Superfoods are any food that contains a high amount of nutritional value. They are considered super because they contain all of the vitamins and minerals we need to live a healthy life.

These foods don’t have their own category or criteria. Instead, the term exists as a marketing buzzword to help people learn about food that contains health benefits.

As a rule of thumb, you can consider any leafy green as a natural greens superfood but if you prefer a more detailed list, look below.

Vegetable Superfoods

The following vegetables are considered superfoods:

  • Seaweed
  • Artichoke
  • Mushrooms
  • Broccoli
  • Rhubarb
  • Garlic
  • Onion
  • Kale

Mushrooms are considered a superfood because they contain Vitamin B, antioxidants, potassium, and Vitamin D. These are all essential vitamins that we need in our diet as they boost bone health, brain health and prevent illnesses such as the common cold.

Broccoli is a superfood because it contains fiber, iron, potassium, antioxidants Vitamin C, and Vitamin K. This means the tree-like vegetable can reduce inflammation, boost your immunity, provide balance to your blood sugar levels and promote a healthy heart.

Garlic is a superfood because it contains antioxidants powerful enough to reduce your blood pressure and improve your cardiovascular health.

Fruit Superfoods

The following fruits are considered superfoods:

  • Persimmon
  • Cherries
  • Mango
  • Avocado
  • Lychee
  • Blackcurrant
  • Kumquats
  • Dragon Fruit
  • Guava

Avocados are considered a superfood because they contain over 20 different vitamins. They also contain fiber, phytonutrients, and healthy fats. Although some weight monitoring apps will tell you that Avocados are unhealthy, that simply isn’t true. We need fat in our diet, but that fat should come from healthy sources like fruit, not takeaways.

Mangos are a superfood because they contain antioxidants, Vitamin C, Vitamin A, and fiber. This means they can help you control your weight, prevent heart disease and help fight against bowel diseases and irritations. 

Nut, Seed, And Grain Superfoods

The following nuts, seeds, and grains are considered superfoods:

  • Almonds
  • Brazil Nuts
  • Walnuts
  • Pistachios
  • Cashews
  • Sesame Seeds
  • Pumpkin Seeds
  • Sunflower Seeds
  • Oats
  • Quinoa

Pistachio nuts are considered a superfood because they contain thiamine, healthy fats, Vitamin B6, fiber, antioxidants, and protein. This means they can help improve your blood health, eye health, and gut health. They can also help to balance your blood sugar and lower your cholesterol.

Sesame seeds contain healthy fats, antioxidants, fiber, protein, Vitamin B, and other minerals. Eating sesame seeds regularly (not just sprinkled onto your meal) can help lower your cholesterol, reduce arthritis pain and control your blood sugar.

Oats are 100% wholegrain. This means they provide a large number of antioxidants, vitamins, protein, and fiber.

Fish Superfoods

The following fish are considered superfoods:

  • Sardines
  • Mackerel
  • Salmon

Sardines are a fantastic superfood as they contain omega-3 fatty acids. These acids are needed to promote the hormones which regulate your blood’s ability to clot. They also help your body contract or relax its artery walls which in turn leads to healthy inflammation mechanics.

Mackerel is a superfood because it contains a lot of protein while also containing a whole host of Vitamins such as Vitamin D, B2, B3, B6, and B12. Of course, they also contain omega-3 all of which continue to a healthy heart, healthy brain, and healthy bones.

Plant And Root Superfoods

The following roots and plants are considered superfoods:

  • Wheatgrass
  • Watercress
  • Turmeric Root
  • Aloe Vera
  • Dandelion Greens
  • Cress
  • Swiss Chard

Tumeric root is considered a superfood due to the high amount of curcumin contained within the root. It also contains anti-inflammatory vitamins and antioxidants. These features help to reduce symptoms of depression, Alzheimer’s, cancer, and arthritis while at the same time improving heart health.

Drink Superfoods

  • Coconut Water
  • Matcha Tea

Coconut water contains potassium, sodium, calcium, and magnesium. These materials are needed to promote a healthy heart, healthy bone development, and strong muscle functions.

Matcha Tea contains antioxidants which play an important role in stabilizing free radicals. Free radicals are the compounds in our cells that cause cell damage. If there are too many free radicals chronic diseases can be created such as cancers.


The list above is not definitive, which means there are many more fruits, vegetables, grains, and plants that can be labeled as superfoods.

To be a superfood, the food in question needs to offer a lot of natural nutritional value.

Although these food groups can help heal your body and aid a healthy body, they shouldn’t be used as medicine for your ailments. Instead, superfoods should be remembered as the high nutritional value they are, and added to your plate when you can.