Presumably, as an educated reader, you must have read about those “fad diets” that are prominently featured in the media, especially the “social” type that I have written about here in a separate publication.

After all, the term was originally coined for marketing purposes, to influence food trends and sell products, under the impression that following rigid eating patterns may allow one to live forever.

However, in the quest for the elusive perfect shape, many people flit between diets with a child’s enthusiasm in a confectionary shop – minus the carbohydrate, cataclysmic and catastrophic consequences.

First, there’s the Keto crowd, worshipping at the altar of avocados and bacon, while the Paleo people are busy hunting, steering shy of milk-producing bovines and gathering everything but gluten.

Meanwhile, the Intermittent Fasters are clock-watching like they’ve got a hot date with a rather insipid, tasteless veggie burger at precisely 12:01 PM.

And as virtuous as ever, Vegans blend kale smoothies while Mediterranean dieters dream of sun-soaked Greek islands as they drizzle extra virgin olive oil over everything.

Then there are the Carnivores, who treat fruit, vegetables, seeds and nuts like Lord Voldemort — he who must not be named.

It’s relentlessly a smorgasbord of eating philosophies, each promising to unlock the secret to a svelte silhouette but often leading to nothing more than a very well-fed confusion.

Having said that, the search for optimal health has led to identifying micronutrients within “superfoods” that undeniably exhibit exceptional health benefits.

And it appears there actually is an element of truth in this.

So, as a medical and health writer, I decided to examine some of the world’s weird and wonderful healthiest superfoods, supported by any reputable scientific evidence.

The Spotlight On Superfoods

The concept of “superfoods” has attracted significant attention within the scientific community and among health enthusiasts.

These nutrient-dense foods are celebrated for their high concentrations of vitamins, minerals, antioxidants and bioactive compounds, which contribute to enhanced physiological function and the prevention of chronic diseases.

Superfoods are not a cure-all but are an important part of a balanced approach to nutrition. Their inclusion in any diet is linked to improved cardiovascular health, enhanced cognitive function, better metabolic regulation and reduced inflammation.

These benefits stem from the rich phytochemical profiles of superfoods, which interact synergistically within the body’s systems.

By understanding the science behind these foods, we can make informed decisions about their role in our diet and support long-term health and disease prevention.

In any case, I had to strip everything back to a biochemical, molecular level that I could finally comprehend from my background in medicine and scientific education.

As of 2024, I will highlight 30 scientifically validated superfoods, exploring their specific nutrients and bioactive compounds and elucidating how they promote health.

This list is by no means exhaustive and I’m sure others can be found in darker corners of the globe.

1. Amazing Artichokes (Cynara cardunculus var. scolymus)

Artichokes contain various nutrients, including protein, fibre, vitamin C, magnesium, potassium and indigestible prebiotics. The latter feeds any live bacteria ingested to support a healthy digestive system.

Leaf extracts from this plant may lower low-density lipoprotein (LDL) cholesterol (our unhealthy cholesterol) and triglycerides, thereby improving liver function in people with non-alcoholic fatty liver disease.

2. Blueberry Brilliance (Vaccinium sect. Cyanococcus)

Blueberries are notable for their high concentration of antioxidants, particularly anthocyanins, which are part of the flavonoid family and are responsible for their deep blue hue. They contain up to 26mg/100g by content.

They also contain quercetin, the most abundant flavonoid in the diet. The average person consumes 10–100 mg daily through various food sources.

These antioxidants are believed to mitigate oxidative stress and inflammation, potentially lowering the risk of chronic diseases such as cardiovascular disease and certain cancers.

Clinical studies suggest that regular consumption of blueberries is associated with improved cognitive function and executive function abilities.

3. Chia Seed Champions (Salvia hispanica)

Chia seeds are highly nutritious, containing substantial amounts of fibre, protein, omega-3 fatty acids and various micronutrients.

The three most important types of omega-3 fatty acids are ALA (alpha-linolenic acid), DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid). ALA is mainly found in plants, while DHA and EPA occur mostly in animal foods and algae.

The high fibre content supports digestive health and helps maintain stable blood glucose levels, while the omega-3 fatty acids contribute to cardiovascular health.

Additionally, chia seeds are rich in antioxidants, which help protect cells from oxidative damage.

4. Garlic Greatness (Allium sativum)

Garlic contains allicin, a sulphur compound with potent biological effects. Regular garlic consumption is associated with enhanced immune function, reduced blood pressure and improved cholesterol levels, thereby reducing the risk of cardiovascular disease.

Its antioxidant properties also contribute to cellular protection and halt the ageing process by blocking the development of free radicals, which have a deleterious effect on human cells.

5. Ginger Genius (Zingiber officinale)

Ginger is derived from the root of a flowering plant originally native to Southeast Asia, particularly China and India.

Today, it is cultivated in many tropical and subtropical regions worldwide, including Indonesia and Nigeria.

Ginger is used both as a culinary flavour enhancer and is renowned for its numerous medicinal effects.

The root contains phenolic antioxidants, such as gingerols and shogaols, which may be responsible for many of this food’s reported health benefits.

Ginger may effectively manage nausea and reduce acute and chronic inflammatory pain. It may also reduce one’s risk of chronic illnesses such as heart disease, dementia and certain cancers.

It is available fresh, in oil or juice, and in dried/powdered form. It can be easily incorporated into soups, stir-fries and sauces. I often drink it as tea or in a smoothie.

6. Glorious Green Tea (Camellia sinensis)

Originally from China, green tea is a lightly caffeinated beverage with a wide array of medicinal properties.

It is rich in antioxidants and polyphenolic compounds with strong anti-inflammatory effects. One of the most prevalent antioxidants in green tea is the catechin epigallocatechin gallate or “EGCG”.

EGCG is likely what gives green tea its apparent ability to protect against chronic diseases, including heart disease, diabetes and cancer.

The catechins and caffeine in unfermented green tea may make it an effective tool for weight loss in some people.

The former also exhibits the strong property of neutralising reactive oxygen and nitrogen species, which is the basis of how cancerous cells are formed in the body.

7. Kale Kingdom (Brassica oleracea var. sabellica)

Kale is a cruciferous (cabbage-like) vegetable renowned for its high nutrient density, including vitamins A, C, and K, as well as minerals like calcium and magnesium.

The consumption of kale has been linked to improved cardiovascular health and reduced inflammation.

Kale contains potent antioxidants such as quercetin and kaempferol, which exhibit anti-inflammatory, antiviral and anticancer properties.

These flavonoid compounds are among the most ubiquitous polyphenols in fruit and vegetables (which are also found in foods like broccoli, apples, strawberries, dill, chives and tarragon.)

8. Majestic Mushrooms (Agaricus bisporous, etc.)

No, we’re not talking about the “magic variety”. (You can read about those in a separate blog I wrote here).

Some of the most common varieties of edible mushrooms are button, portobello, shitake, crimini and oyster mushrooms.

Though nutrient content varies depending on the type, mushrooms contain vitamin A, potassium, fibre and several antioxidants absent in most other foods.

Interestingly, eating more mushrooms is associated with greater consumption of vegetables in general, contributing to an overall more nutritious diet.

Due to their unique antioxidant content, mushrooms may also help reduce inflammation and prevent certain types of cancers.

Another great feature of mushrooms is that they are grown using agricultural waste products. This makes mushrooms a sustainable component of a healthy food system.

And if you’re also game, why not treat yourself to a mushroom coffee?

9. Olive Oil (Olea europaea)

Olive oil is a natural oil extracted from the fruit of olive trees and one of the mainstays of the Mediterranean diet.

This is a good source of vitamin E, polyphenols and monounsaturated fatty acids, all of which help reduce the risk of heart disease.

It can be used as a substitute for butter or margarine in pasta or rice dishes, drizzled over vegetables, used as an alternative dressing to other oils, or sautéing.

Its biggest claims to health are its high levels of monounsaturated fatty acids (MUFAs), particularly oleic acid and polyphenolic compounds.

Adding olive oil to your diet may reduce inflammation and your risk of certain illnesses, such as heart disease and diabetes.

It also contains antioxidants such as vitamins E and K, which can protect against cellular damage from oxidative stress.

10. Quinoa Quest (Chenopodium quinoa)

Quinoa is a gluten-free grain notable for its high protein content and complete amino acid profile, which makes it particularly valuable for vegetarians and vegans.

It is undoubtedly rich in fibre, magnesium, complex B vitamins, iron, potassium, calcium, phosphorus and various antioxidants.

Consuming quinoa has been linked to exceptional metabolic health and reduced inflammation while optimising cardiovascular health.

11. Salmon Superiority (Salmo salar)

Salmon is rich in omega-3 fatty acids, which are essential for cardiovascular and neurological health. Omega-3s help reduce blood pressure, decrease inflammation and lower the risk of heart disease.

Salmon is also an excellent source of high-quality protein and essential nutrients such as selenium, phosphorus and vitamins B₁₂ and D.

It also contains astaxanthin, a compound linked to several powerful health effects. Astaxanthin is a member of the carotenoid family of antioxidants, giving salmon its signature red/pink colour.

Regular consumption of salmon is associated with numerous health benefits, including improved heart health and cognitive function.

If consumed as part of a balanced diet, one can be assured they will not suffer from any form of mercury poisoning.

Salmon mercury levels are approximately 0.022 ppm, a far cry from higher mercury levels found in swordfish and shark flesh (0.995 ppm and 0.979 ppm, respectively).

12. Sumptuous Seaweed (Chlorophyta, Phaeophyta, Rhodophyta, etc.)

Seaweed is a blanket term for certain nutrient-rich sea vegetables. It’s most commonly consumed in Asian cuisine but is gaining popularity in other parts of the world due to its nutritional value.

Seaweed packs multiple nutrients, including vitamin K, folate, iodine and fibre.

These ocean vegetables are a source of unique bioactive compounds not typically present in land vegetables. These compounds may have antioxidant effects and reduce the risk of cancer, heart disease and even obesity.

Research indicates that fucoxanthin, an antioxidant found in some types of seaweed, also may play a role in optimising blood sugar levels.

13. Spinach Superstars (Spinacia oleracea)

Spinach is a nutrient-dense leafy green providing substantial amounts of vitamins A, C and K, as well as magnesium, iron and manganese.

Spinach contains high levels of antioxidants, including beta carotene, lutein and zeaxanthin, which support ocular health, reduce oxidative stress and decrease inflammation.

Its iron content also contributes to maintaining healthy haematological function.

14. Sweet Potato Supreme (Ipomoea batatas)

Sweet potatoes are rich in dietary fibre, vitamins A and C, manganese, zinc and antioxidants like beta-carotene. These nutrients support immune function, promote vision health and improve digestive health.

Sweet potatoes’ anti-inflammatory properties also help reduce the risk of chronic diseases.

Boiling is often deemed the worst method for retaining nutrients in food. However, boiling sweet potatoes retains more beta-carotene, making the nutrients more absorbable than other cooking methods, such as baking or frying.

Limiting the cooking time, such as boiling in a pot with a tightly covered lid for 20 minutes, can allow up to 92% of the nutrient to be retained.

Like all other vegetables, cook them with the skin on. This helps to minimise the leaching of nutrients, including beta-carotene and vitamin C.

As odd as this may sound, this even applies to normal potatoes. Depending on how they were picked, they just need a good scrub in water beforehand.

15. Turmeric Triumph (Curcuma longa)

Turmeric is known for its active compound, curcumin, which possesses strong anti-inflammatory and antioxidant properties.

Curcumin has been shown to reduce inflammation and oxidative stress, potentially lowering the risk of chronic diseases such as arthritis, cardiovascular diseases, certain cancers and even subclinical anxiety or depression.

Research also indicates that curcumin may enhance cognitive function and protect against neurodegenerative diseases.

Taking turmeric with black pepper is also thought to have added health benefits.

Black pepper contains a chemical compound called piperine, an alkaloid-like capsaicin, which is also an active component found in chilli powder and cayenne pepper.

This helps the body absorb 2000% more curcumin when you take the two together.

And Now, The Weirder Is Perhaps More Wonderful…

Right, you’ve managed to get this far, so I will continue with (what I personally find) seemingly more obscure and elusive foods that also possess superpower properties.

16. Amaranth Abundance (Amaranthus cruentus)

Amaranth, an ancient pseudo-grain revered by the Aztecs and used at least 7000 years ago, is packed with protein, soluble and insoluble fibre and micronutrients like iron, magnesium and phosphorus.

Its high lysine content, an amino acid often deficient in other grains, makes it an extremely valuable protein source.

Studies suggest that amaranth’s bioactive peptides exhibit antihypertensive and antioxidant properties while concomitantly mitigating oxidative stress.

17. Baobab Brilliance (Adansonia digitata)

The baobab or ‘monkey’ fruit, native to Africa, the Middle East, Madagascar and Australia, is one of the most nutrient-dense foods in the world. It is rich in iron, protein, fibre and antioxidants.

Its soluble fibre content supports gastrointestinal health by promoting beneficial bacteria, while its antioxidants assist in reducing inflammation and combat oxidative damage. Here are some more facts about this enigmatic plant:

• It contains 7-10 times more vitamin C than oranges
  
• It contains 5 times more magnesium than avocados
  
• It has 6 times more potassium than bananas
  
• Per volume, it contains twice as much calcium as cow’s milk

Research indicates that baobab can help regulate blood sugar levels and improve satiety, making it beneficial for ultimate metabolic health.

As fresh baobab is unavailable in many countries, it is more commonly found in health food shops as a dried powder that can be added to food.

18. Camu Camu Charm (Myrciaria dubia)

Camu Camu, a small Amazonian fruit, is grown on shrubs in flooded and swampy areas of the Peruvian Amazon, Brazil, Columbia and Bolivia.

It boasts one of the highest vitamin C contents of any food. It also contains powerful antioxidants, including flavonoids, ellagic acid and two anthocyanin compounds: cyanidin-3-glucoside and delphinidin-3-glucoside.

These all contribute to its anti-inflammatory and immune-boosting properties.

It comes in pulp, puree, pill and powder forms. The latter is most popular because it can be easily added to virtually any food.

19. Chaga Champion (Inonotus obliquus)

Chaga mushroom, in the form of a conk, is found on birch trees in cold climates such as Northern Europe, Siberia, Russia, Korea, Northern Canada and Alaska.

It is renowned for its high antioxidant levels, particularly betulinic acid, which supports immune function and reduces inflammation, making it beneficial for overall health.

It is proven that chaga can help lower blood sugar levels and combat oxidative stress.

20. Chlorella Clout (Chlorella vulgaris)

Chlorella, a freshwater algae, is rich in chlorophyll, vitamins and minerals. Its unique ability to bind to heavy metals and toxins aids in detoxification.

Depending on its source, it typically contains about 50-60% complete protein with all nine essential amino acids. These are not synthesised by mammals and must be obtained as a dietary essential.

Chlorella’s high antioxidant content supports immune health and reduces oxidative stress. It is available as a dark green powder, capsule or extract at many health food stores.

Studies have shown its potential to improve cholesterol levels and enhance the body’s immune response.

21. Goji Berry Greatness (Lycium barbarum)

Goji berries, also known as wolfberries, are a staple in traditional Chinese medicine. They are packed with iron, fibre, polysaccharides and antioxidants, particularly zeaxanthin.

Studies indicate that goji berries can boost immune function, improve skin health and protect against ocular conditions such as age-related macular degeneration (AMD).

22. Hibiscus Heaven (Hibiscus sabdariffa)

Hibiscus flowers are used to make a tart, refreshing tea rich in antioxidants, particularly anthocyanins.

Hibiscus tea has been shown to lower blood pressure, reduce cholesterol levels and is hepatoprotective (maintains liver health).

Tea made from the sepals of these short-lived ornamental flowers is known by many names in various countries around the world and is served hot or cold.

It is known as “bissap” in West Africa, “karkadé” in Egypt and Sudan, “flor de Jamaica” in Mexico, “gudhal” in India and “gongura” in Brazil.

Some refer to it as “roselle“, a common name for the hibiscus flower.

In all its forms, hibiscus is a beverage well known for its colour, tanginess and flavour.

Its diuretic properties also aid in detoxification and weight management.

23. Lucuma Luminary (Pouteria lucuma)

Lucuma is a fruit native to Peru, Chile and Ecuador. Because of its sweet taste and high nutritional value, it is known as the ‘gold of the Incas‘.

In fact, it has about half the carbohydrates and 75% less sugar than the same amount of normal table sugar. It also contains significant amounts of polyphenols, beta-carotene, iron, zinc and calcium.

With its lower glycaemic index (<55), it regulates blood sugar levels and supports cardiovascular health due to its antioxidant properties. You can read more about glycaemic indices here.

Today, both lucuma production and demand are on the rise. In Peru, Lucuma ice cream is believed to be more popular than vanilla, strawberry, or chocolate ice cream.

24. Moringa Magic (Moringa oleifera)

Moringa, often called the “miracle tree” or “drumstick tree”, is native to India and Asia and offers a wealth of nutrients, including vitamins A, C, and E, as well as calcium, potassium and protein.

Its leaves contain powerful antioxidants and anti-inflammatory compounds.

The young, slender fruits, commonly known as “drumsticks”, are often parboiled, cut into shorter lengths and then cooked in delicious curries or soups.

Studies indicate that moringa can help lower blood sugar and cholesterol levels, improve heart health and provide neuroprotective benefits.

25. Noni Nutritiousness (Morinda citrifolia)

Noni fruit, meaning “ninth” in Latin, is quite a lumpy, yellow-coloured mango-sized fruit native to Southeast Asia, Australasia and the Pacific Islands.

It is known for its high levels of antioxidants, vitamins and minerals and has been traditionally used to boost immune function while reducing inflammation.

Traditional medical practitioners in Hawaii and Polynesia have used noni for centuries to cure or prevent various illnesses.

It contains phytochemicals that have antibacterial, antiviral, antifungal, antitumour, anthelminthic, analgesic, hypotensive, anti-inflammatory and immune-enhancing effects.

It must be consumed in moderate amounts, though. Individuals with chronic kidney disease or kidney failure may want to avoid noni juice due to its high potassium (K+) content, which may lead to unsafe blood levels of this element.

26. Pitanga Power (Eugenia uniflora)

Originally from Brazil, Pitanga is also known as the Surinam, Florida or Cayenne cherry. It is a tropical fruit rich in vitamins A and C, flavonoids and anthocyanins.

These compounds have potent antioxidant and anti-inflammatory effects.

Research suggests that pitanga can help improve cardiovascular health and reduce the risk of chronic diseases.

Laboratory studies have also found that extracts made from surinam cherry fruits and leaves may be effective against Streptococcus, Listeria and Staphylococcus aureus bacteria. 

In addition to their fresh form, the fruits, shaped like miniature pumpkins, can be used as frozen pulp, juices, nectars and ice cream.

27. Sacha Inchi Superiority (Plukenetia volubilis)

Sacha Inchi is also known as the Inca peanut. It grows on a perennial, oleaginous plant of the Euphorbiaceous family found in the Amazonian forest. 

It is an exceptional source of plant-based omega-3 and 6 fatty acids, protein, fibre, phosphorus, potassium, magnesium, calcium and zinc.

These nutrients contribute to heart health, have anti-inflammatory effects and improve neurocognitive function.

The plant produces fruit with large, edible seeds that can be roasted, ground into a fine powder or pressed to extract the oil, which is particularly higher in unsaturated (healthier) fats.

The leaves can be dried and used to make tea, reducing cravings for less healthy food (there goes my ultra-processed, jazzed-up two-minute noodle diet).

Research conducted last decade showed that sacha inchi oil can help reduce cholesterol levels and provide neuroprotective benefits.

28. Sea Buckthorn Superiority (Hippophae rhamnoides)

Sea buckthorn berries are packed with vitamins vitamins A, B₁, B₂, B₆, C and E, omega fatty acids and flavonoids.

This nutrient profile supports skin health, immune function and cardiovascular health.

Studies indicate that sea buckthorn offers numerous health benefits due to its bioactive properties.

These include antioxidant, anticancer, anti-hyperlipidemic, anti-obesity, anti-inflammatory, antimicrobial, antiviral, dermatological, neuroprotective and hepatoprotective activities.

29. Spirulina Supremacy (Arthrospira platensis)

Blue-green algae, such as Spirulina spp. or Arthrospira spp., are excellent protein minerals, which may explain their powerful antioxidant benefits. They belong to an ancient group of photosynthetic microbes known as cyanobacteria.

Incidentally, Spirulina only really became famous after NASA successfully used it as a dietary supplement for astronauts on space missions.

Spirulina is also an excellent source of thiamine (vitamin B₁), riboflavin (vitamin B₂), niacin (vitamin B₃), copper and iron.

It has undoubtedly been proven to reduce inflammatory conditions and cholesterol levels and to support the body’s immunological function.

Research highlights spirulina’s potential to improve one’s gut health and support cardiovascular health.

30. Teff Treasure (Eragrostis tef)

Teff, an ancient grain from Ethiopia, is rich in protein, fibre and essential minerals such as iron and calcium.

It is gluten-free and has a low glycemic index, making it suitable for people with coeliac disease and those with unhealthy fluctuating blood sugar levels.

Scientific research has undoubtedly proven that teff can improve digestive health, optimise blood sugar control and enhance overall nutrient intake.

Superfood Saga: Isn’t It Balance Over Bravado?

If you’ve finally managed to read this far, you’ve embarked on a comprehensive phytochemical journey, exploring plant-based compounds produced for their protective effects.

After this dizzying dance through diets, you may emerge as a valiant shape-seeker seeking the ultimate panacea in the world of superfoods.

Perhaps your pantry will now resemble a health food store on steroids, brimming with any or all of these mystical ingredients.

Sprinkle, sip and snack your way in the hope each bite will chisel a six-pack and bestow eternal youth.

Meanwhile, if the above doesn’t whet your appetite, perhaps you can try one of these “tasty” delicacies, the 45 most bizarre foods eaten worldwide.

Frog legs (number 20), witchetty grubs (number 41) and fried grasshoppers (number 45) were not as bad as I thought they would be!

But while I enjoy the adventure of trying new foods, I’ve also learned what suits my palate and what doesn’t. Despite these explorations, I find comfort in sticking to what I know works best for me.

Personally, I feel the real superpower isn’t in the food – it is all about striking a balance, just like anything else, to maintain vitality and equanimity.

In the end, the secret to the perfect shape might be less about the diet and more about savouring the delicious irony of the journey.

How about you?

Is the essence of what defines yourself in “what you eat?”

Or do you “eat what you are?”

Thoughts and comments welcome.

About the author

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Dr Surrinder Singh is a medical doctor, blogger and freelance writer. He is passionate about healthcare, medicine and education and works professionally with B2B and B2C clients.