Goji Berries: Skip the Hype, Try Blueberries
Goji berries have exploded in popularity, promising everything from anti-aging to immune boosts. But recent studies, including a 2024 review from the Journal of Nutrition, show that their antioxidant levels aren’t much higher than regular berries, and their benefits for immune health are often exaggerated. Add to that the price tag—goji berries can cost up to six times as much as fresh blueberries per ounce. Blueberries, on the other hand, are widely available, affordable, and backed by strong research for heart and brain health. They’re packed with anthocyanins, which multiple clinical trials have shown to reduce inflammation and support cognitive function, according to Harvard Medical School. So if you’re looking for a daily superfood, reach for a handful of blueberries instead.
Chia Seeds: Flaxseeds Do It Better
Chia seeds are everywhere, from influencer smoothies to breakfast bowls, but their reputation as a miracle omega-3 source is misleading. According to the National Institutes of Health, chia seeds contain alpha-linolenic acid (ALA), a form of omega-3 that the body struggles to convert into the more beneficial EPA and DHA found in fish oil. Flaxseeds, however, not only contain more ALA per serving but also provide lignans—powerful antioxidants linked to lower cancer risk in over 50 studies. For a fiber and omega-3 boost, ground flaxseed is more effective and easier for the body to digest, as shown in a 2023 meta-analysis in the British Journal of Nutrition.
Coconut Oil: Olive Oil Wins Hands Down
Coconut oil has been marketed as a heart-healthy fat, but the reality doesn’t match the hype. A 2024 World Health Organization advisory warns that coconut oil is over 80% saturated fat, which can raise LDL cholesterol levels—a risk factor for heart disease. Olive oil, especially extra virgin, is rich in monounsaturated fats and polyphenols, which have consistently been linked to lower rates of heart attacks and strokes in dozens of studies, including the groundbreaking PREDIMED trial. The Mediterranean diet, which features olive oil, was recently ranked the #1 diet for heart health by U.S. News & World Report in 2025. For everyday cooking and salad dressings, olive oil is the evidence-based choice.
Kale: Don’t Forget About Spinach
Kale is the poster child of the superfood world, but it isn’t always the superior leafy green. Spinach not only has more iron and magnesium per serving, but it also contains higher levels of lutein and zeaxanthin—nutrients that protect your eyes from age-related macular degeneration, according to the American Optometric Association. Recent USDA nutrient data confirms spinach also provides more folate, which is crucial for cell growth and mental health. While kale is healthy, it’s not uniquely special, and spinach is often cheaper and easier to use in a variety of dishes.
Quinoa: Lentils Are More Nutritious
Quinoa became famous as a complete protein, but lentils beat it in both protein and fiber content per serving. The 2024 Dietary Guidelines for Americans recommend legumes like lentils as a top choice for plant-based nutrition, since they’re packed with iron, potassium, and folate. Lentils cook faster, cost much less, and are a staple in many cultures with low rates of chronic disease. Researchers at the Mayo Clinic published a study last year showing that regular lentil consumption is linked to lower cholesterol and improved blood sugar control, making them an underrated powerhouse.
Acai Bowls: Go For Regular Fruit
Acai bowls look gorgeous on Instagram, but the health benefits are overblown and the sugar content can be shockingly high—some commercial acai bowls have over 50 grams of sugar, according to a 2023 Consumer Reports investigation. While acai is rich in antioxidants, so are most common fruits like strawberries and oranges, which are more affordable and widely available. The CDC recommends eating a variety of colorful fruits for maximum benefit, and there’s no evidence that acai berries offer unique advantages over other fruits. When you want a refreshing treat, reach for a fruit salad instead.
Almond Milk: Choose Soy Milk for Nutrition
Almond milk is often seen as a healthy dairy alternative, but it’s mostly water and contains little protein—typically just 1 gram per cup, compared to 8 grams in cow’s milk or soy milk. A 2025 study from the American Journal of Clinical Nutrition highlights that soy milk is the only plant-based milk with a nutritional profile comparable to dairy, offering all essential amino acids, plus isoflavones that support heart and bone health. Almond milk also requires a large amount of water to produce, raising environmental concerns. For both nutrition and sustainability, soy milk is a smarter choice.
