even more ways to explore your favorite foods, check out other experiences happening on Cozymeal.
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