Section

The Superfoods Encyclopedia

152 entries across 14 categories. "Superfood" is a marketing label with no legal or scientific definition, so each entry profiles the food, the compounds it is studied for, and how strong the research behind each claim is. What is a superfood?

11 entries
Animal Foods
Encyclopedic profiles of animal-derived superfoods — bone broth, liver, eggs, wild fish and shellfish — with nutrient density, sourcing notes, and citations.
13 entries
Berries
Deep dives on antioxidant-rich berries — blueberries, açaí, goji, elderberry, aronia and more — with polyphenol profiles and evidence-based benefits.
7 entries
Fermented Foods
Encyclopedia entries on traditional ferments — kimchi, sauerkraut, kefir, natto, miso, kombucha — and what research shows about probiotics and gut health.
16 entries
Fruits
Superfood fruits compared on the evidence: pomegranate, avocado, kiwi, citrus and more, with the compounds each is studied for and what trials show.
14 entries
Grains & Legumes
Ancient grains, pseudocereals, and legumes — quinoa, buckwheat, lentils, chickpeas, black beans — profiled for macronutrients, antinutrients, and preparation.
12 entries
Leafy Greens
Leafy green profiles — kale, spinach, moringa, watercress, dandelion — with nutrient density scores, oxalate content, and cooking impact.
7 entries
Medicinal Mushrooms
Functional mushroom encyclopedia — reishi, lion's mane, cordyceps, chaga, turkey tail — covering beta-glucans, extraction methods, and clinical evidence.
15 entries
Nuts & Seeds
Nut and seed profiles — walnuts, almonds, chia, flax, hemp, pumpkin, brazil — with fat profiles, ALA/EPA context, and cardiovascular evidence.
6 entries
Oils & Fats
Culinary and functional fats — extra virgin olive oil, ghee, coconut, MCT, avocado oil — profiled for fatty-acid composition, smoke points, and health data.
17 entries
Roots & Herbs
Adaptogens, culinary herbs, and traditional roots — turmeric, ginger, ashwagandha, rhodiola, milk thistle — with active-compound and clinical-trial coverage.
5 entries
Seaweed & Algae
Sea vegetables and micro-algae — nori, kelp, wakame, spirulina, chlorella — with iodine content, heavy-metal caveats, and documented benefits.
9 entries
Supplements & Ingredients
Standalone supplement ingredients — collagen, creatine, spirulina powder, cocoa flavanols — profiled with dosing evidence and quality-testing criteria.
3 entries
Teas & Beverages
Functional beverages — matcha, green tea, yerba mate, rooibos, kombucha, cacao — profiled with catechin/polyphenol content and cardiometabolic evidence.
17 entries
Vegetables
Superfood vegetables compared on the evidence: broccoli, beets, sweet potato, onions and more, with the bioactive compounds and what studies show.

Superfoods list, A to Z

All 152 foods, each with the claim its research supports best. A pill grades the study behind that one claim, not the food as a whole; how we grade evidence.

Most claims rated Strong or Moderate

Counted from the entries' own verdicts, not picked by hand. A high count means well-studied, not that a food beats the others.

Food	Category	Best-supported claim
Acai Berry	Berries	Evidence:LimitedAntioxidant Capacity and Oxidative Stress
Acerola Cherry	Berries	Evidence:ModerateImmune Function Support
Algae Oil	Seaweed & Algae	Evidence:ModeratePregnancy and Infant Development
Almonds	Nuts & Seeds	Evidence:ModerateCardiovascular Risk Reduction
Amaranth	Grains & Legumes	Evidence:ModerateProtein Quality and Complementarity
Anchovies	Animal Foods	Evidence:PreliminaryCardiovascular Risk Reduction via Omega-3 Fatty Acids
Apple	Fruits	Evidence:PreliminaryCardiovascular Disease Risk
Artichoke	Vegetables	Evidence:ModerateLipid Modulation
Arugula	Leafy Greens	Evidence:LimitedNitrate, Nitric Oxide, and Blood Pressure
Ashwagandha	Roots & Herbs	Evidence:LimitedStress and Anxiety
Asparagus	Vegetables	Evidence:ModerateFolate and Pregnancy Outcomes
Avocado	Fruits	Evidence:LimitedCardiovascular Risk Factor Reduction
Avocado Oil	Oils & Fats	Evidence:PreliminaryCardiovascular lipid profile
Banana	Fruits	Evidence:LimitedBlood Pressure Regulation
Barley Grass	Leafy Greens	Evidence:PreliminaryAntioxidant Activity
Basil	Roots & Herbs	Evidence:PreliminaryBlood Glucose Modulation
Beans	Grains & Legumes	Evidence:ModerateGlycemic Control and Type 2 Diabetes Risk
Beef Liver	Animal Foods	Evidence:ModerateVitamin B12 Deficiency and Anemia
Beets / Beetroot	Vegetables	Evidence:ModerateBlood Pressure Reduction
Berberine	Supplements & Ingredients	Evidence:ModerateBlood Glucose and HbA1c
Black Beans	Grains & Legumes	Evidence:ModerateLDL Cholesterol and Cardiovascular Risk Markers
Black Pepper	Roots & Herbs	Evidence:LimitedBioavailability Enhancement
Black Tea	Teas & Beverages	Evidence:LimitedCardiovascular Risk Markers
Blackberry	Berries	Evidence:PreliminaryCardiovascular Risk Markers
Blackcurrant	Berries	Evidence:LimitedEye Fatigue and Visual Function
Blueberry	Berries	Evidence:ModerateCardiovascular Risk Markers
Bok Choy	Leafy Greens	Evidence:ModerateCalcium Bioavailability and Bone Health
Bone Broth	Animal Foods	Evidence:PreliminaryJoint Health and Osteoarthritis
Brazil Nuts	Nuts & Seeds	Evidence:StrongSelenium Status Improvement
Broccoli	Vegetables	Evidence:PreliminaryChemopreventive and Cancer-Risk Reduction
Broccoli Sprouts	Leafy Greens	Evidence:LimitedChemoprevention
Brown Rice	Grains & Legumes	Evidence:LimitedCardiovascular Risk Markers
Brussels Sprouts	Vegetables	Evidence:PreliminaryCancer Chemoprevention
Buckwheat	Grains & Legumes	Evidence:PreliminaryBlood Glucose and Insulin Response
Cabbage	Vegetables	Evidence:PreliminaryCancer Risk Reduction (Chemopreventive Activity)
Camu Camu	Berries	Evidence:PreliminaryAntioxidant Status and Oxidative Stress
Carrot	Vegetables	Evidence:ModerateEye Health and Vitamin A Adequacy
Cashews	Nuts & Seeds	Evidence:LimitedCardiovascular Risk Reduction
Cauliflower	Vegetables	Evidence:PreliminaryCancer Risk Reduction
CBD	Supplements & Ingredients	Evidence:StrongEpilepsy / Seizure Reduction
Celery	Vegetables	Evidence:PreliminaryBlood Pressure Reduction
Chaga Mushroom	Medicinal Mushrooms	Evidence:Lab & animal onlyAntioxidant Activity
Cherry	Fruits	Evidence:ModerateExercise-Induced Muscle Damage and Recovery
Chia Seeds	Nuts & Seeds	Evidence:LimitedCardiovascular Risk Markers
Chickpeas	Grains & Legumes	Evidence:ModerateGlycemic Control
Chlorella	Seaweed & Algae	Evidence:LimitedImmune Function
Cilantro / Coriander	Roots & Herbs	Evidence:Lab & animal onlyAntimicrobial Activity
Cinnamon	Roots & Herbs	Evidence:LimitedBlood Glucose Modulation
Coconut	Oils & Fats	Evidence:ModerateHDL cholesterol
Collagen	Supplements & Ingredients	Evidence:ModerateSkin Elasticity and Appearance
Collard Greens	Leafy Greens	Evidence:PreliminaryBone Health
Cordyceps	Medicinal Mushrooms	Evidence:LimitedExercise Performance and Oxygen Utilization
Cranberry	Berries	Evidence:ModerateUrinary Tract Infection Prevention
Cucumber	Vegetables	Evidence:ModerateHydration and Electrolyte Contribution
Dark Chocolate	Oils & Fats	Evidence:ModerateBlood pressure and vascular function
Edamame	Grains & Legumes	Evidence:StrongProtein Adequacy for Plant-Based Diets
Edible Mushrooms	Medicinal Mushrooms	Evidence:LimitedCardiovascular Risk Markers
Eggplant / Aubergine	Vegetables	Evidence:LimitedLipid-Lowering Effects
Eggs	Animal Foods	Evidence:StrongProtein Quality and Muscle Synthesis
Elderberry	Berries	Evidence:LimitedUpper Respiratory Infection (Cold and Influenza) Symptom Duration
Extra Virgin Olive Oil	Oils & Fats	Evidence:ModerateCardiovascular disease
Flaxseed	Nuts & Seeds	Evidence:ModerateCardiovascular Risk Reduction
Garlic	Roots & Herbs	Evidence:ModerateCardiovascular Effects
Ghee / Clarified Butter	Oils & Fats	Evidence:LimitedCardiovascular Risk: Saturated Fat Debate
Ginger	Roots & Herbs	Evidence:ModerateGinger for Nausea and Vomiting
Ginseng	Roots & Herbs	Evidence:LimitedCognitive Function and Mental Performance
Goji Berry	Berries	Evidence:LimitedEye Health and Macular Protection
Grapefruit	Fruits	Evidence:LimitedCardiovascular Risk Factors
Grapes	Fruits	Evidence:LimitedVascular Function and Blood Pressure
Grass-Fed Beef	Animal Foods	Evidence:StrongProtein Quality and Muscle Mass
Green Tea	Teas & Beverages	Evidence:ModerateBlood Glucose and Insulin Sensitivity
Hazelnuts	Nuts & Seeds	Evidence:LimitedCardiovascular Risk Reduction
Hemp Seeds	Nuts & Seeds	Evidence:ModerateProtein Adequacy and Muscle Maintenance
Inulin	Supplements & Ingredients	Evidence:StrongGut Microbiota Modulation (Bifidogenic Effect)
Kale	Leafy Greens	Evidence:PreliminaryCardiovascular Disease Risk Reduction
Kefir	Fermented Foods	Evidence:LimitedImmune Modulation and Anti-inflammatory Effects
Kidney Beans	Grains & Legumes	Evidence:ModerateBlood Glucose Management and Glycemic Index
Kimchi	Fermented Foods	Evidence:LimitedMetabolic Effects
Kiwi	Fruits	Evidence:ModerateGastrointestinal Transit and Constipation
Kombucha	Fermented Foods	Evidence:LimitedGut Microbiome Effects
Lemon	Fruits	Evidence:ModerateIron Absorption Enhancement
Lentils	Grains & Legumes	Evidence:ModerateGlycemic Control
Lime	Fruits	Evidence:ModerateVitamin C and Immune Function
Lion's Mane Mushroom	Medicinal Mushrooms	Evidence:LimitedCognitive Function and Neuroprotection
Maca Root	Roots & Herbs	Evidence:LimitedLibido and Sexual Function
Macadamia Nuts	Nuts & Seeds	Evidence:ModerateCardiovascular Risk Reduction
Maitake Mushroom	Medicinal Mushrooms	Evidence:PreliminaryImmune Modulation and NK Cell Activation
Mango	Fruits	Evidence:ModerateImmune Support (Vitamin C)
Maqui Berry	Berries	Evidence:LimitedPostprandial Blood Glucose Attenuation
Matcha Green Tea	Teas & Beverages	Evidence:ModerateCognitive Function and Focused Attention
MCT Oil	Supplements & Ingredients	Evidence:ModerateKetone Production and Metabolic Energy
Microgreens	Leafy Greens	Evidence:ModerateConcentrated Phytochemical and Nutrient Delivery
Milk Thistle	Roots & Herbs	Evidence:LimitedHepatoprotection and Chronic Liver Disease
Millet	Grains & Legumes	Evidence:StrongGluten-Free Grain Adequacy
Miso	Fermented Foods	Evidence:PreliminaryCardiovascular Health
Moringa	Leafy Greens	Evidence:LimitedBlood Glucose Regulation
Nutritional Yeast	Supplements & Ingredients	Evidence:StrongProtein Nutrition and Amino Acid Supply
Oats	Grains & Legumes	Evidence:StrongLDL Cholesterol Reduction
Onion	Vegetables	Evidence:PreliminaryCardiovascular Risk Factors
Orange	Fruits	Evidence:ModerateImmune System Support (Vitamin C)
Oregano	Roots & Herbs	Evidence:LimitedAntioxidant Activity
Oysters	Animal Foods	Evidence:ModerateZinc, Immune Function, and Immune Senescence
Papaya	Fruits	Evidence:ModerateImmune Support
Parsley	Roots & Herbs	Evidence:LimitedIron Support
Pastured Chicken	Animal Foods	Evidence:ModerateWeight Management and Satiety
Pastured Pork	Animal Foods	Evidence:StrongMuscle Protein Synthesis and Amino Acid Delivery
Peanuts	Nuts & Seeds	Evidence:StrongProtein Quality
Pear	Fruits	Evidence:PreliminaryDigestive Health and Laxation
Pecans	Nuts & Seeds	Evidence:ModerateCardiovascular Risk and Lipid Reduction
Pineapple	Fruits	Evidence:LimitedAnti-inflammatory and Analgesic Effects
Pistachios	Nuts & Seeds	Evidence:ModerateCardiovascular Risk Factors
Pomegranate	Fruits	Evidence:ModerateCardiovascular Health
Popcorn	Grains & Legumes	Evidence:PreliminaryWhole Grain Status and Associated Health Benefits
Pumpkin Seeds / Pepitas	Nuts & Seeds	Evidence:ModerateZinc Repletion and Immune Function
Quinoa	Grains & Legumes	Evidence:StrongProtein Quality and Amino Acid Completeness
Raspberry	Berries	Evidence:LimitedPostprandial Glycemia and Insulin Response
Raw Cacao	Oils & Fats	Evidence:ModerateVascular function and blood pressure
Reishi Mushroom	Medicinal Mushrooms	Evidence:LimitedImmune Modulation and Cancer Adjunct Therapy
Resveratrol	Supplements & Ingredients	Evidence:LimitedHuman Metabolic Outcomes
Rhodiola Rosea	Roots & Herbs	Evidence:LimitedFatigue Reduction and Mental Performance Under Stress
Rose Hip	Berries	Evidence:ModerateOsteoarthritis Pain Reduction
Rosemary	Roots & Herbs	Evidence:LimitedCognitive Performance and Alertness
Saffron	Roots & Herbs	Evidence:ModerateDepression (Mild to Moderate)
Sage	Roots & Herbs	Evidence:LimitedCognitive Function and Memory in Healthy Adults
Salmon	Animal Foods	Evidence:ModerateVitamin D Adequacy
Sardines	Animal Foods	Evidence:ModerateVitamin B12 Adequacy
Sauerkraut	Fermented Foods	Evidence:PreliminaryGut Microbiome and Digestive Health
Sea Moss	Seaweed & Algae	Evidence:Lab & animal onlyGut Health and Prebiotic Effects
Sea Salt	Supplements & Ingredients	Evidence:ModerateElectrolyte Balance
Seaweed	Seaweed & Algae	Evidence:PreliminaryPostprandial Glucose and Metabolic Effects
Sesame Seeds	Nuts & Seeds	Evidence:LimitedCardiovascular Effects
Shiitake Mushroom	Medicinal Mushrooms	Evidence:ModerateCancer Adjunct Therapy (Lentinan IV)
Snap Pea	Vegetables	Evidence:PreliminaryBlood Glucose and Glycemic Response
Soybeans	Grains & Legumes	Evidence:StrongProtein Adequacy (Complete Protein, PDCAAS ~0.9)
Spinach	Leafy Greens	Evidence:LimitedCardiovascular Function and Blood Pressure
Spirulina	Seaweed & Algae	Evidence:LimitedLipid Profile and Cardiovascular Risk Markers
Squash	Vegetables	Evidence:ModerateVitamin A Adequacy and Eye Health
Strawberry	Berries	Evidence:LimitedCardiovascular Risk Reduction
Sunflower Seeds	Nuts & Seeds	Evidence:ModerateVitamin E Status and Oxidative Protection
Sweet Potato	Vegetables	Evidence:ModerateVitamin A Status
Swiss Chard	Leafy Greens	Evidence:PreliminaryCardiovascular Function
Tempeh	Fermented Foods	Evidence:LimitedCholesterol and Cardiovascular Health
Tomato	Vegetables	Evidence:LimitedProstate Cancer Risk Reduction
Turmeric	Roots & Herbs	Evidence:LimitedOsteoarthritis and Joint Pain
Walnuts	Nuts & Seeds	Evidence:ModerateCardiovascular Risk Reduction
Watercress	Leafy Greens	Evidence:LimitedDNA Damage Reduction and Carcinogen Detoxification
Watermelon	Fruits	Evidence:ModerateHydration and Electrolyte Balance
Wheatgrass	Leafy Greens	Evidence:PreliminaryUlcerative Colitis Symptom Management
Whey Protein Isolate	Supplements & Ingredients	Evidence:StrongMuscle Protein Synthesis and Lean Mass Accretion
Wild-Caught Fish	Animal Foods	Evidence:ModerateCardiovascular Risk Reduction
Yogurt	Fermented Foods	Evidence:StrongLactose Digestion
Zucchini / Courgette	Vegetables	Evidence:PreliminaryEye Health and Macular Degeneration