Superfoods are whole foods packed with vitamins, minerals, healthy fats, fiber and antioxidants that support overall health. Regularly including nutrient-dense foods in your diet may help lower inflammation and the risk of heart disease, diabetes and obesity, while supporting gut health, vision and brain function. Below are 13 of the most nutrient-rich foods you can add to your meals, with practical tips for getting the most benefit from each.
1. Salmon (and other fatty fish)
Fatty fish like salmon are exceptional sources of long-chain omega-3 fatty acids (EPA and DHA), high-quality protein and fat-soluble vitamins such as D and E. They also supply B vitamins, selenium and potassium. Eating oily fish regularly is linked to improved cardiovascular health, better weight management and lower risk of cognitive decline and mood disorders.
2. Kale
Kale and other leafy greens deliver abundant vitamin C, vitamin K, vitamin A precursors, and minerals including potassium, calcium and magnesium. They are fiber-rich and contain multiple antioxidant phytochemicals that support cellular health and reduce inflammation.
3. Legumes (beans, lentils, peas, soy)
Legumes are excellent plant-based protein and fiber sources, offering sustained energy from complex carbohydrates and a low glycemic index. They provide iron, magnesium, folate and other micronutrients, making them particularly valuable for vegetarian and vegan diets and for blood sugar control.
4. Eggs
Eggs offer a broad spectrum of nutrients in an affordable package: high-quality protein, healthy fats, B vitamins (including B12), choline, iron, selenium and trace minerals. They are also rich in lutein and zeaxanthin, carotenoids that protect eye health. Moderate egg consumption supports weight management and metabolic health for most people.
5. Avocado
Avocados are prized for heart-friendly monounsaturated fats, fiber and a wide range of vitamins (C, E, K, several B vitamins) and minerals such as potassium and magnesium. Their healthy fats improve nutrient absorption and help you feel full longer.
6. Berries (strawberries, blueberries, raspberries, blackberries)
Berries are concentrated sources of antioxidants, including anthocyanins, plus vitamin C, fiber and folate. Their low glycemic load and anti-inflammatory compounds make them excellent for heart health, blood sugar control and skin vitality.
7. Nuts (almonds, walnuts, pistachios, etc.)
Nuts supply monounsaturated and polyunsaturated fats, plant protein, fiber and micronutrients like vitamin E, magnesium and potassium. They also contain antioxidants and carotenoids; regular nut consumption is associated with improved heart health and metabolic markers. Watch portion sizes, as nuts are calorie-dense.
8. Garlic
Garlic’s active compound allicin (formed when garlic is crushed or chopped) has been shown to help lower blood pressure and improve cholesterol profiles. Garlic also has antimicrobial and anticancer properties and provides vitamins and minerals including B6, manganese and selenium.
9. Dark chocolate (70% cocoa or higher)
High-cocoa dark chocolate is rich in flavonoid antioxidants, as well as magnesium, manganese and fiber. Consumed in moderation, it can support heart health, blood pressure regulation and cognitive performance. Choose varieties with at least 70% cocoa and low added sugar.
10. Potatoes (preferably whole preparations)
Whole potatoes offer potassium, vitamin C, B vitamins and minerals like iron and magnesium. They are very satiating and versatile—preparing them in minimally processed ways (baked, boiled, roasted) preserves their nutrient profile better than processed potato snacks.
11. Organ meats (liver)
Liver is one of the most nutrient-dense animal foods, packed with preformed vitamin A, many B vitamins (including B12), iron, copper, zinc and high-quality protein. Because of its very high vitamin A content, consume liver in moderation and avoid during pregnancy unless advised by a healthcare provider.
12. Shellfish (oysters, clams, mussels)
Shellfish are outstanding sources of vitamin B12, zinc and high-quality protein, as well as vitamin D, iron, selenium and other B vitamins. They are nutrient-rich options that support immune and metabolic health.
13. Seaweed
Edible seaweeds provide iodine (critical for thyroid function), calcium, iron, magnesium and a variety of antioxidants and carotenoids. Seaweed is often more mineral-rich than land vegetables and is a common ingredient in many traditional diets.
Other notable nutrient-dense foods
Broccoli, spinach, ginger, lean beef, mushrooms and sweet potatoes are also highly nutritious and worth including for variety and complementary benefits.
Practical tips
– Aim for variety: rotating these foods ensures a broad nutrient intake.
– Emphasize whole-food preparations over processed options.
– Pay attention to portion sizes for energy-dense foods like nuts and dark chocolate.
– Pregnant people should avoid or limit liver due to high vitamin A.
– Choose sustainably sourced fish and shellfish when possible.
Incorporating these nutrient-dense foods into regular meals—alongside whole grains, vegetables and fruits—can support long-term health, help manage weight, reduce chronic disease risk and enhance overall well-being.
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