A superfood is any food that contains high levels of compounds (such as vitamins, minerals, antioxidants, fatty acids) thought to provide health benefits. Although superfoods might seem like a recent trend, the term has actually been around since 1915. It was first used by the United Fruit Company as part of a marketing strategy to sell bananas. There is no scientific definition of a superfood, and the word is primarily a marketing term.

Healthy eating is about incorporating a variety of whole foods into your diet, not expecting a few heavily marketed foods to transform your health. A healthy diet includes different types of nutritious foods, possibly including:

1. __Dark leafy greens__: Dark leafy greens like Swiss chard and collard greens contain vitamin A, vitamin C, vitamin E, vitamin K, iron, potassium, calcium, dietary fiber, and antioxidants. Sauté dark leafy greens and serve them with [grits](https://www.masterclass.com/articles/how-to-cook-with-grits) and eggs. 
2. __Berries__: Cranberries, goji berries, acai berries, and botanical berries like pomegranates are sources of fiber, antioxidants, flavonoids. Add berries to your morning bowl of yogurt. ([Yogurt](https://www.masterclass.com/articles/how-to-make-your-own-homemade-yogurt-in-7-easy-steps), by the way, is a good source of probiotics and vitamin D.)
3. __Whole grains__: Compared to refined grains, [whole grains](https://www.masterclass.com/articles/what-are-whole-grains-learn-how-to-cook-with-whole-grains) offer more vitamins and minerals (such as manganese), fatty acids, and flavor. Swap brown rice for white rice, or try oatmeal for breakfast instead of cold cereal.
4. __Colorful vegetables__: Many plants provide a visual clue as to the vitamins they contain. Red- and orange-colored fruits and vegetables like sweet potatoes, pumpkins, carrots, and tomatoes are all high in carotenoids, precursors to vitamin A. Try a loaded baked sweet potato for dinner: Prick the potato with a fork a few times, rub it with olive oil, wrap it in foil, and bake until tender. Slit open and sprinkle with cooked whole grains and [fermented](https://www.masterclass.com/articles/what-is-fermentation-learn-about-the-3-different-types-of-fermentation-and-6-tips-for-homemade-fermentation) veggies. Drizzle the whole thing with [tahini](https://www.masterclass.com/articles/how-to-cook-with-tahini) sauce and top with a pile of herbs.
5. __Legumes__: Lentils, beans, and peas are an excellent source of protein, fiber, and minerals including magnesium and potassium. Beans also contain folate (a B vitamin). If legumes are hard for you to digest, try incorporating small amounts into your diet at first. Some people find that soaking (or sprouting) legumes and discarding the soaking water helps. Try *khichdi*, an Indian one-pot stew made with equal parts rice and lentils that's also a great base for leafy greens.
6. __Fish__: The American Heart Association recommends adding fish that are high in omega-3 fatty acids—such as sardines, mackerel, and salmon—to your diet. (If you don't eat fish, you can get omega-3 fatty acids from certain nuts and seeds.) Canned sardines are affordable and widely available. Try them in *pasta con le sarde*, the classic Sicilian fennel-and-sardine pasta dish.
7. __Nuts and seeds__: Nuts and seeds like walnuts, hemp seeds, flaxseed, quinoa, and chia seeds are a source of protein, magnesium, and fiber. Make your own blend of toasted nuts and seeds to sprinkle on everything from yogurt and berries to baked sweet potatoes.

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Learn about some of the most popular superfoods and how to incorporate healthy foods into your diet.


Learn about some of the most popular superfoods and how to incorporate healthy foods into your diet.


Superfoods Explained: 7 Types of Superfoods

A superfood is any food that contains high levels of compounds (such as vitamins, minerals, antioxidants, fatty acids) thought to provide health benefits. Although superfoods might seem like a recent trend, the term has actually been around since 1915. It was first used by the United Fruit Company as part of a marketing strategy to sell bananas. There is no scientific definition of a superfood, and the word is primarily a marketing term.

What Is a Superfood?

Healthy eating is about incorporating a variety of whole foods into your diet, not expecting a few heavily marketed foods to transform your health. A healthy diet includes different types of nutritious foods, possibly including:<ol class="mc-m-4"><li class="mc-my-4"> 1. Dark leafy greens: Dark leafy greens like Swiss chard and collard greens contain vitamin A, vitamin C, vitamin E, vitamin K, iron, potassium, calcium, dietary fiber, and antioxidants. Sauté dark leafy greens and serve them with <a href='https://www.masterclass.com/articles/how-to-cook-with-grits' target='_self' class='mc-text--link' data-mc-segment-trigger='true' data-mc-segment-event-type='Article Page Click' data-event-obj='{"textTag":"p","href":"https://www.masterclass.com/articles/how-to-cook-with-grits","linkCopy":"grits","category":null}'>grits</a> and eggs. </li><li class="mc-my-4"> 2. Berries: Cranberries, goji berries, acai berries, and botanical berries like pomegranates are sources of fiber, antioxidants, flavonoids. Add berries to your morning bowl of yogurt. (<a href='https://www.masterclass.com/articles/how-to-make-your-own-homemade-yogurt-in-7-easy-steps' target='_self' class='mc-text--link' data-mc-segment-trigger='true' data-mc-segment-event-type='Article Page Click' data-event-obj='{"textTag":"p","href":"https://www.masterclass.com/articles/how-to-make-your-own-homemade-yogurt-in-7-easy-steps","linkCopy":"Yogurt","category":null}'>Yogurt</a>, by the way, is a good source of probiotics and vitamin D.) </li><li class="mc-my-4"> 3. Whole grains: Compared to refined grains, <a href='https://www.masterclass.com/articles/what-are-whole-grains-learn-how-to-cook-with-whole-grains' target='_self' class='mc-text--link' data-mc-segment-trigger='true' data-mc-segment-event-type='Article Page Click' data-event-obj='{"textTag":"p","href":"https://www.masterclass.com/articles/what-are-whole-grains-learn-how-to-cook-with-whole-grains","linkCopy":"whole grains","category":null}'>whole grains</a> offer more vitamins and minerals (such as manganese), fatty acids, and flavor. Swap brown rice for white rice, or try oatmeal for breakfast instead of cold cereal. </li><li class="mc-my-4"> 4. Colorful vegetables: Many plants provide a visual clue as to the vitamins they contain. Red- and orange-colored fruits and vegetables like sweet potatoes, pumpkins, carrots, and tomatoes are all high in carotenoids, precursors to vitamin A. Try a loaded baked sweet potato for dinner: Prick the potato with a fork a few times, rub it with olive oil, wrap it in foil, and bake until tender. Slit open and sprinkle with cooked whole grains and <a href='https://www.masterclass.com/articles/what-is-fermentation-learn-about-the-3-different-types-of-fermentation-and-6-tips-for-homemade-fermentation' target='_self' class='mc-text--link' data-mc-segment-trigger='true' data-mc-segment-event-type='Article Page Click' data-event-obj='{"textTag":"p","href":"https://www.masterclass.com/articles/what-is-fermentation-learn-about-the-3-different-types-of-fermentation-and-6-tips-for-homemade-fermentation","linkCopy":"fermented","category":null}'>fermented</a> veggies. Drizzle the whole thing with <a href='https://www.masterclass.com/articles/how-to-cook-with-tahini' target='_self' class='mc-text--link' data-mc-segment-trigger='true' data-mc-segment-event-type='Article Page Click' data-event-obj='{"textTag":"p","href":"https://www.masterclass.com/articles/how-to-cook-with-tahini","linkCopy":"tahini","category":null}'>tahini</a> sauce and top with a pile of herbs. </li><li class="mc-my-4"> 5. Legumes: Lentils, beans, and peas are an excellent source of protein, fiber, and minerals including magnesium and potassium. Beans also contain folate (a B vitamin). If legumes are hard for you to digest, try incorporating small amounts into your diet at first. Some people find that soaking (or sprouting) legumes and discarding the soaking water helps. Try khichdi, an Indian one-pot stew made with equal parts rice and lentils that&#39;s also a great base for leafy greens. </li><li class="mc-my-4"> 6. Fish: The American Heart Association recommends adding fish that are high in omega-3 fatty acids—such as sardines, mackerel, and salmon—to your diet. (If you don&#39;t eat fish, you can get omega-3 fatty acids from certain nuts and seeds.) Canned sardines are affordable and widely available. Try them in pasta con le sarde, the classic Sicilian fennel-and-sardine pasta dish. </li><li class="mc-my-4"> 7. Nuts and seeds: Nuts and seeds like walnuts, hemp seeds, flaxseed, quinoa, and chia seeds are a source of protein, magnesium, and fiber. Make your own blend of toasted nuts and seeds to sprinkle on everything from yogurt and berries to baked sweet potatoes. </li></ol>

7 Types of Superfoods

Become a better chef with the <a href='https://www.masterclass.com/' target='_self' class='mc-text--link' data-mc-segment-trigger='true' data-mc-segment-event-type='Article Page Click' data-event-obj='{"textTag":"p","href":"https://www.masterclass.com/","linkCopy":"MasterClass Annual Membership","category":null}'>MasterClass Annual Membership</a>. Gain access to exclusive video lessons taught by the world’s best, including Gabriela Cámara, Chef Thomas Keller, Massimo Bottura, Dominique Ansel, Gordon Ramsay, Yotam Ottolenghi, Alice Waters, and more.

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Learn about some of the most popular superfoods and how to incorporate healthy foods into your diet.