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Superfoods you will eat every week (yes, chocolate is on the list)

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Superfoods: The very word sounds like you’re floating through life on a cloud of quinoa wearing yoga pants with a glow that even Gwyneth would envy. And now the New York Times has shared a list of 14 superfoods you should eat every week. Spoiler alert: chocolate is on the list. No goji berries or obscure powders, just completely ordinary things you can easily pull out of your kitchen cabinet. And it makes us both healthy and happy.

Available foods

What struck me about the list? It’s primarily simple, accessible foods that your mom has always recommended. Apples, oats, spinach… It almost feels like cheating that they fall under the smart label “superfood,” but hey: if it works, it works. No fancy, sugary smoothies with ingredients you can’t pronounce, just: a pumpkin soup, a piece of salmon, a bowl of yogurt with nuts. Healthy food really doesn’t have to mean spending your entire salary on health food.

Chocolate on the list

And then the moment when my heart skipped a beat: dark chocolate. Not as a guilty pleasure, but as a recommended superfood. Those are the studies I like. Dark chocolate (at least 70% cocoa, so no excuses for Kinder chocolate) contains antioxidants, can lower blood pressure, and gives you a better mood. And trust me: melt dark chocolate, mix with almonds, and put it in the fridge – and you have a super delicious snack that satisfies, so you don’t overeat.

The 14 superfoods according to NYT

  • Apples – Fiber, antioxidants, and a crisp bite that always works
  • Bananas – Packed with potassium and natural sugars, perfect on-the-go
  • Oats – The classic for long-lasting energy and a happy belly
  • Pumpkin – Packed with beta-carotene and autumn vibes
  • Spinach – For your iron stores and Popeye vibes
  • Tomatoes – Rich in lycopene, good for skin and heart
  • Oranges – Vitamin C bombs and instant sunshine
  • Wild salmon – Omega-3 for brain, skin, and heart
  • Turkey – Lean, protein-rich, and surprisingly versatile
  • Soy – Plant-based protein for the win
  • Nuts – Good fats and crunchy snack vibes
  • Walnuts – Extra love for heart and brain
  • Black tea – Elegant, relaxing, and packed with antioxidants
  • Dark chocolate – Because health can also taste good

The balance: healthy and cozy

The beauty of this list is that it’s not about restrictions or detox. It’s not a juice cleanse, and there are no lifelong bans on white bread or pasta. On the contrary, it’s about balance. You don’t have to be a foodie to use the list. Start the day with oats, throw some spinach on your lunch sandwich, grab an apple with nuts as a snack, and end the day with – yes, a piece of chocolate. See? Not rocket science. Just results.

Eat with a plan (but without stress)

Since I discovered this list, I play a little superfood bingo throughout the week. No stress – just awareness. Monday: pumpkin soup. Tuesday: salmon with spinach. Wednesday: oats with banana for breakfast. Friday? Apple with peanut butter and chocolate for dessert. So easy. And the best part? You really feel it: fewer energy dips, more energy, and – let’s be honest – the feeling that you have your life under control.

For the bag, the fridge, and the heart

Many of the superfoods are perfect to take on the go. An orange in your bag is a mood boost (and a little splash of color), a handful of nuts saves you from snack cravings, and tomatoes are perfect in your pasta salad to go. Convenient without meal prep stress or hours in the kitchen.

Weekend bonus: chocolate & tea

For the weekend, I save my favorite combination: black tea and a piece of dark chocolate. Preferably with lavender in the background and the phone far away. Black tea is packed with antioxidants, just like the chocolate. So what you call relaxation, I call a thoughtful health strategy. Tactical enjoyment, we call it.