Health Nutrition & Diet Healthy Eating The Top 10 Superfoods, According to More Than 1,100 Registered Dietitians Plus, we've rounded up recipes, so you can add these superfoods to your diet. By Samantha Leffler Samantha Leffler Instagram Website Samantha is the senior food editor at RealSimple and previously launched the US Weekly food vertical, where she wrote about the intersection of food and pop culture. Real Simple's Editorial Guidelines Updated on February 6, 2023 Medically reviewed by Kristy Del Coro, MS, RDN, LDN Medically reviewed by Kristy Del Coro, MS, RDN, LDN Instagram Website Kristy Del Coro is a registered dietitian nutritionist, RDN, and professionally trained chef with more than 10 years of experience in the field of culinary nutrition. Her strong background in nutrition science, sustainable food systems, and culinary education makes her exceptionally qualified to write about food that is good for us and the planet—while not sacrificing flavor. Learn More Fact checked by Isaac Winter Fact checked by Isaac Winter Isaac Winter is a fact-checker and writer for Real Simple, ensuring the accuracy of content published by rigorously researching content before publication and periodically when content needs to be updated. Highlights: Helped establish a food pantry in West Garfield Park as an AmeriCorps employee at Above and Beyond Family Recovery Center. Interviewed Heartland Alliance employees for oral history project conducted by the Lake Forest College History Department. Editorial Head of Lake Forest College's literary magazine, Tusitala, for two years. Our Fact-Checking Process Share Tweet Pin Email Want to know what healthy foods people have been raving about? Thanks to the Pollock Communications and Today's Dietitian "What's Trending in Nutrition" survey, we've gained a valuable in-depth look at the food and nutrition trends for 2022 and beyond, courtesy of insight from 1,173 registered dietitian nutritionists (RDNs). Ross Woodhall/Getty Images These experts weighed in on food shopping habits, trending diets, and more. The study also revealed a list of the top 10 superfoods, which places a clear emphasis on plant-based foods that have myriad nutritional benefits. "With the focus on health and immunity, and the increased popularity of plant-based eating, nutrient-dense options will be an important part of consumer diets, as they embrace food as medicine to help prevent disease," Louise Pollock, president of Pollock Communications, said in a statement. "In addition, there will likely be an increased interest in functional foods containing ingredients that provide health benefits beyond their nutrient profile." 7 Strategies to Form Healthy Eating Habits, According to RDs The list includes longtime favorites such as kale and avocados, as well as trendier foods like ancient grains and kimchi. Keep reading to find out which superfoods you should stock up on! 01 of 10 Fermented Foods Fermented foods such as yogurt and kimchi took the top spot, likely because of their immune- and gut-boosting benefits. According to researchers at the Stanford School of Medicine, a diet rich in fermented foods increases microbiome diversity and improves immune responses. To eat more fermented foods, try homemade creamy yogurt or kimchi cabbage cakes. 02 of 10 Blueberries These fruits are small but mighty! Blueberries are an excellent source of antioxidants, which helps protect your cells against damage from free radicals, and may help reduce your risk for cancer, heart disease, and other conditions. Additionally, antioxidants are important for hair growth, strong nails, and healthy skin. Add blueberries to your diet courtesy of this recipe for blueberry cobbler. These Are the 6 Best Anti-Aging Foods, According to Experts 03 of 10 Seeds Seeds, like chia seeds and hemp seeds, are nutritional powerhouses. Chia seeds are packed with antioxidants, minerals, fiber, and omega-3 fatty acids. Per a 2016 study, the specific antioxidants in chia seeds may have anti-cancer properties and protective effects on the heart and liver. Chia seeds are also a great source of calcium, phosphorus, and magnesium, which means they can improve bone health. Try them in this vanilla-cinnamon chia pudding. 04 of 10 Fun Fruits While there's certainly nothing wrong with standard fruits like apples and oranges, fruits such as golden berries and açaí are superfood mainstays. The latter fruit, which is a popular ingredient in healthy smoothie bowls, is loaded with antioxidants, may improve cholesterol levels, and according to a 2014 study, can protect your brain from damage as you get older. 05 of 10 Avocados This popular toast topper is one of the healthiest foods you can eat. In addition to being an excellent source of heart-healthy fats, avocados are loaded with antioxidants and other nutrients that help with cholesterol, bone density, skincare, eye health, and more. If you're not a fan of avocado toast, try blending an avocado in a smoothie instead! The 30 Healthiest Foods to Eat Every Day 06 of 10 Green Tea Green tea has been a popular beverage in many cultures for thousands of years, and with good reason. The colorful beverage is known for its anti-inflammatory and immune-boosting properties, and according to studies, can increase fat burning and boost one's metabolic rate. The easiest way to add green tea to your diet is to simply drink a cup of it iced or hot, but you can also make green tea rice if you're looking for a nutrient-dense side. 07 of 10 Nuts Nuts and nut butters are a terrific way to add protein, fiber, and other key nutrients to your diet. Pistachios, for example, are packed with antioxidants, including those that have been scientifically proven to promote eye health, and may help protect against cancer and heart disease. Need a reason to eat more pistachios? Try green risotto with pistachio pesto. 08 of 10 Ancient Grains The term "ancient grains" encompasses several grains that have stayed unchanged for thousands of years. These grains include amaranth, teff, farro, and quinoa. Quinoa is probably one of the most popular ancient grains; it's known for being loaded with fiber and contains all nine essential amino acids. This grain is a solid source of a variety of B-vitamins and minerals such as iron, magnesium, and zinc. Add quinoa to your weekly dinner rotation courtesy of this quinoa bowl with sweet potatoes and kale. The 7 Healthiest Carb-Filled Foods to Eat, According to a Registered Dietitian 09 of 10 Leafy Greens Dark, leafy greens, like collard greens and spinach, deserve a spot in your diet if they don't have one already. Spinach and other similar veggies are excellent sources of protein and flavonoids, which can prevent damage from free radicals, cancer, and harmful inflammation. Spinach is also loaded with vitamins A and C, and it's been scientifically proven to moderate blood pressure levels and decrease one's risk of developing heart disease. This wilted spinach with raisins and pistachios dish makes for an excellent side no matter what you're having for dinner. 10 of 10 Kale Kale, another leafy green, earned its own spot on this list on account of its many nutritional benefits. Like spinach, kale is packed with protein and flavonoids. It also has plenty of vitamins A, K, and C, and is a solid source of satiating fiber. Learn to love kale thanks to a delectable kale salad. Was this page helpful? Thanks for your feedback! Tell us why! Other Submit Sources Real Simple is committed to using high-quality, reputable sources, including peer-reviewed studies, to support the facts in our articles. Read our editorial guidelines to learn more about how we fact check our content for accuracy. Skrovankova S, Sumczynski D, Mlcek J, Jurikova T, Sochor J. Bioactive compounds and antioxidant activity in different types of berries. Int J Mol Sci. 2015;16(10):24673-24706. doi:10.3390/ijms161024673 Ullah R, Nadeem M, Khalique A, et al. Nutritional and therapeutic perspectives of Chia (Salvia hispanica L.): a review. J Food Sci Technol. 2016;53(4):1750-1758. doi:10.1007/s13197-015-1967-0 Poulose SM, Fisher DR, Bielinski DF, et al. 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