10 Superfoods You Should Add to Your Daily Diet

Most of us think we eat pretty well, but the numbers tell a different story. Only about 1 in 10 US adults eats the recommended amount of vegetables, and only about 1 in 8 gets enough fruit.¹

If you're looking for ways to upgrade your diet, vegan or not, consider adding these 10 superfoods. They're an easy way to get more vitamins, minerals and fiber. Keep reading for our superfoods list!

1. Dark, leafy greens

Dark green leafy vegetables are some of the best foods you can add to your diet. They're packed with:

• Folate
• Vitamin C and vitamin K
• Fiber
• Magnesium
• Iron
• Calcium

Eating more leafy greens is linked with better heart health.² They're also rich in carotenoids, plant pigments with antioxidant properties.

Try spinach, turnip greens, Swiss chard, kale or collard greens. Cook them as a side, eat them raw in a salad, or stir them into a stir-fry or curry to balance their slightly bitter taste.

2. Green tea

Pour yourself a cup of green tea next time you need a caffeine boost. Green tea is rich in antioxidants called catechins, including EGCG. Green tea catechins with caffeine have a small effect on weight loss and maintenance,³ so it's a great swap for sugary drinks, even if it won't do the heavy lifting on its own.

3. Berries

Berries are rich in antioxidant compounds like anthocyanins and other polyphenols,⁴ plus vitamins, minerals and fiber. Try cranberries, blackberries, raspberries, strawberries and blueberries. Add them to a salad, top your oatmeal, or blend them into a smoothie.

4. Nuts and seeds

Need more protein and fiber? Make your own trail mix. In a large review, eating about a handful (28 grams) of nuts a day was linked with a roughly 29% lower risk of coronary heart disease.⁵ Mix it up with:

• Almonds, pecans, pistachios and Brazil nuts
• Peanuts (technically a legume)
• Sunflower and pumpkin seeds
• Chia, flax and hemp seeds

5. Seaweed

Searching for a snack? Try seaweed! It's one of the few plant sources of iodine, and it brings fiber and vitamin K. Go easy, though: some types, like kelp, are very high in iodine.

6. Garlic, turmeric and ginger

Add flavor and a health boost with garlic, turmeric and ginger.

• Garlic brings vitamin B6, vitamin C and manganese, and has been studied for its effects on blood pressure.
• Ginger is well known for easing nausea and adds antioxidants to your meals. Try it in a ginger smoothie bowl.
• Turmeric contains curcumin, a compound with antioxidant and anti-inflammatory effects. Pair it with black pepper to help your body absorb it. Read more in our post on ways to get more turmeric.

7. Olive oil

Instead of cooking with butter, try olive oil. It's rich in monounsaturated fats and polyphenols, and it's a cornerstone of the Mediterranean diet, which is linked with better heart health. Use it in homemade dressings, too.

8. Legumes

Want more fiber and protein? Eat more legumes, like beans, lentils, peas, chickpeas and peanuts. They're loaded with protein, fiber, B vitamins and minerals, they help you feel full, and they can be a smart choice for managing cholesterol and blood sugar.

9. Avocado

Spruce up your next salad with avocado. Avocados are a fruit, though most people treat them like a veggie. They're high in healthy monounsaturated fats, fiber, potassium and vitamins. Try blending avocado into a smoothie with a green superfood powder for a creamy breakfast.

10. Sweet potato

Still looking for more fiber? Bake a sweet potato! Sweet potatoes are rich in beta-carotene (which your body turns into vitamin A), vitamin C and potassium. They make a great swap for fries.

Feeling super: 10 superfoods for a happy, healthy diet

Healthy eating doesn't have to be bland. Mix these 10 superfoods into your week and you'll be well on your way. Want more ideas? Read our complete guide to choosing superfoods.

Looking for an easy way to get more plants in? Explore our Daily Greens & Reds Superfood.