Top 15 Superfoods You Should Be Eating Now

In a world saturated with processed snacks, quick meals, and fad diets, we have likely lost touch with our body’s actual needs. Superfoods take us back to the original intention of nature to provide dense nutrients, healing antioxidants, and substances that strengthen, boost, and protect from the inside out.

Ultimately, no food will give us eternal youth or reverse disease in a moment’s time. However, if we include these super foods in our daily lives, they could improve our health, perception, and wellness in general. They are labelled superfoods because of their outstanding nutrient density and proven and accepted health benefits as established in scientific literature.

Here are 15 scientifically proven superfoods you should be eating right now. Learn what makes them super, how to use them in interesting ways, and what other health benefits they can provide you.

Table of Contents

15 Powerful Superfoods to Start Eating Immediately

Here are 15 superfoods that not only contain great nutrients but also boost health and vitality. Whether it’s antioxidant berries or protein seeds, these power foods are a must-have for anyone looking to revolutionize their diet.

Blueberries – The Brain & Youth Elixir

Why are they great:

Blueberries are one of the highest antioxidant fruits, mostly due to the polyphenols, especially anthocyanins, (the same pigment that gives them their blue colour). Blueberries are helpful for:

Support brain health by helping protect neurons from oxidative stress, slowing normal cognitive decline related to aging, and supporting memory.
Support heart health by reducing oxidation of LDL cholesterol and issues related to hypertension.
Support skin health with vitamin C and antioxidants fighting against free radicals and aging.

Extra nutritional info:

One cup of blueberries has approximately 25% of the daily value for vitamin C, a nutrient effective in collagen formation and immune health.

How To Use It:

Smoothies, with spinach and chia seeds, for a light breakfast.
Overnight oatmeal or Greek yogurt, a healthy and nutrient dense snack with fiber.
Baked goods substitute refined sugar for frozen blueberries, as these provide natural sweetness.

Wild Salmon – The Omega-3 King

Why it’s a great food:

Wild-caught salmon is considered to be very beneficial food because it contains very high levels of EPA and DHA omega-3 fatty acids which supply key advantages for:

Heart health by lower triglycerides, lower blood pressure, and lower plaque in arteries;
Brain function as omega-3s are incorporated into major structural components of brain tissue, thus the brain can use omega-3s to support cognition and mood;
Joint health or discomfort, especially important for a person with arthritis or an autoimmune type ailment.

Extra nutritional information:

If you eat a portion of 150g, you can consume over 2000 mg of omega-3s, along with more than half your protein requirements for the day, and no carbohydrates.

Serving suggestion:

You can grill with honey, soy sauce and garlic glaze.
You can bake with herbs, lemon and veggies for a “one tray” meal.
Flake salmon into quinoa salads or wholegrain wraps with avocado.

Kale – The Detox & Immunity Leaf

Why It’s Wonderful:

Kale is an excellent source of:

Vitamin K (over 600% of daily value per cup) for blood clotting and bone health.
Vitamin A and C to improve immunity and support skin and eye health.
Glucosinolates, plant compounds that activate detoxifying enzymes with cancer-protective properties.

Other nutritional information:

Kale is a source of lutein and zeaxanthin, carotenoids that protect our eyes from macular degeneration.

How To Use It:

Massage with lemon juice, olive oil, and sea salt for a delicious fresh salad
Blend in a green smoothie for a refreshing drink (like with mango and banana)
Bake it into kale chips sprinkled with paprika for a crunchy snack!

Quinoa – The Ancient Protein Grain

Why it’s super:

Quinoa is a staple in Incan culture for good reason. It’s known as a complete protein, which means it has all nine essential amino acids. It has:

High magnesium content that relaxes muscles, helps with sleep, and can minimize the occurrence of migraines
Iron and zinc to help support our immune systems and produce energy
Fibre to help with digestion and manage normal blood sugar levels

Extra nutritional fact:

One cup of cooked quinoa contains 8g of protein and 5g of fibre, which helps you feel full longer and is useful for managing weight.

How to use:

Substitute quinoa for rice in stir-fries or curries
Mix into quinoa porridge with almond milk, cinnamon and berries for breakfast
Add to chickpea salads with herbs and lemon for a refreshing lunch

Greek Yogurt – Gut & Bone Booster

Why it’s great:

Greek yogurt is thicker and creamier than regular yogurt because it has been strained, and this straining naturally concentrates the protein, probiotics, and other beneficial components. The benefits of Greek yogurts include:

There are live cultures to help make our gut healthy which will help encourage a good balance in microbiota
It is high in calcium and phosphorus which contributes to healthy bones
Because it is so high in protein, it keeps our fullness longer, which can also help maintain muscle mass.

Some additional nutritional tidbits:

A 200g serving has upwards of 15-20g of protein and about 20% of your daily calcium requirements.

Ways to incorporate Greek yogurt:

As a snack with berries and nuts, or seeds like chia.
As the base for creamy sauces and dips – tzatziki is an example.
If you have recipes that ask for sour cream, swap in some Greek yogurt for a better protein source.

Avocado – Healthy Fat & Heart Hero

Why it’s so great:

Avocado is full of monounsaturated fats, potassium, vitamin K, folate, and fibre. The health benefits of avocado are:

Lowering LDL and increasing HDL cholesterol, which supports a healthy heart
Supporting your skin with healthy fats and vitamin E
Providing potassium (more than bananas) to help lower blood pressure and to support muscle function

Extra nutritional information:

Half of an avocado is about 160 calories, 2g of protein, 15g of healthy fat, and 7g of fiber – a great addition to meals that balances them out.

How to use it:

Smashed onto toast with poached eggs and some chilli flakes
Blended into smoothies for creaminess and healthy fats
Diced into salads or sushi bowls for extra flavor and texture

Broccoli – Cancer-Fighting Green

Why it’s so great:

Broccoli is cruciferous vegetable that is full of:

Sulforaphane, an anti-cancer and detoxification powerful compound
Vitamin C to boost the immune system and skin health
Fibre and folate for digestion and cellular health

More nutritional info:

Steaming the broccoli briefly as opposed to over-cook it will make more of the sulforaphane available to the body.

Ideas for use:

Light steam broccoli with garlic & lemon
Roast with olive oil, garlic, and chilli for crispy edges
Blend into a creamy soup with spinach and peas

Almonds – The Vitamin E Nut

Why they’re super:

Almonds are one of the best sources for vitamin E which helps with:

Skin and cell health as they are a very powerful antioxidant
Heart health by lowering LDL cholesterol
Stable blood sugar levels from healthy fats and fiber!

Additional food facts:

28g (or a small handful) contains 6g protein, 3.5g fiber, and 37% of your daily vitamin E requirements.

How to use them:

Eat raw or roasted as a medium sustainable energy snack
Blend into almond butter and spread on toast or rice cake
Slice and sprinkle on yogurt, oats, or salads.

Sweet Potatoes – The Beta-Carotene Fuel

Why they’re awesome:

Sweet potatoes are high in beta-carotene, converted to vitamin A to help:

Support eye and night vision
Boost immunity and replenish skin
Give complex carbs for sustained energy

Bonus nutrition info:

They also provide manganese and potassium, which help support metabolism and heart health.

Suggested ways to use them:

Baked as fries with cumin and garlic powder
Mashed with olive oil, cinnamon and nutmeg
Diced added into salads or curries for texture and natural sweetness.

Chia Seeds – Tiny Nutritional Giants

Why they’re amazing:

Chia seeds absorb up to 12 times their weight in water to create a gel-like fibre that:

Aids digestion and gut health
Supplies omega-3s for brain and heart health
Keeps you full which may support weight management

Extra nutrient information:

Two tablespoons provide 5g of fibre, 4g protein, and 10% of daily calcium needs.

Ways to use them:

Make chia pudding with coconut milk and all your favorite berries
Stir into smoothies for thickness and nutrition
Sprinkle over yogurt, oatmeal, or salads

Garlic – Immune & Heart Protector

Why is it super?

Garlic contains allicin, which:

Bolsters the immune system and fights off infections
Reduces blood pressure and cholesterol
Acts as a natural anti-inflammatory and antioxidant

Extra nutritional tip:

When garlic is crushed, allicin is activated. If you want to still benefit from the allicin, you’ll want to let the crushed garlic sit for 10 minutes before cooking.

How to use garlic:

Add raw garlic to dressings based with olive oil
Roast a whole bulb of garlic to develop a mellow, creamy spread
Use a large amount in stir-frys, curries and pasta dishes.

Green Tea – Calming Antioxidant Elixir

Why it’s awesome:

Green tea is loaded with catechins, which are antioxidants that:

Boost metabolism and help lose fat
Improve brain function, thanks to mild caffeine
Give us a lower risk of heart disease by improving cholesterol profiles

Bonus nutritional tidbit:

There’s an amino acid called L-theanine found in green tea, which promotes relaxation without drowsiness.

Ways to use it:

Brew up warm cups throughout the day
Ice it down and make homemade iced green tea with mint and lemon
Whisk matcha powder into smoothies and enjoy a big impact!!
Turmeric – Anti-Inflammatory Gold

What makes it so great:

Turmeric has curcumin; curcumin:

Helps decrease inflammation in joints and tissues.
Promotes brain function (and perhaps decreases risk for Alzheimer’s).
Improves endothelial function and assists heart health.

Additional nutritional insights:

Turmeric’s absorption can be improved by 2000% with black pepper (piperine).

How to use:

Add it to curries, any rice dish, and lentils.
Blend into a golden milk drink with almond milk, honey, and black pepper.
Stir into smoothies for an earthy, healing touch.

Spinach – Iron & Magnesium Rich Green

Why it’s awesome:

Spinach is a great source of:

Iron for transport of oxygen and energy
Magnesium needs for muscles, nerves and heart to work properly
Vitamin K and folate needs for bones and cellular growth

A few extra nuggets:

Cooking spinach has been shown to allow increased iron absorption as compared to raw.

Ways to enjoy it:

Stir into omelets or scrambled eggs or your pasta dish
Blend into a “green” smoothie with pineapple and coconut water
Add raw to a salad for nutrients and crunch!

Dark Chocolate – The Happy Superfood

Why it’s superfood:

Dark chocolate (70%+ cocoa) contains:

Flavonoids that lower blood pressure and improve circulation
Polyphenols with strong antioxidant and anti-inflammatory activity
Mood enhancing substances such as phenylethylamine and serotonin

Added nutritional intelligence:

Enjoy in moderation – about 20-30g a day gives benefits with lower calorie intake

How to use:

Eat a few squares after dinner for a treat
Melt and mix into a fruit dip for strawberries or bananas
Grate over oats or smoothies to feel indulgent!

Conclusion

Eating healthy doesn’t have to be about strict diets or boring meals. By adding these 15 superfoods to your diet you can transform your health naturally, strengthen your immune system, protect your heart, improve your mental clarity and give your body the nutrition it was made to have.

Superfoods are easy, available and versatile – they are easy additions to any diet. Start today – add berries to a smoothie, add kale to a salad, cook with garlic, and enjoy a square of dark chocolate mindfully. With every nibble you take, remember that you are depositing into your future health, strength, and confidence.