You've probably heard the term “superfoods” before – and no, it does not mean a carrot with x-ray vision (although that would be incredible). But what is a superfood, really?

Turns out, there’s no official definition. “Superfood” is just a nickname for natural, nutrient-packed foods that are low in calories but high in health benefits. Essentially, it's the best way to get the most bang for your bite.

While different superfoods offer different perks, they’re often linked to better heart health, a stronger immune system, cancer prevention, reduced inflammation, and lower cholesterol. (Plus, x-ray vision if you believe hard enough.)

Many are also loaded with antioxidants, vitamins, minerals, fiber, flavonoids (formerly vitamin P), or healthy fats, making them top-tier choices when crafting a meal, planning your diet, or saving the city from evil! (Okay, maybe not that last one…)

What are some good examples of superfoods?

If you’re hoping I say burgers and ice cream cake, don’t hold your breath. However, you may already eat superfoods every day without even knowing it, and if not, they are all items that can probably be incorporated into your existing diet very easily.

Let’s take a moment to review some of the most popular superfoods and discuss some of their most important health benefits…

Leafy greens

Oh, no – vegetables! Yes, what may not come as a surprise to most, but vegetables are good for you. In this case, dark, leafy greens, such as kale or spinach. They are a good source of vitamin A, vitamin C, calcium, and also a good source of fiber.

Cruciferous vegetables

‍In addition to leafy greens, any cruciferous vegetables (like broccoli, Brussels sprouts, cabbage, cauliflower, radishes, and turnips) are also considered strong superfoods. (I promise the list won’t all be vegetables.) Another great source of fiber and vitamins, as well as phytochemicals which may help prevent some types of cancer.

Berries

‍Raspberries, blueberries, whatever an elderberry is – you name it! Berries are loaded with fiber, and high in antioxidants and disease-fighting nutrients.

Nuts

‍Nuts are a good source of plant protein, and they also contain monounsaturated fats, which may be a factor in reducing the risk of heart disease. This includes walnuts, almonds, pecans, and hazelnuts (and no, Nutella doesn’t count).

Legumes

‍Notice how I didn’t say peanuts? That’s because they fall in this category, along with peas and many kinds of beans (kidney, black, red, garbanzo, and soybeans). Legumes are an excellent source of fiber, folate, and plant-based protein, and studies show they can help reduce the risk of heart disease.

Fish

‍Finally, some meat! Fish is a good source of protein and omega-3 fatty acids, which help reduce the risk of heart disease. Salmon is a particularly healthy option to incorporate into your diet for these reasons.

Whole grains

‍Whole grains have been shown to lower cholesterol and protect against heart disease and diabetes, and they are also a good source of both soluble and insoluble fiber, B vitamins, minerals, and phytonutrients. Some examples include oats, brown rice, and quinoa.

Yogurt and fermented milks

‍Yogurt and fermented milk drinks, like kefir, are a good source of calcium and protein, and also contain live cultures called probiotics. This can protect the body from harmful bacteria and help regulate your gut health. Plus, you can mix some berries into your yogurt to get a nice superfood two-for-one!

Olive oil

‍Olive oil can help reduce the risk of heart disease thanks to its good source of vitamin E, polyphenols, and monounsaturated fatty acids. Mamma Mia!

Tomatoes

‍These fruits (I can never get used to that) have been shown to reduce the risk of prostate cancer due to being high in vitamin C and lycopene.

Some other foods that have been considered superfoods are avocado, green tea, cinnamon, garlic, ginger, lentils, and pumpkin, but since the definition is subjective, there’s a lot more out there to explore as you dig deeper into your health journey!

Where are the best places to get superfoods?

Martie

Martie is an online marketplace that is able to sell overstocked grocery items at a discounted rate, making it easier and more affordable than ever for people to stay healthy and stave off hunger. Shop superfoods like whole grain pasta and oats here!

Misfits Market

Misfits Market started out by being able to sell fruits and vegetables at a reduced price because they looked less desirable (discolored, misshapen, etc.), and now they’ve grown to be one of the best places to get your grocery shopping done affordably. You can now get quality superfoods for way less than anywhere else, especially items like produce, fish, and olive oil!

The Daily Harvest

Get your fruit smoothies and breakfast bowls prepped and delivered to your door in no time at all with The Daily Harvest. There has never been an easier way to get chef-crafted meals and beverages that are packed with that nutritious superfood goodness. Try it out here!

Revive Superfoods

Another great option for your mornings, Revive Superfoods sends you prepped, chef-crafted smoothies packed with ingredients that keep your skin glowing, improve gut health, and boost your immunity. Try a range of flavors to get your superfood fill. It’s literally in the name…

Final Thoughts

While there’s no official checklist to earn a “superfood” badge, the real superpower lies in choosing whole, nutrient-dense ingredients that support your body from the inside out. Whether you’re blending berries into your breakfast, adding leafy greens to dinner, or trying a ready-made smoothie delivery service, small changes can lead to big health wins.

The takeaway? Superfoods don’t need capes—just a spot in your kitchen. Start small, stay curious, and give your body the fuel it deserves.