Ever wondered what it takes to get as healthy as possible? Today, healthy and organic eating is trendier than ever. If you’re wondering how you can eat better and improve your health, we’ve compiled a list of the top 40 superfoods you should be eating. These foods are all packed with essential nutrients needed to keep your body healthy both now and for years to come.
In addition to this superfoods list, we’ve also provided you with some top tips about healthy eating resources and supplements. If you’re looking to make some changes in your life, we have you covered with this guide to healthy living.
Almonds are rich in the antioxidant Vitamin E, which is known to improve the health of your skin and hair. Antioxidants, by definition, help get rid of toxins from the body. They are also a good source of fiber, protein, and healthy fats.
If you’re on a diet, watch your serving size, though. A serving of almonds is only 14 grams, or a small handful, and just that little amount packs in 160 calories. So if you’re looking to watch your weight, watch your portion sizes when eating nuts.
Did you know that apples fight cancer? Well, apple skins contain a substance called quercetin, an anti-inflammatory known to decrease the risk of lung and prostate cancer, as well as other diseases like Alzheimer’s. If you’re wondering if you’re an apple a day really does keep the doctor away, the answer may be yes.
Arugula is a healthy addition to any salad. It is known to be high in calcium, Vitamin K, Vitamin C, and folate, which is especially recommended during pregnancy. Look for ways to add arugula into your food for an extra-nutritious meal.
Avocados are a wonderful food to give your body just the right kind of fat it needs. One avocado has about 230 calories and 14g of monounsaturated fat, the kind of fat your body needs and that doesn’t clog your arteries. If you don’t like plain avocados, check out some lean guacamole recipes you can use instead of mayo on a sandwich.
Bananas make a tasty addition to any smoothie, but did you know they’re good for your heart too? They are a super source of potassium, and a diet rich in potassium can reduce your blood pressure and lower your risk of heart disease. Keep adding bananas to your smoothies and shakes for a heart-healthy boost.
Conventional wisdom says to eat a diet of many colors. What blue food should you be eating? Blueberries! This summer berry is rich in a host of nutrients, including potassium, folate, vitamin C, and B6. Additionally, blueberries are high in fiber, helping your body maintain a healthy cardiovascular system.
7. Bok Choy
Curious about bok choy? This green superfood is packed with fiber, protein, vitamins C, K, A, and B6, calcium, and manganese. It’s no wonder bok choy is one of the best ingredients you can add to your salad or your favorite Asian recipe.
Broccoli may just be the ultimate superfood (In the family is also the maca root, another known superfood). This emerald-colored vegetable is loaded with nutrients that keep the eyes, skin, heart, and immune system healthy. Some of these include vitamin A, vitamin B1, vitamin E, vitamin C, manganese, choline, phosphorus, and folate. Broccoli is also in dietary fiber. To steer clear of pesticides, opt for organic broccoli when shopping.
Carrots are known to be good for your eyes, but is that actually true? It is true that carrots contain vitamin A and beta-carotene, which are associated with eye health. Carrots are also a good source of antioxidants, iron, folate, copper, and manganese. Carrots are yummy raw or can be used to complete a salad or juicing recipe. Get creative with carrots and start incorporating them into your diet, or add some to your garden for a home-grown threat. They also promote hair growth!
Coming in at number ten is Chia. Chia is a superfood seed native to Central America. Today, they have become a popular part of healthy diets for their omega-3 and omega-6 fatty acids, which help brain development and strengthen the immune system. Chia seeds also have been linked to lowering the risk of breast and cervical cancer. If you’re athletic, you may be happy to know that chia seeds help people build muscle and burn fat. Who knows? Chia just might help get you those abs you’ve been hoping for.
Chili peppers get their pungent flavor from a compound known as capsaicin. Capsaicin has been shown to have antibacterial properties and can help the body fight infections. It has also been found to reduce LDL cholesterol levels in overweight individuals.
In addition to being a delicious spice, adding some cinnamon to your diet introduces powerful antioxidants that cleanse the body of toxins. It also has anti-inflammatory properties and can help diabetics as it has been shown to increase sensitivity to insulin.
13. Dark Chocolate
There’s good news for chocolate lovers: dark chocolate is a great addition to any healthy diet. But not all chocolate is created equal. Look for chocolate that’s low in sugar with deep black color for maximum benefits. It turns out the cacao in dark chocolate contains powerful antioxidants that help the body fight cancer and lower bad cholesterol levels. But pay attention to serving sizes: while eating a whole bar might be bad for your waistline, indulging in a square or two of premium chocolate can prove to be good for your health. Aka this is code for chocolate being healthy!
Dates may be a lesser-known superfood, but their benefits are brilliant. Rich in iron, an essential nutrient, and can be helpful for those on a vegetarian or vegan diet who don’t get iron from meat. They are high in fiber and help support a healthy digestive system, as well as aid in reducing blood pressure. Plus, dates can be used as a substitute for sugar in recipes, offering a healthier alternative when making bars or cookies.
Eggs are a perfect source of protein. Easy to portion, they are also rich in B vitamins 2, 6, and 12, GNC, as well as vitamin D. The whites also contain the minerals zinc, copper, and iron.
Have you considered adding flaxseed to your diet? A trendy food beginning in 2012, flaxseed is still popular today. A tablespoon of flaxseed contains just about 50 calories and a whole lot of nutrients. Some call it the world’s greatest wonder food. Flaxseed is rich in fiber and omega-3 fatty acids, doing amazing things for your heart health. It’s also high in a substance called lignans, which have powerful antioxidant qualities. Flaxseed mixes well with a lot of foods, so blend some of this wonder food into your oatmeal or drinks for a healthy punch.
Ginger, a common spice found in curries and teas, is associated with treating nausea, including morning sickness during pregnancy. It may also be beneficial in easing muscle pain and soreness.
Adding some grapes to your lunch is a good way to bring in some mid-day nutrients. During an 8-hour day, your body needs adequate nutrition to keep you going, and grapes offer a healthy, clean snack you can take anywhere. They include antioxidants known to help prevent mouth, throat, pancreatic, and lung cancer. If your intentions are to lose weight, eating a healthy snack throughout the day will also help keep your metabolism burning, helping you achieve weight loss goals.
19. Green Tea
Where there is a superfoods list, you can always find green tea, which is fair since it can do some amazing things for your health. Not only does it help keep you hydrated, it can also give you an energy boost with its caffeine content. This drink is packed with antioxidants that aid in fighting cancer and promoting fat loss. Plan to drink 2 to 3 cups per day to reap green tea’s benefits. No wonder tea is the most popular beverage in the world!
Hemp seed, like flaxseed, is loaded with omega-3 and omega-6 fatty acids, making for a heart-healthy addition to any food. The hemp is also shown to have anti-inflammatory benefits. Hemp seeds can be made into butter and milk, and these seeds offer a great non-animal source of protein.
21. Inca Berries
These Inca Berries are native to the Amazon rainforest. These little berries are surprisingly protein-rich. They are also loaded with vitamins A and C, making for a healthy and satisfying snack.
22. Jalapeno Peppers
Like chili peppers, the capsaicin in jalapeno peppers gives them their spicy kick and also helps to protect against infection. Jalapeno peppers have been shown to relieve nasal congestion and ease high blood pressure and headaches. be careful about giving this to kids, its not always a good idea.
Kale became trendy in 2013—a trend that continued into 2014 and beyond—and for good reason. this plant offers a lot of nutritional value. Leafy green kale is very high in fiber, with one cup containing 5 grams. It’s a low-calorie food with zero fat, which makes it a favorite among dieters. Kale also offers plenty of vitamins, making this leafy green a storehouse of healthy nutrients.
Though small, kiwis pack in a lot of vitamins, including vitamins C, K, and E. They’re also a great source of folate and potassium, as well as dietary fiber. Add these little superfoods to your juices and smoothies for a healthy dose of vitamins! The boost of vitamins helps bring vibrancy to your skin through a sunburst if flavor.
While you may not want to sink your teeth into a lemon, you can help your body detox by adding bits of lemon in your diet. This sour fruit is high in vitamin C and citric acid and is shown to help keep your digestive system in a normal rhythm. Leon is also associated with boosting skin vibrancy and is sometimes included in beauty products.
Why not add lemon to your water for some extra flavor and vitamins? Lemon water is a great alternative to sugary drinks for diabetics, as it won’t affect your blood sugar. Whether you’re diabetic or just want to get in some extra nutrients, add some lemon to your water to make your body happy.
26. Mustard Greens
Hoping to live as long as possible? Eating mustard greens just might help you do that. Mustard greens offer mega benefits. They are high in antioxidants, meaning they can help prevent various forms of cancer. Their concentration of vitamin A also helps build and strengthen bone tissue, helping your body stay stronger for longer. They also help lower cholesterol for a healthier heart.
This classic hot cereal makes for a great breakfast. Oatmeal is a whole grain, which can lower your risk of heart disease and diabetes. The fiber in oatmeal helps keep you feeling full, reducing your desire to eat snacks later in the day and helping to keep your waistline thin. Watch out for the add-ins, though. Check the ingredients on the oatmeal you buy, and try to only buy natural brands. Instead of the brown sugar, mix in some organic cocoa for an extra flavor (and antioxidant) boost. Oatmeal is also great for on the go super food snacking when rolled into little balls to go.
28. Olive Oil
Skip the artificial, fatty dressings and choose olive oil as your go-to salad dressing. Olive oil is rich in monounsaturated fat, which helps the body absorb the carotenoids and antioxidants in vegetables. If you’re looking to get the most out of your salad, using some olive oil is an easy way to help your body absorb the most nutrients in your salads possible. There’s no doubt that olive oil tops off the perfect salad.
Pomegranates and pomegranate juice are high in vitamin C and antioxidants, which boost the immune system and protect against cancers. They are also linked to the prevention of Alzheimer’s disease. You can also take pomegranate capsules, which come in the powdered form as well as pills in 5000 mg and 100 mg.
Quinoa is getting a lot of hype these days, and for good reason. This grain, which looks like couscous, is super high in protein and is perhaps the most fiber-rich grain in the world. It has high amounts of iron, manganese, and riboflavin. Quinoa can be used to make snack foods such as chips, which are a healthier alternative to greasy, salty potato chips.
Radishes are an underrated superfood but contain many ingredients that are essential to optimal health. They are known to reduce excess mucus, which helps them soothe sore throats and sinuses. They are also high in vitamin C, helping the immune system fight infections that could enter the body. Finally, the properties in radishes help break down and eliminate toxins, creating a cleansing effect that helps protect the body against cancer. Look for radishes in the organics section to avoid pesticides.
32. Red Wine
If you’re looking to optimize your health, skip the cocktail and opt for red wine instead. Red wine contains tannins (which make wine red), and these tannins contain procyanidins, a compound that helps prevent heart disease. Red wine also contains antioxidants that help reduce toxins in the body. It may also reduce the risk of prostate cancer. If you’re going to have a drink, choose red wine, but overdoing it could lead to negative health effects. Mayo Clinic recommends limiting consumption to one drink per day for women and two per day for men.
Salmon is high in protein and is an excellent source of vitamins D and B12. It’s also full of omega-3 fatty acids, and depending on the salmon you choose could contain anywhere from 500 to 1500 mg. Getting enough omega-3s matters for regulating blood fats, and they can also aid in depression, asthma, and ADHD. If you’re looking to add some protein to your diet, choosing salmon over red meats is a much better option for your heart.
If you’re looking for a superfood drink, smoothies are a great option for you. Whether you want to lose weight or just want to freshen up your day, a smoothie filled with fruits and vegetables will give you the nutrients you need. Odwalla offers a wide range of superfood smoothies, juices, and protein shakes to pack in the nutrients. If you’re making your own drinks at home, try adding a protein powder to the mix to supplement your smoothie or shake. Any superfood can be added to a smoothie if you’re using a blender.
If you are looking to get more into smoothie making and juicing, try checking out the NutriBullet Rx. Dubbed the “most powerful nutrition extractor” this handy device will pulverize your fruits and vegetables into juice that you can take with you anywhere. You can find a cafe that has lots of smoothie choices, bonus points if they have a coupon as well.
Some might call spinach the original superfood, as its nutritional attributes have been known for a long time. But the facts are true that spinach is an important part of a healthy diet. By adding spinach to your diet, you provide your body with a low-calorie source of protein, fiber, calcium, folate, manganese, and copper. You also get a healthy dose of vitamins A, C, E, and K.
36. Superfood Supplements
If you want to add some extra nutrition to your regular foods, consider a powered supplement you can add to your regular diet. It’s easier than ever to find a superfood powder that works for your lifestyle. Powders such as Boku, Moringa, Texas Superfood Powder, or Phion Green Superfood Powder. If powders aren’t your thing, consider a supplement in capsules like Spirulina or Schulze to give your body that extra boost. Purchasing a supplement can be worth it to give your body what it really needs. You can find these at a vitamin store.
37. Sweet Potatoes
Sweet potatoes aren’t just for Thanksgiving. They are a great source of five vitamins, including vitamin A, C, B1, B2, and B6. They also contain manganese, copper, and pantothenic acid. Young kids often like the sweetness of this superfood, making sweet potatoes a healthy option for the whole family.
Turmeric, a spice found in Asian foods, is known to function as an anti-inflammatory, due to the chemical curcumin found within it. According to Dr. Oz, turmeric is thought to lower cholesterol levels, stress levels, and fight cancer. This exotic spice also adds a nice dash of flavor to any dinner, making it a great addition to any kitchen.
Walnuts, though high in fat, are rich in omega-3 fatty acids which improve heart function. If you’re looking to strengthen your bones, walnuts are the way to go, as they have been shown to be linked to a stronger, healthier skeletal system.
Zucchini is another food high in omega-3 fatty acids, making it beneficial for the heart. This squash is also high in B vitamins 1, 2, and 6, and also offers a good dose of niacin and zinc, which help the immune system to function properly.