15 of the Most Powerful Superfoods (2024)

For proven health benefits, reach for greens and berries.

When you hear the word superfood, what comes to mind? A carrot in a cape? A nectarine with night vision?

Some foods are so nutritious it may seem like they have superpowers, but outside the marketing world, there actually is no such thing as a superfood — by scientific standards, at least. Despite the lack of evidence backing the touted health benefits of superfoods (in 2007, the European Union banned using “superfood” on labels that didn’t have a specific, authorized, health claim), that hasn’t slowed superfood sales. Between 2011 and 2015, there was a 202 percent increase in global sales of products marketed as “superfoods,” “superfruits,” or “supergrains,” according to the Mintel Global New Products Database.

The superfood trend dates back almost a century, and may have all started with a banana. In the 1920s, the United Fruit Company ran a series of colorful ads on the health benefits of bananas, research detailing the benefits of bananas was published, and soon the tropical fruit became the first food labeled a superfood,according to the Harvard T.H. Chan School of Public Health. More than 90 years later, bananas continue to be in the top three most imported fruits in the United States.

RELATED: 9 Things You Probably Didn’t Know About Bananas

Acai berries, avocados, and blueberries are other examples of foods that have risen to superfood status, with health benefit claims that include reducing the risk of cancer and heart disease. While these foods are healthy and may possess nutrients other foods don’t have, Taylor Wolfram, RD, a nutritionist in private practice based in Chicago, says the healthiest diets are diverse and balanced — not ones based on “superfoods” alone.

“There are tons of different kinds of antioxidants found in fruits and vegetables,” she says. “The varieties in color indicate different nutrients that confer some sort of health benefit — the more diverse your diet, the better.”

Here are 15 foods at the top of the superfood chain, along with their recommended daily values (DV) from the National Institutes of Health (NIH) Dietary Supplement Label Database.

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Avocados Offer Heart-Healthy Poly- and Monounsaturated Fat

Avocado is a key component to a modern-day brunch staple, avocado toast, and contains a bevy of nutrients worth celebrating.

According to the U.S. Department of Agriculture (USDA), ½ an avocado provides 29 milligrams (mg) of magnesium, or about 7 percent of the DV. Magnesium plays a role in regulating blood pressure and blood sugar, and magnesium deficiency is associated with a higher risk for type 2 diabetes, according to the NIH. Avocado also provides fiber (6.8 mg per ½ fruit, offering 24 percent of DV), along with heart-healthy polyunsaturated and monounsaturated fat. An advisory published by the American Heart Association noted that replacing saturated fat (from sources such as butter) with the fats found in foods such as avocado can help reduce the risk for heart disease.

RELATED: The Best and Worst Fats for Heart Health

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Pomegranate Is a Lesser-Known Heart Helper

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Berries Help Keep the Brain Healthy and May Fend Off Alzheimer’s Disease

Blueberries are at the top of almost every superfood list, but just about any edible berry is worthy of superfood status. While all differ in nutritional value, blackberries, cranberries (the fresh, not dried, variety), strawberries, and raspberries, to name a few, are low-calorie, high in fiber, and packed full of antioxidants that help fight against cancer-causing free radicals, notes onestudy.

Blueberries, in particular, have a high number of anthocyanin pigments, which not only give them their rich color, but also act as powerful antioxidants that may lower the risk of diabetes, heart disease, and degenerative diseases like Alzheimer’s, according to onereview.

RELATED: 11 High-Fiber Foods to Add to Your Diet

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Broccoli May Contribute to a Lower Risk of Cancer and Other Diseases

Named after the cross-like appearance of their petals, per the Academy of Nutrition and Dietetics, cruciferous vegetables are heralded for health benefits such as lowering the risk of cancerand preventing heart attacks and stroke. Broccoli, Brussels sprouts, bok choy, cauliflower, cabbage, and maca (a Peruvian plant popular in North America as an energy booster, per research) are all types of cruciferous veggies that are full of fiber. Not only is fiber good for you, but it makes you feel full longer, which could help with weight loss, according to the American Society for Nutrition.

This group of veggies contain compounds called indole glucosinolates, which help maintain the balance of healthy bacteria in your gut, and could reduce or prevent digestive conditions such as ulcerative colitis and Crohn’s disease, according to a preliminary study on mice. More studies in humans are needed, though.

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Seafood Provides Omega-3 Fatty Acids for a Healthy Ticker

Unlike many animal products high in saturated fats, such as red meat and processed meats, that can raise the risk of heart disease, fish is full of protein and rich in healthy fats. Omega-3 fatty acids — namely the type you get from seafood including fish — are particularly beneficial to our bodies, notes the NIH. These types, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), are used more efficiently than the third type of omega-3, alpha-linolenic acid (ALA), which comes from plant sources such as flaxseed and nuts, researchhas shown. Overall, omega-3s can help play a role in reducing your risk of heart disease, cancer, and Alzheimer’s, as well as aiding infant development, according to the NIH.

A study found omega-3 fatty acid intake across the United States was lower (and much lower in women and children) than the recommended amounts, which, the authors wrote, is “putting vulnerable populations at potential risk for adverse health outcomes.” TheAmerican Heart Association (AHA) recommendsconsuming at least two servings of fish, 3 ounces (oz) each, per week, noting that fattier fish like salmon, sardines, mackerel, and herring are especially healthy.

RELATED: Prescription Omega-3 Fatty Acid Medication Lowers Risk for Heart Attack, Stroke

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Garlic and Onions Contribute to Healthy Blood Pressure Levels

They may be pungent (some even bring us to tears), but allium vegetables — chives, onions, garlic, leeks, and the like­­ — deliver potent health benefits that contribute to their superfood status. Plus, they’re delicious. Once used to ward off the evil eye, garlic also has antibacterial and antiviral properties, according to research.

Studies have found allium vegetables may play a role in preventing cancer, and garlic in particular may benefit people living with diabetes, high cholesterol, and high blood pressure, according to ameta-analysis.

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Mushrooms May Complement Breast Cancer Treatment, Though More Studies Are Needed

For centuries, mushrooms have been considered a superfood and are still used in traditional Chinese medicine to cleanse the body and promote longevity. Researchers have long studied the antibacterial, antioxidant, and anti-inflammatory properties of mushrooms, and mycotherapy — the use of mushrooms as medicine — is used as a complementary treatment for breast cancer. A 2022 review found mushrooms to have some anticancer effects, but the authors noted that this is based on only a couple of studies, and more robust clinical research is necessary.

RELATED: Will Drinking Mushroom Tea Make You Healthier?

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Nuts and Seeds Supply a Powerful Punch of Plant Protein and Can Help Regulate Weight

Wellness gurus tout different superpowers for each nut —almonds for heart health, cashews for cognition, Brazil nuts for cancer — but all are a great source fat, fiber, and protein (ones encased in sugar or salt are on the less healthy side), notes the Harvard T.H. Chan School of Public Health. Seeds like flaxseeds, chia seeds, and hemp seeds are easy to incorporate into your diet and are packed with vitamins and minerals.

While nuts are high in fat, they also keep you feeling full longer, and research haslinked nuts to a lower risk of weight gain and obesity. Walnuts are at the top of the “supernut” list, with their antioxidant power helping to prevent diseases like certain types of cancer, according to onestudy.

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Dark, Leafy Greens May Play a Role in Preventing Colorectal Cancer

Generally, the darker the color of a vegetable, the more nutrients it contains, says Wolfram. Dark, leafy greens like arugula, kale, collard greens, spinach, lettuce, and Swiss chard get their vibrant colors from chlorophyll, which keeps plants healthy, and the dietary fiber found in dark greens can decrease the risk of colorectal cancer, according to theAmerican Institute for Cancer Research. Carotenoids, another type of plant pigment, also act as antioxidants and are associated with lower cancer incidence, according to one review.

RELATED: The Top Foods High in Vitamin C — and Why the Nutrient Is So Critical

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Ancient Grains Provide Healthy Carbs, Which Are Linked to Prevention of Many Diseases

Like superfoods, ancient grains are another buzzword that markets certain grains and seeds — like buckwheat, farro, and quinoa— as more nutritious than modern crops. The Whole Grains Council notes that grains that have been “largely unchanged over the last several hundred years” are considered ancient grains.

But to reap the benefits of grains, you don’t need to overthink it. Simply choose whole over refined grains. Compared with white rice, for example, brown rice provides more nutrients and fiber, according to theHarvard T.H. Chan School of Public Health.

Also, barley, bulgur wheat, brown rice, and oats are common whole grains that have the whole nutritional package, notes the Harvard school, and are packed with fiber, antioxidants, and vitamins. Brown rice specifically has a variety of phenolic acids with antioxidant properties that may help prevent conditions like type 2 diabetes, cancer, and heart disease, per onestudy.

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Citrus Fruits May Help Prevent Age-Related Eye Disease

Citrus fruits have been crowned as superfoods because of their fiber and vitamin C content. The sweet and sour bite of citrus fruits like grapefruit, oranges, lemons, and limes is also low in calories and high in water. One study found that adults ages 50 and older who ate oranges every day had a 60 percent less chance of developing macular degeneration compared with those who didn’t eat oranges.

RELATED: 8 Best Fruits for People With Diabetes

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Kombucha and Kimchi Provide Gut-Friendly Probiotics to Potentially Fend Off Inflammatory Conditions

Kimchi, kombucha, kefir, miso, sauerkraut, and yogurt are all fermented (or preserved) foods that are rich in probiotics.

Probiotics are “healthy” bacteria, and the body produces millions of them, making up the larger community called the microbiome, notes theNational Center for Complementary and Integrative Health.

Research from 2021suggested that probiotics may contribute to a healthy gut microbiome and play a role in disease prevention. Probiotics are found in supplements but also foods, many of them fermented. People with chronic inflammatory conditions such as Crohn’s disease, ulcerative colitis, and rheumatoid arthritis may have fewer strains of good bacteria in their gut. Consuming yogurt with live bacteria may improve microbiota diversity, according to theHarvard T.H. Chan School of Public Health.

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Dark Chocolate Is a Healthy Dessert That May Boost Your Mood

Unlike its sweeter milk and white chocolate counterparts, dark chocolate may offer health benefits. The cacao in dark chocolate is full of antioxidants, which may play a role in cancer prevention, heart health, and weight loss, according to research. A 1- or 2-oz serving of dark chocolate (with a minimum of 70 percent cacao) a day may have other health benefits, such as improving cognition, preventing memory loss, and boosting mood, reported one smallstudy.

RELATED: 8 Healthy Reasons to Eat Dark Chocolate

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Sweet Potatoes Are a Gluten-Free, Healthy Source of Carbs That Help Fight Disease

Sweet potatoes have long been on the superfoods list, and for good reason. Carrots, beets, parsnips, potatoes, and yams are all types of root vegetables that have sustained human life for hundreds of years — and through many a harsh winter.

Nutritious, easy to grow, and with an exceptionally long life span (some can last months, if stored properly), root vegetables are packed with healthy carbs and starches that provide energy, according to theHarvard T.H. Chan School of Public Health.

Onereview suggested that this root veggie may contribute to preventing diabetes, obesity, cancer, and other health conditions thanks to their anti-inflammatory, antioxidative, and antimicrobial properties.

As a bonus, root veggies including sweet potatoes are also gluten-free, making a great dietary alternative for those who are gluten intolerant or have celiac disease.

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Beans and Legumes May Help Reduce High Cholesterol

As far as superfoods go, the beans and legume family possess the power of plant-based protein. Unlike food from many animal sources, beans and legumes are low in saturated fats — which can raise cholesterol levels and contribute to heart disease — and yield health benefits that animal products don’t, according to the AHA.

Chickpeas, edamame, lentils, peas, and the thousands of other bean types are densely packed with nutrition, and research has found the high levels of fiber and vitamins in them can help with weight loss and regulating blood sugar levels, according to onestudy. Peanuts are also in the legume family as well, making this nut look-alike a great, low-carb snack, perHarvard Health Publishing.