The term "superfood" is a fairly new term referring to foods that offer maximum nutritional benefits for minimal calories. They are packed with vitamins, minerals, and antioxidants.

No standard criteria or legal definitions classify any food as a superfood at this time. However, most superfoods are plant-based. In this article, we define what qualifies as a superfood, provide some common examples and their benefits, and provide tips on how to include them in the diet.

What are superfoods?

Superfoods are foods that have a very high nutritional density. This means that they provide a substantial amount of nutrients and very few calories. 
They contain a high volume of minerals, vitamins, and antioxidants.

Antioxidants are natural molecules that occur in certain foods. They help neutralize free radicals in our bodies. Free radicals are natural byproducts of energy production that can wreak havoc on the body.

Superfoods are not cure-all foods. Dietitian Penny Kris-Etherton explains:
"A lot of people have unrealistic expectations about these foods, thinking they'll be protected from chronic diseases and health problems. They may eat one or two of these nutrient-dense foods on top of a poor diet."

Including superfoods as part of daily nutritional intake is great but only when consuming a healthy, balanced diet overall. Eat a "super diet" rather than to concentrate on individual foods.

Common superfoods

Studies have demonstrated that superfoods high in antioxidants and flavonoids help prevent coronary heart disease and cancer, as well as improving immunity and decreasing inflammation. 
Regularly eating fruits and vegetables also has strong associations with a lower risk of many lifestyle-related health conditions and overall mortality.
The nutrients they contain help promote a healthy complexion, nails, and hair and increase energy levels.
They can also help maintain a healthy weight.

Tea

Many foods considered to be "superfoods" are rich in color, often indicating that they are rich in antioxidants.
Tea contains few calories, helps with hydration, and is a good source of antioxidants.
Catechins, potent antioxidants found primarily in green tea, have beneficial anti-inflammatory and anti-carcinogenic properties.
A study published in the Journal of Physiological Anthropology examined the effects of green tea, white tea, and water consumption on stress levels in 18 students.
The study suggested that both green and white tea had reduced stress levels and that white tea had an even greater effect. Larger studies are necessary to confirm this possible health benefit.
Green tea may also have an anti-arthritic effect by suppressing overall inflammation.

Leafy greens

People often identify kale, spinach, Swiss chard, beet greens, and collard greens as superfood leafy greens. These foods are rich in vitamins A, C, E, and K, and many B vitamins.
Leafy greens also contain an abundance of carotenoids, iron, magnesium, potassium, and calcium.
One cup of kale provides 550 micrograms (mcg) of vitamin K, equivalent to over 680 percent of a person's daily needs. Kale and other leafy greens are high in fiber and water content, both of which help to prevent constipation and promote regularity and a healthy digestive tract.

Superfoods gaining popularity include:

Diet

A person can incorporate these foods into a varied healthy diet when available. However, do not overspend or search too widely trying to find them.
The secret is that any leafy green vegetable or berry in a grocery store will provide many of the same benefits an individual will find in the premium-priced superfoods.
Buy your produce in season and from local sources to ensure the highest nutrient content. Do not discount the humble apple or carrot either — all fruits and vegetables are essentially superfoods.
Replacing as many processed foods as possible with whole foods will drastically improve health.

Quick tips:

These tips can help you get more superfoods into your diet:

• Look at the colors on your plate. Is all of your food brown or beige? Then it is likely that antioxidant levels are low. Add in foods with rich colors like kale, beets, and berries.
• Add shredded greens to soups and sir-fries. 
• Add berries to oatmeal, cereal, salads or baked goods
• Make sure you have a fruit or vegetable every time you eat, including meals and snacks. 
• Have a daily green or match tea. 
• Make turmeric, cumin, oregano, ginger, clove, and cinnamon your go-to spices to amp up the antioxidant content of your meals. 
• Snack on nuts, seeds (especially Brazil nuts and sunflower seeds) and dried fruit (with no sugar or salt added.) 

Tips for using supplements 

• The U.S. Food and Drug Administration (FDA) warns that combining or taking too many supplements can be hazardous. Only use supplements that the FDA has approved. 
• Use non-commercial sites for information, such as the National Institutes of Health (NIH) and FDA 
• Beware of claims that a product "works better than a prescription drug" or "is totally safe." 
• If using supplements, the FDA recommends choosing high-quality products that have been tested by a third party. 
• Always check first with a health provider before starting to use a supplement.

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