The Top 11 Superfoods of 2025, According to Nutritionists

This snack trend is hard to miss. Freeze-dried fruit is having a moment, and we’re here for it. You can find everything from strawberries to lychee in a freeze-dried option — and keeping a few bags in your pantry is a smart way to pad your fruit intake.

“The freeze-drying process uses lower temperatures than traditional drying methods, which helps the fruit retain a higher percentage of vitamins, antioxidants and polyphenols,” explains Jaclyn London, R.D., nutrition consultant, podcast host and author of Dressing on the Side (& Other Diet Myths Debunked).

Besides being a flavor- and vitamin-packed snack, freeze-dried fruit is also a sneaky way to cut back on added sugar in baked goods and breakfast recipes, and “they also lend a pretty burst of color to anything you add them to, which my toddler loves!” London adds. Eating more fruits and vegetables is a powerful way to help prevent chronic disease, so make it a regular mission to eat a variety of fresh, frozen, dried and freeze-dried produce.

RELATED: High-Protein Fruits to Snack On

“This is the ancient grain you didn’t know you needed — it’s light, versatile, cooks up quickly and is packed with nutrients,” says Valerie Agyeman, RD, LD, women’s health dietitian and founder of Flourish Heights.

Fonio is native to West Africa and provides fiber, an essential for digestion and blood sugar balancing, as well as minerals like iron and magnesium. Whole grains tend to have more fiber and protein than refined ones like white rice (although white rice still has a place in a balanced eating style), so they help provide satiety and supply a greater array of vitamins and minerals.

Other great ancient grains to explore: sorghum (chewy texture, mild flavor and perfect base for a grain bowl), farro (nutty and hearty) and amaranth, a gluten-free option that’s ideal as a creamy porridge or in baked treats. “These underrated grains add texture, nutrients, and creativity to your plate, turning everyday meals into something extraordinary,” Agyeman says.

The tinned fish trend is still going strong, so why not make this the year you fall in love with one kind in particular: sardines. Why do we think this swimmer is so deserving? These little fish are packed with heart-healthy omega-3s; skeleton-supporting vitamin D, calcium and phosphorus; 23 grams of protein per serving to help keep you satisfied and energized; and provide a host of other minerals, London says.

Canned sardines are also convenient and tend to be inexpensive, coming packed in oil, a flavored sauce, or water, and they have a long shelf life. “Sardines have a rich, umami flavor with a tender, meaty texture,” says Joy Bauer, RDN, author of Joy Bauer’s Superfood! and creator of beJOYLY.com. “You can find them boneless and skinless, but these won’t offer as many health perks.” The bones and skin are edible and contain important nutrients.

Sardine skeptic? “Just give ‘em a try!” Bauer urges. “They’re delicious served on toasty bread or crackers with sliced tomatoes or capers, or atop a salad with a yummy dressing.”

Bust through salad boredom by thinking beyond kale and baby spinach. Next time you’re at the supermarket, grab a bunch of unfamiliar greens — we particularly love watercress, which is delicate with a slightly spicy bite. “I love watercress and I think this is the year it’s going to finally have its moment,” says Laura Iu, RD, a certified intuitive eating counselor and owner of Laura Iu Nutrition in New York. “Watercress is a powerhouse green that’s loaded with vitamins C, A and K — making it a superfood for boosting immunity and promoting strong bones and healthy skin.”

Dandelion greens, escarole, collards and chicory are also excellent leafy picks that deliver fiber and a variety of essential vitamins, minerals and anti-inflammatory antioxidants, London adds.

We’re always urging you to eat more plant-based protein, as science suggests that it has benefits to cardiovascular health and chronic disease risk that animal protein doesn’t — and lentils are a versatile option. Plant-based protein sources also contribute fiber and various vitamins and minerals, explains Marisa Moore, RDN, LD, author of The Plant Love Kitchen.

There are so many types of lentils to try! “Black (or beluga) lentils are rich in anthocyanins, a powerful antioxidant for taming inflammation and lowering the risk for certain chronic conditions such as heart disease,” Moore says. “They stay firm when cooked, making them perfect for meal prep and cold or warm salads.”

Red and yellow lentils are quick-cooking and wonderful in soups, sauces and curries, while brown and green lentils are pantry staples for hearty stews, chili or plant-based bakes, Moore adds.

Fungi in supplement and beverage form is all the rage, but we think eating mixed mushrooms in their whole food form is a smart move. If you don’t see a large variety of mushrooms at your regular grocery store, pay your local Asian supermarket a visit. “Aside from being utterly delicious, mushrooms also provide health benefits,” says Bauer. “Eating more mushrooms may be associated with a lower risk of cancer, particularly breast cancer, according to a review of studies.

Mushrooms are also rich in antioxidants, including a particularly powerful one called ergothioneine, which has been studied for its potential to help protect against disease, says Bauer. Shiitake, oyster, maitake and king oyster tend to have more ergothioneine than white button, crimini and portabella, Bauer adds.

“Shiitake mushrooms in particular are a nutritional powerhouse packed with B vitamins, selenium and copper. They also contain beta glucans and lentinans, two plant compounds that help support your immune system and fight inflammation,” Iu explains. “A bonus is that shiitakes add a rich umami flavor to dishes, making them a perfect substitute for meat in plant-based recipes.”

You know that probiotics are key for maintaining good gut health, which supports just about every bodily function. So consider adding labneh to your probiotic rotation. It’s a Middle Eastern staple that’s similar to yogurt. “I think labneh will grow in popularity this year,” says Iu. “It’s a nutrient-packed alternative to traditional yogurt, and it has slightly more protein and fat. The straining process reduces labneh's lactose content, which can make it easier to digest than yogurt or kefir. And it has a thick, creamy texture that lends itself to both savory and sweet.”

Despite what may have stuck in your brain from the days when fat-free dairy was getting a big push, some fat alongside your protein is typically fine: “You don’t always need to go non-fat unless it aligns with your specific dietary preferences or goals,” says Agyeman. “A bit of fat can support energy, satiety and nutrient absorption, while adding creaminess for a more satisfying experience.”

We think labneh will become a fixture in your fridge, but yogurt and kefir are still two worthwhile mainstays to keep in the mix. Kefir tends to offer a wider variety and number of probiotics than yogurt, while Greek yogurt has double the protein of regular yogurt, Moore explains. “Whip Greek yogurt with cinnamon and honey or maple syrup for a rich, lightly sweetened, protein-packed dessert. Or go the savory route with a drizzle of extra virgin olive oil, fresh grape tomatoes, fresh basil and cracked black pepper,” adds Moore.

Sure, they may technically be a legume, but they’re all dressed up as a nut — and provide similar benefits! “Peanuts offer plant-based protein and fiber. In fact, they contain more protein per serving than any other nut,” says Bauer. When you can, crack open whole peanuts versus snacking on pre-shelled. “That papery peanut skin that’s revealed beneath the shell is a rich source of fiber and antioxidants such as resveratrol — some in as high levels as you’ll find in green tea and grape skins!” Bauer adds. As if those aren’t reasons enough to crack your way through a bag of peanuts (not in one sitting, of course!), peanuts also provide vitamin E and magnesium, as well as heart-healthy monounsaturated fats.

The fiber in peanuts helps foster beneficial bacteria in the gut, and “peanuts can help support a healthy weight thanks to the protein and fiber that helps keep you full for longer; they have also been shown to support healthy cholesterol levels and reduce oxidative stress and inflammation, and these are all factors in heart disease risk,” London says.

RELATED: The Best High-Protein Nuts You Should Be Eating, According to Nutritionists

“You’ve heard this tip plenty of times, but you truly should ‘eat the rainbow’ by filling your plate with lots of colorful fruits and veggies,” says Bauer. “It looks so darn pretty, and it also provides a slew of health rewards thanks to ensuring you get a diverse mixture of vitamins, minerals and antioxidants.”

Red produce, like watermelon and tomatoes, contain the antioxidant lycopene; blue and purple picks like eggplant and blueberries are rich in anthocyanins; and orange fruits and veggies like carrots, sweet potato and pumpkin are loaded with beta carotene, says Bauer — who particularly loves packages of mixed colored peppers and multi-hued cherry tomatoes for being tasty, appealing and convenient all at once.

London also says to lean into unique fruits this year, as many are vying for their time in the spotlight. Kiwi berries, Pinkglow pineapple and finger limes are especially fun. “Pinkglow pineapple is native to Costa Rica and high in lycopene, which is responsible for its color. And finger limes, aka citrus caviar, are packed with vitamin C and other antioxidants; they add fun flavor and aesthetics to any dish,” London adds.

If you’re a salmon lover, mix things up by using trout in your favorite recipes. It’s a fellow fatty fish that provides those all-important omega-3 fatty acids, which support cognitive function and the immune system, help dial back inflammation and are associated with a reduced risk for chronic diseases, London says. “Eating 12 ounces of seafood a week — both fish and other options like shrimp, squid and mussels — is one way to increase your intake of omega-3s from whole, real food sources,” London adds.

If you can’t or don’t eat seafood, nuts and seeds are another great way to get omega-3s (walnuts contain the highest level amongst nuts).

A sprinkle of parsley on your pasta or a pinch of microgreens on your omelet does more than make your plate look appealing. Garnishes can provide your meal with a sneaky boost of nutrition, so we’re urging you to reimagine it in two ways: Be heavy-handed when finishing a dish, and also make an effort to use parts of the garnish you may normally trash, like stems.

“Chop up the stems of herbs and add them to sauces, soups or salads. They have just as much flavor and nutrition as the leaves, and it’s a good way to fight food waste,” says Agyeman.

Whenever possible, try to incorporate an aromatic garnish into your meals. For instance: “Chives are rich in antioxidants and vitamin K, which plays a role in blood clotting. Green onions provide vitamin C and fiber. Sprouts are packed with vitamins A, C, and K, plus minerals like iron,” says Agyeman. Pea shoots are sweetly nutritious, and microgreens are super young, tender leafy greens that most vegetables, grains and herbs produce — they’re shown to have higher concentrations of phytochemicals and other antioxidants like beta-carotene than leaves harvested from mature plants.