10 Superfoods of 2024: Expert Picks and How to Add Them to Your Diet
Add nutrient-rich powerhouses to every meal for whole-body support.
10 Top Superfoods of 2024, According to Dietitians
Superfoods continue to make waves in the nutritional world, offering concentrated sources of nutrients, antioxidants, and other beneficial plant compounds. Each year, dietitians review emerging science, food trends, and consumer habits to highlight foods worth considering for optimum health. The 2024 list includes familiar favorites and exciting newcomers to the superfood club—all simple to add into your regular meals.
- Brazil nuts
- Tinned fish
- Moringa
- Cacao
- Cranberries
- Kefir
- Soy-based proteins
- Microgreens
- Oats
- Beans
Read on for the science-backed reasons these superfoods made the cut and easy ways to add them to your everyday menu.
Brazil Nuts
Brazil nuts are among the richest dietary sources of selenium—a mineral essential for thyroid function, immune health, and antioxidant protection. Just one or two nuts provide nearly the recommended daily intake. Selenium also supports mood and heart health, while the healthy fats and plant protein in Brazil nuts assist in satiety and cholesterol management.
- Add chopped Brazil nuts to oatmeal or yogurt.
- Blend into pesto or homemade energy bars.
- Use as a crunchy salad topping.
Tinned Fish
Tinned fish, such as sardines, salmon, mackerel, and anchovies, are rich in omega-3 fatty acids (EPA and DHA), vitamin D, calcium, and protein. These nutrients promote heart and brain health, reduce inflammation, and strengthen bones. Unlike fresh fish, tinned options are budget-friendly, shelf-stable, and sustainable—making them accessible for all.
- Enjoy tinned fish on whole-grain crackers or toast.
- Flake into quinoa or rice bowls.
- Add to pasta sauces, salads, or savory breakfast dishes.
Tip: Choose fish packed in olive oil for extra flavor and healthy fats, and look for sustainable certifications when possible.
Moringa
Meet the “new matcha,” but caffeine-free. Moringa is a vibrant green plant native to South Asia and Africa, most often found as powder. It’s loaded with antioxidants, calcium, iron, fiber, and unique plant compounds that help tame inflammation, support cognitive function, maintain stable blood sugar, encourage healthy blood pressure, and smooth digestion. With its grassy flavor profile, moringa is versatile in both sweet and savory recipes.
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- Stir moringa powder into smoothies or green juices.
- Whisk into hummus, dips, or vinaigrettes.
- Blend with soup, sauces, or even cookie dough for a nutrient boost.
Cacao
Cacao is the source of all chocolate—and its nutrition and sustainability are as impressive as its flavor. The seeds transform into chocolate, but the entire fruit (including pulp and shell) is edible and increasingly used in jams, juice, or flour. Cacao contains powerful antioxidants known as flavonoids, plus electrolytes, fiber, and minerals such as magnesium and iron.
- Sprinkle unsweetened cacao nibs onto oatmeal or yogurt.
- Use in baked goods as a crunchy alternative to chocolate chips.
- Add cacao powder to smoothies, energy bars, or homemade granolas.
Tip: Opt for whole or minimally processed cacao products to enjoy its full nutritional benefits.
Cranberries
Known for their urinary tract health benefits, cranberries are bursting with anthocyanins and other antioxidants that help protect against inflammation and reduce oxidative stress. They also supply vitamin C, fiber, and specific plant compounds that support gut and oral health. While many dried cranberries contain added sugar, you can find unsweetened or reduced-sugar varieties.
- Mix cranberries into salads, grain bowls, or oatmeal.
- Blend into smoothies for tart flavor and color.
- Simmer with apples or pears to make quick fruit compote.
Kefir
Kefir is a fermented dairy drink with a tangy flavor and creamy texture. It’s packed with probiotics for gut health, as well as calcium, protein, and vitamins B12 and D. Probiotics in kefir support digestion, immunity, and may help regulate mood and inflammation. Non-dairy versions made from coconut, oat, or soy milk are also becoming popular.
- Drink kefir plain or blended into smoothies.
- Use in overnight oats or chia puddings.
- Substitute for buttermilk in baking recipes.
- Drizzle over fruit salad for tang and texture.
Soy-Based Proteins
Soy proteins (tofu, tempeh, edamame) offer all the essential amino acids, making them a complete plant-based protein. They’re also high in fiber, iron, calcium, and isoflavones, which support heart health and may help regulate hormones. As plant-based eating grows in popularity, soy is a staple for vegans, vegetarians, and omnivores alike.
- Cube tofu or tempeh for stir-fries, soups, or salads.
- Snack on roasted edamame or add to grain bowls.
- Blend silken tofu into smoothies or dips for extra creaminess.
Microgreens
Microgreens are tiny, immature greens harvested at the seedling stage, often including arugula, kale, mustard, or radish greens. They offer a concentrated source of vitamins C, E, K, beta-carotene, iron, and beneficial plant compounds. Studies show microgreens contain higher levels of nutrients per gram than their mature counterparts.
- Add microgreens as a finishing touch to sandwiches, eggs, or avocado toast.
- Blend into pesto, salads, or wraps for extra flavor.
- Sprinkle over soups or roasted vegetables.
Oats
Oats are a classic whole grain known for their beta-glucan fiber, which helps lower cholesterol, stabilize blood sugar, and promote satiety. They also deliver B vitamins, magnesium, and a unique mix of antioxidants. Oats are highly versatile, fitting into sweet or savory dishes and serving as a gluten-free (when certified) option for all ages.
- Enjoy hot oatmeal, overnight oats, or oat-based granola.
- Bake into muffins, pancakes, or cookies.
- Use ground oats as a breadcrumb alternative for coating chicken or fish.
Tip: Go for steel-cut, rolled, or whole oat groats for maximum fiber, and seek options labeled organic or regenerative for environmental impact.
Beans
Beans (black, kidney, pinto, chickpeas, lentils) are prized for their plant-based protein, complex carbohydrates, fiber, iron, potassium, and folate. They’re foundational for heart health, blood sugar regulation, and digestive wellness. Beans are budget-friendly, widely available, and easy to incorporate into countless global cuisines.
- Toss beans into salads, soups, or burritos.
- Blend chickpeas into hummus or make savory dips with other beans.
- Roast for crunchy snacks or bake into brownies for hidden nutrition.
Superfoods Comparison Table
| Superfood | Main Nutrients | Key Health Benefit | Easy Ways to Use |
|---|---|---|---|
| Brazil nuts | Selenium, protein, healthy fats | Thyroid & immune support | Chopped in oatmeal, pesto, bars |
| Tinned fish | Omega-3s, vitamin D, calcium | Heart, brain, bone health | Crackers, salads, pasta |
| Moringa | Calcium, iron, antioxidants | Energy, inflammation, digestion | Smoothies, dips, sauces |
| Cacao | Antioxidants, magnesium, fiber | Blood pressure, mood, immunity | Nibs in yogurt, baked goods |
| Cranberries | Anthocyanins, vitamin C, fiber | UT health, inflammation, gut | Salads, compotes, smoothies |
| Kefir | Probiotics, calcium, protein | Gut health, immunity, digestion | Drinks, baking, overnight oats |
| Soy-based proteins | Complete protein, fiber, iron | Muscle, heart health, hormones | Stir-fries, snacks, smoothies |
| Microgreens | Vitamins A, C, K, minerals | Antioxidants, skin, immunity | Salads, sandwiches, wraps |
| Oats | Beta-glucan, magnesium, protein | Cholesterol, blood sugar | Oatmeal, baking, breading |
| Beans | Protein, fiber, folate, potassium | Heart, digestion, energy | Soups, dips, salads |
How to Add Superfoods to Everyday Meals
- Start small: Choose one superfood to add weekly in a familiar meal.
- Mix and match: Combine superfoods in salads, grain bowls, or breakfast dishes for variety.
- Prep ahead: Batch-cook beans or oatmeal; keep microgreens and tinned fish stocked for easy additions.
- Experiment: Try new recipes and flavors to discover favorites—you might love moringa muffins or kefir dressings!
Frequently Asked Questions (FAQs)
Are superfoods enough for a balanced diet?
Superfoods provide concentrated nutrients but work best as part of a balanced, varied eating pattern that includes vegetables, fruits, grains, protein sources, and healthy fats.
Can I eat too much of a superfood?
While most superfoods are safe, some (like Brazil nuts, which are very high in selenium) can be harmful in excess. Moderation is key; stick with recommended serving sizes.
What’s the best way to get started with superfoods?
Start by adding one new superfood to your regular meals, using the practical ideas in this guide. Track how your body feels and taste preferences—it can be fun and rewarding!
Are plant-based superfoods suitable for everyone?
Generally, yes. Most plant-based superfoods work for all dietary patterns, though individuals with food allergies or specific health needs should consult a nutrition expert.
Is tinned fish as healthy as fresh?
Yes—tinned fish preserves most nutrients, is convenient, and often more sustainable. Look for low sodium and BPA-free packaging for best results.
Related Superfood Trends for 2024
According to food trend forecasts, ancient grains, sprouted seeds, and global flavors are also gaining traction. Keep an eye out for fonio (a West African grain), sprouted nuts, and gourmet trail mixes at your local market.
- Ancient grains: Sorghum, farro, and amaranth for porridges and grain bowls.
- Sprouted nuts/seeds: Increased digestibility, crunch, and nutrient bioavailability.
- Sustainable snacking: Look for responsibly sourced tinned fish, nuts, and whole cacao products.
Final Thoughts
The superfoods of 2024 represent a blend of tradition and innovation—offering easy ways to boost health, wellness, and sustainability. Whether you’re a food adventurer or stick to the basics, these expert-approved picks make it simple to fuel your body with nutrients that matter. Experiment with recipes, embrace variety, and let your taste buds (and health) thrive.
References
- https://www.goodhousekeeping.com/health/diet-nutrition/g46297329/superfoods-list-2024/
- https://www.snackandbakery.com/articles/113919-good-housekeeping-reveals-best-snack-awards-winners
- https://www.zinio.com/publications/good-housekeeping/5883/issues/630432/articles
- https://www.goodhousekeeping.com/health/diet-nutrition/g63624281/superfoods-list-2025/
- https://www.goodmorningamerica.com/video/123445214
- https://www.youtube.com/watch?v=lcdFLcjP888
- https://www.goodhousekeeping.com/health/diet-nutrition/a62724763/cdc-most-nutritious-foods-pumpkin/
- https://www.goerie.com/story/news/local/2025/06/30/erie-dietitian-snack-bar-good-housekeeping-best-high-fiber-snack/84386893007/
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