No matter which聽superfood you choose 鈥 whether it鈥檚 Moringa, acai or kale 鈥 you鈥檙e going to reap the benefits of eating super聽nutrient-dense foods. That said, there are some varieties that pack more nutritional punch than others. But when you can choose something similar to what you鈥檙e already eating that is actually聽healthier, why wouldn鈥檛 you? We polled top nutritionists to find out which superfoods they prefer over others and why, plus how to make the switch from one to the other. Prepare to feel crazy healthy.


1. Instead of spinach or kale, go for broccoli rabe.聽If you鈥檙e cooking up a veggie side dish, spinach and kale are both healthy choices, but broccoli rabe is better for a few reasons. While spinach is packed with vitamins A and K and has anticancer benefits, Keri Glassman, MS, RD, CDN, and founder of Nutritious Life and the Nutrition School, explains that 鈥渃onventional non-organic spinach stands highest on the list of vegetables with pesticide contamination, according to the USDA Pesticide Data Program.鈥 So if you can鈥檛 get organic spinach, swap it for broccoli rabe.

What鈥檚 so great about broccoli rabe? First, it doesn鈥檛 make the list of the most highly contaminated vegetables. Woo! 鈥淚t also contains less calories, less sodium and more iron than kale,鈥 Glassman says. She also says that it鈥檚 a good idea to mix up your leafy greens regularly in order to balance out the nutrients you鈥檙e getting, so broccoli rabe is a fun, new choice.


2. Instead of blueberries or strawberries, go for blackberries.聽All berries are superfoods, but dietitian Sarah Krieger notes that blackberries are high in anthocyanins, pigments found in certain foods which are known to be cancer fighters. 鈥淏lackberries also have more fiber than their berry friends for the same portion,鈥 she explains.

Almond milk

3. Instead of pre-bottled fruit and veggie juices, go for plant-based protein powder and almond milk.聽No matter how healthy they may seem, pre-bottled juices (even veggie ones!) often contain a ton of sugar. And that doesn鈥檛 necessarily mean artificial sugar is added. 鈥淓ven if a juice proves to have a totally natural ingredient list full of only fruits and vegetables, it鈥檚 easy for the sugar content to be overdone,鈥 says Glassman. 鈥淭hese juices offer you sugar, but not much else,鈥 she continues. Why is their nutritional value so low? When fruits and veggies are made into juice, they鈥檙e stripped of their natural fiber, which also means they won鈥檛 leave you feeling full and satisfied. Instead, Glassman suggests a plant-based protein powder mixed with almond milk. 鈥淭his is a聽perfect mix of healthy fats, proteins and carbs to energize you and satiate your hunger 鈥 without spiking your blood sugar,鈥 she says.


4. Instead of chia seeds, go for hemp seeds.聽Chia seeds are delicious and add a unique texture to pretty much anything you put them in, but Marie Spano, a sports dietitian, thinks there鈥檚 a better seed choice out there. 鈥滻f you plan on adding seeds to your yogurt, smoothie or salad, choose hemp seeds over chia,鈥 she says. 鈥淛ust one serving contains nearly half the amount of magnesium you need each day (and double the amount in chia seeds), in addition to 20 percent iron and zinc and double the protein of chia seeds.鈥 So yeah, you鈥檙e going to get a whole lot more out of your smoothie bowl聽with this simple swap.

Red Grape Juice

5. Instead of superfood powders, go for聽100 percent grape juice.聽You鈥檝e probably seen superfood powders in grocery stores, and while they seem like an appealing way to get nutrients, Spano says they鈥檙e not all they鈥檙e cracked up to be. 鈥淚nstead of superfruit powder blends, which may have some of their ingredients destroyed during processing to turn it into a powder, leaving you with less nutrition in your glass, opt for 100 percent grape juice made with Concord grapes.鈥 Yup, grape juice. Just like when you were a kid. 鈥淚t packs a powerful punch with 250 milligrams natural grape polyphenols (a type of phytochemical found in plants that has antioxidant properties), is an excellent source of vitamin C and has nearly 20 years of research showing it helps support a healthy heart.鈥 Sign us up.

Butternut squash on a wooden board

6. Instead of sweet potato, go for butternut squash.聽Sweet potatoes are all the rage 鈥 and for good reason. We mean, sweet potato fries, right!? Sarah Asay, dietitian at bistroMD, says that instead of a roasted sweet potato, you should give butternut squash a try. Why? 鈥淚t has less calories and net carbohydrates (total carbohydrate minus fiber) per serving. The carotenoids (AKA plant pigments) that give this winter squash a vibrant color also provide over half our daily needs of vitamin A in just one cup!鈥 Vitamin A boosts your immune system and keeps your eyes healthy, so we鈥檇 say that鈥檚 pretty crucial.

Would you try any of these superfood swaps? Tell us what you think @BritandCo!

(Photos via Getty)