Top Superfoods of 2025

 

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.