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18 Original Superfoods: Key Nutrients and How to Use

By Ethan Boldt

July 25, 2025

Superfoods. Great word but what does it connote? Foods that are super? Yes, but how? Technically, there’s no set criteria for what defines a superfood, and the FDA certainly doesn’t regulate the term.

Instead, the term “superfood” simply means that the food (or spice) is rich in nutritional value and can play a key role in your health if you make it part of your daily or weekly diet. For example, some superfoods play a role in boosting gut health, others contribute to healthy longevity, and many simply assist with overall health.

So what are the best superfoods that may contain plenty of nutrients while also offering some concrete health benefits? Here are 18 superfoods worth considering adding to your eating plan.

1. Kale

One of the most nutrition-rich plants are leafy greens, also known as leaf vegetables, green vegetables or dark leafy greens. Perhaps the best known for being a superfood is kale, but collard greens, mustard greens, spinach and others can also be given this title, too.

These vegetables are packed with vitamins, particularly vitamin A, vitamin C and vitamin K, which play vital roles in maintaining overall health and supporting various bodily functions. Kale also includes invaluable bioactive compounds like lutein, beta-carotene, nitrates, kaempferol and α-tocopherol.

Key nutrients:

A one-cup serving of raw kale (about 21 grams) contains 81.9 mcg of vitamin K (685 DV) and 19.6 mg of vitamin C (22% DV).

How to use:

Add kale to nearly any cooked dish, make up kale “chips” in the oven or use baby kale in your smoothie or salad.

2. Bone broth

Bone broth is made by simmering the bones and connective tissue of animals such as cattle, fish or chicken with herbs and vegetables. This creates a nutrient-filled stock that is full of collagen, amino acids and important minerals.

The amino acids (the building blocks of protein) found within bone broth help maintain the structure and function of many different body parts, including the lining of your organs and gastrointestinal tract. A strong and healthy gut lining translates to overall healthy gut function, nutrient absorption and even support for a healthy immune system (since most of your immune system is located inside your gut).

Key nutrients:

Contains collagen, which breaks down into gelatin and amino acids like glycine and arginine. Also contains minerals like calcium, magnesium, phosphorus and potassium.

How to use:

Drink some on its own as a nutrient-rich beverage, or add it to soup, stews and marinades. You can use a powder version in baked recipes, too.

3. Blueberries

Berries are incredibly rich in antioxidants, especially flavonoids, and help support heart and brain health. The anthocyanins in blueberries support healthy inflammation levels and support cognitive function.

Cranberries and raspberries are similar berries that contain polyphenols, ellagic acid, carotenoids and anthocyanin to offer various health benefits.

Key nutrients:

A one-cup serving of raw blueberries (about 148 grams) provides 28.6 mcg of vitamin K (32% DV), 0.5 mg of manganese (28% DV) and 14.4 mg of vitamin C (19% DV).

How to use:

Toss fresh or frozen blueberries into your smoothie, use in baked goods like pancakes, or even use in a salad for a little bit of sweetness.

4. Bovine colostrum

It’s one of nature’s original superfoods. Colostrum is a form of milk produced by mammals like humans and cows during late pregnancy and the first few days after giving birth. Commonly called “liquid gold,” it is thicker, yellowish and more nutrient-filled than regular milk.

While it is most associated with infant nutrition, bovine colostrum (from cows) is fast becoming a popular supplement for adults due to its health-boosting properties.

Key nutrients:

It’s packed with powerful antibodies like lactoferrin and immunoglobulins IgA and IgG.

How to use:

Ancient Nutrition's Colostrum powder comes unflavored or lemon bar flavor, with both naturally slightly sweet. It’s easy to blend into your favorite drinks without overpowering other flavors. Recipes include smoothies, yogurt, juice or water (8 ounces).

5. Avocado

Avocado is one of the most widely accepted superfoods, for its rich in many valuable nutrients. It’s high in monounsaturated fats that support the health of the heart, brain and skin. It also contains phytonutrients that fight oxidative stress.

Key nutrients:

One raw, California avocado without the skin and seed (about 136 grams) contains 9.3 grams of fiber, 2 mg of pantothenic acid (40% DV), 121 mcg of folate (30% DV), 28.6 mcg of vitamin K (24% DV), 0.4 mg of vitamin B6 (24% DV) and 0.2 mg of copper (22% DV).

How to use:

Mash into a homemade guacamole, add to your salad or smoothie for healthy fats, or add slices to your sandwich.

6. Broccoli

Broccoli is loaded with bone-supporting vitamin K and antioxidant-rich vitamins A and C, as well as folate, calcium and manganese.

Thanks to its impressive nutrient profile, the compounds found in broccoli help support healthy inflammation levels, plus eye and heart health.

Key nutrients:

A one-cup serving of cooked broccoli nutrition (about 156 grams) contains 5.1 grams of fiber, 220 mcg of vitamin K (183% DV), 101.2 mg of vitamin C (112% DV), 168.4 mcg of folate (42% DV) and 0.3 mg of vitamin B6 (18% DV).

How to use:

Steam broccoli and eat as a side dish with some melted butter and fresh lemon juice, add to frittatas or pasta dishes, or add to your salads. You can also make a creamy broccoli soup.

7. Salmon

Oily fish like salmon are high in heart-supporting omega-3s that can also support healthy inflammation levels and brain health.

Opt for wild-caught salmon over farm-raised because of its higher nutritional value (such as a better balance of omega-3 to omega-6 fatty acids) and lower risk of contamination.

Key nutrients:

A three-ounce serving of cooked wild-caught salmon nutrition (about 85 grams) contains 21.6 grams of protein, 2.6 mcg of vitamin B12 (108% DV), 39.8 mcg of selenium (72% DV), 8.6 mg of niacin (54% DV), 0.8 mg of vitamin B6 (47% DV), 0.3 mg of copper (33% DV), 1.6 mg of pantothenic acid (32% DV) and 0.4 mg of riboflavin (31% DV).

How to use:

Grill for dinner with rice or potatoes and a veggie side dish or add on top of a salad. You also use canned wild salmon for sandwiches.

8. Beef Liver

Beef liver has been considered a superfood for much of history, considering it’s packed with vitamins and minerals such as vitamin B12, iron, vitamin A and zinc. But the practice of eating liver has long left the average household.

It’s time to reintroduce it. Beef liver benefits include helping you to feel energized, supporting healthy blood and a healthy metabolism, and supporting detoxification.

Key nutrients:

A three-ounce serving of braised beef liver (about 85 grams) contains 24.7 grams of protein, 60 mcg of vitamin B12 (2,500% DV), 12.2 mg of copper (1,356% DV), 8020 mcg of vitamin A (891% DV), 2.9 mg of riboflavin (223% DV), 6 mg of pantothenic acid (120% DV), 14.9 mg of niacin (93% DV), 30.7 mcg of selenium (56% DV), 215 mcg of folate (54% DV), 0.9 mg of vitamin B6 (53% DV), 4.5 mg of zinc (41% DV), 422 mg of phosphorus (34% DV) and 5.6 mg of iron (31% DV).

How to use:

You can cook a delicious beef liver and onions dish. But if you’re not likely to make it, a good alternative is taking liver supplements — such as Ancient Nutrition’s Grass-Fed Liver capsules, made with beef and sheep liver.

9. Sweet potatoes

Sweet potatoes are known and loved for their orange color and delicious flavor, but they’re also chockfull of multiple vitamins and minerals. They help support digestive, eye and immune system health while promoting overall health.

Key nutrients:

One medium sweet potato (about 114 grams) baked in skin contains 3.8 grams of fiber, 1100 mcg of vitamin A (122% DV), 0.6 mg of manganese (26% DV), 22.3 mg of vitamin C (25% DV), 0.2 mg of copper (22% DV) and 1 mg of pantothenic acid (20% DV).

How to use:

Make sweet potato fries from scratch for your dinner starch, have a baked sweet potato, use in soups or casseroles, or even use cooked chunks in salads and curries.

10. Goji berries

The super berries contain up to 12 times the antioxidant levels of blueberries and are attributed to supporting vitality, energy and longevity. They are also loaded with nutrients that may help support both eye and skin health.

You can often find goji berries in dried or superfoods powder form at many grocery stores.

Key nutrients:

8 grams of dried goji berries (five tablespoons) contains 7500 IU of vitamin A (250% DV) and 13.6 mg of vitamin C (15% DV)

How to use:

Wash and eat them as a snack, add to a homemade trail mix, sprinkle on top of yogurt or oatmeal, add to smoothies and salads, and even use in baked goods.

11. Almonds

The almond is perhaps the most nutrient-rich nut, as it provides more milligrams of calcium per serving than any other nut and is also higher in protein and fiber than most others.

Almonds help reduce hunger, support normal blood sugar and cholesterol levels, and support heart health.

Key nutrients:

A one-ounce serving of almonds (about 28.35 grams) contains 3.5 grams of fiber, 6 grams of protein and 14.1 grams of fat (9 grams of monounsaturated fat). It also contains 7.3 mg of vitamin E (49% DV), 0.3 mg of copper (33% DV), 0.6 mg of manganese (26% DV), 0.3 mg of riboflavin (23% DV) and 76.5 mg of magnesium (18% DV).

How to use:

Enjoy raw as a tasty snack, add to a trail mix, or chop and add to your yogurt or oatmeal as a topping.

12. Spirulina

This blue-green algae are widely recognized superfoods for its essential fatty acids, antioxidants and more. Health benefits of spirulina include supporting healthy levels of cholesterol, blood pressure and blood sugar.

Key nutrients:

A one-tablespoon serving of dried spirulina (about seven grams) contains 4 grams of protein, 0.4 mg of copper (44% DV), 0.3 mg of riboflavin (23% DV) and 0.2 mg of thiamine (17% DV).

How to use:

Spirulina is most often found in powder form and is widely available at online retailers and health stores. It’s also included in Ancient Nutrition’s Organic Supergreens Powders. Use it in smoothies or sprinkle it over your foods to increase the nutritional content.

13. Turmeric

Turmeric has been in the human diet for over 4,000 years and supports healthy joint function, a healthy response to inflammation and muscle strength. Many of the benefits are attributed to its powerful compound curcumin.

Key nutrients:

Turmeric’s curcumin contains both antioxidant and healthy inflammation properties and features the minerals manganese, iron and potassium.

How to use:

In addition to turmeric supplements — such as our Organic Turmeric Tablets — there are several other options for getting in your daily serving. Turmeric powder, for example, can be used to make turmeric tea, turmeric shots or added to dishes for a bit of extra flavor and color. Consider pairing turmeric with black pepper, as this has been shown to enhance curcumin absorption.

14. Ginger

Like turmeric, ginger contains a specific compound thought to be responsible for its multitude of health benefits. Called gingerol, it supports a healthy response to inflammation, promotes detoxification, plus supports gut health and normal blood sugar levels.

Key nutrients:

Ginger contains many protective compounds, including gingerol, shogaol, paradol, zingerone, terpenes, polysaccharides, lipids and organic acids.

How to use:

One easy way to get more ginger into your diet is making ginger shots, a very popular wellness drink. Fresh ginger can be used fresh and added to smoothies, salad dressings, sauces and side dishes. It can also be found in dried or powdered forms. These work especially well for brewing ginger tea.

15. Acai berries

Acai berries are high in both antioxidants and plant-based omega-3 fatty acids. They help support cognitive function, healthy blood sugar levels and energy levels.

Key nutrients:

Acai berries contain antioxidants (anthocyanins, polyphenols, vitamins A, C and E), fiber, healthy fatty acids, plant sterols and some essential amino acids.

How to use:

Acai powder is widely available at health stores and can be mixed into smoothies or used to make a nourishing acai bowl.

16. Chia seeds

Chia seeds are a true superfood. Originally grown in Mexico, chia means “strength” in the Mayan language, and chia seeds were known as “runners’ food” because runners and warriors would use them as fuel while running long distances or during battle. Aztec warriors ate them to give them energy and endurance, claiming that just one spoonful could sustain them for 24 hours.

Key nutrients:

A one-ounce serving of dried chia seeds (about 28.4 grams) contains 9.8 grams of fiber, 4.7 grams of protein, 0.8 mg of manganese (35% DV), 0.3 mg of copper (33% DV) and 244 mg of phosphorus (20% DV).

Plus, they’re rich in omega-3s (polyunsaturated fatty acids), such as α-linolenic and linoleic acids, as well as polyphenols and antioxidants.

How to use:

Use them in overnight oats, add to smoothies, or make a chia seed pudding.

17. Quinoa

Unlike most plant-based proteins, quinoa contains all nine essential amino acids. It’s why quinoa is so popular among vegans and vegetarians. It’s also rich in fiber and multiple minerals.

Benefits of quinoa include helping to manage a healthy weight, supporting heart and gut health, and enhancing regularity.

Key nutrients:

A one-cup serving of cooked quinoa (about 185 grams) contains 5.2 grams of fiber, 8.1 grams of protein, 1.2 mg of manganese (52% DV), 0.4 mg of copper (44% DV), 118 mg of magnesium (28% DV) and 281 mg of phosphorus (22% DV).

How to use:

Use as a base for grain bowls, substitute for rice, or use in soups or salads. You can also make quinoa kale cakes.

18. Free-range eggs

We finish this list with a conventional food that most of us eat often. Yes, eggs can be considered a superfood. While generally low in calories, they’re a good source of many nutrients, plus fat and protein.

Eggs also contain a high amount of choline, which supports cognitive function but is hard to get from most other foods.

Key nutrients:

One large hard-boiled egg (about 50 grams) contains 5.3 grams of fat, 6.3 grams of protein, 15.4 mcg of selenium (28% DV), 0.3 mg of riboflavin (23%–27% DV) and 0.6 mcg of vitamin B12 (25% DV).

How to use:

Use in egg dishes like omelets and frittatas, add to fried rice, have as a boiled egg and much more.

Extra: superfood supplements

Supplements that contain or represent some of the above superfoods include:

• Super greens powder — Ancient Nutrition’s Organic Supergreens powder provides 25 organic superfoods in each scoop (and comes in flavors like mango and berry that can marry well with most smoothies).

• Bone broth powder — Ancient Nutrition’s Bone Broth Protein powder is a convenient, versatile and easy way to reap the benefits of traditionally made bone broth in a fraction of the time.

• Bovine colostrum powder — Ancient Nutrition's Colostrum powder comes unflavored or lemon bar flavor.

• Liver capsules — Ancient Nutrition’s Grass-Fed Liver capsules, made with beef and sheep liver.

• Turmeric tablet — Designed to support more comfortable, mobile joints, Ancient Nutrition's Organic Turmeric supplement brings you time-tested superfoods that are optimized for absorption.