Goodhousekeeping.com revealed the top superfoods of 2025 based on the views of
nutritionists and health experts:
Leafy greens
Leafy greens such as dandelion greens, escarole,
collards and chicory are excellent leafy picks that deliver fiber and a variety
of essential vitamins, minerals and anti-inflammatory antioxidants.
In particular, watercress is a powerhouse green
that is loaded with vitamins C, A and K — making it a superfood for boosting
immunity and promoting strong bones and healthy skin.
Eat the rainbow
“You truly should ‘eat the rainbow’ by filling
your plate with lots of colorful fruits and veggies,” says Joy Bauer, author of
Joy Bauer’s Superfood!
“It looks
so darn pretty, and it also provides a slew of health rewards thanks to
ensuring you get a diverse mixture of vitamins, minerals and antioxidants.”
Red produce, like watermelon and tomatoes,
contain the antioxidant lycopene; blue and purple picks like eggplant and
blueberries are rich in anthocyanins; and orange fruits and veggies like
carrots, sweet potato and pumpkin are loaded with beta carotene, says Bauer —
who particularly loves packages of mixed colored peppers and multi-hued cherry
tomatoes for being tasty, appealing and convenient all at once.
“Pinkglow pineapple is native to Costa Rica and
high in lycopene, which is responsible for its color. And finger limes, aka
citrus caviar, are packed with vitamin C and other antioxidants; they add fun
flavor and aesthetics to any dish,” Jaclyn London, a nutrition consultant, adds.
Fonio
Whole grains tend to have more fiber and protein
than refined ones like white rice. They help provide satiety and supply a
greater array of vitamins and minerals.
Fonio, an ancient grain, is native to West Africa
and provides fiber, an essential for digestion and blood sugar balancing, as
well as minerals like iron and magnesium. It is light, versatile and can be
cooked up quickly.
Other great ancient grains to explore: sorghum
(chewy texture, mild flavor and perfect base for a grain bowl), farro (nutty
and hearty) and amaranth, a gluten-free option that is ideal as a creamy
porridge or in baked treats.
Lentils
Plant-based protein has benefits to
cardiovascular health and chronic disease risk, contributing fiber and various
vitamins and minerals.
For example, black (or beluga) lentils are rich
in anthocyanins, a powerful antioxidant for taming inflammation and lowering
the risk for certain chronic conditions such as heart disease. They stay firm
when cooked, making them perfect for meal prep and cold or warm salads.
Red and yellow lentils are quick-cooking and
wonderful in soups, sauces and curries, while brown and green lentils are
pantry staples for hearty stews, chili or plant-based bakes.
Mixed mushrooms
Eating more mushrooms is associated with a lower
risk of cancer, particularly breast cancer, according to a review of studies.
Mushrooms are also rich in antioxidants,
including a particularly powerful one called ergothioneine, which has been
studied for its potential to help protect against disease. Shiitake, oyster,
maitake and king oyster mushrooms tend to have more ergothioneine than white
button, crimini and portabella mushrooms.
Shiitake mushrooms in particular are a
nutritional powerhouse packed with B vitamins, selenium and copper. They also
contain beta glucans and lentinans, two plant compounds that help support the
immune system and fight inflammation. Shiitakes also add a rich umami flavor to
dishes, making them a perfect substitute for meat in plant-based recipes.
Trout
Trout is a fellow fatty fish that provides those
all-important omega-3 fatty acids, which support cognitive function and the
immune system, help dial back inflammation and are associated with a reduced
risk for chronic diseases, London says.
“Eating 12 ounces of seafood a week — both fish
and other options like shrimp, squid and mussels — is one way to increase your
intake of omega-3s from whole, real food sources,” London adds.
If you cannot or do not eat seafood, nuts and
seeds are another great way to get omega-3s (walnuts contain the highest level
amongst nuts).
Canned sardines
Sardines are packed with heart-healthy omega-3s;
skeleton-supporting vitamin D, calcium and phosphorus and 23 grams of protein
per serving to help keep you satisfied and energize, London says.
Canned sardines are also convenient and tend to
be inexpensive, coming packed in oil, a flavored sauce, or water, and they have
a long shelf life.
“Sardines have a rich, umami flavor with a
tender, meaty texture,” says Bauer.
“You can find them boneless and skinless, but
these won’t offer as many health perks.” The bones and skin are edible and
contain important nutrients.
Labneh
Probiotics are key for maintaining good gut
health, which supports just about every bodily function.
Sources of probiotic foods include labneh,
yogurt and kefir.
Labneh is a Middle Eastern staple
nutrient-packed alternative to traditional yogurt, and it has slightly more
protein and fat. The straining process reduces labneh's lactose content, which
can make it easier to digest than yogurt or kefir. And it has a thick, creamy
texture that lends itself to both savory and sweet
Meanwhile, kefir tends to offer a wider variety
and number of probiotics than yogurt, while Greek yogurt has double the protein
of regular yogurt.
Peanuts
“Peanuts offer plant-based protein and fiber. In
fact, they contain more protein per serving than any other nut,” says Bauer.
“That papery peanut skin that’s revealed beneath
the shell is a rich source of fiber and antioxidants such as resveratrol — some
in as high levels as you’ll find in green tea and grape skins!” Bauer adds.
Peanuts also provide vitamin E and magnesium, as
well as heart-healthy monounsaturated fats.
The fiber in peanuts helps foster beneficial
bacteria in the gut, and “peanuts can help support a healthy weight thanks to
the protein and fiber that helps keep you full for longer; they have also been
shown to support healthy cholesterol levels and reduce oxidative stress and
inflammation, and these are all factors in heart disease risk,” London says.
Freeze-dried fruit
Eating more fruits and vegetables is a powerful
way to help prevent chronic disease.
“The freeze-drying process uses lower
temperatures than traditional drying methods, which helps the fruit retain a
higher percentage of vitamins, antioxidants and polyphenols,” explains Londont.
Besides being a flavor- and vitamin-packed
snack, freeze-dried fruit is also a sneaky way to cut back on added sugar in
baked goods and breakfast recipes.
Garnish
Garnishes can provide your meal with a sneaky
boost of nutrition,
Whenever possible, try to incorporate an
aromatic garnish into your meals. For instance: “Chives are rich in antioxidants
and vitamin K, which plays a role in blood clotting. Green onions provide
vitamin C and fiber. Sprouts are packed with vitamins A, C, and K, plus
minerals like iron,” says Valerie Agyeman, a women’s health dietitian and
founder of Flourish Heights.
Moreover, pea shoots are sweetly nutritious, while
microgreens are super young, tender leafy greens that most vegetables, grains
and herbs produce — they are shown to have higher concentrations of
phytochemicals and other antioxidants like beta-carotene than leaves harvested
from mature plants.
