13 SUPERFOODS YOU SHOULD EAT EVERY WEEK – INCLUDING COFFEE AND DARK CHOCOLATE

Experts are increasingly aware of how important diet is when it comes to our health, from helping to stave off disease to supporting our mood. So it’s no surprise that demand is high for superfoods: the most nutrient-rich whole or minimally-processed foods that contain high concentrations of vitamins and antioxidants, the molecules that help protect your cells from free radicals.

Priya Tew, specialist dietitian from Dietitian UK, points out that there is no scientific definition of the term “superfood”. “It’s purely a marketing term, and not a true nutritional one,” she says, but adds that “it does help us to highlight the amazing benefits we can get from so many everyday foods. The key is to include a range of diverse foods and not get hung up on the individual benefits of each one.”

However, there are some so-called superfoods that are “affordable, accessible, and backed by solid science”, adds Nichola Ludlam-Raine, specialist registered dietitian, and author of How Not to Eat Ultra-Processed. These are the ones that are worth adding to your shopping list each week, she adds, “so you can – and I personally do – eat them almost every single day”.

Walnuts

Nuts in general are an expert-approved nutritious snack or meal addition, and a good source of healthy fats. But walnuts – rich in polyphenols and omega-3s – may just top the list in terms of nutritional profile.

Polyphenols are compounds found in plants which are understood to have potent antioxidant and anti-inflammatory properties. They are associated with brain, gut and heart health and may help to protect against certain diseases.

A recent study found eating 50g of walnuts mixed in with yoghurt and muesli for breakfast was associated with faster reaction times and enhanced memory later in the day. Other research suggests walnuts may also improve insulin response and reduce gut permeability, or “leaky gut” as it is known, while another study found eating a handful of walnuts every day may help curb inflammation and reduce the risk of colon cancer.

Oily fish 

“I always have one portion of sustainably sourced fish a week,” says registered dietitian Helen Bond. “As a menopausal woman, the risk of heart disease goes up when oestrogen levels decrease. Mackerel and salmon are my favourite types of oily fish,” she explains, as they are high in omega-3 fats “which not only help maintain a healthy heart function, they also help keep my blood triglyceride levels healthy, which is important as it is one of the factors for heart disease”.

She adds that one of the omega-3 fats in oily fish, called DHA, also supports our brain function. “It’s brimming with B vitamins for my mental well-being, and cognitive function – potentially easing the brain fog.”

Oats 

Not only are oats a versatile and filling addition to your breakfast, they are a great source of soluble fibre, especially beta-glucan, points out Ludlam-Raine.

Beta-glucan is known to help reduce levels of low density lipoprotein (LDL) cholesterol which is often described as “bad cholesterol”, as it can lead to fatty build-ups in arteries. “Oats also support gut health (as the fibre feeds our good bacteria) and helps with blood sugar balance too. I often have them as porridge with flaxseed and berries, in overnight oats, or baked into snack bars or muffins,” she adds.

Coffee 

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Rich in polyphenols and antioxidants, coffee consumption has been linked with a lower risk of type 2 diabetes, Parkinson’s, and even some cancers, explains Ludlam-Raine. “It may also support brain health and mood. Coffee contains small amounts of fibre too – a nutrient that research suggests over 90 per cent of us are deficient in.”

Personally, Ludlam-Raine has one or two cups of coffee a day (without added sugar), “and I go for decaf after around 2pm so it doesn’t impact my sleep”.

Your daily cup of joe could benefit your liver too. Research suggests that drinking coffee of all types (including decaf) may reduce the risk of developing chronic liver disease and liver cancer.

Tomatoes 

Tomatoes are loaded with a powerful antioxidant called lycopene, of which they are our biggest food source. Lycopene has been found to be protective against heart disease and may reduce certain cancer risks, Tew says.

Research has even found that tomatoes (due to their high lycopene content) may help protect the skin against sun damage and ageing at a molecular level. “The top fact I love about tomatoes is that you get more lycopene when they are cooked,” she says, adding that they are also rich in vitamin C and provide fibre too.

“Vitamin C is an essential nutrient for immune function, collagen production and wound healing – though levels go down when tomatoes are cooked, so it’s still worth factoring both raw and cooked tomatoes into your diet.”

Lentils 

Bond points out that lentils (and beans) are a real nutritional powerhouse. “They are super healthy for the gut and are one of the few foods that counts as both a vegetable and plant-based protein,” she says. “They also count towards the 30 different plant foods that we need to eat in a week to look after our gut microbial diversity and in turn, gut health.

“A portion of lentils (80g cooked or 30g uncooked) gives around 5g of fibre – helping me on the way to my 30g daily target – and about 6g of protein, or 12 per cent of my daily needs (50g), which is needed for healthy muscles as we age. The protein/fibre combination also means they are slowly digested and keep me feeling full for longer. Not bad for something that doesn’t cost too many pennies.”

Green tea 

A refreshing switch up to make when it comes to your rotation of hot beverages, drinking green tea is believed to be associated with a host of health benefits.

“Packed with antioxidants called catechins (specifically EGCG), green tea has been shown to support heart health, reduce inflammation, and may even aid fat metabolism – albeit very slightly,” Ludlam-Raine says.

While evidence is fairly limited in this respect, researchers of one Japanese study concluded drinking green tea that is rich in catechins may help to reduce body fat and thus be a useful tool in preventing obesity.

“The caffeine has a part to play too,” Ludlam-Raine adds. “I enjoy a cup in the morning (lemon green tea, as I don’t like plain green tea) with my breakfast – it contains less caffeine than coffee, so complements my morning routine nicely.”

Beetroot

Beetroot, according to Tew, is rich in nitrates. “These compounds can help improve blood flow and help with blood pressure management so are super for our heart health,” Tew says. “On top of that, beetroot is full of protective antioxidants, fibre and a good source of folate.”

Chia seeds 

Tew describes chia seeds as a particularly “nutrient-dense superfood”. A typical serving of around 20g (two tablespoons) “is rich in fibre which can help with stool formation. They also contain plant-based omega-3s known as alpha-linolenic acid, and minerals like calcium and magnesium.” Adding them to smoothies and sprinkling on yoghurt is an easy way to up your daily fibre intake.

Dark chocolate

While chocolate is more often seen as a treat, rather than a superfood, in certain forms it can have plenty of benefits, says Ludlam-Raine. “In small amounts, dark chocolate (70 per cent or higher cocoa) offers flavonoids that may help improve blood flow and reduce blood pressure. It’s my go-to after-lunch treat, when I often crave something sweet. It’s satisfying without the sugar content of milk chocolate. Or I’ll combine it with nuts as a snack.”

Kefir 

Your diet and the foods you eat can have a big impact on your mood, explains Dr Enone McKenzie, consultant psychiatrist at The Soke, “and fermented foods are beginning to be recognised for their mental health benefits”.

Foods like kefir, kimchi, sauerkraut, kombucha or live yoghurt are considered great for the gut as they contain probiotics, or live beneficial bacteria that help balance your gut microbiome, she explains. “A balanced gut is closely connected to brain function through what’s known as the gut-brain axis.”

A 2015 study published in Psychiatry Research found that people who regularly consumed fermented foods had fewer symptoms of social anxiety, especially those who were naturally more anxious to begin with, McKenzie notes.

“Another study from the University College Cork in Ireland showed that participants who followed a ‘psychobiotic’ diet – rich in fermented and fibre-rich foods – saw a significant drop in stress levels and improved sleep in just four weeks. So, adding a little kefir to your day isn’t just good for your digestion, it could give your mental health a meaningful boost too,” she says.

While both are beneficial, when compared to live yoghurt, kefir offers significantly more diversity in terms of probiotics. Kefir is also being looked at for its brain-supporting powers. A recent study review found kefir may boost memory and lower inflammation levels in people with Alzheimer’s disease. For the best health impact, look for sugar-free products that don’t contain added flavourings. Or you could try brewing your own kefir.

Eggs 

Eggs have unfairly had a bad rep in the past, but it’s now firmly established they are an “Aladdin’s cave” of nutrients, says Bond. “They are a great source of protein – 7g roughly per egg. They also help protect against a condition called age-related macular degeneration – an eye condition that runs in my family and the risk of developing it increases as I age.

“That’s because they contain two carotenoids called lutein and zeaxanthin, which act as antioxidants to help to protect the macula [a specialised area in the retina] from damage from oxidative stress.”

Blueberries (fresh or frozen) 

Brimming with antioxidants, in particular anthocyanins, blueberries may support memory, blood vessel health, and reduce oxidative stress, highlights Ludlam-Raine.

“I keep frozen ones in the freezer to throw into smoothies, porridge, overnight oats or yoghurt bowls,” she says, adding that frozen fruits can often contain more nutrients than fresh. This is because as soon as they are harvested, fruit and veg begin to lose their nutrients, but frozen fruits are typically put in the freezer soon after picking, which helps to preserve the nutrients they contain.

2025-06-26T09:19:41Z