Top 23 Superfoods For Healthy Living
We have all heard about superfoods: foods that are loaded with nutrients and prevent all sorts of illnesses, from the common cold to cancer and heart disease. They reduce the risk of many health problems, improve our lives and keep our bodies and minds healthy.
Here is a list of the 23 top superfoods that should be a part of your diet.
1. Oily fish
Oily fish such as salmon, trout, mackerel and sardines are not only delicious, but also extremely healthy superfoods that should be included in your diet at least two times a week. These oily fish are rich in Omega 3 fatty acids, a type of fat that greatly contributes to brain development in babies and lowers the risk of heart disease.
As a matter of fact, doctors and dietitians agree that foods that contain high levels of Omega 3 fatty acids will keep your heart healthy and significantly reduce the risk of cardiovascular disease. Eating oily fish on a regular basis maintains a healthy blood pressure level, and improves blood lipids, both of which have a positive impact on your cardiovascular system.
Your heart will be thankful for all the Omega 3 fatty acids, and your wallet won’t suffer. Sardines and mackerel are cheap and easy to prepare – we recommend consuming these nutritious superfoods with toast and a side salad for the best results.
2. Citrus Fruits
Apart from being refreshing and delicious foods, citrus fruits contain plenty of important vitamins that will improve your immune system and keep you healthy and fit.
Some of the most popular citrus fruits include oranges, lemons, grapefruits, tangerines and limes, members of the rue family that are super rich in vitamin C and antioxidants. We are all familiar with the notion that citrus fruits help us fight the common cold and infections, but they actually protect our bodies from a wide variety of illnesses.
For instance, consuming these superfoods on a regular basis may protect you against cardiovascular disease, as well as reduce the risk of certain types of cancer such as pancreatic and stomach cancers. Finally, people who want to lose some weight should definitely eat citrus fruits on a regular basis as they significantly lower the risk of obesity and type 2 diabetes.
3. Almonds
Nuts may be high in calories, but these superfoods are excellent for your health. Almonds are particularly important for you as they may lower bad cholesterol levels and protect your cardiovascular system.
They are rich in vitamin E, vitamin B, fiber and the fatty acids that have the incredible ability to lower bad (LDL) cholesterol and raise the good one (HDL). Consequently, eating almonds in moderation may reduce your risk of heart problems and type 2 diabetes.
Almonds are also superb when it comes to weight loss – a serving a day will protect you from obesity and help you stay healthy and fit. Due to the fact that they contain only 160 calories per ounce (and 6 grams of high-quality protein), almonds are the perfect snack that will do wonders for your health. People who are allergic to peanuts will be happy to find out that almond butter is basically the perfect substitute to peanut butter, which means you don’t have to say farewell to the tasty PB&J sandwich.
4. Garlic
Apart from protecting you from blood-sucking creatures known as vampires, garlic is a superfood that will boost your immune system and offer protection from a wide variety of diseases. For instance, research has shown that eating garlic lowers your risk of high blood pressure, heart attack, and cancer. The powerful food also lowers bad cholesterol levels and improves circulation.
All in all, consuming garlic on a regular basis reduces the risk of cardiovascular disease and helps your cardiovascular system stay in top-notch condition. However, that doesn’t necessarily mean that garlic supplements improve health, according to Alison Hornby, a dietitian and BDA spokesperson.
Here’s what she recommends:
“Garlic is particularly useful in cooking as it provides an alternative to salt in adding flavor to meals, along with lemon juice, chili, herbs and spices. Eating less salt is important for avoiding high blood pressure.”
5. Pomegranate
Pomegranates have been consumed and used for medicinal and culinary purposes for thousands of years and we now know what ancient cultures knew several millennia ago – pomegranates are superfoods that protect you from heart disease, high blood pressure, inflammation and several cancers such as prostate cancer.
These delicious fruits contain an extremely high level of powerful antioxidants, as well as vitamin C and fiber. There is no doubt that pomegranates will have a positive impact on your health and keep you safe from various illnesses.
Here’s what Alison Hornby, a dietitian and BDA spokesperson, says about these super fruits:
“A 150ml glass of pomegranate juice counts as one of your 5 A Day. Make sure to avoid brands with added sugar. You could also add pomegranate seeds to cold dishes and salads. It’s a healthy and appetizing way to increase the nutritional value of your meal.”
6. Tuna & Fatty Fish (Wild Caught)
As we have already mentioned, fish is one of the best foods you can possibly eat to keep your heart healthy. Tuna contains high levels of Omega 3 fatty acids, as well as protein and selenium, all of which contribute to heart health.
On top of it all, the tasty fish is low in fat and may lower bad cholesterol levels and high blood pressure. Of course, people who want to lose or maintain weight should also include tuna in their diet. Being rich in protein (40 grams of protein per can), tuna is probably the most effective muscle building food in the world.
The best part is that you can never be bored of tuna as the fish can be used in a wide variety of tasty dishes. However, we have to warn you not to go overboard as too much mercury (which can be found in tuna) may lead to some health problems.
7. Sweet Potatoes
White potatoes may be more delicious than sweet potatoes, but the latter are one of the healthiest foods you can consume. In fact, they are rightfully considered a superfood because of their extremely high levels of fiber and vitamins A and C.
Some people argue that they are even tastier than white potatoes and we have to be fair and admit that they really taste like desert. Sweet potatoes are actually way better than your average dessert due to the fact that these superfoods provide a wide variety of health benefits.
These veggies keep your cardiovascular system healthy, boost your immune system and offer protection from cancer, among other things. Due to the fact that they are fat-free and have fewer calories than white potatoes, sweet potatoes will also help you combat obesity and maintain a healthy weight.
8. Spinach
Popeye was no fool for eating spinach, a superfood that contains plenty of antioxidants, as well as vitamin A, magnesium, iron, calcium and potassium. Unsurprisingly, spinach is also extremely high in protein and low in calories, both of which contribute to healthy weight.
This veggie, basically, keeps you full for longer periods of time, does wonders for your health and protects you from various diseases. Some of the most important health benefits of spinach include keeping you safe from heart disease, cancer, diabetes and memory loss that comes with old age.
Most people are probably aware that spinach is an extremely healthy veggie as Americans are eating five times more spinach nowadays than back in the 1970’s. Spinach is, indeed, one of the healthiest foods in the world and the best thing you can do for your health is eat the incredible vegetable even more.
9. Lentils
Not everyone likes lentils, but there are a few reasons why you should definitely include them in your diet. Firstly, these outstanding foods are very low in fat and high in fiber, which basically means you won’t feel hungry for a long time after eating lentils.
Apart from regulating hunger, lentils control blood sugar levels and reduce bad cholesterol levels. Because of their high content of complex carbohydrates, these seed-like veggies help you burn fat and boost your metabolism.
Due to the fact that they are high in protein and low in fat, lentils are an amazing substitute for meat. Precisely, they are better than meat because they contain certain chemicals (known as phytochemicals) that offer protection against several diseases such as Parkinson’s. The best way to incorporate them in your diet is to put them in soups and casseroles; they are a cheap superfood that will keep you super healthy.
10. Tomatoes
Though some of us still can’t accept the fact that tomatoes are actually fruit, there is no doubt that this superfood is one of the healthiest foods out there. Despite being one of the most popular fruits in the world, people should actually eat more of them.
Not only do they help lose and maintain weight, but tomatoes also contain numerous beneficial nutrients, vitamins and antioxidants. They are known to prevent various cancers, heart disease and type 2 diabetes.
However, this beloved food was believed to be poisonous to humans just two centuries ago. People thought that tomatoes were dangerous foods, and refused to include them in their diet.
Luckily, it was later discovered that tomatoes are far from dangerous – they are one of the healthiest foods known to man. As soon as they got rid of their bad reputation, Americans fell in love with tomatoes and the delicious fruit quickly became one of the most popular foods in the U.S.
11. Dark chocolate
Chocolate lovers, now is the time to rejoice! Though it may not be as tasty or popular as milk chocolate, dark chocolate is one of the most delicious and healthiest foods in the world, which means you can delight in your favorite food and stay super healthy.
It may be hard to believe, but dark chocolate has numerous health benefits and may lower blood pressure, reduce the risk of cardiovascular disease, and even improve brain function. Whenever you have the urge to eat something sweet, always opt for dark chocolate as its milk counterpart is nowhere near as healthy as this tasty superfood.
However, there are some bad news: dark chocolate also has to be eaten in moderation. Despite all the benefits of dark chocolate, it’s still high in calories and may lead to weight gain (and weight-related health problems). Basically, dark chocolate should be regarded as an occasional treat and should not be consumed on a daily basis.
12. Red wine
Even though alcohol should never be consumed excessively, a glass of red wine a day may benefit your health in more ways than one. Recent research has basically confirmed what most of us already knew – red wine, in moderation, is one of the most beneficial drinks in the world.
Drinking red wine keeps your cardiovascular system healthy, reducing the risk of heart disease and stroke. Moreover, the superfood also prevents several types of cancer such as colon cancer. Apart from these almost-magical abilities, red wine prevents age-related memory loss and promotes long life. Last but not least, red wine may lead to weight loss and wards off weight-related health problems.
If you want to make the most of drinking red wine, always opt from quality wines and try not to go overboard; the health problems related to alcohol consumption easily outweigh the potential benefits.
13. Eggs
Until recently, eggs were considered unhealthy due to the fact that they contain high levels of bad cholesterol. Though some people still opt not to incorporate eggs in their diet, these superfoods are an excellent source of protein and contain high levels of heart-healthy Omega 3 fatty acids.
An average egg contains a whopping 212 mg of cholesterol – when compared to other foods, this content is very high, BUT eggs and dietary cholesterol do not raise bad cholesterol levels in the body; on the contrary. Eggs improve the levels of good cholesterol, and neutralize bad cholesterol.
Essentially, eggs are super healthy and you will only be doing yourself a favor if you include them in your diet. Contrary to popular belief, these nutritious foods do not increase the risk of heart disease and may even prevent stroke. Of course, none of the above-mentioned means that you should eat them every day – like with everything in life, moderation is the key to health.
14. Olive Oil
One of the healthiest diets in the world is the Mediterranean diet and many people believe that it actually owes its popularity to the much-praised olive oil. Olive oil is a healthy mono-saturated fat that promotes health and protects you from a wide variety of illnesses.
We have all heard that monounsaturated fat keeps your heart and brain safe, and there is not a better source of this fat than olive oil. Studies have also suggested that replacing saturated fat with monounsaturated fat may significantly lower the risk of cardiovascular disease and prolong your life.
According to a study published in the journal Nature, olive oil has powerful anti-inflammatory properties, meaning you can forget about ibuprofen and opt for a healthy remedy. We recommend completely switching to olive oil and cooking with the superfood, as well as using it as the perfect dressing for salads.
15. Bok Choy
Bok choy is a popular Asian vegetable that has high contents of vitamin C, fiber and folate, all of which have exceptional health benefits. Studies have discovered that the Chinese cabbage may reduce the risk of breast, colon, and prostate cancers and help reduce bad cholesterol levels in the blood.
Overweight Americans will be happy to learn that 100 g of bok choy has only 13 calories, meaning you can eat as much of the veggie as you want. Apart from playing an important role in weight loss, bok choy promotes strong bones and teeth and prevents osteoporosis.
Dietitians recommend including bok choy and other cruciferous veggies in your diet and consuming it at least 2 times per week, but it would be best to eat it every day. In addition to being almost calorie-free, bok choy will have a positive effect on your body and improve your overall well-being.
16. Avocado
You might have heard that recent research has shown that avocados are one of the most nutrient-dense and powerful foods in the world; they are rich in fiber, folate, potassium, magnesium and vitamin E. What actually makes avocado so nutritious is the amount of healthy monounsaturated fat – only olives have a higher content of monounsaturated fat and you have already read about the health benefits of olive oil.
Monounsaturated fat is important mostly because it helps lower cholesterol, and eating avocados lowers bad cholesterol levels in the body, while at the same time increasing good cholesterol. Of course, that’s not all. Studies have shown that avocados reduce inflammation and offer serious protection against cancer such as prostate cancer.
Finally, avocados are tasty and go well with all sorts of foods – it’s easy to include them in your diet without worrying about calories. Not only can you eat them as much as you want, but avocados will also help you shed pounds and/or maintain a healthy weight.
17. Beans
Science has confirmed that people who eat beans on a regular basis have a lower risk of several life-threatening diseases such as heart disease, stroke and cancer. Also, people suffering from diabetes should include them in their diet as they represent a steady source of glucose – beans don’t cause dangerous blood spikes.
Studies have also shown that one cup of beans reduces bad cholesterol by more than 10 percent, while at the same time increasing the level of good cholesterol. Like the majority of superfoods, beans can help you lose some weight because they make you feel full for long periods of time. Naturally, that doesn’t imply that you should eat them excessively – one cup should do the trick.
Beans are truly superfoods that may prevent all sorts of diseases and promote health and long life, but all legumes should be eaten in moderation due to the fact that they can cause serious migraines and raise blood pressure.
18. Broccoli
A member of the much-praised family of cruciferous veggies, broccoli may have a bad reputation but things are slowly starting to change for the superfood. As a matter of fact, people have recently found out that doctors consider broccoli a powerhouse and started incorporating the vegetable in their diet (to the horror of their young ones).
Though science has yet to confirm the health benefits of eating broccoli, it is generally believed that broccoli keeps you safe from cardiovascular disease, diabetes and cancer. According to Alison Hornby, a dietitian and BDA spokesperson, broccoli may not fulfil all those expectations. Here’s what she said:
“Broccoli may not live up to the hype, but nevertheless it contains many nutrients, such as folate, soluble and insoluble fiber, vitamins C and A, and calcium, which are needed for numerous functions in the body.”
Whether or not you believe that broccoli has super powers, it can’t hurt to give the veggie a try and incorporate more of it in your diet.
19. Red Cabbage
We often hear that everyone should eat more brightly colored veggies, and research has confirmed that red cabbage has a very beneficial effect on our health. To be precise, red cabbage may reduce the risk of cancer, lower bad cholesterol levels, reduce inflammation and improve brain functions.
Like the previously mentioned broccoli, red cabbage also contains high levels of fiber that keep your gastrointestinal system healthy, prevent constipation and ease the symptoms of various stomach problems. We should also mention that red cabbage prevents premature aging, takes care of your eyes and skin, and enables you to shed those unwanted pounds.
It may sound too good to be true, but we advise you to add the superfood to your meals and see what happens; you can rest assured that consuming red cabbage can only have a positive effect on your body and mind.
20. Bananas
Bananas are one of the most popular and best loved fruits in the world and they are regarded as superfoods for good reason. These delicious fruits are one of the best sources of potassium (476 mg per banana), that crucial mineral which helps your body function properly.
Studies have also shown that potassium plays an essential role in lowering blood pressure, preventing heart disease and stroke, improving bone strength and boosting overall health. This, undoubtedly, sounds impressive but bananas have even more benefits to offer.
They also keep your gastrointestinal system safe, protecting the stomach from ulcers and acids and eliminating harmful stomach bacteria. Finally, bananas have a positive impact on your mind.
These amazing fruits can prevent memory loss, improve brain function, help you sleep better and boost your mood. Make sure to include bananas in your diet, but try to refrain yourself from eating more than two bananas per day.
21. Blueberries
If you are looking for a superfood packed with antioxidants, there’s no need to search any further. Due to their high content of antioxidants, blueberries may boost your immune system, improve brain function and memory, and keep you safe from various diseases such as heart disease and some types of cancer.
Dietitians recommend choosing blueberries as one of your five fruit and vegetable portions per day because they are extremely low in calories, and high in important vitamins, minerals and antioxidants. Alison Hornby, a dietitian and BDA spokesperson, said the best way to incorporate blueberries in your diet is to add them to your breakfast cereal, or consume them with low-fat yoghurt.
There are numerous ways to include blueberries in your meals – all you have to do is use your imagination and delight in these delicious superfoods.
22. Basil
Basil is another superfood that is packed with antioxidants, vitamins and minerals. The beneficial herb is famously used in Italian, Indonesian, Thai and Vietnamese cuisine and there are several reasons why you should prepare your next meal with basil.
Firstly, basil is widely known for its outstanding anti-bacterial, antimicrobial and anti-ageing properties. Moreover, the herb has the ability to reduce inflammation, which means you can finally get rid of ibuprofen and aspirin and turn to natural remedies.
It is also important to note that basil promotes cardiovascular health and keeps you safe from heart disease and stroke. Additionally, basic helps combat type 2 diabetes by controlling blood sugar levels. We recommend choosing fresh basil rather than dried, and adding it to your meal when the dish is almost cooked in order to get as much nutrients out of the herb as possible.
23. Goji Berries
You might not have tried or even heard of goji berries, but these nutrient-rich red berries should definitely have a special place in your diet. They are one of the favorite foods in Asia, where it has long been believed that goji berries hold the key to eternal beauty.
Throughout history, these superfoods have been used to treat and ease the symptoms of various medical problems, including high blood pressure, fever, diabetes, cancer, and eye conditions. The best part is that you can incorporate them in your diet in a number of ways: they are either eaten raw or dried, and can be used in teas, juices, and even wines.
Though studies still haven’t confirmed the numerous health benefits associated with consuming goji berries, there is evidence that they have a tremendous impact on people’s minds and bodies. We do know, however, that all berries are good for us, and goji berries are no exception.
