What are Superfoods and How You Can Use Them

A superfood is a food considered incredibly nutritious or otherwise beneficial to health and well-being. It is typically associated with providing enhanced nutrition beyond the basics without taking supplements.

Superfoods are either nutrient-rich or low in calories. They’re packed full of vitamins, minerals, and other nutrients that benefit our health – but because they’re not calorie-dense (high in fat or sugar), it’s easy to eat them without tucking into too many extra calories. This makes it easier for us to meet the daily recommended intake of five fruits and veg and other healthy foods like oily fish.

What makes one food “super” will depend on your personal preference – so you could say kale is a superfood but so is pomegranate! We all have different ideas about what counts as delicious and nutritious, so there isn’t a list of superfoods everyone would agree on.

Superfoods are also often in season; when there’s plenty of them about at their best, you’re less likely to be able to eat copious amounts without putting on weight because they won’t cost you that many calories.

Superfoods can bring us an array of benefits, too. They offer a way to make healthy food taste great; the nutrients in fruit and veg help our bodies function better both inside and out.

Some superfoods even contain antioxidants that protect cells from damage by “free radicals.” free radicals have been linked to aging and illnesses like cancer, heart disease, and dementia, not something you want hanging around your body!

Here are a few examples of superfoods to add to your shopping list:

Blueberries – they’re a rich source of vitamin C, not to mention antioxidants and fiber. They can help us maintain a healthy heart and immune system, reduce the risk of diabetes and cancer, improve eyesight and boost lung function.

known for being high in calcium (great for strong bones), potassium (for lowering blood pressure), and vitamin K (to help protect cells from damage). It also contains lutein, which helps prevent age-related sight loss.


Low GI carbohydrates have been shown to lower cholesterol levels when included as part of a healthy diet. They’re an easy cook with and can be used in baking, too.


It is bursting with antioxidants and vitamin C. It has been shown to help lower cholesterol and prevent heart disease and cancer.


Excellent source of omega-3 fatty acids, which is good for your brain, joints, and eyes. Eating oily fish like salmon twice a week can reduce the risk of depression by up to 30%


Great for supporting immunity as it contains high levels of vitamin C plus calcium, iron, magnesium, and zinc. It’s also full of antioxidants that may help slow down aging.

How can you use them?

If you’re not sure where to start, try s popular dish made from a superfood or two – for example, our salmon and watercress salad recipe.

Combining ingredients can make healthy dishes even tastier. If you want to be super-efficient at the supermarket, look out for Tesco’s Healthy Living banner – it means we’ve approved a product as being exceptionally nutritious!

When it comes to superfoods, there isn’t one ‘right’ choice – but you’ll find a whole host Tesco on our online shopping so you can enjoy all your favorites from acai berries to za’atar.