On a health kick? Here are 9 superfoods you should know in 2026

May support focus, immune health and energy metabolism

Functional mushrooms such as lion’s mane, reishi and cordyceps have long histories in traditional Eastern medicine and are now widely used in powders, supplements and beverages. Each variety offers different properties: lion’s mane for cognitive support, reishi for immune modulation and cordyceps for energy metabolism, to name a few. Rather than acting as stimulants, they are often framed as supportive ingredients within balanced diets. Functional mushrooms are most commonly added to coffee alternatives, broths, soups or functional drinks.

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Supports gut health, digestion and metabolic balance

Kimchi is a traditional Korean fermented vegetable dish, typically made with napa cabbage, garlic, chilli and ginger—though really, you can make kimchi with a wide variety of vegetables, including mustard greens, cucumbers and many more. It is rich in probiotics and fibre, which support gut health and may contribute to healthy metabolic markers (e.g. weight management, glucose levels, inflammation), while its ingredients provide antioxidant power. Kimchi is also low in calories yet high in flavour, making it easy to incorporate regularly. It can be enjoyed as a side dish, stirred into rice or grain bowls, folded into omelettes or even used as a topping for everyday meals.

Read more: Food fermentation in Asia: a culinary atlas of pickles, pastes and probiotics

Promotes digestive health and supports immune function

Kefir is a fermented milk drink made using kefir grains: small, naturally occurring clusters of bacteria and yeast that resemble cauliflower in appearance and act as a live culture to ferment milk. While typically made with dairy milk, it is now also available in plant-based forms. Kefir contains a diverse range of beneficial bacteria and yeasts, often broader in variety than those found in yoghurt, which may support healthy digestion and immune function. Unlike yoghurt, which relies on a limited number of bacterial strains, kefir’s fermentation process produces a more complex microbial profile (30+ probiotic strains compared to the typical two to six for yoghurt), contributing to its reputation as a more potent probiotic food. Its drinkable format makes it particularly accessible for those looking to increase probiotic intake without changing eating habits dramatically, and it can be enjoyed on its own, blended into smoothies or used as a base for dressings and marinades.

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May support stress management and sleep quality

Rooted in Ayurvedic medicine and commonly consumed as a powder or supplement, ashwagandha is an adaptogenic herb, meaning it aims to help the body adapt to stressors and restore internal balance. It has been studied for its potential role in stress regulation, sleep quality, and cortisol balance—key components of maintaining healthy mental and physical wellbeing. While not a replacement for lifestyle changes, it is often used as part of broader stress-management routines. Ashwagandha is typically added in small amounts to warm drinks such as milk or tea, or taken in capsule form.

Read more: Fibre has entered the chat: why you need to eat more fibre (and how to do it)

Provides antioxidants and supports steady energy and focus

Matcha is made from finely ground green tea leaves and has been central to Japanese culture for centuries. It provides antioxidants, particularly catechins, alongside L-theanine, an amino acid associated with calm, sustained energy and healthy focus. Unlike coffee, matcha delivers caffeine more gradually, helping to avoid sharp spikes and crashes. It can be whisked traditionally with hot water or incorporated into lattes, smoothies and baked goods.

See also: Is hōjicha the new matcha? The rise of Japan’s roasted green tea, explained

Supports connective tissue, joints and skin health

Collagen is a structural protein found naturally in connective tissue and is commonly consumed through supplements or bone broth. It is supposed to provide amino acids that support skin elasticity, joint health and muscle recovery, particularly when consumed alongside adequate dietary protein. As collagen production declines with age, intake has become a point of interest in healthy ageing conversations. Collagen powder is typically stirred into coffee, soups or smoothies due to its neutral taste and easy solubility.

Read more: Why fermented skincare products are the latest luxury must-have

Provides antioxidant support and micronutrients

Moringa comes from the leaves of the moringa tree, which are dried and powdered for culinary and nutritional use. It is rich in antioxidants and contains vitamins A, C and E, all of which contribute to healthy immune and cellular function. Moringa has long been used in traditional diets and is now gaining renewed attention in wellness circles. With an earthy, slightly bitter flavour, it’s best incorporated in small amounts into smoothies, soups, or teas.

See also: 9 healing broth traditions that nourish Asia

Supports gut health, heart health and everyday nourishment

Miso is a fermented soybean paste made using koji mould and is a cornerstone of Japanese cooking. It provides probiotics, plant-based protein and minerals, and regular consumption has been associated with healthy cardiovascular outcomes (despite its sodium content). Unlike raw ferments like kimchi or kefir, which can feel harsh for some, miso is usually consumed warm, making it a gentler and more comforting way to enjoy fermented foods. It can be dissolved into warm water for soup or used in marinades, dressings and sauces.

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