2023/2/21 10:54 16 Superfoods That Are Worthy of the Title

SUBSCRIBE

NUTRITION Special Diets Healthy Eating Food Freedom Conditions

NUTRITION u Evidence Based

16 Superfoods That Are Worthy of the

Title
By Ansley Hill, RD, LD on July 9, 2018

Nutritionally speaking, there is no such thing as a superfood.

The term was coined for marketing purposes to influence food trends and
sell products.

The food industry bestows the superfood label on nutrient-rich foods with
a supposed capacity to positively affect health.

Though many foods could be described as super, it’s important to

understand that there is no single food that holds the key to good health
or disease prevention.

But since the term “superfood” doesn’t seem to be going anywhere

anytime soon, it may be worth taking a closer look at some healthy
options.

Here are 16 foods that may be worthy of the esteemed superfood title.
ADVERTISEMENT

1. Dark Leafy Greens


ADVERTISEMENT

https://www.healthline.com/nutrition/true-superfoods 1/28
2023/2/21 10:54 16 Superfoods That Are Worthy of the Title

Ryan Miller/Offset Images

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 (1  , 2  ).

They also contain high levels of anti-inflammatory compounds known as

carotenoids, which may protect against certain types of cancer (3  ).

Some well-known DGLVs include:

Kale
Swiss chard
Collard greens
Turnip greens

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 (4  , 5  ).

Berries may also be effective in treating various digestive and immune-

related disorders when used alongside traditional medical therapies (6  ).

Some of the most common berries include:


ADVERTISEMENT
Raspberries

Strawberries
https://www.healthline.com/nutrition/true-superfoods 2/28
2023/2/21 10:54 16 Superfoods That Are Worthy of the Title

Blueberries

Blackberries
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.

ADVERTISEMENT

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 (7  , 8  ).

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 (9
 ).

ADVERTISEMENT

https://www.healthline.com/nutrition/true-superfoods 3/28
2023/2/21 10:54 16 Superfoods That Are Worthy of the Title

SUMMARY

Green tea is antioxidant-rich with many health benefits including

possible cancer prevention.

4. Eggs
Eggs have historically been a controversial topic in the nutrition world due
to their high cholesterol content, but they remain one of the healthiest
foods.

Whole eggs are rich in many nutrients including B vitamins, choline,

selenium, vitamin A, iron and phosphorus.

They’re also loaded with high-quality protein.

Eggs contain two potent antioxidants, zeaxanthin and lutein, which are
known to protect vision and eye health (10  , 11  ).

Despite fears surrounding egg consumption and high cholesterol,

research indicates no measurable increase in heart disease or diabetes
risk from eating up to 6–12 eggs per week (12  ).

In fact, eating eggs could increase “good” HDL cholesterol in some

people, which may lead to a favorable reduction in heart disease risk.
More research is needed to draw a definite conclusion (13  ).

SUMMARY

Eggs are rich in high-quality protein and unique antioxidants.

Research indicates that eating eggs regularly will not increase
your risk of heart disease or diabetes.

ADVERTISEMENT


ADVERTISEMENT

https://www.healthline.com/nutrition/true-superfoods 4/28
2023/2/21 10:54 16 Superfoods That Are Worthy of the Title

5. Legumes
Legumes, or pulses, are a class of plant foods made up of beans
(including soy), lentils, peas, peanuts and alfalfa.

They earn the superfood label because they’re loaded with nutrients and
play a role in preventing and managing various diseases.

Legumes are a rich source of B vitamins, various minerals, protein and

fiber.

Research indicates that they offer many health benefits including

improved type 2 diabetes management, as well as reduced blood
pressure and cholesterol (14  ).

Eating beans and legumes regularly may also promote healthy weight
maintenance, due to their ability to improve feelings of fullness (15  ).

SUMMARY

Legumes are rich in many vitamins, protein and fiber. They may
prevent some chronic diseases and support weight loss.

6. 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 (16  ).

Research indicates that eating nuts and seeds can have a protective
effect against heart disease (17  ).

Common nuts and seeds include:

Almonds, pecans, pistachios, walnuts, cashews, Brazil nuts,

macadamia nuts.
Peanuts — technically a legume, but often considered a nut.

Sunflower seeds, pumpkin seeds, chia seeds, flaxseeds, hemp 

ADVERTISEMENT
seeds.

https://www.healthline.com/nutrition/true-superfoods 5/28
2023/2/21 10:54 16 Superfoods That Are Worthy of the Title

Interestingly, even though nuts and seeds are calorically dense, some
types of nuts are linked to weight loss when included in a balanced diet
(18  , 19  , 20  ).

SUMMARY

Nuts and seeds are full of fiber and heart-healthy fats. They may
reduce your risk of heart disease and support weight loss.

RELATED VIDEOS

 7:08  6:44  6:51

Fresh Food Fast: Cold Fresh Food Fast: Fresh Food Fast:
Soba Noodles Shawarma-Spiced Chicken Cardamom-Spiced P
and…

Watch More 

7. Kefir (And Yogurt)


Kefir is a fermented beverage usually made from milk that contains
ADVERTISEMENT

protein, calcium, B vitamins, potassium and probiotics.

https://www.healthline.com/nutrition/true-superfoods 6/28
2023/2/21 10:54 16 Superfoods That Are Worthy of the Title

Kefir is similar to yogurt but has a thinner consistency and typically more
probiotic strains than yogurt.

Fermented, probiotic-rich foods like kefir have several associated health

benefits, including reduced cholesterol, lowered blood pressure,
improved digestion and anti-inflammatory effects (21  , 22  , 23  ).

Though kefir is traditionally made from cow’s milk, it’s typically well
tolerated by people with lactose intolerance due to the fermentation of
the lactose by bacteria.

However, it’s also made from non-dairy beverages such as coconut milk,
rice milk and coconut water.

You can purchase kefir or make it yourself. If you’re choosing a

commercially prepared product, be mindful of added sugar.

SUMMARY

Kefir is a fermented dairy beverage with multiple health benefits

related to its probiotic content. Though generally made from
cow’s milk, kefir is also available in non-dairy forms.

8. Garlic
Garlic is a plant food that is closely related to onions, leeks and shallots.
It’s a good source of manganese, vitamin C, vitamin B6, selenium and
fiber.

Garlic is a popular culinary ingredient due to its distinct flavor, but it has
also been used for its medicinal benefits for centuries.

Research indicates that garlic may be effective in reducing cholesterol

and blood pressure, as well as supporting immune function (24  ).

What’s more, sulfur-containing compounds in garlic may even play a role

in preventing certain types of cancer (25  ).

SUMMARY


ADVERTISEMENT

https://www.healthline.com/nutrition/true-superfoods 7/28
2023/2/21 10:54 16 Superfoods That Are Worthy of the Title

Garlic is a nutrient-rich food used for its medicinal benefits for

centuries. It may be useful for supporting immune function and
reducing your risk of heart disease and certain cancers.

ADVERTISEMENT

9. Olive Oil
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 (26  , 27  , 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.

10. 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. 
ADVERTISEMENT
Ginger root contains antioxidants, such as gingerol, that may be
responsible for many of the reported health benefits associated with this
https://www.healthline.com/nutrition/true-superfoods 8/28
2023/2/21 10:54 16 Superfoods That Are Worthy of the Title

food.

Ginger may be effective for managing nausea and reducing pain from
acute and chronic inflammatory conditions (29  , 30  , 31  ).

It may also reduce your risk of chronic illnesses such as heart disease,
dementia and certain cancers (32  , 33  , 34  ).

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.

11. 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.

Studies show that curcumin may be effective in treating and preventing

chronic diseases such as cancer, heart disease and diabetes (35  , 36  ).

It may also aid wound healing and pain reduction (37  , 38  ).

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. 
ADVERTISEMENT

https://www.healthline.com/nutrition/true-superfoods 9/28
2023/2/21 10:54 16 Superfoods That Are Worthy of the Title

12. Salmon
Salmon is a highly nutritious fish packed with healthy fats, protein, B
vitamins, potassium and selenium.

It’s one of the best sources of omega-3 fatty acids, which are known for a
variety of health benefits, such as reducing inflammation (39  ).

Including salmon in your diet may also lower your risk of heart disease
and diabetes and help you maintain a healthy weight (40  ).

A potential drawback of eating salmon and other types of seafood is their

possible contamination with heavy metals and other environmental
pollutants.

You can avoid potential negative effects by limiting your consumption of

fish to two to three servings per week (41).

SUMMARY

Salmon is a good source of many nutrients, especially omega-3

fatty acids. Limit your consumption of salmon to avoid potential
negative effects from contaminants common in fish and seafood.

13. Avocado
Avocado is a highly nutritious fruit, though it’s often treated more like a
vegetable in culinary applications.

It’s rich in many nutrients, including fiber, vitamins, minerals and healthy
fats (42  ).

Similar to olive oil, avocado is high in monounsaturated fats (MUFAs).

Oleic acid is the most predominant MUFA in avocado, which is linked to
reduced inflammation in the body (43  ).

Eating avocado may reduce your risk of heart disease, diabetes,

metabolic syndrome and certain types of cancer (44  , 45  , 46  ).


SUMMARY ADVERTISEMENT

https://www.healthline.com/nutrition/true-superfoods 10/28
2023/2/21 10:54 16 Superfoods That Are Worthy of the Title

Avocados are nutrient-rich, high-fiber fruits that may play a role in

reducing inflammation and chronic diseases.

14. 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 (47  ).

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 (48  ).

SUMMARY

Sweet potatoes are a highly nutritious food loaded with

carotenoids, which have strong antioxidant properties. They may
also be beneficial for blood sugar control.

15. Mushrooms
Some of the most common varieties of edible mushrooms are button,
portobello, shiitake, crimini and oyster mushrooms.

Though nutrient content varies depending on the type, mushrooms

contain vitamin A, potassium, fiber, and several antioxidants not present
in most other foods (49  ).

Interestingly, eating more mushrooms is associated with greater

consumption of vegetables in general, contributing to an overall more
nutritious diet (50  ).

Due to their unique antioxidant content, mushrooms may also play a role
in reducing inflammation and preventing certain types of cancers (49  ,
50  , 51  ).

Another super feature of mushrooms is that agricultural waste products

are used to grow them. This makes mushrooms a sustainable component 
ADVERTISEMENT
of a healthy food system (50  ).

https://www.healthline.com/nutrition/true-superfoods 11/28
2023/2/21 10:54 16 Superfoods That Are Worthy of the Title

SUMMARY

Mushrooms are full of nutrients and may reduce your risk of

certain diseases. Additionally, mushrooms are a sustainable food
choice.

16. Seaweed
Seaweed is a term used to describe certain nutrient-rich sea vegetables.
It’s most commonly consumed in Asian cuisine but is gaining popularity in
other parts of the world due to its nutritional value.

Seaweed packs multiple nutrients, including vitamin K, folate, iodine and

fiber.

These ocean vegetables are a source of unique bioactive compounds —

not typically present in land-vegetables — which may have antioxidant
effects.

Some of these compounds may also reduce your risk of cancer, heart
disease, obesity and diabetes (52  ).

SUMMARY

Seaweed is a group of highly nutritious sea vegetables that may

play a role in protecting against certain chronic diseases.

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.


How we reviewed this article:
ADVERTISEMENT

HISTORY

https://www.healthline.com/nutrition/true-superfoods 12/28
2023/2/21 10:54 16 Superfoods That Are Worthy of the Title

Our experts continually monitor the health and wellness space, and we
update our articles when new information becomes available.
Current Version

Jul 9, 2018

Written By
Ansley Hill

Edited By
Tim Snaith

Share this article

 v  

NUTRITION u Evidence Based

The 11 Most Nutrient-Dense Foods on the

Planet
Medically reviewed by Adrienne Seitz, MS, RD, LDN, Nutrition — By Kris
Gunnars, BSc — Updated on Nov 5, 2021

We include products we think are useful for our readers. If you buy through links on
this page, we may earn a small commission Here’s our process.

How we vet brands and products

The 10 Most Nutrient-Dense Foods on the Planet

Looking for more nutrient foods? This video breaks down the
 10 most nutrient-dense foods.
ADVERTISEMENT


You can eat only a limited amount of food in a single day.

https://www.healthline.com/nutrition/true-superfoods 13/28
2023/2/21 10:54 16 Superfoods That Are Worthy of the Title

To maximize the amount of nutrients you take in, it makes sense to spend
your calorie budget wisely by choosing the foods that carry the greatest
amount and variety of nutrients.

Here are the 11 most nutrient-dense foods on the planet.

ADVERTISEMENT

1. Salmon
Not all fish are created equal.

Salmon and other fatty types of fish contain the most omega-3 fatty acids.

Omega-3s are extremely important for optimal functioning of your body.

They’re linked to improved well-being and a lower risk of many serious
diseases (1  ).

Although salmon is mainly prized for its beneficial composition of fatty

acids, it also packs massive amounts of other nutrients.

A 100-gram serving of wild Atlantic salmon contains about 2.2 grams of

omega-3s, along with lots of high quality animal protein and ample
vitamins and minerals, including large amounts of magnesium, potassium,
selenium, and B vitamins (2  ).


ADVERTISEMENT

https://www.healthline.com/nutrition/true-superfoods 14/28
2023/2/21 10:54 16 Superfoods That Are Worthy of the Title

Nadine Greeff/Stocksy United

It’s a good idea to eat fatty fish at least once or twice a week to get all the
omega-3s your body needs.

Studies show that people who eat fatty fish regularly have a lower risk of
heart disease, dementia, depression, and many other common health
conditions (3  , 4  , 5  , 6).

Salmon tastes good and is fairly simple to prepare. It also tends to make
you feel full with relatively few calories.

If you can, choose wild salmon instead of farmed. It is more nutritious, has
a better omega-6 to omega-3 ratio, and is less likely to contain
contaminants (7, 8).

SUMMARY

Fatty fish like salmon is loaded with beneficial fatty acids, protein,
vitamins, and minerals. It’s a good idea to eat fatty fish at least
once a week.

2. Kale
Of all the leafy greens, kale is the king.

It’s loaded with vitamins, minerals, fiber, antioxidants, and various

bioactive compounds.

Kale is especially high in vitamin C, vitamin A, vitamin K1. It also contains

large amounts of vitamin B6, potassium, calcium, magnesium, copper, and
manganese. A one cup serving has only 9 calories (9  ).

Kale may be even healthier than spinach. Both are very nutritious, but
kale is lower in oxalates, substances that can bind minerals like calcium in
your intestine, preventing them from being absorbed (10  ).

Kale and other greens are also high in various bioactive compounds,
including isothiocyanates and indole-3-carbinol, which have been shown
to fight cancer in test-tube and animal studies (11  , 12).


ADVERTISEMENT

SUMMARY

https://www.healthline.com/nutrition/true-superfoods 15/28
2023/2/21 10:54 16 Superfoods That Are Worthy of the Title

Kale is one of the most nutrient-dense vegetables you can eat,

containing large amounts of vitamins, minerals, and potentially
cancer-fighting compounds.

ADVERTISEMENT

3. Seaweed
The sea has more than just fish. It also contains massive amounts of
vegetation.

There are thousands of different plant species in the ocean, some of

which are very nutritious. Usually, they are referred to collectively as
seaweed (13  ).

Seaweed is popular in dishes such as sushi. Many sushi dishes include a

type of seaweed known as nori, which is used as an edible wrapping.

In many cases, seaweed is even more nutritious than land vegetables. It’s
particularly high in minerals such as calcium, iron, magnesium, and
manganese (14  ).

It’s also loaded with various bioactive compounds, including

phycocyanins and carotenoids. Some of these substances are
antioxidants with powerful anti-inflammatory capacities (15  ).

But seaweed really shines in its high content of iodine, a mineral your
body uses to make thyroid hormones.

Just eating a high iodine seaweed like kelp a few times per month can
give your body all the iodine it needs.

If you don’t like the taste of seaweed, you can also take it in supplement 
ADVERTISEMENT
form. Dried kelp tablets are very cheap and loaded with iodine.

https://www.healthline.com/nutrition/true-superfoods 16/28
2023/2/21 10:54 16 Superfoods That Are Worthy of the Title

SUMMARY

Sea vegetables are highly nutritious but rarely eaten in the West.
They are particularly high in iodine, which is essential for optimal
thyroid function.

4. Garlic
Garlic really is an amazing ingredient.

It can turn all sorts of bland dishes delicious, and it’s very nutritious.

It’s high in vitamins C, B1, and B6, as well as calcium, potassium, copper,
manganese, and selenium (16  ).

Garlic is also high in beneficial sulfur compounds such as allicin.

Many studies suggest that allicin and garlic may lower blood pressure as
well as total and LDL (bad) cholesterol. It also helps raise HDL (good)
cholesterol, potentially reducing the risk of heart disease down the line (17
, 18  , 19  , 20  ).

Garlic also has various cancer-fighting properties. Some older studies

suggest that people who eat a lot of garlic have a much lower risk of
several common cancers, especially cancers of the colon and stomach (21
, 22  ).

Raw garlic also has significant antibacterial and antifungal properties (23
, 24  ).

SUMMARY

Garlic is both tasty and healthy. It’s highly nutritious and contains
bioactive compounds that have confirmed disease-fighting
properties.

How to peel garlic


ADVERTISEMENT

https://www.healthline.com/nutrition/true-superfoods 17/28
2023/2/21 10:54 16 Superfoods That Are Worthy of the Title

How To Peel: Garlic

Learn fast and easy ways to peel garlic from a professional
 chef.

ADVERTISEMENT

5. Shellfish
Many sea animals are high in nutrients, but shellfish may be among the
most nutritious of all.

Clams, oysters, scallops, and mussels are commonly consumed types of

shellfish.

Clams are among the best sources of vitamin B12 in existence, with 100
grams of clams supplying more than 16 times the RDI. They are also
loaded with vitamin C, various B vitamins, potassium, selenium, and iron
(25  ).

Oysters are also very nutritious. Only 100 grams supply 600% of the RDI
for zinc, 200% of the RDI for copper, and large amounts of vitamin B12,
vitamin D, and several other nutrients (26  ).

Though shellfish are among the world’s most nutritious foods, most
people rarely consume them. 
ADVERTISEMENT

https://www.healthline.com/nutrition/true-superfoods 18/28
2023/2/21 10:54 16 Superfoods That Are Worthy of the Title

SUMMARY

Shellfish are some of the most nutritious animals found in the

sea. They’re very high in important nutrients like vitamin B12 and
zinc.

6. Potatoes
Potatoes are high in potassium, magnesium, iron, copper, and
manganese. They also contain vitamin C and most B vitamins (27  ).

They contain a little bit of almost every nutrient you need. There are
accounts of people living on nothing but potatoes for a long time.

Potatoes are also one of the most filling foods. When researchers
compared the satiety values of different foods, boiled potatoes scored
higher than any other food measured (28  ).

If you allow potatoes to cool after cooking, they also form resistant starch,
a fiber-like substance with many powerful health benefits (29  ).

SUMMARY

Potatoes contain a little bit of almost every nutrient you need.

They are incredibly filling and can provide large amounts of
resistant starch.

RELATED VIDEOS


ADVERTISEMENT


https://www.healthline.com/nutrition/true-superfoods 19/28
2023/2/21 10:54 16 Superfoods That Are Worthy of the Title


 7:08  6:44  6:51

Fresh Food Fast: Cold Fresh Food Fast: Fresh Food Fast:
Soba Noodles Shawarma-Spiced Chicken Cardamom-Spiced P
and…

Watch More 

7. Liver
Humans and our remote ancestors have been eating animals for millions
of years.

However, the modern Western diet has prioritized muscle meat over
organ meats. Compared to the organs, muscle meat is nutritionally poor.

Out of all the organs, liver is by far the most nutritious.

The liver is a remarkable organ with hundreds of functions related to

metabolism. One of its functions is to store important nutrients for the rest
of your body.

A 3.5-ounce (100-gram) portion of beef liver contains (30  ):

Vitamin B12: 1,176% of the DV

Vitamin B5, vitamin B6, niacin, and folate: more than 50% of the
DV

Vitamin B2: 201% of the DV

Vitamin A: 634% of the DV

Copper: 714% of the DV

Iron, phosphorus, zinc, and selenium: more than 30% of the DV

High quality animal protein: 29 grams

Eating liver once per week is a good way to ensure that you get optimal
amounts of these vital nutrients.

SUMMARY

ADVERTISEMENT

https://www.healthline.com/nutrition/true-superfoods 20/28
2023/2/21 10:54 16 Superfoods That Are Worthy of the Title

Liver is a highly nutritious organ meat containing large amounts

of B vitamins as well as other healthy substances.

8. Sardines
Sardines are small, oily fish that can be eaten whole.

Shop for sardines online.

Given that the organs are usually the most nutritious parts of an animal,
it’s not surprising that whole sardines are very nourishing.

They contain a little bit of almost every nutrient your body needs (31  ).

Like other fatty fish, they’re also very high in heart-healthy omega-3 fatty
acids.

SUMMARY

Small, oily fish like sardines are usually eaten whole, so you
consume the organs, bones, and other nutritious parts. They
contain a little bit of almost every nutrient you need.

ADVERTISEMENT

9. Blueberries
When it comes to the nutritional value of fruits, blueberries are in a league
of their own.

Although not as high — calorie for calorie — in vitamins and minerals as 

ADVERTISEMENT
vegetables, they’re packed with antioxidants.

https://www.healthline.com/nutrition/true-superfoods 21/28
2023/2/21 10:54 16 Superfoods That Are Worthy of the Title

They are loaded with powerful antioxidant substances, including

anthocyanins and various other plant compounds, some of which can
cross the blood-brain barrier and exert protective effects on your brain
(32  ).

Several studies have examined the health effects of blueberries in

humans.

One study found that blueberries improved memory in older adults (33  ).

Another study found that obese men and women with metabolic
syndrome had a lowered blood pressure and reduced markers of
oxidized LDL (bad) cholesterol after adding blueberries to their diet (34  ).

This finding is in line with studies showing that blueberries increase the
antioxidant value of your blood (35  ).

Multiple test-tube and animal studies also suggest that blueberries can
help fight cancer (36  , 37  , 38  ).

SUMMARY

Blueberries are very nutritious compared to most other fruits and

are loaded with powerful antioxidants, some of which can
increase the amount of antioxidants in your blood and safeguard
your brain.

10. Egg yolks

Egg yolks have been unfairly demonized because of their cholesterol
content.

However, studies suggest that dietary cholesterol isn’t something you

generally need to worry about.

Eating moderate amounts of cholesterol doesn’t raise the LDL (bad)

cholesterol in your blood (39  ).

Egg yolks are therefore one of the most nutritious foods on the planet.
Whole eggs are so nutritious that they’re sometimes referred to as
“nature’s multivitamin.”

Egg yolks are loaded with vitamins, minerals, and various powerful
ADVERTISEMENT

nutrients, including choline (40  ).

https://www.healthline.com/nutrition/true-superfoods 22/28
2023/2/21 10:54 16 Superfoods That Are Worthy of the Title

They’re high in lutein and zeaxanthin, antioxidants that can protect your
eyes and reduce your risk of eye diseases like cataracts and macular
degeneration (41  ).

Eggs also contain high quality protein and healthy fats. Several studies
suggest that they can help with weight loss (42  , 43  ).

They are also cheap, flavorful, and easy to prepare.

If you can, buy eggs that come from pasture-raised hens and/or omega-3-
enriched eggs. These types are more nutritious than most conventional
supermarket eggs (44, 45).

SUMMARY

Whole eggs are so nutritious that they’re sometimes called

“nature’s multivitamin.” The yolk is where almost all the nutrients
are found.

11. Dark chocolate (cocoa)

Dark chocolate with a high cocoa content is one of the most nutritious
foods you can eat.

It is loaded with fiber, iron, magnesium, copper, and manganese (46  ).

But its biggest benefit is its amazing range of antioxidants.

In fact, a study showed that cocoa and dark chocolate scored higher in
antioxidants than any other food tested, including blueberries and acai
berries (47  ).

Multiple studies in humans suggest that dark chocolate has powerful

health benefits, including improved blood flow, lower blood pressure,
reduced oxidized LDL cholesterol, and improved brain function (48  , 49
, 50  ).

One study found that people who consumed chocolate more than 5 times
per week had a 57% lower risk of heart disease (51  ).

Given that heart disease is the most common cause of death worldwide,
this finding could have implications for millions of people. 
ADVERTISEMENT
Make sure to get dark chocolate with at least 70% cocoa content. The
best ones contain 85% cocoa or higher.
https://www.healthline.com/nutrition/true-superfoods 23/28
2023/2/21 10:54 16 Superfoods That Are Worthy of the Title

Eating a small square of quality dark chocolate every day may be one of
the best ways to supplement your diet with additional antioxidants.

Shop for high-cocoa dark chocolate online.

SUMMARY

Dark chocolate and cocoa are very high in minerals and

antioxidants. Eating them regularly may provide various health
benefits.

The bottom line

If you want lots of nutrients without many calories, the most obvious
strategy is to take dietary supplements.

However, supplements can hardly replace a healthy diet. A better way to

get all the nutrients you need is to fill your meals with nutrient-dense
foods.

Nutrient-dense foods are rich in nutrients relative to their calorie content.

These include various healthy foods such as whole vegetables, fruits,
cocoa, seafood, eggs, and liver.

Start adding the above foods to your diet today to reap their benefits.

Last medically reviewed on November 5, 2021

How we reviewed this article:

HISTORY

Our experts continually monitor the health and wellness space, and we
update our articles when new information becomes available.
Current Version

Nov 5, 2021

Written By
Kris Gunnars

Edited By
John Bassham 
ADVERTISEMENT
Medically Reviewed By
Adrienne Seitz, M.S., R.D., LDN

https://www.healthline.com/nutrition/true-superfoods 24/28