15 Superfoods and the Scientific Reasons to Eat Them

 Some foods are so nutritious it may seem like they have superpowers, but outside the marketing world, there actually is no such thing as a superfood — by scientific standards, at least. Despite the lack of evidence backing the touted health benefits of superfoods (in 2007, the European Union banned using “superfood” on labels that didn’t have a specific, authorized, health claim),[1] the sales market for superfoods is as strong as ever.

Hydration & Beverages

15 Superfoods and the Scientific Reasons to Eat Them

‘Superfood’ is a marketing term, and in reality, the best diet is one that is balanced. But some foods stand out more than others for their sterling nutritional profile.

ByAnna Brooks

Medically Reviewed byMelissa Sleight, RDN

Updated on August 19, 2024

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Avocados

Pomegranate

Berries

Broccoli

Seafood

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Stocksy; Getty Images; Adobe Stock

Some foods are so nutritious it may seem like they have superpowers, but outside the marketing world, there actually is no such thing as a superfood — by scientific standards, at least. Despite the lack of evidence backing the touted health benefits of superfoods (in 2007, the European Union banned using “superfood” on labels that didn’t have a specific, authorized, health claim),[1] the sales market for superfoods is as strong as ever.

Between 2011 and 2015, there was a 202 percent increase in global sales of products marketed as “superfoods,” “superfruits,” or “supergrains,” according to the Mintel Global New Products Database.[2]

Acai berries, avocados, and blueberries are examples of foods that have risen to superfood status. While these foods are healthy and may possess nutrients other foods don’t have, the healthiest diets are diverse and balanced and not based on “superfoods” alone, according to Taylor Wolfram, RD, a nutritionist in private practice in Chicago.

Here are 15 foods at the top of the superfood chain, along with their recommended daily values (DV) from the National Institutes of Health (NIH) Dietary Supplement Label Database.[3]

1. Avocados

According to the U.S. Department of Agriculture (USDA), ½ an avocado provides 29 milligrams (mg) of magnesium, or about 7 percent of the DV.[4] 

Magnesium plays a role in regulating blood pressure and blood sugar, and magnesium deficiency is associated with a higher risk for type 2 diabetes.[5]

Avocado also provides fiber (6.8 mg per ½ fruit, or 24 percent of DV), along with heart-healthy polyunsaturated and monounsaturated fat. An advisory published by the American Heart Association noted that replacing saturated fat (from sources such as butter) with the fats found in foods like avocado can reduce the risk of heart disease.[6]

2. Pomegranate

Exotic fruits have long been revered as superfoods for their nutritional content and medicinal properties. Research shows that pomegranates, for example, may bolster heart health, and make a good candidate for dietary supplements that could prevent cardiovascular disease.[7]