Priya Tew, specialist dietitian from Dietitian UK<\/a>, points out that there is no scientific definition of the term \u201csuperfood\u201d. \u201cIt\u2019s purely a marketing term, and not a true nutritional one,\u201d she says, but adds that \u201cit 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.\u201d<\/p>\n However, there are some so-called superfoods that are \u201caffordable, accessible, and backed by solid science\u201d, adds Nichola Ludlam-Raine<\/a>, specialist registered dietitian, and author of How Not to Eat Ultra-Processed<\/a>. These are the ones that are worth adding to your shopping list each week, she adds, \u201cso you can \u2013 and I personally do \u2013 eat them almost every single day\u201d.<\/p>\n Walnuts<\/p>\n Nuts in general<\/a> are an expert-approved nutritious snack or meal addition, and a good source of healthy fats. But walnuts \u2013 rich in polyphenols and omega-3s \u2013 may just top the list in terms of nutritional profile. <\/p>\n 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. <\/p>\n A recent study<\/a> 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<\/a> suggests walnuts may also improve insulin response and reduce gut permeability, or \u201cleaky gut\u201d as it is known, while another study<\/a> found eating a handful of walnuts every day may help curb inflammation and reduce the risk of colon cancer.<\/p>\n Oily fish\u00a0<\/p>\n \u201cI always have one portion of sustainably sourced fish a week,\u201d says registered dietitian Helen Bond. \u201cAs a menopausal woman, the risk of heart disease goes up when oestrogen levels decrease. Mackerel and salmon are my favourite types of oily fish,\u201d she explains, as they are high in omega-3 fats \u201cwhich 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\u201d.<\/p>\n She adds that one of the omega-3 fats in oily fish, called DHA, also supports our brain function. \u201cIt\u2019s brimming with B vitamins for my mental well-being, and cognitive function \u2013 potentially easing the brain fog.\u201d<\/p>\n Oats\u00a0<\/p>\n 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. <\/p>\n Beta-glucan is known to help reduce levels of low density lipoprotein (LDL) cholesterol which is often described as \u201cbad cholesterol\u201d, as it can lead to fatty build-ups in arteries. \u201cOats also support gut health<\/a> (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,\u201d she adds.<\/p>\n Coffee\u00a0<\/p>\n Rich in polyphenols and antioxidants, coffee <\/a>consumption has been linked with a lower risk of type 2 diabetes, Parkinson\u2019s, and even some cancers, explains Ludlam-Raine. \u201cIt may also support brain health and mood. Coffee contains small amounts of fibre too \u2013 a nutrient that research suggests over 90 per cent of us are deficient in.\u201d<\/p>\n Personally, Ludlam-Raine has one or two cups of coffee a day (without added sugar), \u201cand I go for decaf after around 2pm so it doesn\u2019t impact my sleep\u201d.<\/p>\n Your daily cup of joe could benefit your liver too. Research suggests that drinking coffee of all types <\/a>(including decaf) may reduce the risk of developing chronic liver disease and liver cancer.<\/p>\n Tomatoes\u00a0<\/p>\n 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. <\/p>\n Research<\/a> 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. \u201cThe top fact I love about tomatoes is that you get more lycopene when they are cooked,\u201d she says, adding that they are also rich in vitamin C and provide fibre too.<\/p>\n \u201cVitamin C is an essential nutrient for immune function, collagen production and wound healing \u2013 though levels go down when tomatoes are cooked, so it\u2019s still worth factoring both raw and cooked tomatoes into your diet.\u201d<\/p>\n Lentils\u00a0<\/p>\n Bond points out that lentils (and beans<\/a>) are a real nutritional powerhouse. \u201cThey are super healthy for the gut and are one of the few foods that counts as both a vegetable and plant-based protein,\u201d she says. \u201cThey 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.<\/p>\n \u201cA portion of lentils (80g cooked or 30g uncooked) gives around 5g of fibre \u2013 helping me on the way to my 30g daily target \u2013 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\u2019t cost too many pennies.\u201d<\/p>\n Green tea\u00a0<\/p>\n 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. <\/p>\n \u201cPacked with antioxidants called catechins (specifically EGCG), green tea has been shown to support heart health, reduce inflammation<\/a>, and may even aid fat metabolism \u2013 albeit very slightly,\u201d Ludlam-Raine says. <\/p>\n While evidence is fairly limited in this respect, researchers of one Japanese study<\/a> concluded drinking green tea that is rich in catechins may help to reduce body fat and thus be a useful tool in preventing obesity.<\/p>\n \u201cThe caffeine has a part to play too,\u201d Ludlam-Raine adds. \u201cI enjoy a cup in the morning (lemon green tea, as I don\u2019t like plain green tea) with my breakfast \u2013 it contains less caffeine than coffee, so complements my morning routine nicely.\u201d<\/p>\n Beetroot<\/p>\n Beetroot, according to Tew, is rich in nitrates. \u201cThese compounds can help improve blood flow and help with blood pressure management so are super for our heart health,\u201d Tew says. \u201cOn top of that, beetroot is full of protective antioxidants, fibre and a good source of folate.\u201d <\/p>\n Chia seeds\u00a0<\/p>\n Tew describes chia seeds as a particularly \u201cnutrient-dense superfood\u201d. A typical serving of around 20g (two tablespoons) \u201cis 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.\u201d Adding them to smoothies and sprinkling on yoghurt is an easy way to up your daily fibre intake.<\/p>\n Dark chocolate<\/p>\n While chocolate<\/a> is more often seen as a treat, rather than a superfood, in certain forms it can have plenty of benefits, says Ludlam-Raine. \u201cIn small amounts, dark chocolate (70 per cent or higher cocoa) offers flavonoids that may help improve blood flow and reduce blood pressure. It\u2019s my go-to after-lunch treat, when I often crave something sweet. It\u2019s satisfying without the sugar content of milk chocolate. Or I\u2019ll combine it with nuts as a snack.\u201d <\/p>\n Kefir\u00a0<\/p>\n Your diet and the foods you eat can have a big impact on your mood, explains Dr Enone McKenzie, consultant psychiatrist at The Soke<\/a>, \u201cand fermented foods are beginning to be recognised for their mental health benefits\u201d.<\/p>\n 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. \u201cA balanced gut is closely connected to brain function through what\u2019s known as the gut-brain axis.\u201d<\/p>\n 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. <\/p>\n \u201cAnother study from the University College Cork in Ireland showed that participants who followed a \u2018psychobiotic\u2019 diet \u2013 rich in fermented and fibre-rich foods \u2013 saw a significant drop in stress levels and improved sleep in just four weeks. So, adding a little kefir to your day isn\u2019t just good for your digestion, it could give your mental health a meaningful boost too,\u201d she says.<\/p>\n 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<\/a> review found kefir may boost memory and lower inflammation levels in people with Alzheimer\u2019s disease. For the best health impact, look for sugar-free products that don\u2019t contain added flavourings. Or you could try brewing your own kefir<\/a>.<\/p>\n Eggs\u00a0<\/p>\n![\"Woman](\"https:\/\/www.europesays.com\/uk\/wp-content\/uploads\/2025\/06\/SEI_256814087.jpg\")
Studies show eating walnuts at breakfast leads to enhanced memory later in the day (Photo: Getty)<\/p>\n![\"Woman](\"https:\/\/www.europesays.com\/uk\/wp-content\/uploads\/2025\/06\/SEI_256814102.jpg\")
Tomatoes are rich in vitamin C, fibre and lycopene, a powerful antioxidant (Photo: Mint Images\/Getty)<\/p>\n![\"Glass](\"https:\/\/www.europesays.com\/uk\/wp-content\/uploads\/2025\/06\/SEI_243452798.jpg\")
Fermented foods like kefir help balance the gut microbiome (Photo: Marina Cavusoglu\/Getty)<\/p>\n