Almonds
Even though almonds are high in fat, they are a way for you to reduce
the risk of getting heart disease. They effectively lower your LDL
Cholesterol, often referred to as the “bad” cholesterol. Almonds have
been credited with helping you feel full when they’re added to a meal,
helping to gain muscle when combined with weight lifting, and helping to
stave off hunger as a snack between meals. Consider using almond butter
that contains only almonds if you aren’t a fan of chomping up whole
nuts.
Apples
Turns out there’s a lot of truth in the apple a day adage. Aside from
the obvious benefits of containing fiber and helping regular digestive
bacteria, apples contain polyphenols that offer an assortment of
benefits. The most impressive of which is they’re able to help regulate
your blood sugar levels, which can be of great use in weight loss, and
help you stay focused throughout the day. To get the full benefit,
consider spending a bit more for organic rather than conventional. It’s
not that there’s more vitamins in an organic apple, but you’re leaving
out a lot of the toxins and pesticides that get sprayed onto ordinary
apples.
Apricots
These are another heart-healthy fruit option, and can help out your
eyes due to the high beta-carotene usually attributed to carrots. They
also contain fiber and antioxidants in the form of Vitamin A. The other
great quality is that they taste good, with a tart and sweet flavor that
makes them a welcome addition to the range of fruits that you eat.
Asparagus
The major takeaway on asparagus is that it hits on two levels: it
provides antioxidants, and also works as an anti-inflammatory, so you’re
fighting free radicals and making it easier for your body to maintain
it’s natural state of being.
Avocados
Avocados do contain a decent amount of fat, but it’s the good kind of
fat, and these can actually help your heart, rather than weigh it down.
Guys: these can help with the prevention of prostate cancer. Other top
benefits are that it can help prevent other cancers, keep your
cholesterol at healthy levels, and help prevent strokes. Useful if you
have a family history of stroke.
Bananas
Most of us know that bananas contain a good amount of potassium, but
it’s also a good source of fiber. When combined, these two features make
bananas one of those foods you should try to consume on a daily basis.
Why is potassium so important? It helps to regulate your blood pressure,
and this does a great service to your overall heart health, and
well-being.
Basil
Basil is an herb that has a lot going for it. The flavonoids it
contains may help ward off invading cancer cells. This alone would be a
good idea to pick up some fresh basil the next time you’re out. There
are a lot of recipes that call for basil, but the one that packs the
most basily punch is pesto. With the other ingredients of pesto also
being good for you, namely garlic, pine nuts, and extra virgin olive
oil, this is a tasty sauce that can break up the marinara routine.
Beans (several kinds)
Beans are getting more and more attention as a good carbohydrate to
balance out protein dishes. This is because they don’t spike your blood
sugar levels like some complex carbs do, and they contain a good amount
of fiber. There are plenty of varieties to chose from, such as Kidney
beans, Lima beans, Navy beans, Pinto Beans, and the one that’s most
commonly found: Black beans.
Beets
The betalains in beets aren’t found in many foods that make it to the
dinner table, and unless you want to eat prickly pears this makes a
better option. They’re a staple in menu items like Greek salads and can
be cooked up as a side item by following one of the many recipes found
online. If you don’t like the taste of beets there are several ways to
cook them up so you’re not just eating a mouthful of straight beets.
Bell Peppers
Whether you go with green, red, or yellow bell peppers, you’re going
to get good nutritional value, not just in the form of phytonutrients,
but also from Vitamin C, which bell peppers are a surprising source.
They’ve also got antioxidants in them that can help you avoid diabetes,
and can help you prevent a buildup of cholesterol which can lead to a
host of other problems.
Berries
Many types of berries can offer you plenty of antioxidant support, as
well as add a burst of flavor to a dish, a meal, or all by themselves.
Blueberries have been shown to help the belly fat fight and help you
avoid cardiovascular diseases. Cranberries can help with yeast
infections, tooth health,and certain types of cancers. Goji Berries rank
extra high in antioxidants. And raspberries contain a good amount of
potassium which can help with blood pressure levels.
Broccoli
Aside from feeling like a giant by eating these tiny trees, broccoli
packs a lot into a regular serving. It’s got fiber to help with
regularity and keeping blood sugar levels optimal, it helps the heart
and eyes with lutein, and can help prevent cancer. It’s also been shown
to help with sun damage, and is good for bones and can help with the
nervous system.
Brown Rice
Often used as a substitute for white rice, brown rice contains a
decent amount of fiber, could lower your cholesterol, and even has
phytonutrients that can really help out the body. It can easily be put
into recipes that call for white rice, as its been shown to reduce your
risk for developing type 2 diabetes.
Brussels Sprouts
Many kids leave their brussels sprouts untouched on their plants, and
it’s hard to reason with them by telling them they’re a superfood. But
if they only knew that these could help prevent cancer and provide
support to their cardiovascular system, they might hold their nose and
chew them up. And since some adults actually prefer the taste, it’s a
win-win situation.
Cabbage
Packing more Vitamin C support that the orange, cabbage is a great
way to help keep healthy during flu season or anytime of the year. But
it doesn’t stop there, it also acts to detoxify the body, and can help
your brain function at its best. Worried about getting Alzheimers
because it runs in the family? Make sure you get regular cabbage intake.
Cantaloupe
It’s been said that you burn more calories by eating cantaloupe than
what it contains, but that may be a bit of an exaggeration. But that
doesn’t mean it doesn’t belong on your list of foods to eat regularly.
It’s got an alkaline effect on the body and can help your pH levels from
getting too acidic. Not to mention it’s also great tasting, so it can
add a lot of flavor to your day.
Carrots
Yes, carrots do actually help with good vision, and they can also
help prevent cancer, and they can help slow down the aging process of
cells. But that’s not all, they’ve also been shown to help with heart
disease, and can have a cleansing effect by providing the liver with
Vitamin A so it can do its job better.
Cashews
Cashews aren’t just yummy, they can also help with heart, bone, hair
and skin health. Whenever you’re dealing with nuts you’ll want to make
sure you go organic and try to get them raw so you avoid the roasting
process which involves added salt and more processing. You can roast
them yourself quickly and easily if that’s how you prefer to eat them. 
Cauliflower
There are plenty of benefits to cauliflower and it makes a great
partner to broccoli. They can help prevent cancer, help you digest other
foods more easily, and can help with any weight loss efforts. Expecting
Moms: This is a good source of folate, so if you’ve been looking to add
more of that to your diet you can count on cauliflower.
Cherries
Like nearly all of the superfoods on this list, cherries hit on
multiple levels. They can help improve your memory, as well as having a
substantial amount of beta carotene. You might also want to consider
eating cherries to help put you out for the night, as they’re a natural
source of melatonin.
Chickpeas
Chickpeas can help you avoid getting diabetes, and they are also a
great source of fiber so they’ll keep you more regular. They’ll also
help balance out your blood sugar, and help you avoid cardiovascular
problems. One of our favorite ways of getting more garbanzo beans into
our diet is by eating hummus, a tasty dip for whole wheat or rye
crackers as well as pita bread.
Cucumbers
Cucumbers are a good source of water, and while that might sound
funny they help to rehydrate the body in a different way than drinking a
glass of water does. When preparing them you may be tempted to peel
them first since the skin can be hard to chew up, but since it’s packed
with Vitamin C so you want to leave them on, or at least leave some of
it on.
Dark Chocolate
This is one of the superfoods that many people will not have a
problem eating. While it may not be as ubiquitous as milk chocolate this
is worth going out of your way for. It’s got antioxidants and has been
shown to help with the heart, the brain, and glucose levels. It can even
help with tooth health. What’s not to love?
Eggplant
Eggplant is a very versatile food, and very easy to prepare as a side
dish, or to add in to vegetable medleys. Aside from helping you out
with your weight loss efforts, it can help you avoid cancer and give
your skin a healthier glow. It’s one food that is easy to incorporate
into your regular menu, and one that you can feel good about eating.
Flax
The fiber in flax is what gets its foot in the superfood door, but
it’s also packed with omega-3, which you’d usually find in a fish
source. Men and women both benefit from its anti-cancer benefits, men
with prostate cancer and women with breast cancer. Toss in the evidence
showing this can help ward off heart disease, diabetes, and stroke and
this is a bona fide winner.
Grapefruit
Many times grapefruit is given to heart patients after surgery. It’s
also listed on many fad diets as a way to lose weight quickly. But
losing weight alone won’t get a food onto this list. It’s also been
shown to help prevent the onset of arthritis as well as keeping
cholesterol levels low, and can even help get you through the common
cold.
Grapes
Make sure you mix up your grape intake between the different
varieties. Just be sure not to overdo it because while they may not have
any fat content, they do contain sugar which you’ll need to burn off.
The phytonutrients alone are worth adding these to your shopping list.
Green Beans
Green beans are a popular side dish staples on many homes across the
country. They’re relatively easy to prepare, and contain a good amount
of antioxidants and help with the cardiovascular system. Just be sure to
go easy on the butter when you top them off. Organic green beans tend
to taste better and need less sprucing up with butter and other
toppings.
Green Tea
The only beverage to make our list, green tea has long been touted
for its antioxidant value, but it’s got a lot of tools in its toolkit.
It can help with everything from regulating blood pressure to warding
off heart disease and cancer. It’s been linked directly to helping
prevent skin cancer, and to help with skin wrinkles and other aging
signs. It doesn’t have to be hot green tea, you can let it cool and pour
it over ice and it will still retain its benefits.
Greens
Eat your greens! Many people find them hard to incorporate into a
meal, but you can treat them just like spinach in a salad. Collard
greens can help detox the body, Mustard greens contain plenty of
vitamins and minerals, Turnip greens get you the iron your body needs,
Swiss chard can help you with your blood glucose levels, and Kale has
carotenoids that make it great for adding to a green smoothie.
Honey
Honey can help you prevent things like cancer and heart disease, and
if that’s not enough it can also help regular blood glucose levels. Try
adding a teaspoon of honey and the juice of half a lemon to a cup of hot
water in the morning. It can make a great replacement for a cup of
coffee, and can prepare your digestive system for the work ahead of it
for the day.
Honeydew
It’s all in the color really. Because these have their green hue it
shows they have zeaxanthin, which can help your eyes as you get older.
It can be a little boring eating plain honeydew, so why not mix it up
with another superfood on our list that goes well with it: cantaloupe. A
melon salad is easy to mix up, and adding watermelon can make it a
colorful superfood feast.
Kimchi
This is a staple in Korean cuisine, and Korean newspapers ran pieces
on how it is believed that kimchi was responsible for stopping the
spread of SARS throughout the country. Whether or not that was the case,
it’s still a beneficial addition to most meals. The most common way it
is prepared is with fermented cabbage. It is thought to help aid in
digestion the same way that sauerkraut does, by providing digestive
enzymes to help us break down the foods we eat more easily.
Kiwi
Whether you go with the standard green variety, or the harder-to-find
gold, kiwis are a great source of phytonutrients and fiber, as well as
packed with vitamins and minerals. They go great in fruit salads, or
they’re great by themselves. Eating tip: Cut it in half and spoon it
right out of the peel. Fast, easy and yummy!
Lemons and Limes
There are plenty of reasons to start using more lemon and lime in
your cooking, or even squeezed into your water. They can help with
conditions like indigestion and constipation, and can even be a solution
for fevers. Several hair and skin products also contain these natural
citrus extracts in them, so it only makes sense to get on a first name
basis with them.
Lentils
Lentils often make the list of some of the healthiest foods on the
planet. Tim Ferriss includes them in his Slow-Carb Diet in the book The
Four Hour Body as a way to balance out proteins without eating carbs
that will make you fat. In addition they’ve been shown to help with
cholesterol levels, heart and digestive health, and giving you a boost
of energy.
Mango
If you’re already a fan of mango, but find that you don’t eat it as
often as you’d like to, you might want to find a way to fit it into your
cooking repertoire. It can help with things like digestion, the immune
system, and even a stagnant libido. If you can’t find it fresh when it’s
not in season, try going the frozen route. Makes a great addition to
smoothies.
Mangosteen
If you’ve never eaten a fresh mangosteen before, you might not know
how to tackle it. It’s got a protective covering, but just on the inside
of it is a white, fleshy fruit that tastes amazing. The biggest feature
is the way it supports the immune system, but it also has polyphenols
which provide several benefits to the body.
Miso
Miso is typically presented in soup form, and you may have only
experienced it as a side dish to a sushi roll. But it’s got you covered
as far as amino acids go, and it can even reduce your risk for certain
cancers. If you don’t like the taste at first, don’t give up, as there
are several ways to prepare miso soup, and even to use miso paste in
other recipes.
Nectarines
It’s like a peach, hold the fuzz. It’s still got a ton going for it,
including commendable amounts of beta-carotene and Vitamin C. Then you
should also consider the lutein, which is the antioxidant that can help
prevent all sorts of diseases, including cancer. The important thing is
to vary up your diet and include nectarines and other healthy foods
daily.
Oatmeal
Turns out this old standby really is good for you. It’s got plenty of
fiber without a lot of calories so you can feel fuller longer without
dipping too far into your daily calorie budget. If you do start adding
more oats to your diet, be sure to go organic so you’ll have the peace
of mind knowing that you’re not ingesting grains that were treated with
pesticides and other chemicals. They make instant organic oatmeal that
doesn’t cost much more than the conventional brands.
Olive Oil
The monounsaturated fatty acids are one good reason to use olive oil
if you don’t already, because they’re heart healthy. The polyphenol
content is the next big ace up its sleeve. Use the extra virgin variety
for things like salad dressing, and stick to the regular kind if you
want to fry foods in it. 
Olives
Don’t be scared off by the high fat content in olives, it’s actually
some of the good fat you may have heard about. Even though it sounds
counterintuitive, these fats can actually help you be more healthy, and
lose weight if that’s your goal. Both green and black olives provide
plenty of benefit.
Oranges
OK, so we all know oranges contain a decent amount of Vitamin C, but
what else do they have? Turns out they can help you avoid diabetes and
kidney stones, can help you digest the other foods you eat, and can also
help ease arthritis pain. So grab a bag of them next time you’re in the
produce section.
Papaya
You might have to wait until it’s in season, but this one is worth
the wait. You’ll benefit from the antioxidants it contains, which can
help with things like heart disease and inflammation, and it gives your
palette a new taste that it might not be used to. Try adding it to a
fruit salad to give it an exotic flavor.
Peanut Butter
Peanut butter is a good source of protein for vegetarians and meat
eaters alike. It’s a great addition to smoothies because it provides the
good kind of fat, adds that peanut taste, and thickens it up. For good
measure it’s also got potassium and fiber, but stick to the recommended
portion sizes as its easy to overindulge.
Peas
Peas are super easy to make, especially if you buy the frozen or
canned varieties. They help with things like glucose levels, heart
disease, regularity, and even bone health due to Vitamin K. Want a
really special treat? Try adding a pat of ghee to a steaming serving of
peas. It makes them taste amazing!
Pineapple
Pineapples have a way of adding instant island flavor to most any
dish. But they also pack their own benefits by helping with eye health,
gum health, and even easing arthritis pain. Even though it is low in fat
and cholesterol free, you’ll want to stick to smaller portions due to
the sugar content.
Plums
Help your heart, improve your regularity, keep your glucose levels in
check, get stronger bones, and get a better memory all from one super
fruit. You can eat plums raw just like a peach, or you can include them
in a specially designed recipe. They’re one fruit that doesn’t usually
make the shopping cart, but you can spot in next time you’re at the
store.
Pomegranate
This usually ends up as pomegranate juice, and it’s makes a great
addition to fruit smoothies, or just drinking straight. The top benefits
of drinking it are that it can help with breast, prostate, and lung
cancer. It’s also been shown to help with blood pressure, and can help
prevent or even reverse plaque buildup in the arteries.
Portobello Mushrooms
The potassium levels in portobellos are the first thing that
typically gets brought up, but they also contain antioxidants and
vegetable based protein for those that don’t eat meat. It’s often served
up as an alternative to a burger, or used in Italian dishes to replace
the beef.
Prunes
Most of us are aware of the ability of prunes to help with
constipation, but you’ve got to have a bit more going for you than that
to make in on this list. It also helps with “bad” cholesterol, and can
help with diabetes because it ranks low on the glycemic index. Added
bonus: the potassium helps regulate blood pressure.
Pumpkin
The Vitamin A in pumpkin puts it on our superfood board, but it
follows that up with carotenoids and plenty of fiber. Lost on how to eat
pumpkin unless it’s in pie form? There are plenty of pumpkin recipes
that will give you fresh ideas. It can become a weekly thing, or more
often if you find that you like it.
Quinoa
This is gaining popularity in recent years, and for good reason. It’s
got all of the protein you’d want from a supergrain, and it’s got
plenty of fiber. It also contains plenty of minerals like iron,
magnesium, and manganese. Lost on how to prepare it so you can add it to
your regular menu? Luckily there are plenty of quinoa recipes to guide
the way.
Raisins
As far as antioxidants go, raisins beat out their grape ancestors.
They’re loaded with tons of other benefits like giving you a burst of
energy, and even helping to treat infections. But be careful because
there’s more sugar in play than with grapes, and it’s easier to eat too
many raisins and get a sugar rush and subsequent crash.
Romaine Lettuce
If you don’t already have a daily salad, you might want to start, and
make romaine lettuce its base. It’s got things like protein and
omega-3’s, features you typically only find in meat and fish. It’s also
got a lot of vitamins and minerals that makes this well worth eating on a
regular basis.
Sauerkraut
Made from fermented cabbage, sauerkraut adds a lot of flavor to meals
but also aids in digestion because of the fermenting process. It acts
as a natural probiotic, and it’s recommended to eat it before eating the
other foods in your meal.
Seeds
Seeds are typically small but can contain a lot of nutrients and
healthy benefits depending on what type you eat. Hemp seeds can help
with different brain funcions, eat Pumpkin seeds raw for the full
sleep-inducing effect, use Sesame seeds in dishes like Tahini, Sunflower
seeds are best when they’re eaten raw, and Chia seeds have plenty of
extra omega-3 in them and can help balance your glucose levels.
Shiitake Mushrooms
Your immune system can benefit from eating shiitake mushrooms in
their whole form. Don’t get them confused with the extracts that are
used in herbal remedies, as it’s not the same. Like the Total corn
flakes commercials of old, you’d have to eat dozens of shiitake
mushrooms to equal the same beneficial qualities as the extracts
contain.
Spinach
Was Popeye on to something? Turns out that he was barking up the
right tree, and you can even follow his lead and eat it from the can for
cost savings. It might be just as easy to add a spinach salad to your
lunch or dinner. The fiber is off the charts, and like many of the other
superfoods it helps with blood pressure, immunity, brain function, and
has several other benefits.
Strawberries
This is one of the flavors that is most often artificially replicated
in sweet treats, but the real thing has the benefit of tasting great
and providing enough nutrients to not only put it on the list but
separate it from the other berries we’ve covered. It provides a boost to
the immune system, helps the eyes, helps fight cancer, helps with
cholesterol and inflammation, and even has anti-aging properties.
Sweet Potatoes
Many times these only make it to the dinner table on special holidays
like Thanksgiving or Christmas dinner, but you should start to consider
adding them as side dishes to your meals throughout the year. They’re a
good source of iron, as well as magnesium and Vitamin D and C, as well
as B6. They’re great for reaching weight loss goals and are a good carb.
Tomatoes
It’s not important the form, canned or fresh, just be sure to get
more of these into your system. There are so many benefits to eating
tomatoes that they cover almost every major part of the body including
the heart, the skin, and bones. Ward off cancer, fight the harmful
effects of smoking, help manage your diabetes, and improve your vision.
Wow!
Turmeric
Even though it’s been around for a long time, turmeric is only
recently getting attention as a superfood, or rather superspice. Add it
to the other superfood cauliflower to create a powerful front against
prostate cancer. In fact you might want to get into the habit of
incorporating this spice into many foods you prepare for its anti-cancer
properties.
Walnuts
They say that the brainy look of walnuts is a hint that they’re good
for the brain, and modern research is backing it up. As long as you
follow a healthy diet these can help you keep your mind sharp as you get
older. They can also give you a natural energy boost, unlike the energy
drinks that get so much attention.
Watermelon
The anti-cancer properties of watermelon are due to the vitamins and
antioxidants it contains. It’s also a great cooling food for hot summer
days, and it’s natural sweetness can make this a good food to satisfy
your sweet tooth without breaking your diet. Just don’t overeat it, as
it does contain sugar so keep portion sizes regular.
Mix It Up!
This is just a sampling of foods that are good for you, and other
foods also have their place. They can’t all be superfoods. A good goal
would be to eat at least one superfood a day, but of course the more the
merrier, or in this case the healthier. One of life’s pleasures is
sampling new tastes, and if you find that you haven’t tried some of
these foods before, start with those so you can broaden your taste
horizons.
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