You might be surprised to find that superfoods are commonly found in our kitchens without realising it.
Experts have shared some common superfoods you should add to your diet now to achieve a range of health benefits, including cancer protection, eye health support, lower cholesterol and more.
Superfoods you should add to your diet now
CEO and director of nutrition training at Health Coaches Academy, Ann Garry, who is a qualified nutritionist, suggests adding leafy greens, pulses and beans, blueberries, nuts and seeds, eggs and live yoghurt to your diet.
Food expert Matthew McDermid from the Bury Black Pudding Company, shared that you should add black pudding, eggs, oats and garlic to your diet.
Nutritionist Emma Bardwell suggests concentrating on adding fibre to your diet.
Here are the benefits of each superfood, as explained by these experts:
Leafy greens – spinach, kale and spring greens are rich in magnesium, iron, folate and antioxidants, which support energy production, red blood cell formation and nervous system function.
Pulses and beans – chickpeas, lentils and butter beans are high in plant protein and fibre, supporting blood sugar stability, digestive health and satiety, and their low glycaemic load makes them particularly helpful for steady energy levels.
Blueberries – naturally lower in sugar than many fruits, they’re great for blood sugar balancing and high in fibre and polyphenols, which help reduce oxidative stress and inflammation while supporting gut health.
Nuts and seeds – pumpkin seeds, chia, flax and almonds for concentrated sources of magnesium, zinc, omega-3 fats and fibre, which are nutrients linked to stress regulation, hormone balance, brain health and immunity.
Black pudding – contains barley, one of the best grains for your health, providing blood glucose stabilisation, cardiovascular protection, and cancer prevention.
Matthew adds: “Most people mistake the flecks of white in black pudding for fat, and while a small few are, in reality, most are actually grains of barley.”
Eggs – one of the most nutrient-dense foods you can eat, and they offer high-quality protein, essential amino acids and antioxidants, which support eye health. They also provide B vitamins, protein and healthy fats.
Live yoghurt – delivers protein alongside beneficial bacteria for gut health.
Oats – rich in soluble fibre, particularly beta-glucan, which helps lower cholesterol, stabilise blood sugar levels, and support heart health and are packed with vitamins, minerals and antioxidants.
Garlic – contains anti-inflammatory and immune-boosting properties. Regular consumption of garlic has also been linked to improved heart health and better circulation.
Fibre – Gut health, blood sugar balance, cholesterol levels, appetite control, weight management, hormone health, mood and even long-term disease risk all improve when fibre intake goes up.
Sharing an alternative view to superfoods, nutritionist Emma Bardwell says: “I’m usually the first to roll my eyes at the term ‘superfood’.
“It’s a marketing term, not a scientific one, and it tends to distract us from the foods we should actually be eating every day.
“Blueberries aren’t magic. Chia seeds won’t fix a chaotic diet.
“And no single ingredient can undo years of under-fuelled, over-processed eating. That said, I make an exception for fibre.”
How much fibre should you have in your diet?
The recommended daily intake of fibre is 30g, explains Emma, however, “most of us are still falling well short” of that amount.
Beans, lentils, oats, kiwis, broccoli, nuts, seeds and even dark chocolate are the foods that “quietly earn their superfood status every single day”, she explains.
How do superfoods help your skin’s health?
Lucie Royer, founder and lead nurse prescriber at Skin and Soul Medical, says: “Skin is a reflection of what’s happening internally, and certain ‘superfoods’ can genuinely support its health by reducing inflammation, supporting collagen production, and improving hydration, tone, and glow.
“Foods rich in antioxidants play an especially large role here.
“Foods such as berries (blueberries, raspberries, and strawberries), rich in vitamin C and polyphenols, provide protective barriers for skin cells against the damage caused by sun exposure, pollutants, and everyday activities.
“Leafy green vegetables such as spinach and kale offer vitamins A, C, and K, which help to turn over skin cells and brighten and even skin over time.
“Healthy fats like avocados, walnuts, chia seeds, flaxseeds, and olive oil support the skin’s barrier function, allowing it to hold onto moisture for the appearance of a more plump, smooth, and radiant complexion.”
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She also recommends fermented foods like natural yoghurt, kefir, kimchi and sauerkraut for gut health as they “support a healthy microbiome and can reduce inflammation that often shows up as redness, breakouts, or sensitivity”.
Lucie concludes: “When paired with individualised skincare and sun protection, incorporating these ‘superfoods’ into your lifestyle creates the perfect synergy, in maintaining skin that appears naturally healthy, balanced and glowing.’’
What superfoods do you include in your diet? Let us know in the comments below.
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