Latest news with #superfoods
CNET
3 days ago
- Health
- CNET
12 Foods I Sadly Overlooked Until I Learned How Healthy They Are
It's easy to believe that being healthy means buying superfoods, all organic produce, expensive supplements and pricey powders. After all, these are all over social media. But that's not true. In fact, you probably have a lot of healthy, nutrient-dense foods sitting in your refrigerator and pantry right now. As long as you eat a balanced diet filled with a variety of foods like fruits, veggies, grains and proteins, you're probably getting all the vitamins and minerals your body needs. That's why I want to get rid of the idea that "healthy" means you have to buy expensive items. Instead, here are some everyday foods that are healthier than you might think. 12 foods that pack surprising health benefits Add these foods to your list the next time you go grocery shopping. Bread You probably didn't expect to see this one on the list. Bread is a staple in most households and can be packed with essential nutrients like folate, iron and fiber. While white bread can spike your blood sugar levels and doesn't offer much nutritional value aside from carbohydrates (unless it's enriched white bread, which is fortified with vitamins and minerals like thiamine (B1), riboflavin (B2) and niacin (B3) to replace the nutrients lost during its processing), its whole grain counterpart has additional fiber and nutrients and can help manage blood pressure while lowering your risk of diabetes and heart disease, according to the Mayo Clinic. Consuming whole grains instead of refined grains is also linked to lower cholesterol and insulin levels. Oats Oats are one of my favorite foods on this list. They're versatile, relatively easy to use and inexpensive. When we look at their nutritional offering, oats pack a punch. According to the US Department of Agriculture, oats are loaded with complex carbohydrates, fiber and essential vitamins and minerals like B1, B3, B5, B6, folate and iron. Oats are also a whole grain and a meta-analysis found that the highest whole-grain intakes were significantly associated with a 21% reduced risk of heart disease compared to those with the lowest intake. Another meta-analysis, including studies that followed people with type 2 diabetes, found that oat intake significantly reduced blood sugar spikes after eating a meal. Go for steel-cut or rolled oats to reap the most benefits, as instant oatmeal is more processed and has a slightly higher glycemic index. Sweet potatoes This creamy, vibrant orange (although some may vary in color like beige or purple) root vegetable is also versatile -- it can be fried, roasted, boiled, sauteed, mashed, baked or air-fried. Sweet potatoes contain tons of fiber, vitamin C, potassium and beta-carotene (a natural orange pigment found in plants that the body converts into vitamin A). One large sweet potato contains 400% of the daily recommended intake for vitamin A. According to the Mayo Clinic, vitamin A helps you maintain optimal vision and supports a healthy immune system. Pasta You're probably excited to see another fan favorite on this list. Pasta is made from wheat, which is a grain -- one of the basic food groups in a balanced diet. Some types of pasta are stripped of their nutrients during the refining process. However, most are fortified with folate, iron and vitamin B. If you're looking for a refined-free option, try whole grain pasta -- which has been proven to satiate you for longer -- or pasta made of vegetables. Chickpea pasta has become popular recently and is rich in fiber and protein, making it an excellent choice for those following a vegan or vegetarian diet. fermate/Getty Images Eggs Eggs are a great source of protein, iron, selenium, phosphorus and vitamins B2, B5 and B12. They also keep you full longer, which can be good for maintaining a balanced eating schedule. Eggs have gained a bad reputation because of their high cholesterol content. A large egg contains about 186mg of cholesterol, which is a little more than half of the recommended daily intake (300mg) if you're not at risk for heart disease. If you're at risk for heart disease, one large egg almost hits the limit for recommended daily consumption (200mg). Despite the amount of cholesterol found in eggs, some studies have found that it doesn't seem to raise your body's cholesterol levels like trans fats and saturated fats do. Yogurt Yogurt is another one of those foods that's accessible, affordable and convenient. It's a great source of calcium, protein and probiotics. Yogurt often starts as milk, which is then pasteurized and fermented with live bacteria. Yogurt can promote various health benefits like aiding digestion, managing irritable bowel disease and preventing osteoporosis. When shopping for yogurt, it's best to choose plain or Greek yogurt with simple ingredients and no added sugars to get the most benefits, according to Harvard Medical School. Garlic I'm a big fan of garlic. I add it to most of the savory dishes I make at home. Besides making your food extra tasty, garlic has many health benefits. It has been linked to reduced inflammation and cholesterol levels. As reported by Providence Health and Services, garlic has also been associated with improved heart health by protecting against cell damage and lowering blood pressure. If you have digestive issues, garlic may also help you aid digestion. However, it's important to listen to your body because eating too much garlic can also cause bloating. Consuming garlic may also help lower blood sugar levels and reduce the risk of catching a cold or the flu. Green tea Fan of tea? Great! Because you're likely getting a good amount of antioxidants from it, which can help protect against free radicals (pesky atoms that can cause cell damage). Green tea is a nutrient-rich beverage low in calories and a rich source of polyphenols, which can protect against oxidative damage and reduce inflammation. Green tea also has been linked to many health benefits, like reducing cholesterol levels and supporting heart health. As if that wasn't enough, the National Cancer Institute reports that drinking green tea is also associated with reducing the risk of certain types of Berries are one of the most nutrient-dense foods to have in your home. They are rich in vitamins C and K, prebiotics, potassium, fiber and antioxidants. Berries also contain disease-fighting nutrients that may help reduce the risk of age-related conditions like type 2 diabetes and heart disease. Consuming berries is also linked to improved heart health, reduced inflammation and can boost your immunity. Bananas Bananas should be on your radar if you're looking for a highly nutritious fruit with many health benefits. They are a great source of fiber, vitamins B6 and C, and minerals such as magnesium and potassium. Healthline reports that bananas also make a great pre-workout snack because they fill you with energy and keep you feeling fuller longer. Nuts Nuts boast plentiful nutritional benefits. They have tons of healthy fats, which can help regulate cholesterol levels and reduce inflammation related to heart disease. Nuts also contain essential minerals like magnesium, copper, iron, selenium and zinc, all of which play crucial roles in proper cell growth and development. Eating a handful of nuts daily can help boost energy and improve digestion. Because nuts are so calorie-dense, a serving size is quite small -- only an ounce, or about a handful. Nuts are your best friends if you're looking for a nutritious snack. Onions Onions are not only versatile and delicious, they also offer many health benefits. They're packed with vitamins, minerals and antioxidants that help boost your overall health, like improving heart health, boosting immune function, regulating blood sugar levels, reducing inflammation and preventing certain cancers. Onions also have prebiotic fiber, which promotes healthy digestion and can even help you sleep better.
CNET
25-05-2025
- Health
- CNET
I Overlooked These 12 Foods Until I Learned How Healthy They Are
If you spend any time online, it's easy to think being healthy means buying every new superfood or going fully organic. But honestly? That's not true at all. A lot of the most nutrient-packed foods are probably already sitting in your kitchen. I've learned that you don't need fancy powders or pricey supplements to feel your best. If you're eating a balanced diet - think fruits, veggies, grains and a little variety - you're likely already getting what your body needs. So let's ditch the idea that health has to be complicated or expensive. Here are some everyday foods that pack a surprising nutritional punch and actually make a difference. 12 food staples that pack a lot of health benefits Add these foods to your list the next time you go grocery shopping. Bread You probably didn't expect to see this one on the list. Bread is a staple in most households and can be packed with essential nutrients like folate, iron and fiber. While white bread can spike your blood sugar levels and doesn't offer much nutritional value aside from carbohydrates (unless it's enriched white bread, which is fortified with vitamins and minerals like thiamine (B1), riboflavin (B2) and niacin (B3) to replace the nutrients lost during its processing), its whole grain counterpart has additional fiber and nutrients and can help manage blood pressure while lowering your risk of diabetes and heart disease, according to Mayo Clinic. Consuming whole grains instead of refined grains is also linked to lower cholesterol and insulin levels. Oats Oats are one of my favorite foods on this list. They're versatile, relatively easy to use and inexpensive. When we look at their nutritional offering, oats pack a punch. According to the US Department of Agriculture, oats are loaded with complex carbohydrates, fiber and essential vitamins and minerals like B1, B3, B5, B6, folate and iron. Oats are also a whole grain, and a meta-analysis found that the highest whole-grain intakes were significantly associated with a 21% reduced risk of heart disease compared to those with the lowest intake. Another meta-analysis, including studies that followed people with type 2 diabetes, found that oat intake significantly reduced blood sugar spikes after eating a meal. Opt for steel-cut or rolled oats to reap the most benefits, as instant oatmeal is more processed and has a slightly higher glycemic index. Sweet potatoes This creamy, vibrant orange (although some may vary in color like beige or purple) root vegetable is also versatile -- it can be fried, roasted, boiled, sauteed, mashed, baked or air fried. Sweet potatoes contain tons of fiber, vitamin C, potassium and beta-carotene (a natural orange pigment found in plants that the body converts into vitamin A). One large sweet potato contains 400% of the daily recommended intake for vitamin A. According to Mayo Clinic, vitamin A helps you maintain optimal vision and supports a healthy immune system. Pasta You're probably excited to see another fan favorite on this list. Pasta is made from wheat, which is a grain -- one of the basic food groups in a balanced diet. Some types of pasta are stripped of their nutrients during the refining process. However, most are fortified with folate, iron and vitamin B. If you're looking for a refined-free option, try whole grain pasta -- which has been proven to satiate you for longer -- or pasta made of vegetables. Chickpea pasta has become popular recently and is rich in fiber and protein, making it an excellent choice for those following a vegan or vegetarian diet. fermate/Getty Images Eggs Eggs are a great source of protein, iron, selenium, phosphorus and vitamins B2, B5 and B12. They also keep you full for longer, which can be good for maintaining a balanced eating schedule. Eggs have gained a bad reputation because of their high cholesterol content. A large egg contains about 186 mg of cholesterol, which is a little more than half of the recommended daily intake (300 mg) if you're not at risk for heart disease. If you are at risk for heart disease, one large egg almost hits the limit for recommended daily consumption (200 mg). Despite the amount of cholesterol found in eggs, some studies have found that it doesn't seem to raise your body's cholesterol levels like trans fats and saturated fats do. Yogurt Yogurt is another one of those foods that's accessible, affordable and convenient. It's a great source of calcium, protein and probiotics. Yogurt often starts as milk, which is then pasteurized and fermented with live bacteria. Yogurt can promote various health benefits like aiding digestion, managing irritable bowel disease and preventing osteoporosis. When shopping for yogurt, it's best to opt for plain or Greek yogurt with simple ingredients and no added sugars to get the most benefits, according to Harvard Medical School. Garlic I'm a big fan of garlic. I add it to most of the savory dishes I make at home. Besides making your food extra tasty, garlic has many health benefits. It has been linked to reduced inflammation and cholesterol levels. As reported by Providence Health and Services, garlic has also been associated with improved heart health by protecting against cell damage and lowering blood pressure. If you have digestive issues, garlic may also help you aid digestion. However, it's important to listen to your body since eating too much garlic can also cause bloating. Consuming garlic may also help lower blood sugar levels and reduce the risk of catching a cold or the flu. Green tea Fan of tea? Great! Because you're likely getting a good amount of antioxidants from it, which can help protect against free radicals (pesky atoms that can cause cell damage). Green tea is a nutrient-rich beverage low in calories and a rich source of polyphenols, which can protect against oxidative damage and reduce inflammation. Green tea has also been linked to many health benefits, like reducing cholesterol levels and supporting heart health. As if that wasn't enough, the National Cancer Institute reports that drinking green tea is also associated with reducing the risk of certain types of Berries are one of the most nutrient-dense foods to have in your home. They are rich in vitamins C and K, prebiotics, potassium, fiber and antioxidants. Berries also contain disease-fighting nutrients that may help reduce the risk of age-related conditions like type 2 diabetes and heart disease. Consuming berries is also linked to improved heart health, reduced inflammation and can boost your immunity. Bananas Bananas should be on your radar if you're looking for a highly nutritious fruit with many health benefits. They are a great source of fiber, vitamins B6 and C, and minerals such as magnesium and potassium. Healthlines reports that bananas also make a great preworkout snack since they fill you with energy and keep you feeling fuller for longer. Nuts Nuts boast plentiful nutritional benefits. They have tons of healthy fats, which can help regulate cholesterol levels and reduce inflammation related to heart disease. Nuts also contain essential minerals like magnesium, copper, iron, selenium and zinc, all of which play crucial roles in proper cell growth and development. Eating a handful of nuts daily can help boost energy and improve digestion. Because nuts are so calorie dense, a serving size is quite small -- only an ounce, or about a handful. Nuts are your best friends if you're looking for a nutritious snack. Onions Onions are not only versatile and delicious, they also offer many health benefits. They're packed with vitamins, minerals and antioxidants that help boost your overall health, like improving heart health, boosting immune function, regulating blood sugar levels, reducing inflammation and preventing certain cancers. Onions also have prebiotic fiber, which promotes healthy digestion and can even help you sleep better.
Health Line
22-05-2025
- Health
- Health Line
20 Foods That Are High in Vitamin C
Food sources high in vitamin C — a key vitamin for your health — include citrus fruits, certain types of cherries and peppers, and fresh parsley. Vitamin C is a water-soluble vitamin that's found in many foods, particularly fruits and vegetables. It functions as an antioxidant in your body and may help support: Additionally, vitamin C is vital for connective tissue, bone, and tooth health. The current Daily Value (DV) for vitamin C is 90 milligrams (mg) for men and 75 mg for women. Here are 20 foods that are high in vitamin C. 1. Kakadu plums The Kakadu plum (Terminalia ferdinandiana) is an Australian native superfood containing 100 times more vitamin C than oranges. It has the highest known concentration of vitamin C of any food, containing up to 2,907 mg per 100 grams (g). Just one plum (about 15 g) packs around 350 to 480 mg of vitamin C. It's also rich in potassium, vitamin E, and the antioxidant lutein, which may benefit eye health. 3. Rose hips The rose hip (Rosa canina L.) is a small, sweet, tangy fruit from the rose plant. And it's loaded with vitamin C. Just 100 g of rose hips provides 426 mg of vitamin C, or 473% of the DV. 4. Chili peppers One green chili pepper (Capsicum annuum) contains 109 mg of vitamin C, or 121% of the DV. In comparison, one red chili pepper delivers 65 mg, or 72% of the DV. There's also some older 2017 evidence that consumption of hot red chili peppers may decrease mortality. However, more research is needed to fully understand the health benefits of chili peppers. 5. Guavas A single guava (Psidium guajava) contains 125 mg of vitamin C, or 138% of the DV. Guava is particularly rich in the antioxidant lycopene. A small 2022 study suggests that lycopene may have some anticancer benefits and that guava contains fiber which may help with constipation. 6. Sweet yellow peppers The vitamin C content of sweet or bell peppers (Capsicum annuum) increases as they mature. One large yellow pepper provides 342 mg of vitamin C, or 380% of the DV, which is more than twice the amount found in a green pepper. 7. Black currants A half-cup (56 g) of black currants (Ribes nigrum) contains 102 mg of vitamin C, or 113% of the DV. Black currants get their rich, dark color from anthocyanins, a type of flavonoids, which have antioxidant effects. 8. Cantaloupe This sweet fruit is packed with not only vitamin A but also vitamin C. One cup of sliced cantaloupe (Cucumis melo var. cantalupensis) contains 17 mg of vitamin C, which is 19% of the amount recommended for adults daily. 9. Parsley Two tablespoons (8 g) of fresh parsley (Petroselinum crispum) contain 10 mg of vitamin C, providing 11% of the recommended DV. Parsley is also a good source of vitamin K and antioxidants. 10. Mustard spinach One cup of raw chopped mustard spinach (Brassica rapa var. perviridis) provides 195 mg of vitamin C, or 217% of the DV. Though heat from cooking reduces the vitamin C content of foods, 1 cup of cooked mustard greens still provides 117 mg of vitamin C, or 130% of the DV. Mustard spinach and other dark, leafy cruciferous vegetables contain other nutrients as well, including: vitamin A potassium calcium manganese fiber folate 11. Kale Kale (Brassica oleracea var. sabellica) is a cruciferous vegetable. A 100-g portion of raw kale provides 93 mg of vitamin C, or 103% of the DV. It also supplies large amounts of vitamin K and the carotenoids lutein and zeaxanthin. One cup (118 g) of cooked kale provides 21 mg of vitamin C, or 23% of the DV. While cooking this vegetable reduces its vitamin C content, a 2020 study found that pressure cooking leafy greens can increase the bioavailability of health-promoting compounds. 12. Kiwis One medium kiwi (Actinidia deliciosa) packs 56 mg of vitamin C, or 62% of the DV. 2021 research suggests that kiwis can inhibit blood platelets. This effect may help reduce the risk of blood clots and stroke. Kiwi consumption may also benefit your immune system. 13. Broccoli Broccoli (Brassica oleracea var. italica) is a cruciferous vegetable. A half-cup of cooked broccoli provides 51 mg of vitamin C, or 57% of the DV. A 2022 review suggests that eating plenty of cruciferous vegetables rich in vitamin C may be associated with a decreased risk of cancer. However, the authors note that 68% of the evidence they looked at was of low quality, indicating that more research needs to be done on this. 14. Brussels sprouts A half-cup of cooked Brussels sprouts (Brassica oleracea var. gemmifera) provides 48 mg of vitamin C, or 41% of the DV. Like most other cruciferous vegetables, Brussels sprouts are high in many vitamins, including vitamin K and vitamin A. Vitamins C and K are both important for bone health. In particular, vitamin C aids in the formation of collagen, which is the fibrous part of your bones. A 2020 review suggests vitamin C could have a role to play in the prevention and treatment of osteoporosis, though more research needs to be done. 16. Lychees One lychee (Litchi chinensis) provides nearly 7 mg of vitamin C, or 7.5% of the DV, while a 1-cup serving provides 151%. Research shows that lychees contain polyphenol compounds, including: gallic acid rutin epicatechin chlorogenic acid caffeic acid kaempferol quercetin luteolin apigenin 17. American persimmons Persimmons are an orange fruit resembling tomatoes. There are many varieties of persimmons. Though the Japanese persimmon (Diospyros kaki) is the most popular, the native American persimmon (Diospyros virginiana) contains almost nine times more vitamin C. One American persimmon contains 16.5 mg of vitamin C, or 18% of the DV. 18. Papayas One cup (145 g) of papaya (Carica papaya) provides 88 mg of vitamin C, or 98% of the DV. According to a 2021 review, papaya extracts may treat symptoms of chronic conditions and cancers via their antioxidant properties. 19. Strawberries One cup of sliced raw strawberries (166 g) provides 97 mg of vitamin C, or 108% of the DV. Strawberries (Fragaria x ananassa) contain a diverse and potent mix of: vitamin C manganese flavonoids folate other beneficial antioxidants One study suggests that 26 g of freeze-dried strawberries may support brain function, lower systolic blood pressure, and increase antioxidant capacity. 20. Oranges Like other citrus fruits, oranges are high in vitamin C. Widely eaten, oranges make up a significant portion of dietary vitamin C intake. One medium orange (Citrus sinensis) provides 83 mg of vitamin C, which is 92% of the DV. A medium mandarin orange contains 24 mg, or 27% of the DV. Frequently asked questions Which food is highest in vitamin C? The Kakadu plum contains up to 2,907 mg of vitamin C per 100 g. This makes it the richest known source of vitamin C. Just one plum delivers around 484% of the DV. What is an excellent source of vitamin C? Red acerola cherries (Malpighia emarginata) contain 825 mg of vitamin C, or 916% of the DV, in just 1/2 cup (49 g). What are 10 foods that are good sources of vitamin C? Ten foods high in vitamin C include: Kakadu plums acerola cherries rose hips chili peppers guavas sweet yellow peppers black currants cantaloupe parsley mustard spinach Are bananas high in vitamin C? According to the USDA, bananas contain 8.7 mg of vitamin C per 100 grams (around the size of a medium banana), making them an adequate source of vitamin C. The bottom line Vitamin C is vital for the health of the immune system, connective tissue, heart, and blood vessels, and for many other important body functions. While citrus fruits may be the most well-known source of vitamin C, a wide variety of other fruits and vegetables are rich in this vitamin. Some may even contain more vitamin C than citrus fruits.
CNET
20-05-2025
- Health
- CNET
13 Best Superfoods to Boost Kidney Health
It's no secret that your kidneys are really important for your overall health. According to the US Centers for Disease Control and Prevention, more than one in seven adults in the United States has chronic kidney disease. Your kidneys work around the clock to filter out waste and excess fluid, helping to prevent serious health problems like heart disease, infections, anemia, depression and even loss of appetite. Your diet and gut health also play a major role in your wellness, especially when it comes to keeping your kidneys healthy. There are 13 superfoods you should keep in mind when considering natural ways to give your kidney health a boost. Read more: 6 Important Blood Tests You May Need for Your Overall Health 13 superfoods for kidney health 1. Cabbage This nutrient-dense vegetable is low in both potassium and sodium while packing in fiber, vitamins C and K and more. Plus, cabbage is versatile. You can use it in salads and slaws, but you can also use it as a wrap for tacos, sandwiches and more. 2. Fatty fish Fish delivers protein, and when you choose a fatty fish like tuna, salmon or trout, you're also getting omega-3 fatty acids. Omega-3 fats may help reduce fat levels (triglycerides) in the blood and may also lower blood pressure, according to the National Kidney Foundation. If you have CKD, you may need to keep an eye on the phosphorus and potassium levels of the fish you choose. The National Kidney Foundation has a chart you can use to determine levels in specific types of fish. Although, it's best to consult with your doctor. Jacobs3. Bell peppers Like cabbage, bell peppers pack in lots of good nutrients with low levels of potassium. With them, you get vitamins B6, B9, C and K, plus fiber. They deliver antioxidants too. You can slice them and eat them with dips or roast them and add them to dinner. 4. Cranberries Cranberries help to prevent urinary tract infections. These usually stay in your bladder, they can travel up to your kidney, making kidney problems worse. Fortunately, regularly consuming cranberries can help you avoid this unwelcome situation. Plus, cranberries have antioxidants that can help fight inflammation, and they can boost your heart and digestive health. It turns out, these tart berries aren't just for the Thanksgiving table. 5. Blueberries We've talked about some of the best foods for kidneys, but you can take it a step further. The question is: What foods help repair kidneys? Blueberries deliver. With high levels of antioxidants and loads of vitamin C and fiber, blueberries are all-around healthy. They can also help to reduce inflammation and support bone health, reversing some of the issues that can come with CKD. 6. Dark, leafy greens There are plenty of reasons to turn to dark, leafy greens like spinach or kale. They deliver so many nutrients that they can help you get key vitamins and minerals, plus immunity-boosting benefits. Be advised that greens can come with a decent amount of potassium. If you have CKD, talk to your doctor before adding more of these to your diet. 7. Olive oil Rich in antioxidants and healthy fatty acids, olive oil can boost your overall wellness. A study from Harvard University found that olive oil may lower cholesterol levels and the risk of cardiovascular disease, dementia and some types of cancer. Beyond all this, it can help you add flavor to dishes without turning to salt or butter. To get more antioxidants, choose unrefined or cold-pressed olive oil that's virgin or extra virgin. 8. Garlic Another antioxidant-rich, inflammation-fighting food, garlic also contains a specific compound called allicin. For people with CKD, allicin — an active compound found in garlic — worked just as effectively to help protect kidney health as a prescription drug. If you're looking for the best foods for your kidneys, garlic has to make the list. Plus, it's an excellent way to add flavor when you're skimping on salt. 9. Onions From the same family as garlic, onions give you another excellent and salt-free way to add flavor (bonus points if you saute them in olive oil). Onions also deliver important nutrients like vitamins B6 and C, manganese and copper. They also contain quercetin, a chemical that can help your body fight cancer, and organic sulfur compounds that can reduce your risk of high blood pressure, stroke and heart disease. Getty Images 10. Cauliflower Cauliflower brings the crunch, paired with plenty of vitamins C, B6, B9 and K, along with fiber. It also contains compounds your body can use to neutralize certain toxins, a big help when your kidneys aren't doing their best filtration work. Cauliflower does contain some potassium and phosphorus, though, so while it makes the list of foods good for kidneys, people with CKD may want to moderate their intake. 11. Egg whites Egg whites are specifically recommended for people with kidney problems. They give you a way to increase your protein levels -- which can be important with later-stage CKD, especially if you're on dialysis. 12. Arugula Arugula is packed with nutrients your body needs like magnesium, iron, calcium and vitamins A, B9, C and K. Plus, it's antioxidant-rich and has glucosinolates, which can help your body protect itself against a range of cancer types. You can eat arugula raw (it's a great salad base), but you can also sprinkle it over whatever you're whipping up. It's great on pizzas, in omelets and with pasta, for example. 13. Apples Apples deliver the cancer-fighting quercetin and fiber that can help to keep your cholesterol and blood sugar at healthy levels. They've got plenty of antioxidants. Better yet, they're easy to work into your diet. Leave a bowl of apples on your counter and you'll have a kidney-healthy, grab-and-go snack whenever you need one.
CNET
09-05-2025
- Health
- CNET
Everything You Need to Know About Superfoods
If you have been wanting to eat healthy, there are several ways to make your diet better. That includes cutting down on junk and incorporating healthier options -- one of which is superfoods. Try these nutritious, spotlight-loving ingredients: matcha, kava, kudzu, seaweed, quinoa, kombucha, chia seeds, goji berries, cacao, kimchi, açaí, miso, moringa and turmeric. They've all had their moment, but just because they may no longer be the "It" ingredient, that doesn't mean they're not still, well, super. In addition to being packed with vitamins, minerals and other nutrients, many of these ingredients are said (some even proven) to reduce the risk of heart disease and cancer, improve brain function and help fight memory loss, help you lose weight and provide tons of other health benefits. It's no wonder that there are even meal kit services that specialize in superfoods, or at least emphasize their inclusion in certain recipes. Even fast food chains have jumped on the bandwagon, with Chick-fil-A offering a Superfood Salad. While food trends come and go -- even in the health-food world -- unless you have an allergy or overdo it (everything in moderation, even kale), the bottom line is that you can never go wrong with whole fruits and vegetables, and their friends nuts, seeds and whole grains. What defines a superfood? Here's how to tell if you've got a true superfood on your hands: A superfood is a whole (read: real, unprocessed, in its original form) food with high nutrient density-- providing more bang for your buck. Usually plant-based, superfoods are rich in antioxidants, vitamins and minerals. There's no standard criteriaor an approved list of superfoods, according to the American Heart Association. For that reason, among others, many nutritionists avoid using the term to prevent unrealistic expectations of protection from chronic diseases. Bottom line: These are not magic substances, but foods that are especially healthy for you, and there are dozens of them. The best health foods possessthree of these four components, according to the Mayo Clinic: Good or excellent source of fiber, vitamins, minerals and other nutrients. High in phytonutrients and antioxidantcompounds, such as vitamins A and E and beta carotene. May help reduce risk of heart diseaseand other health conditions. Readily available. Superfoods list The best superfoods are packed with the aforementioned benefits, although some are easier to find than others. While this is by no means a complete list, some of our favorite superfoods are as follows: Combine fellow superfood beets with avocado for a nutritious and beautiful plate. Chowhound Açaí: These dark purple berries (nicknamed "purple gold") are harvested from South American palm trees and often end up in smoothie bowls in the form of açaí powder or puree; they're full of fiber, antioxidants, omega-3 fatty acids and even calcium. These dark purple berries (nicknamed "purple gold") are harvested from South American palm trees and often end up in smoothie bowls in the form of açaí powder or puree; they're full of fiber, antioxidants, omega-3 fatty acids and even calcium. Almonds: You know 'em, you love 'em, but in addition to tasting great, they're packed with protein, fiber, magnesium and vitamin E. You know 'em, you love 'em, but in addition to tasting great, they're packed with protein, fiber, magnesium and vitamin E. Apples (with skin): Apples of all varieties contain antioxidants quercetin and catechin, polyphenols and fiber -- no wonder they're supposed to keep the doctor away. Apples of all varieties contain antioxidants quercetin and catechin, polyphenols and fiber -- no wonder they're supposed to keep the doctor away. Avocado: The alligator pear is full of healthy fats and fiber, and famously contains more potassium than bananas. The alligator pear is full of healthy fats and fiber, and famously contains more potassium than bananas. Blueberries (and other berries): Brightly colored berries are rich in antioxidant anthocyanins and phytochemicals called flavonoids. Brightly colored berries are rich in antioxidant anthocyanins and phytochemicals called flavonoids. Broccoli: This cruciferous classic is high in vitamins A, C and K and folic acid. (Its cousin, cabbage, is another nutritional powerhouse.) This cruciferous classic is high in vitamins A, C and K and folic acid. (Its cousin, cabbage, is another nutritional powerhouse.) Beans (especially black beans): These legumes provide fiber, protein, antioxidants and iron. These legumes provide fiber, protein, antioxidants and iron. Chia Seeds: These tiny seeds pack a huge nutritional punch; they're a "perfect protein" since they contain all nine amino acids, plus fiber, antioxidants and omega-3 fatty acids. And you can use chia in recipes that definitely don't stop at pudding. These tiny seeds pack a huge nutritional punch; they're a "perfect protein" since they contain all nine amino acids, plus fiber, antioxidants and omega-3 fatty acids. And you can use chia in recipes that definitely don't stop at pudding. Coconut Oil: While some sources have turned on coconut oil, it remains a popular vegan option for cooking and baking and is high in healthy saturated fats (or at least considered better for you than butter). While some sources have turned on coconut oil, it remains a popular vegan option for cooking and baking and is high in healthy saturated fats (or at least considered better for you than butter). Collard Greens: Dark, leafy greens like collards not only offer lots of fiber, but also calcium, folate and vitamins as well. Dark, leafy greens like collards not only offer lots of fiber, but also calcium, folate and vitamins as well. Dark Chocolate: Thanks to its high amount of antioxidants, dark chocolate can even be considered a superfood, but be sure to choose a high cacao content (at least 70 percent) to get the health benefits. Thanks to its high amount of antioxidants, dark chocolate can even be considered a superfood, but be sure to choose a high cacao content (at least 70 percent) to get the health benefits. Eggs: While the majority of superfoods are plant-based, some animal products qualify -- take eggs, which are full of proteins, iron, vitamins and contain all nine essential amino acids you need. (That said, it's important to choose eggs that are sustainably produced -- and not all organic eggs are created equal.) While the majority of superfoods are plant-based, some animal products qualify -- take eggs, which are full of proteins, iron, vitamins and contain all nine essential amino acids you need. (That said, it's important to choose eggs that are sustainably produced -- and not all organic eggs are created equal.) Flaxseed: Small but mighty, flaxseeds are high in omega-3 fatty acids, vitamins, fiber and antioxidants, and they're easy to incorporate into your diet; try sprinkling a couple of teaspoons into your oatmeal or smoothies, onto salads or mixing them into homemade bread and other baked goods. Small but mighty, flaxseeds are high in omega-3 fatty acids, vitamins, fiber and antioxidants, and they're easy to incorporate into your diet; try sprinkling a couple of teaspoons into your oatmeal or smoothies, onto salads or mixing them into homemade bread and other baked goods. Garlic: The smell isn't the only powerful thing about garlic -- it's also packed with vitamins, antioxidants and manganese, and studies have shown it can help lower cholesterol and even help fight colds. The smell isn't the only powerful thing about garlic -- it's also packed with vitamins, antioxidants and manganese, and studies have shown it can help lower cholesterol and even help fight colds. Green Tea: Matcha and other green teas are loaded with polyphenols, a potent antioxidant, as well as alkaloids and L-theanine. Matcha and other green teas are loaded with polyphenols, a potent antioxidant, as well as alkaloids and L-theanine. Hemp Hearts: Also known as hemp seeds, these won't make you high, but they will contribute to your health, since they're full of protein, healthy fats, amino acids, vitamin E and minerals. You can use them in the same manner as flaxseeds to boost the nutrition of all sorts of dishes. Also known as hemp seeds, these won't make you high, but they will contribute to your health, since they're full of protein, healthy fats, amino acids, vitamin E and minerals. You can use them in the same manner as flaxseeds to boost the nutrition of all sorts of dishes. Kale: Love it or hate it, kale is definitely good for you, with lots of potassium, vitamins A and C and antioxidant phytochemicals. Love it or hate it, kale is definitely good for you, with lots of potassium, vitamins A and C and antioxidant phytochemicals. Kefir: This tangy fermented dairy drink is packed with gut-friendly probiotics, as well as protein and vitamin K2. If you don't want to down a glass on its own, try it as the base of a salad dressing or soup (scroll down for that recipe). This tangy fermented dairy drink is packed with gut-friendly probiotics, as well as protein and vitamin K2. If you don't want to down a glass on its own, try it as the base of a salad dressing or soup (scroll down for that recipe). Kiwifruit: The fuzzy fruit with a seedy heart of green is good for getting fiber into your diet, as well as folate, tons of vitamin C and other vitamins and minerals. The fuzzy fruit with a seedy heart of green is good for getting fiber into your diet, as well as folate, tons of vitamin C and other vitamins and minerals. Mushrooms: A newer addition to the superfood group, mushrooms have always been super healthy, if unassuming. They're not plants, so they don't have the phytonutrients of many other superfoods, but they are loaded with fiber, potassium, iron and B vitamins and virtually free of fat and cholesterol. They're a great all-natural meat alternative, or added to all sorts of other dishes, both raw and cooked. A newer addition to the superfood group, mushrooms have always been super healthy, if unassuming. They're not plants, so they don't have the phytonutrients of many other superfoods, but they are loaded with fiber, potassium, iron and B vitamins and virtually free of fat and cholesterol. They're a great all-natural meat alternative, or added to all sorts of other dishes, both raw and cooked. Oats: Whether eaten as oatmeal, baked into bread or made into oat milk, these whole grains are full of fiber, magnesium, potassium and phytonutrients. Whether eaten as oatmeal, baked into bread or made into oat milk, these whole grains are full of fiber, magnesium, potassium and phytonutrients. Pomegranate: These leathery red fruits with their ruby-jewel seeds (or arils) make the list thanks to their sky-high amounts of antioxidants, which support heart health. The juice -- as long as it's free of added sugar -- is good for you, but the seeds are even better, since they're also high in fiber. These leathery red fruits with their ruby-jewel seeds (or arils) make the list thanks to their sky-high amounts of antioxidants, which support heart health. The juice -- as long as it's free of added sugar -- is good for you, but the seeds are even better, since they're also high in fiber. Pumpkin : Along with other types of squash and gourds, pumpkin is packed with fiber and vitamins A and C, while being low in fat. Along with other types of squash and gourds, pumpkin is packed with fiber and vitamins A and C, while being low in fat. Quinoa: This protein-packed grain is also high in potassium, iron and fiber -- plus antioxidants and all nine essential amino acids. This protein-packed grain is also high in potassium, iron and fiber -- plus antioxidants and all nine essential amino acids. Red Wine: OK, this isn't a food, and in immoderate amounts, it's not considered healthy, but red wine does contain potent antioxidants, so go ahead and have a glass or two to wash down your other superfoods! OK, this isn't a food, and in immoderate amounts, it's not considered healthy, but red wine does contain potent antioxidants, so go ahead and have a glass or two to wash down your other superfoods! Salmon: Another non-veggie member of the superfood group, salmon is rich in healthy omega-3 fatty acids, selenium and several B vitamins. Another non-veggie member of the superfood group, salmon is rich in healthy omega-3 fatty acids, selenium and several B vitamins. Seaweed: While raw kelp is the most nutritious, if you're not into seaweed salad, you can use it in dried form to reap its benefits: fiber, polyphenols, carotenoids (another antioxidant), B vitamins and iodine, which the body can't produce on its own. While raw kelp is the most nutritious, if you're not into seaweed salad, you can use it in dried form to reap its benefits: fiber, polyphenols, carotenoids (another antioxidant), B vitamins and iodine, which the body can't produce on its own. Spinach: Star of countless salads (and botanically related to fellow superfoods beets and quinoa), spinach is not only rich in iron, but in folate and vitamins A and K as well. Star of countless salads (and botanically related to fellow superfoods beets and quinoa), spinach is not only rich in iron, but in folate and vitamins A and K as well. Sweet Potatoes: These super spuds boast significant amounts of potassium, fiber, vitamin C and B6, manganese and copper. These super spuds boast significant amounts of potassium, fiber, vitamin C and B6, manganese and copper. Tomatoes: The jewel of summer, tomatoes are bursting with the antioxidant lycopene, plus fiber, vitamin C and potassium too. The jewel of summer, tomatoes are bursting with the antioxidant lycopene, plus fiber, vitamin C and potassium too. Walnuts: Walnuts may help curb cravings, and they're delicious in their own right, but also high in alpha-linolenic acid, an omega-3 fatty acid that lowers the risk of heart disease. Walnuts may help curb cravings, and they're delicious in their own right, but also high in alpha-linolenic acid, an omega-3 fatty acid that lowers the risk of heart disease. Watercress: While it may be a bit under the radar compared to other greens, spicy watercress tastes great and is high in vitamin K and A, as well as antioxidants. While it may be a bit under the radar compared to other greens, spicy watercress tastes great and is high in vitamin K and A, as well as antioxidants. Wheat Germ: This staple of health food stores (and, nutritionally speaking, the best part of wheat, although it's removed during processing) is full of fiber, folate and other B vitamins, vitamin E and omega-3 fatty acids. Use it as you would flaxseed and hemp hearts. This staple of health food stores (and, nutritionally speaking, the best part of wheat, although it's removed during processing) is full of fiber, folate and other B vitamins, vitamin E and omega-3 fatty acids. Use it as you would flaxseed and hemp hearts. Yogurt: Yogurt is a great snack and an integral part of many healthy breakfasts, but we're not talking about heavily sweetened, fruit-on-the-bottom versions or the kind that comes with a little pod of mix-ins. Whole, unsweetened yogurt is a great source of calcium, vitamin D and protein, and many also contain probiotics that promote gut health. You can still top it with honey or maple syrup and a little homemade granola (to which you can mix in all kinds of superfood nuts, seeds and dried fruits, and even use whole grains instead of oats). What are green superfoods? Green Superfood powder is one more way to add extra nutrients to your diet. Amazon "Green Superfood" is both a brand name and an umbrella term to describe a couple of different things. Actual green superfoods include your standard leafy green vegetables, plus other veggies like avocados, Brussels sprouts and broccoli, as well as things like spirulina, wheatgrass and algae. However, green superfood powders are also popular additions to smoothies and juice. These supplements are comprised of various greens, plus other fruits and vegetables, and are an easy way to work more of those ingredients into your diet (although consuming them in their whole form, or as minimally altered as possible, is always preferable). Amazing Grass Green Superfood powder: The popular Green Superfood brand offers several different blends (like a protein-rich vegan chocolate option, and an antioxidant-rich berry-flavored blend), but this one goes heavy on greens and wheatgrass. Superfood recipes Eating a diet comprised largely of superfoods can help you lose weight if that's what you're after, but they're also just great for your overall health -- and taste fantastic. If you need a little assistance, you can jump on the healthy meal kit delivery train and try Sakara and Daily Harvest, which both name-check superfoods in their descriptions and focus on clean eating. Or, you can hit up your grocery store, sticking to the produce, meat and seafood departments (and avoiding the packaged foods, although if you can't resist temptation, try picking plant-based snacks!), and make these superfood recipes for yourself: Açaí bowl Açaí Bowl Chowhound Start your day off right with a superfood smoothie bowl based on açaí berry purée and fresh fruits, and go as wild as you want with the toppings; it's a great chance to pack in even more superfoods like flax and pomegranate seeds. Superfood salad with salmon There are countless versions of superfood salads out there (this Twelve Superfoods Salad packs a dozen superfoods into a single bowl), and you could build infinite variations of your own, but this one is especially striking, and the addition of salmon makes it perfect for dinner too. Get the Superfood Salad with Salmon recipe. Chilled avocado, cucumber and kefir soup Chilled avocado, cucumber and kefir soup Lauren Volo. Creamy, crunchy, light, refreshing, satisfying and super healthy -- oh, and you can make it in less than 10 minutes. Yep, this recipe from The Kefir Cookbook by Julie Smolyansky might be the perfect summer lunch (but it's refreshing in winter too when you need a break from heavy meals). Get the Chilled Avocado, Cucumber and Kefir Soup recipe. Seeded apple bread with honey and thyme Seeded apple bread with honey and thyme Yuki Sugiura Oats, Greek yogurt, eggs, apples and flaxseeds all figure into this recipe from the Lagom cookbook by Steffi Knowles-Dellner -- and honey is also considered a superfood by many (at least when you use a raw honey). While you might not be able to say the same for the butter, it's not so bad in concert with all these other healthy ingredients. Get the Seeded Apple Bread with Honey and Thyme recipe. Baked salmon with lemon and capers Easy salmon with lemon and capers Chowhound Bake the salmon fillets for about 15 minutes to get a tangy, salty savory main meal that will fill you up with heart-healthy omega-3 fatty acids. Get the Baked Salmon with Lemon and Capers recipe. Almond-whole wheat blueberry muffins Almond-whole wheat blueberry muffins Chowhound Antioxidant-rich blueberries get more punch with the fiber and protein of almonds in this healthier version of the classic blueberry muffin. Get the Almond-Whole Wheat Blueberry Muffins recipe. Spiced pumpkin-oatmeal cookies Spiced pumpkin-oatmeal cookies Chowhound You could do a lot worse when making cookies. Rolled oats, pumpkin, ginger and cinnamon not only taste good and are full of filling fiber, they're nutrient-rich. Leave off the powdered-sugar glaze if you're cutting down on sugar. Get the Spiced Pumpkin-Oatmeal Cookies recipe. Broccoli slaw Broccoli slaw Chowhound This slaw not only has the superfood broccoli, it has purple and green cabbage, cranberries and almonds. The result is creamy, crunchy, tangy and nutty. Get the Broccoli Slaw recipe. Dark chocolate superfood bark Antioxidant-rich dark chocolate is even better made into a bark with other tasty (and beautiful) superfoods. Get the Dark Chocolate Superfood Bark recipe. This story was written by Amy Sowder, updated by Jen Wheeler and originally posted at Chowhound. The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.
