Nine superfoods to eat every day – and how to incorporate them into your diet

Emma Clarke
·Contributor
·5-min read
A lively brunch scene with a close-knit group of friends enjoying a healthy and vibrant meal together in a sunlit, plant-filled city cafe.
Eating healthy doesn't mean sacrificing on taste or enjoyment. (Getty Images)

After an indulgent festive period, many of us like to kick-start the New Year with a healthier approach to food, diet and exercise – but that doesn’t mean sacrificing taste or enjoyment.

If you’re struggling with where to start, you may wish to consider incorporating more superfoods into your diet. Superfoods are a great way to improve overall health, as they tend to contain more nutrients.

With that in mind, here are nine superfoods that will help boost your health – and how to work them into your everyday life.

Superfoods are highly nutritious foods and drinks that contain things like protein, iron, fibre, magnesium and antioxidants. The term itself is a marketing term, but essentially, it refers to foods that deliver more bang for their buck, as they offer a higher nutritional value per unit.

While that may be true, it is important to note that no one food can provide all the nutrition you need – so maintaining a healthy, balanced diet is still key.

Point of view of a woman hands holding plate of berries on white table. Female with plate of fresh raspberries, strawberries, blackberries and blueberries on kitchen table,
Berries are antioxidants – and a great source of nutrients. (Getty Images)

Berries, such as blueberries, blackberries, raspberries and cranberries are a great source of vitamins, minerals, antioxidants and fibre.

According to Eric Rimm, professor of epidemiology and nutrition at Harvard TH Chan School of Public Health, people who eat more berries “seem to live a little bit longer.” He also noted that the foods help with weight management, reduce the risk of heart attack, and help boost learning and memory.

Scientists also believe that berries can help protect you against cancer and boost your immune system.

Eating more oily fish like salmon can help increase your vitamin D intake. (Getty Images)
Eating more oily fish like salmon can help increase your vitamin D intake. (Getty Images)

A source of omega-3 and protein, fish can help reduce the risk of heart disease and improve cognitive function.

Tuna, herring, sardines, salmon, mackerel and trout all have a high level of omega-3 fatty acids, and can easily substitute other meats and proteins in your meal.

From curly kale to Swiss chard – leafy greens can give you a huge health boost. (Getty Images)
From curly kale to Swiss chard – leafy greens can give you a huge health boost. (Getty Images)

From spinach and kale to Swiss chard and collard greens – there are many leafy greens that can help boost your health. While they can be bitter in taste, there are many ways to incorporate them into your food to mask the taste, including blitzing them into soups, and wilting them down into curries and casseroles. You can even add them to your daily smoothie.

Not only do leafy greens contain zinc, folate, calcium, magnesium, iron, vitamins and fibre, they also have anti-inflammatory properties, which can help combat bloating. They have also been linked to reducing the risk of heart disease and type 2 diabetes.

Preparing a healthy salad in the kitchen, lots of vegetables
Olive oil can improve heart health and is an anti-inflammatory. (Getty Images)

As well as being a good source of vitamins E and K, olive oil has high levels of monounsaturated fatty acids and polyphenolic compounds – all of which can help reduce inflammation, improve heart health and reduce the risk of diabetes.

Arguably the easiest superfood to incorporate into your diet, simply substitute your regular cooking oil with olive oil, and be sure to use it in salad dressings.

Anonymous female dining healthy vegan plant-based salad in bowl with avocado, cashew, micro-greens, pok choi, chickpeas, tomato, lettuce, cucumber, sesame. Flexitarian fatty acids and dietary fiber
Try adding nuts and seeds to your salad for an added bit of crunch. (Getty Images)

Nuts – and seeds for that matter – are rich in fibre, protein and healthy fats, which can help reduce inflammation, and protect against heart disease. A simple way to include nuts, such as almonds, cashews, peanuts and pistachios, is to blend them into your daily smoothie. When finely chopped, they also work well as salad and/or curry toppers.

Linsenchili, Chili sin carne, vegetarisches Chili mit roten Linsen, Chilibohnen, Mais, Tomaten, Paprika, Lauchzwiebel und Joghurttopping, Baguette
Legumes are rich in fibre and protein – and are delicious in chilli, curries and casseroles. (Getty Images)

Legumes are essentially beans, lentils and peas – such as kidney beans, chickpeas, garden peas, butter beans and black-eyed beans. They are an excellent source of fibre, as well as plant-based protein and folate, and can help with weight management, gut health, blood sugar and heart health.

Whether you add them to a rice bowl, a curry, chilli or casserole, or you pulse them into a soup – legumes can help you feel fuller and are a nutritious addition to any meal.

Woman choosing greenery and vegetables at farmer market and using reusable eco bag.
A side of broccolli or cauliflower can increase your fibre intake. (Getty Images)

Don’t let the name confuse you – we are talking about broccoli, cauliflower, Brussels sprouts, parsnips and the like. They can boost your fibre intake and are a great source of vitamins and minerals. They can help improve heart health, gut health and reduce the risk of cancer. They can also lower cholesterol levels.

A great way to include cruciferous vegetables in your diet is to have them alongside your protein, pulse them into a soup, or make them the main act in your dinner – either by baking them and topping them with a delicious cheese sauce or a sticky sesame and soy glaze.

Cropped shot of young Asian woman shopping in the dairy section of a supermarket. She is reading the nutrition label on a container of fresh organic healthy natural yoghurt
Beyond kefir, yoghurt is a probiotic and does wonders for gut health. (Getty Images)

You’ve likely seen the buzz around kefir – a fermented milk that may help manage blood sugar levels, boost gut health and lower cholesterol. But if you can’t get hold of it or it’s out of your price range, you can still benefit from having probiotic yoghurts and Greek yoghurt. Yoghurt not only boosts your energy, gut health and immune system, it can also be a great source of protein.

Whether you substitute your evening dessert with a yoghurt or you start your day off with some yoghurt, berries and seeds, there are many ways to add it to your diet.

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