20 Superfoods To Consider Adding To Your Diet

If the term superfood has you dreading a tasteless helping of bland diet food your mom swears is healthy, we've got really good news for you. As it turns out, many superfoods are incredibly tasty on their own — we're looking at you, raspberries and avocados — and all of these foods can be prepared in a dish (or many dishes) guaranteed to knock your culinary socks off. But before we dig into how to enjoy the healthiest foods available to us on this gorgeous green Earth of ours (and one from the beautiful blue ocean), let's distinguish exactly what a superfood is and where the heck that word came from.

According to the Harvard School of Public Health, the first incarnation of the term most likely arrived as part of a marketing ploy to sell bananas in the early 1900s. That connection to advertising may be what leads people to question the idea that one food could be so inherently good for us that it deserves exultation to super status. However, Harvard continues with a modern-day definition via Merriam-Webster that assures us these superfoods are indeed "... rich in compounds (such as antioxidants, fiber, or fatty acids) considered beneficial to a person's health."

Are humble beans really considered superfoods? We say you should regard them as such. Per the International Journal of Molecular Sciences, it's a combination of high protein content, antioxidant polyphenols, fiber, potassium, folate, iron, and more that really boost beans into stratospheric status.

U.S. News and World Report offer plenty of reasons to eat more beans, claiming it's not just that beans are healthy for the body; but that the food group is also affordable (costing less than a dime per serving), easy to use in a slew of recipes (Cuban black beans anyone?), and highly available to the general public in either dried or canned forms. The news outlet notes that the prebiotics in beans can help heal our gut microbiome, while the fiber allows us to cut down on snacks between meals by making us feel satiated for longer periods of time.

The "superfood for your heart" is the nickname given to blueberries by Everyday Health. With sizeable percentages of the recommended daily intakes of vitamins C and K, fiber, and manganese, the outlet explains that the delightfully sweet little berries keep our hearts strong by managing cholesterol and blood sugar.

From their sweet berry taste to their health benefits and versatility in the kitchen, pretty much everything about blueberries is great. And did you know there are at least 15 types of blueberries? Opportunities for culinary creations highlighting the dazzling blue pearls abound. Add these berries to a banana muffin recipe, or, if you're feeling gutsy, try to make this old-fashioned blueberry buckle recipe, which combines every different aspect of a cobbler, a crumble, and a crisp into one delightful treat.

Within the cruciferous vegetable category you'll find broccoli, Brussels sprouts, cabbage, and cauliflower among a few others. The Mayo Clinic Health System touts that this food family is healthy to eat not just because it's made up of vegetables, but because many edible members contain sulforaphane, an antioxidant and anti-inflammatory phytochemical that has been proven to prevent various forms of cancer. The clinic adds that sulforaphane can help treat cancer in those who are already sick; it can also reduce symptoms of depression, aid heart health, and even help us manage pain.

Iowa State University notes the unique and pungent flavors of various cruciferous vegetable, but hones in on cauliflower in particular. The university suggests thickly-sliced roasted cauliflower steaks or a pureed cream sauce as a great way to consume these veggies. And, of course, there are a ton of broccoli recipes for the whole family to choose from.

Red diamond ... the berry of happiness ... the goji berry goes by a few dreamy names that seem to show off its prowess in the upper realms of super healthy foods, reports Foodaciously. Research from the journal of Oxidative Medicine and Cellular Longevity points to protein, fiber, and vitamin A as some of the many nutrients provided by the tiny tart berries and claims it has been playing a part in Chinese medicine for hundreds of years. Similarly, the Polish Journal of Food and Nutrition Science adds that iron and vitamin C are also found in high concentrations. To add to the growing body of superfoods supporting research on goji berries, a study by the Journal of the American Academy of Optometry also links gojis to eye health.

To add goji to your diet, Healthline suggests starting with a small quantity because the berry can occasionally trigger allergies. Once you know you're good to go, simply eat the dried fruits on their own, sprinkle a handful over yogurt, or get creative and bake your dried berries into muffins.

Per New Food Magazine, kefir is on the minds of scientists worldwide who wish to get the ancient fermented beverage into the mouths of as many people as possible. The outlet's food writers report that among the many health benefits of kefir are better digestion and improved levels of blood glucose and pressure, all of which are due to a balanced relationship between microbes and probiotic bacteria.

Healthline taps in on the kefir conversation, saying the word itself translates from the Turkish "keyif," which translates to the general feeling of well-being after a meal. Kefir grains act as a starter culture to begin the fermentation process of either cow or goat milk, which, over time, produces the delicious drink also called kefir, Healthline explains. When you're ready to give it a taste, we think these melon-kefir ice pops will win the day.

The nutritional and medicinal values of mushrooms represent a deep well of information, of which scientists have barely scratched the surface. National Geographic reports that the fungi varieties we are currently most prone to eat — mushrooms like shiitake, oyster, and lion's man, for example — have scientific support that suggests the plant group can increase the efficacy of cancer treatments. Shiitake mushrooms, in particular, appear to have the ability to limit tumor growth and increase chemotherapy results.

According to CNN Health, mushrooms are indeed a superfood in part due to what is lacking: sugar, cholesterol, gluten, sodium, fat, and calories; and also what the fungi offer: B vitamins, bioactive compounds, and beta-glucans, which can improve immune system function. On the dining room table, mushrooms will satisfy the palate on their own, in the form of truffle oil, and even in a vegetarian mushroom meatloaf recipe.

Peas are extremely easy to grow, even for a novice gardener, as stated by the Old Farmer's Almanac. And, peas pack a nutritional punch on the plate. The Daily Mail goes so far as to claim peas could carry the nutritional load as the only vegetable needed in your diet (even though they're technically a legume). Nutritionist Jackie Lynch tells the Daily Mail peas improve vascular health and blood flow while providing an excellent boost of energy.

While we're not sure about her idea for a frozen pea smoothie instead of breakfast, we do know that many parts of these cute little plants can come from your backyard garden and be added to a meal, including the beautifully fragrant edible flowers. In recipes, you can expect to see the flowers referred to as pea blossoms, but pea tendrils or pea shoots as equally accessible pre-budded options.

In the mood to eat something different than the standard land-based fare we're all used to? According to CNN, seaweed, also called kelp, is what should be on your table. Seaweed is a sustainable source of nutrition —  providing amino acids, polyphenols, and omega-3 fatty acids, per CNN — and the news outlet reports that it would be possible for future seaweed farms to have a beneficial impact on the environment because the sea vegetable removes carbon dioxide from the atmosphere.

If that's not enough to convince you, kelp also makes a great meat substitute due to its iron and higher-than-soybean protein content, and it contains hydrocolloid gels that help it attain a meat-like flavor profile. Kelp noodles can be used as a gluten-free ramen alternative. You could also prepare a simple seaweed salad recipe with cucumbers, carrots, sesame seeds, and a soy sauce plum vinegar dressing. Yum!

Makers of sunflower butter cups at Free2b Foods call sunflower seeds an unsung superfood and claim that the seeds are a healthy alternative to peanuts with a high content of micronutrients. By offering up an astonishing 76% of the recommended daily allowance of vitamin E, according to the National Sunflower Association, whole sunflower seeds are an amazing source of an antioxidant that can reduce the cell damage done by free radicals. So, yeah, let's dig in.

Sunflower seeds are quite delish on its own, especially when enhanced with a little salt, and great as a salad topper. But this sunflower seed ice cream bar recipe may be the way to go if you're looking for something unusual and tasty that incorporates not only toasted versions of the seeds but also the seed butter.

The mighty walnut is yet another supplier of healthy fats and omega-3 fatty acids, as claimed by the California Walnut Board, which also says the namesake superfood has been honored with the American Heart Association's official Heart-Check mark. Invest proponents aside, the list of health benefits provided by walnuts is long, and Healthline elaborates that it includes just about everything you could hope for in one bite-sized snack — from antioxidant, -inflammatory, and -cancer properties to mobility, brain function, and male reproductive health support.

If you're wondering what to make with walnuts, the answers are wide-ranging. Healthline recommends topping a salad or yogurt with the nut or roasting a batch before mixing it in with pasta and vegetable dishes. Here at Tasting Table, we'd suggest something a little different, like this chicory salad with walnuts and oranges.