As a registered dietitian, I’m frequently asked about the latest “it” food everyone should be eating. From chia seeds to mushrooms, various foods have been awarded the title of “superfood” thanks to their exceptional nutritional profile. But what exactly is a superfood?

The term “superfood” became popular around 2011, and unlike other nutrition trends, the idea of superfoods has shown real staying power. In fact, thanks to continued consumer interest in supplements, especially greens powders, superfoods have only become more popular over the past decade.

Invoking images of food-like superheroes, superfoods are often portrayed as magic bullets for better health. Unfortunately, as all of our experts point out, there’s not a single food solution to losing weight or reducing your risk of chronic disease.

Still, that doesn’t mean superfoods aren’t worthy of praise. According to Florida-based dietitian Johannah Katz, “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.”

We spoke with seven dietitians to better understand what makes a food “super” and which ones you should add to your plate.

What makes a food a ‘superfood’?

According to Amy Margulies, a Philadelphia-based nutrition expert and owner of the Rebellious RD, “‘Superfood’ is a term used by many food and beverage companies to promote foods thought to have health benefits. However, the Food and Drug Administration does not officially define the word.”

While there’s no scientific definition of a superfood, our experts agree that the term is generally applied to whole foods that contain an impressive resume of nutrients relative to their calories. “A superfood is packed with nutrients that go above and beyond in terms of health benefits. We’re talking about foods dense in vitamins, minerals and antioxidants — essentially, they offer a big nutritional punch in a small package,” explains dietitian Julie Lichtman.

As Megan Huff of Nutrition by Megan and Lisa Andrews point out, these foods are often associated with reducing inflammation, supporting immune health and protecting against chronic diseases like heart disease and Alzheimer’s.

Health-promoting powers of superfoods

Superfoods have a high concentration of vitamins, minerals, antioxidants and other beneficial plant compounds. For this reason, these foods are linked to numerous benefits for the eyes, heart, brain, gut, skin, hair and immune health.

Many superfoods have also been associated with reducing chronic inflammation and protecting against chronic diseases, including heart disease, type 2 diabetes, Alzheimer’s disease and certain types of cancer.

Still, it’s important to remember that these foods aren’t cure-alls. “While certain foods are rich in nutrients and provide targeted health benefits, no single food or nutrient can address all health needs,” Katz says. “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.”

10 superfoods to add to your diet, according to dietitians

Ready to level up your nutrition? Here are 11 dietitian-approved superfoods that can pack a serious nutrient punch.

Dark leafy greens

Dark leafy greens are the epitome of a superfood. Despite being low in calories, these veggies are excellent sources of essential nutrients, including zinc, iron, magnesium, calcium folate and vitamin C. They’re also high in fiber and contain high levels of carotenoids, plant-based compounds with antioxidant and anti-inflammatory properties.

Daily intake of leafy green vegetables has been associated with a reduced incidence of heart disease and may help slow cognitive decline that occurs with age.

Dark leafy greens include kale, spinach, collard greens, Swiss chard and turnip greens. These greens are impressively versatile and can be added to salads, smoothies, soups, curries, stir-fries, dips and pasta sauces.

Berries

Berries stand out from other types of fruit for their relatively low sugar and calorie content and high concentration of vitamins, minerals, fiber and antioxidants. Specifically, berries are high in phenolic compounds, including anthocyanins and flavonols, which have been linked with benefits for brain, eye, heart and metabolic health.

For these reasons, berries are a staple of the so-called MIND diet, developed by scientists to slow the progression of cognitive disorders including Parkinson’s and Alzheimer’s diseases.

Margulies highlighted berries, specifically strawberries, as a top superfood. “As a low-sugar, low-calorie, high-fiber food, strawberries are a sweet way to help you stay full following a meal or snack. A superfood bonus: A new review study found that eating strawberries daily may improve cognitive function in older adults, lower blood pressure and boost antioxidant capacity. It is a win-win for this sweet, tasty and versatile fruit.”

Cruciferous vegetables

Cruciferous vegetables include broccoli, cabbage, Brussels sprouts, cauliflower and many other vegetables in the Brassica genus.

While they vary in nutritional content, this family of vegetables is known for being rich in glucosinolates, plant compounds with anticancer effects. In addition to potentially protecting against certain types of cancer, research suggests that diets high in glucosinolates may help reduce the risk of chronic diseases including high blood pressure and type 2 diabetes.

Like dark leafy greens, cruciferous vegetables are low in calories yet high in fiber, folate and vitamins C and K.

Broccoli sprouts are one of Katz’s top superfood recommendations. According to Katz, “Broccoli sprouts [are] the most potent natural source of sulforaphane, a compound that activates a transcription factor called NRF2. NRF2 is a critical regulator of cellular defense, detoxification and oxidative stress. Sulforaphane also helps to significantly reduce chronic inflammation by suppressing inflammatory pathways.”

Salmon

This orange-fleshed fish is known for being one of the best sources of omega-3 fatty acids, essential fats critical for brain, joint and immune health. Omega-3s also play a major role in reducing inflammation, which in turn helps protect against chronic diseases.

“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,” explains Katz.

While pan-seared salmon filets are an easy, healthy dinner option, canned salmon is a great budget-friendly alternative that can be used in sandwiches, spread over whole grain crackers or formed into patties.

Nuts and seeds

Small in size, nuts and seeds are heavyweights in the nutrition world. In addition to fiber and protein, nuts and seeds are rich in antioxidant compounds and heart-healthy fats.

Charleston, S.C.-based dietitian Lauren Manaker picked walnuts as one of her must-have superfoods. “Walnuts are often hailed as a superfood due to their impressive nutritional profile, particularly their concentration of ALA omega-3 fatty acids. 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,” says Manaker.

Seeds, including chia, flax and pumpkin seeds, were also mentioned by several of our experts, thanks to their impressive nutrition stats. These seeds are rich sources of calcium, magnesium, phosphorus, zinc, B vitamins and ALA omega-3s.

Avocados

“This creamy fruit is unlike any other. Avocados’ healthy fats and vitamin A can help keep skin smooth and healthy. Avocados are full of fiber, which helps keep digestion regular and pleases your appetite. The vitamin E in avocados can help support healthy aging and protect against age-related eye damage,” explains Margulies.

Avocados are also a great way to add a creamy, satisfying texture to meals, making them a good substitute for cheese or higher-fat condiments in sandwiches.

Legumes

Legumes are plant-based foods that include beans, lentils, peas, soybeans, alfalfa and peanuts. As a dietitian, they’re one of my favorite superfoods. Not only are legumes widely available, but they’re also shelf-stable and affordable, making them a realistic option for virtually any budget.

Legumes, especially beans and lentils, are rich in fiber, B vitamins, zinc, magnesium, potassium and iron. They’re also a great source of plant-based protein.

Regular consumption of legumes has been linked with a reduced risk of heart disease, type 2 diabetes and certain types of cancer, including breast and prostate cancer. Because of their high fiber content, legumes may also help with achieving and maintaining a healthy weight.

Just keep in mind that most legumes should be cooked before eating. Not only does cooking make them easier to digest, but it also reduces compounds in legumes that can interfere with the absorption of other nutrients.

Sweet potatoes

Delicious roasted or mashed, sweet potatoes are another budget-friendly option worthy of the superfood title.

According to Manaker, “Sweet potatoes are a good source of vitamins A and C, both of which are potent antioxidants that help support the immune system and maintain healthy skin. Additionally, sweet potatoes are a source of dietary fiber, which aids digestion and helps regulate blood sugar levels. The presence of significant amounts of manganese supports bone health and metabolism. 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, particularly yogurt and kefir, are excellent sources of probiotics and calcium.

In addition to supporting gut health, fermented dairy has been linked with benefits for bone and heart health and may also help reduce your risk of type 2 diabetes and certain forms of cancer.

When selecting yogurt or kefir, look for options that are low in or free of added sugars. Greek- and Icelandic-style yogurts in particular can be good choices because they tend to be higher in protein and lower in sugar than traditional flavored yogurt.

Tofu

Tofu is one of the best plant-based protein options made of condensed soy milk. In addition to containing all nine essential amino acids (making it a complete protein), tofu offers an impressive lineup of vitamins and minerals, including calcium, selenium, manganese, zinc, magnesium and iron.

However, most of tofu’s health benefits are attributed to its high isoflavone content. Isoflavones are natural plant compounds that have been linked with a reduced risk of osteoporosis and certain types of cancer, including breast and endometrial cancer.

Dietitian Amy Brownstein lists tofu as one of her top two superfoods. “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

While not technically a food, green tea rounds out our list of best superfoods for its impressive concentration of antioxidant and anti-inflammatory compounds.

Green tea is particularly known for being rich in epigallocatechin gallate (EGCG), an antioxidant that may protect against chronic diseases including type 2 diabetes, heart disease and certain forms of cancer. Studies suggest that green tea may also be helpful for weight loss.

There’s a wide variety of green teas, including matcha powder. Unlike regular green tea, plants used for matcha are grown away from direct sunlight, producing a higher concentration of antioxidants.

FAQs

Are superfood powders as good as whole foods?

While superfood powders may offer a more concentrated source of specific nutrients, it’s unknown whether they provide the same health benefits as whole foods. It’s also important to keep in mind that they’re typically lower in fiber and other beneficial nutrients present in whole foods.

Ultimately, while superfood powders can help bridge nutrient gaps, they aren’t a replacement for whole foods in a balanced diet.

Can superfoods help with weight loss?

Lisa Andrews explains that superfoods can be helpful for losing weight when paired with a reduced-calorie diet. “Superfoods may aid with weight loss by providing low-fat sources of protein or good sources of fiber to help a person feel fuller. In addition, if you’re eating more vegetables or sources of lean protein, you’re likely eating less ultra-processed, high-calorie foods,” says Andrews.

Are superfoods worth the hype?

According to Julie Lichtman, “Superfoods deserve attention for their nutritional benefits but they’re not the end-all, be-all of healthy eating. They can be a helpful boost, but the real magic happens when you combine them with a varied, whole food diet. So yes, they’re worth it — but keep the bigger picture in mind.”

Meet our experts

• Lisa Andrews, MEd, RD, LD, founder of Sound Bites Nutrition, Ohio

• Amy Margulies, RD, CDCES, LDN, NBC-HWC, nutrition expert and owner of the Rebellious RD, Philadelphia

Our health content is for informational purposes only and is not intended as professional medical advice. Consult a medical professional on questions about your health.