Superfoods you should be eating right now

As the name suggests, ancient grains (also known as “heritage grains”) like spelt, farro, millet, barley, chia, buckwheat, oats, and quinoa have been around for a while, but some didn’t reach Western diets until recently. Folks around the globe are finally embracing these whole grains not just for their exceptional tastes, but for their inclusion of antioxidants, fiber, protein, omega-3 fatty acids, and various vitamins and minerals.

There’s a reason millennials go into debt just to make the occasional avocado toast—it’s a bonafide superfood! In addition to hearty servings of vitamins K, C, B5, B6, and E, avocados also contain generous amounts of antioxidants, fiber, folate, and more potassium than bananas! Research suggests these little green fruits can also help lower LDL cholesterol, increase HDL cholesterol, and reduce blood triglycerides.

More than just nature’s candy, beets (and beetroot juice) should be called “nature’s vitamins” for their levels of fiber, folate, iron, manganese, potassium, and vitamin C. Beets have been praised for their ability to reduce inflammation, promote liver health, lower blood pressure, facilitate blood flow, and increase stamina. Beets can also help you detox!

Berries are bursting with phytonutrients, chemical compounds plants use to keep themselves healthy—which can keep your body healthy as well, according to Johns Hopkins Medicine. This includes blackberries (which boast the most antioxidants and fiber), blueberries, strawberries, raspberries, cranberries, and golden berries. Berries have a notoriously short shelf life, but are just as healthy—and tasty—after being frozen!

Mom was right when she told you to eat your broccoli, as well as other cruciferous veggies like cauliflower, Brussel sprouts, and cabbage. They’re all packed with vitamin C, antioxidants, and numerous cancer-fighting nutrients. If you don’t like the bitter taste, cover it up, because the bitterness is courtesy of sulforaphane, a phytochemical that may neutralize toxins, reduce inflammation, and slow tumor growth.

Citrus fruits have always received good press (no pun intended) for their high levels of vitamin C, but they also pack fiber (helps with cholesterol and digestion), antioxidants (helps lower triglycerides), and potassium (helps flush out sodium). Vitamin C also aids against aging of the skin, the water content can keep you hydrated, and a 2018 study suggests citrus fruits may prevent macular degeneration, too!

This list isn’t just going to be a bunch of fruits and veggies—although please continue eating lots of those—because believe it or not, dark chocolate is a superfood. Antioxidant flavonoids in cocoa increase blood circulation, promote muscle mass and increase energy, and polyphenols can reduce stress. Plus, eating dark chocolate can improve your mood and curb your appetite, and may even prevent memory loss. Just be sure it has a cocoa content of 70% or more and is eaten only in moderation.

Lettuce is always a good option, but the darker the green, the more likely a vegetable is to contain nutrients like calcium, fiber, folate, iron, magnesium, vitamin C, and zinc. These dark green leafy vegetables (DGLVs) include collard greens, kale, spinach, Swiss chard, and turnip greens. Not a fan of the bitter taste? Try adding DGLVs to soups, salads, and smoothies.

Eggs have had a turbulent history in terms of perceived healthiness. First eggs were considered bad, then they were good, then just the whites were good, then it was determined the nutrients actually reside in the yolk… and now the whole egg is an important part of a balanced diet. Eggs are also a low-calorie food that are high in protein and offer vitamins B2, B5, B12, and C, as well as selenium, choline, and the antioxidants lutein and zeaxanthin, which protect your eyes. And contrary to the once-popular belief, eggs can actually improve your cholesterol!

Garlic can destroy your breath, but it’s worth it for the health benefits. Garlic contains antioxidants as well as vitamin C, vitamin B6, manganese, and selenium. It has been shown to reduce cholesterol, lower blood sugar, prevent prostate enlargement, and treat yeast infections, and may also battle cancer, reduce blood pressure, and boost immunity—but there’s still some debate over the latter few items.

Suffering from nausea or motion stickiness? Try ginger. Sore muscles? Ginger. Digestion issues, inflammation, high blood sugar, or menstrual cramps? Ginger again, thanks to vitamin C, calcium, phosphorus, zinc, and other nutrients. According to a University of Michigan study, there’s even evidence that ginger can be used to kill cancer cells!

Legumes like chickpeas, black beans, kidney beans, cannellini beans, and lentils have been quietly gaining acceptance as superfoods in recent years, which is why you can now buy pasta, chips, crackers, and even desserts that are subtly legume-based. It’s actually surprising it took this long for legumes to get their due credit, as they’ve been known for some time to contain generous amounts of plant-based protein, fiber, and numerous vitamins and minerals, including B vitamins, calcium, iron, zinc, and magnesium. And yes, as the old children’s rhyme suggests, beans are good for your heart!

Various nuts are often touted as healthy snacks, and for good reason considering the protein, antioxidant, and anti-inflammatory aspects. This includes almonds, cashews, pecans, pistachios, walnuts, and macadamia nuts, as well as seeds like sunflower, flax, hemp, chia, and pumpkin. Nuts are known to contain unsaturated fatty acids (like omega-3s) and nutrients like fiber, vitamin E, and L-arginine—all of which promote heart health!

More and more recipes are swapping out olive oil for traditional cooking oils, as the former (especially the extra-virgin variety) is healthier thanks to its antioxidants, monounsaturated fatty acids, vitamins, polyphenols, and the anti-inflammatory oleocanthal. Olive oil is an important ingredient in hummus, which also contains chickpeas, garlic, and citrus juice—all of which, if you’ve been paying attention, are also superfoods.

The pomegranate craze of the mid-2000s wasn’t just about their delicious taste as a juice and cocktail mixer, they also have some major health benefits—especially in the seeds, which can be added to salads, fruit salads, yogurts, and grain bowls. In addition to packing vitamin C, vitamin K, folate, potassium, protein, fatty acids, and fiber, the antioxidants in pomegranates can reportedly reduce your risk of numerous diseases, fight bacterial and fungal infections, and increase your energy level.

Fish are generally healthy thanks to their high protein and omega-3 fatty acids, with salmon ranking as especially fatty and also containing potassium, B vitamins, and selenium. Omega-3s can help prevent heart attacks, strokes, diabetes, obesity, and even depression, and it’s recommended that adults aim for two 3.5-ounce servings of fish per week.

You’re not going to save any calories or fat by swapping out sweet potato fries for regular fries, but at least you’ll be getting some added vitamin A, vitamin C, potassium, fiber, and carotenoids—cancer-preventing antioxidants. Recent research also suggests sweet potatoes may help prevent diabetes and obesity thanks to their anti-inflammatory and antimicrobial properties. Root vegetables also boast healthy carbs and starches that help fuel your body.

Don’t tell nightshade-averse quarterback Tom Brady, but we gotta add tomatoes to our list of superfoods. In addition to vitamin C, tomatoes boost the antioxidant lycopene, which may reduce the risk of prostate cancer and, along with the carotenoid lutein, can protect your eyesight. Studies also suggest tomatoes can help maintain healthy blood pressure and glucose levels for folks with diabetes.

When summer hits, watermelon should be your go-to snack. The water content will keep you hydrated, the low sugar content will keep you trim, and the antioxidant lycopene will protect your skin from the sun’s UVA and UVB rays. You should still bring sunscreen to your next BBQ, but also bring some watermelon slices.

Yogurt has become synonymous with probiotics, the friendly little microorganisms credited for protecting the body and contributing to proper digestive health. Lactobacillus, L. acidophilus, L. bulgaricus, and S. thermophilus are the live active cultures to look for, but perhaps more importantly, be sure to look at the sugar content. Some brands—especially the flavored varieties—hide upwards of 22 grams of sugar per serving! For less sugar and more protein, opt for Greek yogurt instead.