There’s a good chance you have some superfoods in your kitchen, but what exactly are they? Superfoods are foods that deliver an unusually high dose of nutrients—like fiber, vitamins, minerals, and antioxidants—for relatively few calories. While there’s no governing body handing out the title of “superfood,” think of the term as shorthand for nutrient-dense foods worth eating often. Dig in for more about superfoods and discover seven you can start adding to your plate today.
Quick Takeaways
A superfood is a food that delivers a high level of fiber, vitamins, minerals, or antioxidants relative to its calories. Still, there’s no scientifically based or regulated definition for the term, so check the nutrition label before you let the buzzword do the deciding.
As a nutritionist, here’s what I look for: a big nutrient payoff for a small calorie cost. Fiber, vitamins, and antioxidants relative to calories earn the superfood label. And no single food does it all, so variety wins.
Edamame, garlic, walnuts, ginger, eggs, apples, and onions all earn the label on nutrient density, and each has an easy way onto your plate.
One cup of prepared edamame packs a nutrient punch with 11.9 grams of protein and 5.2 grams of fiber for 188 calories. Steam a frozen bag for a snack, or serve it alongside this delicious Shrimp Pad Thai.
Garlic is known to have some incredible health benefits, such as reducing blood pressure and having anti-inflammatory effects. Sauté it into your favorite pastas, sauces, or marinades for a simple way to add a healthy boost.
Walnuts are the only nut significantly high in omega-3 fatty acids and 1 ounce brings 4 grams of protein for about 190 calories. Toast a few for a salad topper or swap them for the pine nuts in this easy Italian Herb Pesto recipe.
Ginger has long been used to ease nausea and support digestion, and Johns Hopkins Medicine notes it may also help with bloating, gas, and general gut comfort. Add a spoonful to dressings and stir-fries or try these juicy Ginger Grilled Chicken Thighs, perfect for a family cookout.
One large egg is a complete protein, giving you 6 grams with all nine essential amino acids for about 70 calories. For a quick, protein-packed breakfast, try this Italian Herb Egg White Omelet.
Keeping apples around could be a good idea because cohort studies link eating one or more apples a day to a 28% lower risk of type 2 diabetes. A medium apple runs about 95 calories and brings quercetin, an antioxidant with high anti-inflammatory potential, and pectin, a good type of fiber.
Onions are among the foods highest in quercetin. This flaky Easy Onion Soufflé is an easy, elegant appetizer that’s full of fresh onion flavor.
It’s easy to add superfoods to recipes you already make—especially when you use Spice World products. Stir a little Spice World Ginger into your marinades or sauces or add some Spice World Minced Garlic and Easy Onion to your pasta or stir-fries. It’s simple to do, and the daily targets aren’t as big as you might think!
| Food Group | Daily Servings (Adults) | What Counts as 1 cup |
|---|---|---|
| Vegetables | 2-3 cups | 1 cup chopped onion, raw or cooked |
| Fruit | 1½-2 cups | 1 small apple |
Yes, research has confirmed that all three earn the superfood label based on their nutrient content. Garlic has long been studied for its role in heart health, ginger is well known for easing nausea and supporting digestion, and onions rank among foods with the highest levels of quercetin, an antioxidant tied to anti-inflammatory benefits. The National Institutes of Health notes the garlic evidence is still limited, so keep these in your everyday rotation rather than counting on them like medicine.
You don’t need a new grocery list to eat better, just a new approach that’s more well-rounded. You’re likely going to grab some vegetables, nuts, or fruit, so this time reach for those superfoods! Browse the Spice World recipe catalog or, if you’re feeding a family, read “Immunity-Boosting Foods for Kids” for some ideas of what to add to the list.
Garlic is the easiest because it’s already in most savory recipes, so you don’t have to come up with new recipes. A teaspoon of ready-to-use minced garlic equals about 1 clove and upgrades pasta, stir-fries, and marinades with no peeling or chopping.
There’s no set number for these foods specifically. Most adults should aim for 2-3 cups of vegetables and 1 1/2-2 cups of fruit daily, as recommended by Eat Real Food. A cup of chopped onion and a small apple each count toward those totals.
