What are superfoods?
Although there is no official definition for superfood, it is typically considered as a food with high levels of nutrients or bioactive compounds that support human health, (29) such as:- Fish (e.g., salmon)
- Fruits (e.g., berries)
- Legumes (e.g., lentils)
- Nuts and seeds (e.g., almonds, pumpkin seeds)
- Spices (e.g., garlic)
- Vegetables (e.g., dark leafy greens)
What are bioactive compounds?
Bioactive compounds are constituents, primarily found in fruits, vegetables, leaves, and grains in small amounts, that have the capability of modifying metabolic processes and affecting human health. (5)(16) The following list includes classifications of bioactive compound that may be found in certain superfoods:- Alkaloids
- Capsaicinoids
- Carotenoids and tocopherols
- Glucosinolates
- Peptides
- Phytosterols
- Polysaccharides
- Polyphenols
- Polyunsaturated fatty acids (PUFAs)
- Terpenoids
- Triterpenes (5)

Superfoods contain heightened levels of nutrients or bioactive compounds that support human health.
5 best superfoods to enhance a healthy diet
Although many foods can be considered superfoods (e.g., certain fruits, vegetables, legumes, fish, spices, nuts, and seeds), five superfoods that can be incorporated into everyday meals and support human health are described below.1. Broccoli sprouts and microgreens
Broccoli sprouts and microgreens (seedlings) are produced from broccoli seeds and belong to the Brassicaceae family of plants. Broccoli sprouts include shoots and rootlets that emerge from germinated broccoli seeds and grow for two to seven days. Broccoli microgreens grow more fully than broccoli sprouts, emerging within seven to 21 days after they’ve been planted. (16) The nutrient content of broccoli seedlings may have: Broccoli seedlings contain 26 different compounds of glucosinolates (GLSs), secondary metabolites rich in sulfur that indirectly act as antioxidants in the body. Specifically, broccoli seedlings contain significantly higher concentrations of glucoraphanin, glucoiberin, glucoerucin, glucobrassicin, and neoglucobrassicin compared to a broccoli floret. (16)(22)(31) In the body, GLSs are hydrolyzed by enzymes to produce isothiocyanates (ITCs) such as sulforaphane (SFN), which are bioactive compounds that demonstrate anticarcinogenic effects. (16) Broccoli sprouts and microgreens contain 37 different phenolic compounds, specifically flavonoid glycosides and hydroxycinnamic acids. Phenolic compounds are secondary metabolites produced in plants that possess antioxidant activity. (16) Broccoli seedlings also contain several essential nutrients, including amino acids, fatty acids, dietary fiber, vitamins A, C, K, and folic acid, chlorophylls and carotenoids (pigments), and the minerals selenium, calcium, magnesium, and potassium. (16)
Broccoli microgreens and sprouts are rich sources of antioxidants. (16)
2. Avocados
Avocados are considered a berry fruit. They belong to the Lauraceae family of plants and are native to Central America and Mexico. Avocados are unique because they contain a considerable amount of fat—about 25 g per avocado—compared to other fruits. Avocados can also be consumed as an oil. Compared to other vegetables or fruits, avocado oil is high in monounsaturated fatty acids (MUFA). MUFA oleic acid accounts for 45% of its total fatty acid content. (3)(17)Avocados contain many beneficial components, including:Did you know? In the United states, the consumption of avocados per capita increased from 2.2 pounds in 2000 to 7.8 pounds in 2019. (28)
- Bioactive compounds: B-carotene, tocopherol, and pyridoxine
- Minerals: potassium, phosphorus, magnesium, sodium, calcium, zinc, and iron
- Vitamins: ascorbic acid, retinol, thiamine, riboflavin, niacin, and folic acid (3)
As a result of its high nutrient content, avocados may positively affect cardiovascular, metabolic, and digestive function. (6)(30)(34) A study examined the effects of consuming avocados on the gastrointestinal microbiota and microbial metabolites, as well as the fecal microbiota and fecal metabolites. Metabolites are the product of metabolism. After consuming avocado for 12 weeks, participants had an increased diversity of the intestinal microbiota, and increased concentrations of fecal fatty acids compared to the control group. These results suggest that avocado consumption may positively affect digestive physiology and improve gastrointestinal microbial diversity. (30) A study examined the effect of avocado consumption on individuals following different diets meant to lower low density lipoprotein cholesterol (LDL-C), a type of cholesterol found in the body that in excess may build up in artery walls and lead to heart attack or stroke. A moderate-fat diet (MFD) with 34% fat that included one avocado per day reduced LDL-C, LDL particle number, small dense LDL cholesterol, and the ratio of LDL to HDL cholesterol. These results suggest that consuming one avocado a day as part of a cholesterol lowering, moderate fat diet, may have positive effects on certain cardio-metabolic risk factors. (34)Did you know? Avocados contain 60% more potassium than a banana that’s equal in serving size. (3)
3. Blueberries
Blueberries are a blue fruit that belong to the Ericaceae family of plants and the genus Vaccinium, which also includes bilberries and cranberries. (21) Blueberries are known for their high levels of different antioxidant compounds including phenolic acids, ascorbic acid (vitamin C), and flavonoids such as anthocyanins (pigments that make ripe berries red, blue, or purple). Anthocyanins contribute to approximately 84% of the total antioxidant content of blueberries, and ascorbic acid contributes about 10%. (14)(26)
Blueberries contain anthocyanin, a powerful antioxidant compound that also provides blue, red, or purple pigment to certain berries. (14)
- Cognitive performance (4)
- Type 2 diabetes (8)(18)
- Cardiovascular health (13)(25)(36)(38)
- Vision and eye health (35)
4. Quinoa
Quinoa is a protein-rich, gluten-free seed that’s often considered a whole grain with several different varieties. Quinoa is part of the Chenopodiaceae family of plants and is native to the South American Andes region. (1) Quinoa seeds contain 11 to 19% protein, 49 to 68% carbohydrates, and 2 to 9.5% essential fatty acids. Quinoa also contains:- Minerals: iron, calcium, magnesium, copper, and zinc
- Vitamins: riboflavin and folic acid
- Bioactive compounds: ferulic, sinapinic, gallic acids, rutin, isorhamnetin, and kaempferol (7)(32)(33)
- Cardiovascular health
- Cellular repair
- Immune function
- Metabolism of fatty acids (15)(24)
5. Sweet potatoes
Sweet potato is an edible root that belongs to the Convolvulaceae family and is a staple food in many Asian and African countries. Sweet potatoes can be purple, orange, white, or yellow. Orange fleshed sweet potatoes (OFSP) in particular contain considerably high amounts of antioxidant-rich carotenoids. (20)OFSPs contain approximately five carotenoids which include α‐ and β‐Carotene, β‐Cryptoxanthin, lutein, and zeaxanthin. Ascorbic acid, anthocyanins, phenolic acids and α‐Tocopherol are also found in OFSPs. (20) Sweet potatoes contain 64% carbohydrates, which provide a great source of energy, as well as good amounts of soluble and insoluble fiber. OFSPs contain the minerals calcium, magnesium, phosphorus, potassium, iron, zinc, and sodium, as well as small amounts of protein and fat. (20) The nutrient content of sweet potatoes may positively affect:Did you know? Carotenoids are bioactive compounds and natural pigments that contribute to the color of certain yellow, orange, and red colored foods. (20)
- Intestinal transit time
- Antioxidant levels
The bottom line
Superfoods contain nutrients and bioactive compounds that may positively affect human health. Individuals can easily incorporate superfoods into their diet by consuming whole foods that are unprocessed, particularly plant foods such as vegetables and fruits. The body requires macronutrients and micronutrients in order to produce energy, and antioxidant rich foods may further support energy levels. Many foods can be considered superfoods and broccoli sprouts and microgreens, blueberries, avocados, sweet potatoes, and quinoa are some examples.- Angeli, V., Miguel Silva, P., Crispim Massuela, D., Khan, M. W., Hamar, A., Khajehei, F., Graeff-Hönninger, S., & Piatti, C. (2020). Quinoa (chenopodium quinoa Willd.): An overview of the potentials of the “Golden grain” and Socio-Economic and environmental aspects of its cultivation and marketization. Foods, 9(2), 216.
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