23 Best & Healthiest Superfoods To Incorporate Into Your Diet

Superfoods are healthy foods that often stand out when in comparison to others due to their high nutritional value or health benefits.

This is a list of my personal favorites from both a nutritional/health-related standpoint as well as often an economic one, since everyone should be able to afford eating healthy and affordable superfoods can help a ton with this.

It has some overlap with my list of the healthiest snacks, since some of these foods can be used as snacks and vice versa, i.e., some of those snacks are also to be considered superfoods, so, feel free to check that list out as well!

Best And Healthiest Snacks.

“Superfoods are foods that stand out in comparison to others due to their high nutritional value or health benefits.”

That said, I think it can become a bit ridiculous when I see superfoods lists just listing every single fruit, berry and vegetable one after another, a waste of time for me the writer as well as for you the reader, so I’ve done my best to group those things together when the category is very similar.

And, before the list, I just want to clarify what some of the requirements to be classed as a superfood in my book are, and they include:

What Makes A Superfood Superb?
The 23 Best & Healthiest Superfoods To Incorporate Into Your Diet Today For A Better Health
Superfoods Recap
Related reading:
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What Makes A Superfood Superb?

As touched upon it has a lot to do with the nutritional profile and its health benefits when it comes to whether something can be called a superfood or not, and although whole foods are preferred and often have an easier time to make it to such a list, they don’t have to be and there are exceptions.

When processed, however, they need to be free from omega-6 rich seed oils and with no or minimally added sugars and unnecessary food additives at the very least, to qualify.

Aside from the health effects though, I do also like, again, when it’s affordable at the same time, meaning such a food will rank higher in my book when it’s both cheap and incredibly healthy (not that this list is ranked in order or anything, but still).

Taste is another one that certainly doesn’t hurt its ratings, since actually enjoying what you eat has a place in a healthy lifestyle as well and will make it easier to adhere to your diet.

“Superfoods are often, but don’t have to be, whole, and can be processed as well if the right and healthy ingredients are used.”

That said, let’s start with the list:

The 23 Best & Healthiest Superfoods To Incorporate Into Your Diet Today For A Better Health

Here are some of the best and healthiest superfoods according to me that I think everyone should have at home or consider trying to eat more of, from both an economic standpoint and a health-related one, and they include, in no particular order, things such as:

1. Healthy Fats

These become a superfood in part because they’re a great and healthy way to get a good chunk of your calories from, but also because vegetable oils that are super unhealthy have become so popular, meaning switching these out for healthier and more natural ones can be one of the best things you can do for your health.

Healthy fats include fats such as coconut oil, real butter, ghee, olive oil, avocado oil, palm oil as well as animal fats such as lard, suet and tallow, duck fat etc.

Basically all natural fats and oils that aren’t that high in the highly inflammatory polyunsaturated fats (click above links for good product options).

“Fats can actually be really healthy for you, if they’re of the right kind.”

Next up:

2. Eggs

Eggs are very healthy and economical, the more of these the better pretty much, and although grass-fed and pasture raised ones are healthier, they’re all still very healthy, and satiating.

“Eggs are great.”

And next:

3. Chia Or Flaxseeds (But Also, Nuts And Seeds In General)

Chia and/or flax seeds are great sources of omega 3 fats (that are much needed to balance out all the omega 6 we’ve been consuming on a standard diet) as well as of essential minerals and are a good source of calories as well. Linseeds are also very economic.

But in the grand scheme of things, and especially if you’ve already cut out all the unhealthy omega-6 rich oils from your diet, all types of nuts and seeds can be considered superfoods to get some more of and on a daily basis as part of a healthy diet, so, feel free to indulge yourself a little here.

You can go overboard with this stuff though, since most of them are still rich in omega-6, so stick to a handful or 2 to err on the safe side, or again, stick to more flax and chia as well as macadamia nuts, the latter being filled with healthy monounsaturated fat as opposed to omega 6.

You’ll also want to have a look at the ingredients label so they aren’t including any unnecessary vegetable oil (and perhaps that it’s using sea salt for good measure, if it’s salted at all!).

Here are some good organic chia seeds, organic flax seeds as well as almonds, organic cashews, organic brazil nuts and macadamia nuts!

“Nothing seedy about seeds (or nuts).”

4. Shredded Coconut Or Coconut Chips

If you thought that coconut oil was healthy shredded coconut takes it to the next level. It’s rich in coconut fat but also the fiber and minerals from a coconut making it an excellent food to get some of your daily calories from whether by spoon straight from the bag or in muesli or cooking. Basically, it’s the unrefined form of coconut oil.

Coconut chips fall under this same category, although often a bit costlier (but also tastier) than just shredded coconut.

Get your affordable and organic shredded coconut here, from All Star Health, or toasted coconut chips here, from iHerb!

“Get shredded, using shredded coconut.”

Next up:

5. Dried meat, beef jerky or meat sticks

Dried meat is a whole food and just super convenient, therefore also making the list of the healthiest snacks.

Enjoy it as beef jerky or in whatever form that doesn’t have too many unhealthy food additives, grass-fed is better but both are okay.

These grass-fed meat sticks are delicious and come in many different flavors and meat variants, so try them out if you haven’t got any at home already!

6. Olives

Olives are a bit similar to the coconut in the sense that if you thought olive oil was healthy, try olives, the less processed form of olive oil, these too rich in fiber, antioxidants and vitamin E to go along with the healthy fatty acids!

They’re good both as canned olives and in dried form, so make your choice (click the links for good and healthy [organic and with sea salt] choices of both!).

“Whole olives are like upgraded olive oil, healthwise.”

And next we have:

7. Fresh Fruit, Veggies And Berries Overall

It’s hardly any news to you that whole fruits and veggies can be considered superfoods, but as a reminder, it’s wise to always have some of the fruits and veggies you like best at home, so it at the very least is a viable alternative whenever you’re in the mood for it, being veggies next to a meal or a fruit for the sweet tooth/sugar cravings.

Dried fruit is alright too but in moderation, since they’re less satiating in this form and the sugar is more concentrated (a little bit like with fruit juices), so fresh fruit > dried when you have the choice!

Here are some good dried fruit options online.

“Try to keep it fresh, although dried can work too in moderation.”

8. Potato And Sweet Potato

It’s easy to forget that potatoes are actually vegetables, but as a carbohydrate source potato and sweet potato are definitely among the best alternatives and are great as a part of the main meal as is the most common way to consume them, or to have as finished “snacks” to just take out from the fridge when hungry.

They can also be cooked from raw to done in the microwave if one wants a quick meal without having to boil it. Boiled potato is also one of the foods that score very high on the “satiety index”, meaning you need to eat less calories from them and still feel full from them. Add some butter or a healthy dip/sauce (see bottom of page for these) and they can get really delicious!

Potatoes are also good in that they are a fully unrefined food (the peel is usually edible as well), they’re cheap, and they let you get around the issue of whole grain products where you should ideally prepare them a while in advance. Very few negatives with potato.

Here they are in a convenient and healthy chips form without unhealthy vegetable oil (using avocado oil), which is rare, so, enjoy!

“Potatoes are vegetables and can be cooked in the microwave or kept boiled in the fridge for maximum convenience, although it’s hard to beat them as chips!”

And then we have:

9. Kefir, Yogurt Or Milk

Although whole and unpasteurized milk and dairy products are likely better, pasteurized ones are fine too and can be considered superfoods because of how rich they often are in animal protein, B vitamins, D, essential minerals such as calcium and phosphorous as well as healthy probiotic bacteria in the case of kefir and yogurt.

Kefir especially, but yogurt too, can be a great way to get your healthy bacteria so that you’ll no longer need a supplement, and is one of my favorite methods personally.

But if that isn’t for you, here’s a good probiotic supplement that you can try as well.

“Kefir and yogurt are great ways to get your daily probiotic bacteria in, but supplements are available for that as well.”

10. Oatmeal Or Healthy Muesli

Oatmeal or a healthy muesli is great to have at home as a quick whole grain based meal, like microwaved porridge or in the case of muesli with yoghurt, milk or even just water.

Cheap and convenient.

Get your organic rolled oats here (the healthiest kind), and your healthy muesli/granola here!

“Bring some oat if you’re going on a boat.”

Next!

11. Canned Seafood In Water, Olive Oil Or Tomato Sauce

A healthy and convenient way to get more omega 3 if you aren’t getting enough but also a great protein source overall and a very good source of various essential and trace minerals.

Avoid it however if it’s canned in a polyunsaturated vegetable oil such as canola, safflower, sunflower and so on, it’s just not worth it simultaneously loading up on too much omega-6.

Oysters (here are the best), mussels and good canned clams are among the top choices as far as health is concerned (where you eat the whole/entire animal, heads, guts and all for all those healthy organs and collagen), whole small fish as well as those where the bones are left in are among the top ones as well, but it’s fine to stick to the type of seafood you enjoy the most as well since that means that you’ll actually be eating it :), still healthy.

Here are some good choices of healthy canned smoked oysters in olive oil as well as cheaper ones that you should probably cook, healthy canned smoked mussels in olive oil, clams, sardines, tuna and some mackerel with sea salt, so you’ve got a lot to choose from, enjoy!

“There’s lot of healthy seafood to choose from, so try some different ones out and then stick to the ones you enjoy!”

12. Canned Beans Or Legumes

Continuing on on the canned foods train, we got beans and legumes, which can be very healthy as well, with the same level of convenience and as a great source of natural folate, minerals and more.

There’s a great variety here as well so, mix it up and then go with your favorites that you’ll actually eat.

These canned beans, made with avacado oil and sea salt, are good.

“Beans are means, to a better health.”

And now some more protein:

13. Gelatin Powder Or Collagen (Or Pork Rinds!)

Gelatin powder can often be found among baking supplies and is very similar to collagen powder, of which the internet is full of.

Rich in amino acids we should be consuming more of (such as glycine), and often having a positive effect for people on their skin and joints (since those are the amino acids they are built from), this is something that you’ll probably want to supplement with if you can’t get a lot of it from your diet.

Pork rinds are a very good source of type I skin collagen (here are the best pork rinds), or you can just take a good skin collagen powder, while bone broth’s (powdered is the most affordable by far) got you covered for joints and bones with type II (click the links for where to buy and good options).

Now Chicken Bone Proth Collagen Protein Powder

A good multi collagen supplement such as this one can cover them both in one.

“Most people need more collagen today since we no longer consume all parts of the animal, and a supplement, which is basically a powdered whole food, or pork rinds and bone broth, can be a great way to supply this.”

Neext:

14. Liver And Oysters

Liver and oysters may be foods that can take some getting used to, but they are definitely among the healthiest foods when it comes to B vitamins and pre-formed vitamin A from liver (and copper if it’s beef liver) and copper and zinc from oysters (also great for improving your testosterone) of which they are respectively the best natural and most nutrient dense sources.

I mentioned healthy canned oysters above, but also, luckily, both of these can be found and taken in supplemental form as well, should their cooked food versions not fit your palate.

Here’s a good grass-fed beef liver supplement and here’s a good and affordable oyster extract supplement (much cheaper as a powder than in tablets).

Also, zinc and vitamin A are both mentioned and/or listed in my post on the supplements everyone should probably be taking, so read that for what more to take or if you’re not a fan of liver!

“Eat liver, and you may liver longer and healthier.”

Okay, moving on:

15. Popcorn (Or Any Whole Grains)

Whether it be popcorn or any whole grain bread, oats or so on, when it’s the whole grains and not as processed these do bring a lot to the kitchen table in terms of vitamins, minerals, phytonutrients, antioxidants and fiber.

A lot of studies and meta-analyses have looked at whole grain consumption and found them of benefit for your overall health, especially as they’re often used to replace less healthy and nutrient-dense refined grains.

And they contribute meaningfully to calorie intake as well, which we do need to get from somewhere.

“Popcorn is not something to scorn, but no properly prepared whole grain is in vain.”

Let’s spice things up now:

16. Spices

Spices are like, often dried, vegetables and similarly have a lot to bring to the table in terms nutrients, while adding a lot of variety and improved taste to your diet, which is good.

They pack a lot of phytonutrients and antioxidants and should thus be used generously for maximum health benefits.

Some good and healthy ones include cinnamon, curry, turmeric, chilli, black pepper and many more.

“If no spice, good health could be the price.”

And now it gets darker:

17. Very Dark Chocolate, Cacao Nibs Or Cacao Powder For A Chocolate Drink

Cacao, and thus also cacao nibs or very dark chocolate, are great sources of minerals such as magnesium, copper, iron and manganese, as well as healthy fats and antioxidants.

But then it should be very dark, at least 85% in my opinion to be considered a superfood, since whatever isn’t cacao usually is made up of refined sugar instead.

Here are some good options: Dark chocolate, organic cacao nibs, organic cacao powder.

Once you go this kind of dark, you might become a shark and no longer need to light things up with a spark.”

18. Frozen Veggies (Broccoli, Spinach, Peas, Wokmixes, Etc)

I mention these ones in particular because they’re very healthy and are the ones I generally buy myself lately, but there are other options that can work well too, since remember, all veggies can be seen as superfoods and you’d do best in choosing those that you’ll actually eat and buy again.

In my experience cruciferous and dark leafy ones such as frozen broccoli or spinach are incredibly easy to just take out from the freezer and then quickly cook a sizeable amount of in the microwave, meanwhile being incredibly healthy and fairly tasty as well. A great way to always have healthy vegetables at home (since they stay “fresh” for so long) and get most of your daily vegetable servings in in one go.

The wokable ones are even tastier since you can indulge on the real butter (also a superfood, remember?), but do take slightly more time and work.

Feel free to enjoy either type with a healthy sauce/dressing/dip (included further down on the list) for even more deliciousness!

There’s also something to be said for them being heated when served, since sometimes you do just want something warm.

“Frozen vegetables have the advantage of a longer shelf life and can often be cheaper, as well as provide for a heated meal at any time.”

Sticking with the green theme:

19. A Green Powder Or Smoothie

A green powder or smoothie can be superhealthy while also convenient and shelf-stable (at least if you choose a powder), which means an easy way to get more of those healthy nutrient-rich vegetables into your diet on a daily basis.

Nothing to scoff at, for sure, and there are really inexpensive ones available today as well.

Just check this one out from Country Farms with 50 different whole food ingredients for just 10 bucks, organic and everything, try it out!

Country Farms Super Greens Organic Powder

“A greens powder is a very convenient way to get more veggies and superfoods into your diet, and it doesn’t have to be expensive either!”

Okay, so, now we’re going somewhat dark again:

20. Coffee And Teas

Both tea and coffee are great sources to load up on loads of phytonutrients and antioxidants while basically not consuming a single calorie, granted then that they aren’t filled with sugar to sweeten the deal (because if they are, they’re no longer superfoods).

Caffeine in reasonable amounts I’d consider healthy as well, so go ahead and indulge, just watch out for drinking it too close to bedtime, cause you don’t want to mess up your sleep!

Many studies have also found a connection between these drinks (tea and coffee) and better health.

Here’s some good and healthy instant coffee with some mushrooms added to it (don’t worry, it won’t get you high :)), and here’s some healthy green tea!

“Coffee and tea can improve your health significantly while being a good way to stay hydrated, so, more of this!”

Drink on, and let’s move on:

21. Healthy Pre-made Meals

Included among my recommended healthy snacks as well, these offer a great and convenient way to help you stick with your healthy diet and stay healthy, so, with the convenience-factor added onto it, it does qualify as a superfood in my book.

Don’t think I need to say much more, but try it out at BistroMD, Factor Meals or HelloFresh (they often have good deals for first-time customers)!

“Pre-made healthy meals can be a great and convenient way to help you stick with your healthy diet.”

Now, some healthy condiments:

22. A Healthy Dressing/Sauce/Dip

As mentioned in the healthy snacks list, a healthy dressing, sauce or dip can do wonders to improve the taste of other healthy foods, making you eat more of those while still being very healthy in its own right if you choose the correct ones.

Here are a few:

Unsweetened ketchup (With added sugar it’s not nearly as healthy)
Marshmallow Dessert dip
Soy sauce
Street taco sauce
Powdered dip mix (just mix with some healthy creme fraiche or sour cream)

But for more on these, stay tuned for my post specifically on healthy condiments/sauces/dressing/dips (coming soon)!

“A tasty and healthy condiment can make all the difference.”

And last but not least, we have:

23. Sea Salt Or Himalayan Salt

Sea salt or himalayan salt (an unrefined salt, basically) rich in trace minerals should replace the refined salt entirely (both at home in the saltshaker and for cooking but also hopefully in all the processed foods as well in the future) since it’s an excellent opportunity to get some extra trace minerals in. Iodized sea salt may be best if you don’t eat kelp or seaweed regularly for iodine (which perhaps you should).

Our food (even the whole one) is getting more and more starved on healthy trace minerals year by year due to soil getting reused without being properly replenished nutritionally, which is why getting more of those wherever you can is a good idea.

Some supplements that I recommend for this purpose and use myself are Concentrace trace minerals as well as these Fulvic Minerals from Now.

And here’s a good unrefined sea salt as well some Himalayan pink salt.