If you’ve vowed to eat better but don’t have a degree in food science to interpret food labels, allow this list of nutrient-dense nosh—also known as superfoods—to help. These foods not only score big on nutrition but also can help protect against conditions such as heart disease and cancer (this disease-fighting effect makes them "super"). The best part? They're relatively easy to add to your diet. There's no need to hit up the specialty foods store or concoct any unusual combos to reap the benefits of superfoods.
What Exactly Are Superfoods?
"Superfood" is a marketing term. "There’s no scientific meaning," says Jason Ewoldt, M.S., R.D.N. at Mayo Clinic. "But by today’s standards, the definition tends to be a food that’s high in compounds such as antioxidants, omega-3 fatty acids, or fiber, and as a result, is considered to be beneficial to one’s health." Many foods get tagged as superfoods because of their connection to longevity.
While there’s a large body of research examining whether certain foods can impact key factors in aging, it’s also important to understand that you can’t just rely on one food group for good health. "No single food will ever be the key to longevity and wellness," says Ewoldt. "Optimal health is best supported by eating a variety of different foods each day that help meet our overall nutritional needs. Think overall dietary pattern, not individual foods or ingredients."
Here are the foods scientists say may help you live longer—and exactly how to add them to your diet.
Berries
"Berries are high in disease-fighting flavonoids, or antioxidants, especially anthocyanins, which give the berries the blue, red, or purple colors," says Ewoldt. "When looking at berries, those with high levels of anthocyanins include blueberries, raspberries, blackberries, and strawberries." According to a recent review, the abundance of phytochemicals in berries may protect against age-related neurodegenerative diseases by reducing inflammation and improving the brain’s neuroplasticity. Another recent study found that higher intakes of berries and flavonoids were associated with a lower overall mortality risk in certain adults. Ewoldt says to aim for 2 to 3 servings of 1 cup of fresh fruit daily, including berries.
Nuts
"Nuts contain heart-healthy unsaturated fats, fiber, and plant sterols, all of which can reduce heart disease," says Ewoldt. "Research shows any nut is a good choice, though walnuts contain a higher amount of omega-3 fatty acids." Omega-3s are polyunsaturated fats that must be obtained from foods you eat. A review from 2022 of 89 studies found that a handful of nuts and seeds per day (versus not eating nuts) was associated with a 21 percent reduction in cardiovascular disease, an 11 percent reduction in cancer deaths, and a 22 percent reduction in deaths from all causes. Reach for 4+ servings of 1/4 cup nuts and seeds per week, Ewoldt says.
Legumes
Legumes are a good source of fiber and protein, along with B vitamins and minerals like magnesium and iron. "All legumes contain good amounts of fiber, protein, vitamins, and minerals, so you can use different varieties, depending on your cuisine," says Ewoldt. A higher intake of legumes is associated with a lower risk of stroke, according to a 2023 review of 31 studies. Each additional 1/4 cup eaten was associated with a 6 percent decrease in the risk of death from all causes. Incorporate 3+ servings of 1/2 cup of legumes a week for the best benefits.
Cruciferous Vegetables & Dark Leafy Greens
Cruciferous vegetables such as broccoli, cauliflower, Brussels sprouts, cabbage, and leafy greens such as spinach, kale, and arugula contain powerful phytochemicals that may help prevent certain cancers, says Ewoldt. Plus, they’re just plain good for you, containing vitamins A, C, E, and K, calcium, magnesium, iron, and fiber. Eating two servings of fruits and three servings of vegetables is optimal for longevity, according to a 2021 study that examined 30 years of nutrition data from more than 100,000 men and women. The study also found cruciferous vegetables and leafy greens had the most significant benefits. Ewoldt recommends four or more servings of vegetables daily (1 cup raw, ½ cup cooked), including cruciferous vegetables and dark leafy greens.
Fatty Fish
Fatty fish is a great source of protein and heart-healthy omega-3s. "Some of the fish with the highest levels of omega-3s are salmon, mackerel, and sardines," says Ewoldt. Higher levels of DHA (a marine omega-3 fatty acid) are associated with significant risk reductions in all-cause mortality, as well as reduced risks for deaths due to cardiovascular disease and cancer, according to a recent study of more than 100,000 people over a 12-year period. Enjoy 3+ servings of 3-5 ounces of seafood per week.
