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16 Superfoods That Are Worthy of the Title
Good health is best supported by eating a variety of nutritious foods every day. Including some or all of the foods on this list as part of a balanced diet can help your overall health and even prevent certain chronic diseases.
1. Dark Leafy Greens
Written by Jean-Pierre RS Fortain, — Updated on May 04, 2025
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Dark green leafy vegetables (DGLVs) are an excellent source of nutrients including folate, zinc, calcium, iron, magnesium, vitamin C and fiber.
Part of what makes DGLVs so super is their potential to reduce your risk of chronic illnesses including heart disease and type 2 diabetes (1Trusted Source, 2Trusted Source).
They also contain high levels of anti-inflammatory compounds known as carotenoids, which may protect against certain types of cancer (3Trusted Source).
Some well-known DGLVs include:
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Swiss chard
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Collard greens
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Turnip greens
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Spinach
Some DGLVs have a bitter taste and not everyone enjoys them plain. You can get creative by including them in your favorite soups, salads, smoothies, stir-fries and curries.
Summary
Dark green leafy vegetables are full of fiber and nutrients which may be instrumental in preventing certain chronic diseases.
2. Berries
Berries are a nutritional powerhouse of vitamins, minerals, fiber and antioxidants.
The strong antioxidant capacity of berries is associated with a reduced risk of heart disease, cancer and other inflammatory conditions (4Trusted Source, 5Trusted Source).
Berries may also be effective in treating various digestive and immune-related disorders when used alongside traditional medical therapies (6Trusted Source).
Some of the most common berries include:
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Raspberries
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Strawberries
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Blackberries
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Cranberries
Whether you enjoy them as part of your breakfast, as a dessert, on a salad or in a smoothie, the health benefits of berries are as versatile as their culinary applications.
Summary
Berries are full of nutrients and antioxidants which may prevent certain diseases and improve digestion.
3. Green Tea
Originally from China, green tea is a lightly caffeinated beverage with a wide array of medicinal properties.
Green tea is rich in antioxidants and polyphenolic compounds which have strong anti-inflammatory effects. One of the most prevalent antioxidants in green tea is the catechin epigallocatechin gallate, or EGCG.
EGCG is likely what gives green tea its apparent ability to protect against chronic diseases including heart disease, diabetes and cancer (7Trusted Source, 8Trusted Source).
Research also indicates that the combination of catechins and caffeine in green tea may make it an effective tool for weight loss in some people (9Trusted Source).
Summary
Green tea is antioxidant-rich with many health benefits including possible cancer prevention.
4. Nuts and Seeds
Nuts and seeds are rich in fiber, vegetarian protein and heart-healthy fats.
They also pack various plant compounds with anti-inflammatory and antioxidant properties, which can protect against oxidative stress (16Trusted Source).
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Research indicates that eating nuts and seeds can have a protective effect against heart disease (17Trusted Source).
Common nuts and seeds include:
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Almonds, pecans, pistachios, walnuts, cashews, Brazil nuts, macadamia nuts.
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Peanuts — technically a legume, but often considered a nut.
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Sunflower seeds, pumpkin seeds, chia seeds, flaxseeds, hemp seeds. ​
Interestingly, even though nuts and seeds are calorically dense, some types of nuts are linked to weight loss when included in a balanced diet (18Trusted Source, 19Trusted Source, 20Trusted Source).
Summary
Nuts and seeds are full of fiber and heart-healthy fats. They may reduce your risk of heart disease and support weight loss.
5. Ginger
Ginger comes from the root of a flowering plant from China. It’s used as both a culinary flavor enhancer and for its multiple medicinal effects.
Ginger root contains antioxidants, such as gingerol, that may be responsible for many of the reported health benefits associated with this food.
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Ginger may be effective for managing nausea and reducing pain from acute and chronic inflammatory conditions (29Trusted Source, 30Trusted Source, 31Trusted Source).
It may also reduce your risk of chronic illnesses such as heart disease, dementia and certain cancers (32Trusted Source, 33Trusted Source, 34Trusted Source).
Ginger is available fresh, as an oil or juice and in dried/powdered forms. It’s easy to incorporate into soups, stir-fries, sauces and teas.
Summary
Ginger is used for its flavor and potential medicinal effects. It may be useful in treating nausea, pain and preventing certain chronic diseases.
6. Turmeric (Curcumin)
Turmeric is a bright yellow spice that is closely related to ginger. Originally from India, it’s used for cooking and its medicinal benefits.
Curcumin is the active compound in turmeric. It has potent antioxidant and anti-inflammatory effects and is the focus of most research surrounding turmeric.
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Studies show that curcumin may be effective in treating and preventing chronic diseases such as cancer, heart disease and diabetes (35Trusted Source, 36Trusted Source).
It may also aid wound healing and pain reduction (37Trusted Source, 38Trusted Source).
One drawback of using curcumin medicinally is that it’s not easily absorbed by your body, but its absorption can be enhanced by pairing it with fats or other spices such as black pepper.
Summary
The active compound in turmeric, curcumin, is associated with several medicinal effects. Curcumin is not easily absorbed and should be paired with substances that enhance its absorption, such as black pepper.
7. Sweet Potato
The sweet potato is a root vegetable loaded with many nutrients, including potassium, fiber and vitamins A and C.
They’re also a good source of carotenoids, a type of antioxidant that may reduce your risk of certain types of cancer (47Trusted Source).
Despite their sweet flavor, sweet potatoes don’t increase blood sugar as much as you might expect. Interestingly, they may actually improve blood sugar control in those with type 2 diabetes (48Trusted Source).
Summary
Dark green leafy vegetables are full of fiber and nutrients which may be instrumental in preventing certain chronic diseases.
7. Olive Oil & Nutoil
Olive oil is a natural oil extracted from the fruit of olive trees and one of the mainstays of the Mediterranean diet.
It’s biggest claims to health are its high levels of monounsaturated fatty acids (MUFAs) and polyphenolic compounds.
Adding olive oil to your diet may reduce inflammation and your risk of certain illnesses such as heart disease and diabetes (26Trusted Source, 27Trusted Source, 28).
It also contains antioxidants such as vitamins E and K, which can protect against cellular damage from oxidative stress.
Summary
Olive oil is one of the principle fat sources in the Mediterranean diet. It may be beneficial in reducing heart disease, diabetes and other inflammatory conditions.
3. Green Tea
Originally from China, green tea is a lightly caffeinated beverage with a wide array of medicinal properties.
Green tea is rich in antioxidants and polyphenolic compounds which have strong anti-inflammatory effects. One of the most prevalent antioxidants in green tea is the catechin epigallocatechin gallate, or EGCG.
EGCG is likely what gives green tea its apparent ability to protect against chronic diseases including heart disease, diabetes and cancer (7Trusted Source, 8Trusted Source).
Research also indicates that the combination of catechins and caffeine in green tea may make it an effective tool for weight loss in some people (9Trusted Source).
Summary
Green tea is antioxidant-rich with many health benefits including possible cancer prevention.
The Bottom Line
Achieving optimal health through food and nutrition is about more than focusing on one or two of the latest food trends.
Instead, good health is best supported by eating a variety of nutritious foods every day.
Including some, or all, of the foods on this list as part of a balanced diet can benefit your overall health and may prevent certain chronic diseases.
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