10 Best Superfoods Reviewed & Compared
Superfoods are nutrition superheroes. They are foods that are considered to be nutritionally dense and bring many health benefits to those that consume them. Research says eat superfoods and they will knock out bacteria, diabetes, clogged arteries, and even cancer. Although most superfoods are plant-based, there are a few that are dairy-based or are fish. Many superfoods are foods you might already be eating – so good for you! Keep eating them so you can fuel your runs and your body in a delicious and healthy way.
10 Best Superfoods
A one-cup serving of quinoa has 222 calories, 3.6 grams of fat, and 40 grams of carbohydrates. Quinoa is high in protein, with 8 grams per serving, and it also has 5 grams of fiber. This superfood also has 14 vitamins and 10 minerals, as well as all 9 essential amino acids. It has everything you need to be healthy… literally!
Quinoa has a slightly nutty taste and has a texture similar to rice, although the size of the grains is smaller. It is quick cooking, so it can be made in a flash for lunch or dinner. This superfood began growing in popularity a few years ago, so it is pretty easy to find near the rice at your local grocer.
Quinoa is a more expensive grain, but remember, a little goes a long way.
- Tons of nutrition
- Easy to find
- Cooks quickly
- A little more expensive than other grains
A one cup serving of blueberries has just 84 calories, but they pack in a lot more. They also contain 4 grams of fiber, and most of the RDV of Vitamin C, Vitamin K, and manganese. On top of all that, blueberries have the highest amount of antioxidants of any fruit. Antioxidants help fight free radicals in your body and therefore fight cancer, DNA damage, and aging.
Blueberries are a little bit sweet and a little bit tart. They are great eaten alone, but also make a great addition to cereal, yogurt, or a smoothie. Blueberries are commonly found at the grocery store, and their price fluctuates with the season.
They are cheapest when in season. Unfortunately, they are usually sold in small containers, so you may have to buy a few.
- Loads of antioxidants and nutrients
- May be expensive
Avocados are a high-fat fruit, but they are full of healthy monosaturated fats which have been linked to reductions in cancer, heart disease, and diabetes. They also have about 15 grams of fiber per fruit and are high in lutein, an antioxidant that is great for your eyes and skin. Research has also linked this superfood to blood sugar stabilization, regeneration of tissue and blood, and increased heart health.
Avocados have a smooth, buttery taste and texture, and this superfood isn’t just for guacamole anymore. A growing trend is to use avocado in place of butter on toast or in baking. Avocados are commonly found at the grocery store, but spoil quickly once the skin is broken.
This superfood is slightly more expensive than the average fruit.
- Buttery taste and texture
- Disease-fighting nutrients
- Price can be high
- Must eat quickly before spoiling
Kale is super high in antioxidants, fiber, calcium, and iron, which means it is great for your bones, skin, hair, digestive system, and many other parts of your body. This super food is also a great source of copper and manganese. However, it loses a lot of these nutrients when it is cooked, so kale is a superfood that is best eaten raw.
Kale is great for salad. Try blending it in a smoothie to maintain all of its natural benefits. If you can’t stomach raw kale, try steaming or sautéing it, or baking up some crunchy kale chips! Kale is pretty easy to find at the grocery store or farmers market.
Kale is about the same price as other leafy greens.
- Easy to find
- Easy to prepare
- Loses nutrients when cooked
5. Fish and Fish Oil
The American Heart Association recommends that you eat at least 2 fish-based meals per week and for good reason. Eating fish has been linked to reductions in heart disease, cancer, stroke, Alzheimer’s, arthritis and diabetes, and have also been shown to help relieve symptoms of depression. The high amount of omega-3 fatty acids in fish are great for your heart and have been found to help fight inflammation.
Try a variety of types of fish to find your favorites, but please don’t try it at all if you are allergic! Availability will depend on the area in which you live.
Prices of this superfood will vary depending on the type of fish you buy, as well as the season.
- High in omega-3 fatty acids
- Potential allergen
Almonds have been rightfully named a superfood because they are loaded with protein, fiber, healthy fats, vitamin E, manganese, and magnesium. Almonds are also the most nutritionally dense nut, meaning you get the greatest concentration of nutrients per serving.
Almonds have a mild and slightly sweet flavor. This superfood is a great grab-and-go snack, but can also be enjoyed as a topping for oatmeal or a salad, chopped up and put into your favorite side dish, or even as a milk or as almond butter.
Almonds are priced in the average range of other nuts. However, almond butter is more expensive than peanut butter.
- Most concentrated nutrition of any nut
- Potential allergen
One large egg has 70 calories and a whole lot more. It also has 6 grams of protein a whole lot of omega-3 fatty acids, which are great for your heart and for fighting inflammation. Eggs also contain all 9 essential amino acids and are rich in phosphorous, iron, selenium, and vitamins A, B2, B5, and B12. These are quite the well-rounded superfood!
Eggs are a great superfood to begin with, since they are widely available and relatively inexpensive. Eggs have a mild flavor, but some people might not like the yolk. They can be cooked in a variety of ways and eaten for any meal and can be incorporated into baking and other dishes.
Eggs are one of the most inexpensive superfoods, making them affordable for everyone.
- High in protein
- Contain all 9 essential amino acids
- Potential allergent
- Some people do not like the yolk
A serving of broccoli packs in 6 gram of protein, and also has tons of glucoraphanin, which helps the body detoxify, beta-carotene, zinc, and selenium, which are immune-system boosters, phytonutrients, which help fight inflammation, and indole-3 carbinole, which is known to be a powerful antioxidant and anti-carcinogen. Broccoli is one superfood that helps keep you healthy and fights all of the bad stuff that attacks your body.
Broccoli is a superfood that is easy to find at your local grocer, either in the fresh produce section or frozen. It is even easy to grow at home in a garden or a pot. It can be eaten raw or cooked, with most people pairing it with hummus, cheese, or another topping of the like. It also makes a great addition to a stir fry or casserole.
Value: Broccoli is inexpensive and its versatility really gives it a bang for your buck.
- Commonly found
- Can be dry when raw
In just one tiny ounce of chia seeds, there is 11 grams of fiber, 4 grams of protein, and high percentages of the RDV of calcium, manganese, magnesium, and phosphorous. Plus, chia seeds are loaded with antioxidants and omega-3 fatty acids, which help fight diseases and inflammation. Like many other superfoods, chia has been linked to reductions in risk of heart disease and type 2 diabetes.
Chia seeds are unique because of their gel-like texture, which some people find is difficult to like. They are great when blended into a smoothie or added to a recipe like a bread or pancakes, or even salad dressing. Vegan users make a chia gel mixture to serve as a replacement or oil and eggs in baking.
Chia seeds are about the same price as other seeds and nuts, but remember, a little goes a long way!
- Lots of Nutrients
- Gel-like texture can be a turn-off
Research has shown that eating garlic has many benefits, especially for your heart and immune system. Eating 2 cloves of garlic each day has been shown to reduce heart attack risk in heart disease patients, as well as helping to prevent clogged arteries, and lowers both triglyceride and cholesterol levels. Garlic is an antibacterial and antiviral, which means that it will help battle colds and infections. This superfood has also been named one of the top cancer fighters by the National Cancer Institute.
Garlic comes in many forms – whole, already minced, powdered in the spice aisle, along with a few others. Try adding a bit to every meal to get in your daily dose of this superfood. Garlic has a strong flavor, and can make your breath stinky, so make sure you have some mints nearby.
Garlic is inexpensive and lasts a long time.
- Heart-healthy benefits
- Boosts immune system
- Garlic breath
If all of this food-based awesomeness seems overwhelming, have no fear. Superfoods are really easy to begin incorporating into your diet. Many of them, like blueberries, avocado, and chia, can quickly blended into a smoothie or be added as a topping to a regular meal. Others, like quinoa, can be used as a tasty new alternative to a food you eat regularly, like rice. The health benefits of superfoods are enormous and they are all worth giving a try.
The Criteria We Used For Our Evaluation of the Best Superfoods
The superfoods in this list aren’t just foods that we like to eat and that we deem to be healthy, and they weren’t randomly selected from some list of superfoods (which would be gigantic, by the way). There is a set of metrics we applied when choosing the superfoods that made our list. The metrics we used are based on scientific research about superfoods and normal, everyday concerns about food, including taste, price, and availability.
Each of the key factors in creating our list of the Best Superfoods is explained below.
How nutrient dense is this food?
Scientists are in the beginning stages of identifying specific criteria that can be used to officially label a food as a “superfood.” The criteria that researchers have shown holds the most validity in that superfoods are nutrient dense. They have defined nutrient dense foods as those that provide 10% or more of the daily value of disease fighting nutrients, including potassium, fiber, protein, calcium, iron, thiamin, riboflavin, niacin, folate, zinc, as well as vitamins A, B6, B12, C, D, E, and K.
So, in selecting the superfoods that comprise our list, we put nutrient density at the forefront of our criteria since this is the way science is leaning in its quest to give a legal definition to the term “superfood.”
Is this food considered a whole food?
Processed foods, meaning those that are somehow made using a chemical process or contain refined or artificial ingredients, are bad for you.
Really bad for you.
Most processed foods contain one or more of the following: sugar; high fructose corn syrup; refined carbohydrates; artificial ingredients; trans fat; and/or vegetable oils. They have also been shown to lead to overconsumption and food addiction, and are usually low in nutrients and dietary fiber. Additionally, regular consumption of processed foods has been linked to a variety of health problems, including insulin resistance, high triglycerides, heart disease, obesity, and diabetes, just to name a few.
So, after all of that devastating information, we find it really important for superfoods to also be whole foods, meaning a simple, single-ingredient item that has not undergone extensive processing prior to consumption.
Is this a common food?
Some options are considered regional foods, so they are only available to the people that live in that area. The superfoods on our list are foods that can be found in any region of the country, so there are no special trips or internet orders required to get your hands on any superfood on our list.
How accessible is this food?
Healthy food should be available in every neighborhood supermarket so that all people can include healthy foods as part of their balanced diet. The superfoods on our list were selected because of their high accessibility, or in other words, ease of purchase. If the food is only available at select gourmet grocers or can only be ordered from the internet, we did not include it as one of our superfoods.
Is this food affordable?
Our list of superfoods includes foods that are not only common and accessible, but ones that are also affordable on any budget. Healthy foods, like superfoods, should be able to be a part of every person’s diet, regardless of their income. Many superfoods are seasonal foods, so the best way to make sure you are paying the lowest price for fresh and high quality superfoods is to purchase them when they are abundant and in season.
Does this food taste good?
Obviously, everyone wants to eat food that tastes good. If someone told us that mud was a superfood, we wouldn’t just start eating it because it has a fancy new label. We know mud tastes awful (from wet and muddy race experiences, not by choice) and therefore wouldn’t eat it, even if it was a superfood. We included foods on our list of superfoods that are some of the highest rated in taste satisfaction, which means that it is highly likely that you will enjoy them if you try them.
Other Important Factors to Consider When Selecting the Best choice for you
- Dietary Needs
There are two factors that go hand-in-hand when considering which superfoods you begin to include as part of your diet. These factors are your personal preferences and your dietary needs.
You naturally dislike some foods because of their taste or texture, so you certainly wouldn’t include these as part of your diet just because it has been labeled a “superfood.” Similarly, if you follow a specific type of diet, such as veganism, you probably aren’t going to suddenly include salmon or eggs in your meals because they are superfoods. The same idea goes for food allergies. If you are allergic to nuts, avoiding them is still the best choice for you, since having the label of “superfood” doesn’t make you immune to the allergy.
Even though superfoods have plenty to offer, using a little common sense is the best way to make sure the superfoods you choose are ones you will actually, and that won’t have any harmful side effects (like anaphylactic shock).
- Accessibility and Budget
Everyone lives on a budget. However, eating a well-balanced diet that includes superfoods should not break the bank. With a little planning, research, and grocery ad hunting, you can eat healthy and still have plenty of money left for other fun things (like entering races!).
First, buy foods that are accessible in your region and at your local grocery store. The farther away you have to go to get the food you eat, the more expensive it will be. So, see what superfoods are local and available in your region. These will most likely be not only the easiest to get, but also the least expensive.
The second thing to look into is when your available superfoods are actually in season. Most superfoods are available on a seasonal basis (like produce), and when they are in season, their abundance makes them cheaper. To keep your food budget as low as possible, plan your menus to include superfoods when they are in season. This will not only save you money, but it will also add variety to your diet.
Below are some frequently asked questions that may help clarify some ideas about superfoods, and may even inspire you to ask some questions of your own. These are some of the questions most commonly asked by consumers about superfoods.
Q: What do all superfoods have in common?
A: The greatest commonality between all superfoods is that they are nutrient dense. Studies have shown that what makes a superfood “super” is that it provides 10% or more of the daily value of disease fighting nutrients. These nutrients include potassium, fiber, protein, calcium, iron, thiamin, riboflavin, niacin, folate, zinc, and vitamins A, B6, B12, C, D, E, and K.
Q: What are the superfoods that I should try to eat on a regular basis?
A: Well, there really is no definite answer to this question. Since there is no legally-defined criteria for superfoods, medical professionals do not have a set of metrics from which to grade or rank the effectiveness of superfoods. However, foods that are considered superfoods are nutrient-dense, healthy, whole foods that should be included as a regular part of a balanced diet that is rich in lean protein and fiber, and includes absolute minimal amounts of processed foods.
No amount of superfoods can reverse the effects of eating fast food. Superfoods should be just one component of your balanced diet. Plus, everyone has different food preferences and dietary needs, so you should include the healthy superfoods that you actually like on a regular basis.
Q: Is there a special way I need to prepare superfoods to maximize the benefits?
A: The answer to this question depends on what superfood you are eating. For example, kale is a superfood that, when cooked, loses most of its nutrient density. This means that kale really only retains its superfood powers (i.e. nutrient density) when eaten raw. The same goes for many nuts, like walnuts.
However, cooking some superfoods, like blueberries or tomatoes, can enhance specific nutrients. In tomatoes, cooking them helps the body process lycopene, and cooked blueberries contain greater amounts of minerals, like calcium and potassium, than raw blueberries. The best thing you can do is do a little research about how cooking a specific superfood affects its nutrient density.
Q: Can you get the benefits of superfoods from a vitamin or supplement?
A: Medical professionals say that if you don’t have any major underlying health conditions and eat a balanced diet, there is really no need to take a nutritional supplement, like a vitamin. With this in mind, no vitamin or supplement can truly replace a whole food. Whole foods not only provide us with vitamins and minerals, they also supply our bodies with protein, fiber, fats, and calories that we need to have energy for all of the activities we do (like run!).
And, although lab testing is available, it has been found that the concentrations of nutrients in vitamins and supplements can be highly variable, so you may not be getting what you pay for. Sticking with a well-balanced diet rich in whole foods is the best way to get the vitamins and minerals your body needs.
Q: Isn’t the whole “superfoods” movement just a fad or a scam?
A: It is true that some foods have had a lot of superfood hype around them, like acai, and then have been shown to not have nearly all of the benefits that they were claimed to have. It is also true that there is no current legally-standardized definition of “superfood.”
However, scientists and medical professionals are currently working on officially defining this term, and they are getting closer to a finalized set of criteria every day. Thus far, research is demonstrating that these types of foods have one major commonality: nutrient density. With the research beginning to identify characteristics of superfoods, it is safe to say that this is not a scam or even a movement- superfoods are a real thing.
This is our method for determining the best superfoods. It is important to keep these points in mind, especially when trying to include more superfoods as part of your balanced diet.
We hope that you found the information in this guide useful in your quest to find the best superfoods.
Here are some sources we used while conducting our research:
We utilize many different resources while trying to provide the best information to our readers. Some are scholarly or clinical sources, some are information provided by medical and dietary professional, and some sources are even other sites which may specialize in information that is relevant to our topic.
- Defining Powerhouse Fruits and Vegetables: A Nutrient Density Approach, Clinical Informational Website, Jun 05, 2014 ,
- What's so super about superfoods? , Informational Health Website, Feb 23, 2017 ,
- 5 Questions About Superfoods, Informational Health Website, Oct 10, 2012 ,
- The World's Healthiest Foods, Informational Health Website, ,
- Superfoods You Need Now, Informational Health Website, ,
- 9 Ways That Processed Foods Are Harming People, Informational Health Website, ,
- Foods You Should Eat Instead of Taking Vitamins, Informational News Website, Mar 30, 2015 ,
- Acai Berries: Super Food or Hype? , Informational Science Website, Oct 08, 2008 ,