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What makes a superfood super? Or is it all made up? A H&B nutritionist is here to provide the superfood scoop, plus we share superfoods and recipes to include in your diet
Summary
1What exactly is a superfood?
'Superfood’ is just a word for a food or drink that’s considered by some to be highly nutritious...
2Superfoods for overall health
Some wholegrain superfoods, like oats, have been shown to help reduce cholesterol and regulate...
33 superfood smoothie recipes
Have a go at making these superfood smoothies at home to increase your nutrient intake...
Contrary to popular belief, there’s no set criteria for a superfood. It’s just a word for a food or drink that’s considered by some to be highly nutritious.1
That means it’s likely a good source of things like protein, fibre and some vitamins and minerals like iron, copper, magnesium and more...
“Many foods classed as superfoods have been traditionally used for centuries in local communities as natural remedies, with uses for our immune system, heart health, gut health and even mental health,” H&B nutritionist Helena Thomas Harman explains.
“The term ‘superfood’ really kicked off in the 1990s with blueberries in America and sales doubled”
What are the main benefits of superfoods?
Superfoods often contain lots of vitamins and minerals. Plant foods are notoriously rich in vitamins and minerals like vitamin C, B, magnesium, iron and more.
Your body needs a certain amount of these micronutrients for optimum health.2
Some superfoods contain natural plant molecules which have powerful antioxidant or anti-inflammatory properties.
Antioxidants have been shown to reduce the damaging effects of free radicals, particles that have been linked to the development of heart disease, arthritis and Alzheimer’s among others.3
Often a superfood can promote health beyond simple nutrition.
For example, some wholegrain superfoods like oats, have been shown to help reduce cholesterol.4,5
26 superfoods to add to your diet
There may be no such thing as a miracle food, but these plant foods can still make a valuable contribution to a healthy, balanced diet:
1. Pomegranate
This fruit contains a host of nutrients, including fibre and vitamin C.5,6 It also has three times as many antioxidants as green tea.7
A 2012 randomised placebo-controlled study by Sheffield Hallam University showed that drinking 330ml of pomegranate juice every day could lower blood pressure in healthy, middle-aged people.8
Nutritional value of one pomegranate9
| Calories | 234kcal |
| Protein | 4.71g |
| Fat | 3.3g |
| Carbohydrate | 52.7g |
| Fibre | 11.3g |
| Sugar | 36.8g |
2. Turmeric
This spice is a source of a bioactive plant compound called curcumin, shown to have strong anti-inflammatory and antioxidant properties.10 A 2017 review by USA’s Central Michigan University found that turmeric may reduce blood pressure and lower cholesterol levels.11
However, curcumin isn’t very bioavailable (your body can’t absorb much) so it’s not known how useful these benefits are in a sprinkle of turmeric. You can increase curcumin’s power with black pepper – it’s been found to help absorb the curcumin by up to 2000%.10
Nutritional value of one tablespoon of turmeric11
| Calories | 29kcal |
| Protein | 0.91g |
| Fat | 0.3g |
| Carbohydrate | 6.31g |
| Fibre | 2.13g |
| Sugar | 0.3g |
3. Spirulina
This famously bright algae species has inhabited the world for billions of years – but its popularity is a little more recent than that!
Spirulina is extremely nutrient-dense, containing potassium, magnesium and the antioxidant beta-carotene (which turns into vitamin A) among others.12,13
“Carotenoids are produced by the plant to help them survive against predators and disease. They aren’t essential for our diet like vitamins and minerals, but they can help fight inflammation and reduce oxidative stress that can harm our body,” Helena explains.
A 2014 study in Journal of the Science of Food and Agriculture found that taking 1g of spirulina per day for three months lowered overall cholesterol by almost 9% in people with raised levels of blood fats.14
Nutritional value of one tablespoon of spirulina15
| Calories | 20kcal |
| Protein | 4g |
| Fat | 0.54g |
| Carbohydrate | 1.67g |
| Fibre | 0.25g |
| Sugar | 0.21g |
4. Kale
Dark green, leafy vegetables may all be considered superfoods, but many think kale wins the prize for its high levels of vitamins C and K – needed for normal bone function and blood clotting.16-18
Kale also contains lutein and zeaxanthin, two nutrients thought to be important for eye health.16,19 A French 2006 population study showed that people with low levels of these nutrients in their eyes were at increased risk of sight-threatening diseases such as age-related macular degeneration and cataracts.20
Nutritional value in a cup of kale21
| Calories | 8kcal |
| Protein | 0.6g |
| Fat | 0.3g |
| Carbohydrate | 0.9g |
| Fibre | 0.85g |
| Sugar | 0.17g |
5. Other green leafy vegetables
As well as kale, other green leafy veg are often considered to have superfood status. Some of the most popular include:
• spinach
•
collard greens
•
Swiss chard
•
spring greens
They have a variety of important micronutrients like calcium, folate, magnesium, iron, vitamin K, vitamin C and fibre.22,23
Not everyone loves munching on raw leaves, so try including them in stir fries, curries, soups, salads, smoothies, pasta dishes and more.
Nutritional value of one cup of spinach23
| Calories | 7kcal |
| Protein | 0.85g |
| Fat | 0.11g |
| Carbohydrate | 1.1g |
| Fibre | 0.66g |
| Sugar | 0.12g |
6. Nuts and seeds
Nuts and seeds are one of the best vegan sources of fats and protein, with healthy fibre, vitamins and minerals aplenty.
The likes of almonds, pistachios, cashews, macadamia nuts, pecans and Brazil nuts not only taste good, but they also contain all-important antioxidants. These anti-inflammatory compounds help protect the body from oxidative stress.
Nuts and seeds are also associated with good heart health, as they contain lots of healthy fats.24
Nutritional value in a serving of 23 almonds25
| Calories | 164kcal |
| Protein | 6g |
| Fat | 14g |
| Carbohydrate | 6.1g |
| Fibre | 3.5g |
| Sugar | 1.2g |
7. Quinoa
This wholegrain isn’t just a great source of fibre.26 It’s also high in protein, with one cooked cup containing more than a large egg.27,28 Plus there's magnesium, iron, potassium... you name it.28
“Wholegrains are what I’d call a super-swap for their refined alternatives (like white rice and bread) for heart health, due to their fibre content,” says Helena.
Quinoa also contains antioxidants, including quercetin, which have been shown to have anti-inflammatory and anti-microbial effects.29
A 2004 study on people who ate quinoa instead of gluten-free breads and pastas experienced a drop in blood sugar, insulin and blood fat levels – factors important for heart health.30
Nutritional value in a cup of cooked quinoa27
| Calories | 222kcal |
| Protein | 8.14g |
| Fat | 3.55g |
| Carbohydrate | 39.4g |
| Fibre | 5.18g |
| Sugar | 1.61g |
8. Berries
Juicy berries are a great way to get your sweet fix, with the added benefits of antioxidants, minerals, vitamins and fibre.
Berries like strawberries, raspberries, blueberries, cranberries and blackberries are particularly rich in antioxidants, which may help reduce oxidative stress in the body.31
Nutritional value in one cup of blueberries32
| Calories | 85kcal |
| Protein | 1.1g |
| Fat | 0.5g |
| Carbohydrate | 21.8g |
| Fibre | 3.6g |
| Sugar | 14.9g |
9. Green tea
Green tea is antioxidant-rich and a source of caffeine, widely consumed for its superfood qualities.
This naturally nutritious beverage is especially rich in an antioxidant called catechin epigallocatechin gallate (EGCG).
The rich mix of EGCG and other polyphenols and phenolic acids are where green tea’s reported health benefits – like protecting the heart – come from.32
Nutritional value in one cup of green tea33
| Calories | 2.4kcal |
| Protein | 0.5g |
| Fat | 0g |
| Carbohydrate | 0g |
| Fibre | 0g |
| Sugar | 0g |
“I’d recommend trying to eat a portion of some kind of fermented food every day”
10. Legumes
Legumes are a food group including beans, peas, lentils, alfalfa, chickpeas and peanuts (the great nut imposter).
They are classed as superfoods as they contain lots of nutrients essential for good health. Legumes are particularly rich in B vitamins, minerals, fibre and protein.
Some research has shown that legumes may be able to help reduce cholesterol and blood pressure, as well as promoting healthy weight maintenance due to their filling fibre content.34
Nutritional value in one cup of cooked lentils35
| Calories | 230kcal |
| Protein | 17.9g |
| Fat | 0.75g |
| Carbohydrate | 39.8g |
| Fibre | 15.6g |
| Sugar | 3.56g |
11. Seaweed
Seaweed isn’t just one food: it describes a whole range of nutrient-dense sea vegetables. It's traditionally popular in Asian cuisine but is gaining popularity all over the world.
Each serving of seaweed packs in nutrients like folate and vitamin A.36
It also differs to land vegetables and may contain different antioxidants, helping to reduce oxidative damage in cells.
Nutritional value in one cup of dried seaweed36
| Calories | 45kcal |
| Protein | 4.8g |
| Fat | 0.6g |
| Carbohydrate | 7.9g |
| Fibre | 0.84g |
| Sugar | 0.45g |
13. Kefir
Kefir is a drink made from fermented milk that’s high in calcium and rich in protein and potassium.37
It’s quite similar to yoghurt, but typically contains more probiotics and has a thinner consistency.
The probiotic strains in kefir are largely responsible for its superfood status and have been found to help reduce cholesterol, lower blood pressure and improve digestion.38,39
And it’s nutritionist-approved: “I’d recommend trying to eat a portion of some kind of fermented food every day,” Helena says.
You can find it in health food shops or make it yourself if you’re feeling particularly adventurous.
Nutritional value in one cup of kefir37
| Calories | 127kcal |
| Protein | 8.8g |
| Fat | 2.3g |
| Carbohydrate | 18.3g |
| Fibre | 0g |
| Sugar | 16.9g |
14. Fermented foods
Kefir isn’t the only drink on the block with superfood properties. You can also get a good dose of friendly bacteria from:
• kombucha
•
yoghurt (dairy and plant-based)
• kimchi
It’s advised you include a variety of fermented food and drink in your diet for the fibre and friendly bacteria they contain.
Nutritional value in 100ml of kombucha40
| Calories | 17kcal |
| Protein | 1.1g |
| Fat | 0g |
| Carbohydrate | 3g |
| Fibre | n/a |
| Sugar | 3g |
15. Olive oil
The Mediterranean diet is hailed as one of the healthiest ways to eat. One of the key components is olive oil, which contains a lot of monounsaturated fats (MUFAs) and polyphenolic compounds.
However, refined (processed) olive oils won’t benefit you in the same way, so splash out on the proper stuff if you can.41
Nutritional value in one tablespoon of olive oil42
| Calories | 124kcal |
| Protein | 0g |
| Fat | 14g |
| Carbohydrate | 0g |
| Fibre | 0g |
| Sugar | 0g |
16. Garlic
Garlic not only tastes amazing, it also contains several nutrients that make it a superfood.
You’ll find vitamin C, manganese, selenium, fibre and vitamin B6, which could help support immune function and other health benefits.43
Nutritional value of one garlic clove43
| Calories | 4.5kcal |
| Protein | 0.2g |
| Fat | 0.02g |
| Carbohydrate | 0.1g |
| Fibre | 0.06g |
| Sugar | 0.03g |
17. Seafood
Seafood is a great source of protein and contains an array of health-supporting nutrients. Want to get your omega-3? Fatty fish and shellfish are some of the best sources around.44
Nutritional value of 100g of seafood medley (scallops, shrimps, squid, mussels)45
| Calories | 97kcal |
| Protein | 17.7g |
| Fat | 0.88g |
| Carbohydrate | 2.65g |
| Fibre | 0g |
| Sugar | 0g |
18. Ginger
Ginger has been used for centuries in cooking as well as a herbal remedy, originating in China.
The root of the flowering ginger plant is rich in antioxidants like gingerol, which is thought to be one of the main sources of its benefits.
These claims include managing nausea and potentially easing the symptoms of some chronic inflammatory conditions.46-48
Try used minced ginger in curries or make yourself a tea with hot water and chopped ginger to help ease nausea.
Nutritional value in ¼ cup of raw ginger49
| Calories | 19kcal |
| Protein | 0.4g |
| Fat | 0.2g |
| Carbohydrate | 4.2g |
| Fibre | 0.5g |
| Sugar | 0.4g |
19. Mushrooms
You’re spoilt for choice with mushrooms, from standard button and portobello to shiitake, chestnut and oyster.
Although each type has a unique nutrient content, most contain special antioxidants not found in most other foods.50
Their unique antioxidant-rich makeup may help defend the body from oxidative stress.
Nutritional value in one cup of mushrooms51
| Calories | 15kcal |
| Protein | 2.2g |
| Fat | 0.2g |
| Carbohydrate | 2.3g |
| Fibre | 0.7g |
| Sugar | 1.4g |
20. Avocado
Avocado is a fruit that’s usually mistaken for a vegetable and used more like one too, e.g. in salads or spread on bread.
It earns its superfood status due to its nutrient content, which includes fibre, minerals, vitamins and healthy fats (monounsaturated fats).
Nutritional value of one avocado52
| Calories | 240kcal |
| Protein | 3g |
| Fat | 22g |
| Carbohydrate | 12.8g |
| Fibre | 10g |
| Sugar | 1g |
21. Acai berries
Acai berries come from the Brazilian rainforest and are a real tropical treat – especially when it comes to antioxidants. They’re often referred to as the ‘beauty berry’ because of their reported benefits.
You can usually find acai as a powder, which has a uniquely delicious berry and chocolate flavour that goes great in smoothies.
Nutritional value in 100g of acai berry puree53
| Calories | 70kcal |
| Protein | 1.75g |
| Fat | 5.3g |
| Carbohydrate | 5.3g |
| Fibre | 5.3g |
| Sugar | 0g |
22. Hemp
Hemp isn’t just for making shopping bags and extracting CBD from. When consumed as a powder or supplement it can be considered a highly nutritious superfood.
A plant-based protein, hemp contains all nine essential amino acids.54 Add it to smoothies for a protein hit and a mild nutty flavour.
Nutritional value in three tablespoons of hemp seeds55
| Calories | 166kcal |
| Protein | 9.5g |
| Fat | 14.6g |
| Carbohydrate | 2.6g |
| Fibre | 1.2g |
| Sugar | 0.45g |
23. Chlorella
Chlorella is a type of single-celled microalgae that grows in fresh water.
It’s full of nutrients like vitamin B12, vitamin D and iron, which can help support muscle function, energy levels and immunity.
You’ll usually find it as a powder which you can add to smoothies.
Nutritional value in two teaspoons of chlorella powder56
| Calories | 15kcal |
| Protein | 3g |
| Fat | 0g |
| Carbohydrate | 2g |
| Fibre | 0g |
| Sugar | 0g |
24. Maca
With all the benefits lying in its roots, the maca plant is now seen as a key contender in the superfood group.
This is because it’s naturally rich in a range of vitamins and minerals, such as vitamin B12, iron and zinc. But that’s not all. It’s also a good plant-based source of protein.57
Nutritional value in a 7g serving of maca powder57
| Calories | 25kcal |
| Protein | 1g |
| Fat | 0g |
| Carbohydrate | 6g |
| Fibre | 1g |
| Sugar | 2g |
25. Cacao powder and nibs
Move over, cocoa powder. Cacao is rich in a range of nutrients, including copper, magnesium, zinc and protein.58
Not sure how to use it? Sprinkle it over your morning cereal or add to smoothies for a superfood boost.
Nutritional value in a 5g serving of cacao powder58
| Calories | 20kcal |
| Protein | 1g |
| Fat | 0.5g |
| Carbohydrate | 3g |
| Fibre | 2g |
| Sugar | 0g |
26. Manuka honey
Last up is Manuka honey. Not sure how it's different to regular honey? Well, Manuka has strong anti-microbial properties from MGO (methylglyoxal).
If you’re making the swap, be sure to do your research so that you’re getting the best quality honey, rather than a cheap imitation as these don’t offer the same benefits.
Nutritional value in a 5g serving of Manuka honey59
| Calories | 15kcal |
| Protein | 0g |
| Fat | 0g |
| Carbohydrate | 4g |
| Fibre | n/a |
| Sugar | 4g |
How to get more superfoods in your diet
- add pomegranate seeds, kale and spirulina to your salads and other dishes
- spice up scrambled eggs with turmeric and black pepper
- use quinoa instead of rice, or stir it pre-cooked into soups
- mix up your diet with as much brightly-coloured fruit and veg as possible. The more varied your diet, the wider the range of nutrients you’ll consume31
- make some superfood smoothies. Check out the recipes below for inspiration...
3 superfood smoothie recipes
Have a go at making these superfood smoothies at home to increase your nutrient intake for the day.
For each, just place all the ingredients in a blender with a little water and blitz until smooth.
Ingredients:
- 1 frozen banana
- 150g frozen strawberries
- 80ml plant-based milk
- 3 tbsp acai powder
- 1 tbsp nut butter
Ingredients:
- 240ml plant-based milk
- 1 frozen banana
- ¼ frozen courgette
- 1 ½ tsp maca powder
- 2 tsp cacao powder
- 1 date (Medjool if you can find them)
- 1 tsp coffee or 1 espresso shot
Ingredients:
- ½ medium avocado
- 30g spinach
- 2 bananas
- 1 tbsp hemp powder
- Protein powder
- 140ml plant-based milk
The final say
Superfoods can’t work magic. As Helena puts it: “Having one green juice over the weekend won’t protect against things like high cholesterol if you’re generally eating a diet high in saturated fats.”
But small changes are still changes! See if you can throw in a few new colourful favourites, or at least switch up your fruit and veg in your next weekly shop. And if you’re feeling inspired, try one of our easy recipes like a super green bean dip, sunshine dal or a berry bowl to get started.
This article provides informational advice and is not a substitute for medical care. Curated by experts for accuracy, we take great care to ensure the information is up-to-date and relevant. However, you should always consult your GP or healthcare professional before using supplements or alternative products, particularly if you have medical conditions or are under supervision.
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