The Top 10 Superfoods List

Incorporating foods from top 10 superfoods lists is a great way to add nutritious, extra healthy foods to your diet.
Choosing daily from each category will take you a long way towards fulfilling the 80% nutritious foods goal of the Healthy Living Diet.

Keep in mind that top 10 superfoods lists vary and no two lists are exactly the same. This superfood list is very comprehensive because it includes categories of top superfoods in addition to specific foods.

Don't worry about finding just the right list. It's easy to see that just about every list is a good one when you consider what superfoods are.

What Are Superfoods?

The top 10 superfoods are in ready supply at grocery and health food stores. Many of us already eat some of them regularly. Others, like green superfood products and sea vegetables are less familiar.

A case can be made for almost any naturally grown and processed, organic, fully ripened fruit or vegetable to make the superfood list. This is also true of animals raised as nature intended or wild-caught for food.

Likewise, superfoods that are overcooked and overprocessed lose much of their health-promoting benefits. Read the labels to see how much of the food is actually in the product.

Enjoy eating a wide variety of foods from these groups of 10 superfoods. When cooked and prepared according to wise practices you'll reap the rewards of better health.

Top 10 Superfoods

1-Berries

The Acai berry has received a lot of attention lately as an energy fruit rich in antioxidants, amino acids and essential fatty acids. It has an almost perfect essential amino acid complex. It's monounsaturated fatty acids are similar to those of olive oil. Acai contains heart protecting phytosterols and trace minerals.

Blueberries are another berry favorite. They are rich in antioxidants, phytoflavonoids, potassium and Vitamin C. They help reduce inflammation, heart disease risk and protect against certain cancers. The antioxidant, anthrocyanins, found in blueberries and acai aid and protect the micro-vascular system. This is especially helpful for the tiny blood vessels to the eyes. A half a cup a day of blueberries is often recommended by nutritionists.

Enjoy a variety of berrries as available fresh or frozen. Some other healthful berries include, goji berries, raspberries and strawberries. Elderberries are known for their anti-viral properties.

2-Alliums

Garlic, onions, shallots, chives, scallions and leeks are familiar and popular members of the Allium family. These culinary staples are rich in flavonoids that stimulate the liver to produce its most potent antioxidant,glutathione. Glutathione enhances elimination of carcinogens and toxins in the liver.

Garlic lowers blood clot risk. It encourages the immune system to produce more natural killer cells to fight infections and tumors. Garlic is also anti-bacterial and anti-viral. It is best eaten raw or very lightly heated. Smash the garlic and let it sit for a few minutes before eating to activate the compounds.

Onions are known for their heart-healthy benefits. They are a rich source of sulfur and the antioxidant quercetin.

3-Sea Vegetables

Sea vegetables, commonly called seaweeds, make the top 10 superfoods list because they are amazingly rich sources of vitamins and minerals. There are many kinds available and are very popular in some parts of the world. Sea vegetables are an excellent source of iodine. Learn more about sea vegetables here.

4-Dark Chocolate

Minimally processed dark chocolate is a great source of antioxidants and magnesium. When it comes to chocolate, the darker the better. At least 70% chocolate is recommended. For the most benefit, buy raw cacao as the nibs or powder. Chocolate bars made from raw cacao are available on-line.

5-Quality Proteins

Tradition often dictates that animal proteins be eaten raw. This is not always practical or safe in these modern times. If you do eat raw meat or fish, freeze it for at least two weeks to kill any parasites. To protect the proteins from damage, it is best to cook meats for longer periods at low heat.

The much maligned egg has finely earned its place again as one of the 10 superfoods. Eggs are an economical, nutritious source of quality protein. Eggs contain twelve vitamins and minerals including choline for memory and brain development. Hard-boiled eggs make a nutritious snack.

Omega-3 rich fish such as wild-caught salmon, mackarel, sardines and herring are good sources of quality protein. The fatty acids reduce coronary heart disease risk and provide some protection against memory loss, Alzheimer's disease and depression. It helps reduce inflammation which can reduce arthritis pain.

Chicken and turkey are lean sources of protein. Grass-fed beef, buffalo and venison are also naturally low in saturated fats. They are also high in Omega-3 fatty acids. This is not true of grain fed beef which are unnaturally high in saturated fats.

6-Nuts and Seeds

Nuts are a good source of protein, heart-healthy fats and antioxidants. Pistachios contain plant sterols that help lower cholesterol. Brazil nuts contain selenium for cancer protection. Pumpkin seeds are rich in prostate protecting zinc. Pomegranate seeds are noted for keeping LDL cholesterol from oxidizing.

Some people avoid nuts because they are high in calories. Portion control is important if you are watching your weight. Eat one ounce of nuts a day to enjoy their benefits. One benefit of eating appetite controlling nuts is weight loss. If you find nut to be "too heavy", soak them overnight in water and then dry them in a dehydrator or the lowest setting of your oven. This enhances taste and digestibility. Delicious!

7-Orange and Red Vegetables and Fruit

Peppers of all colors, melons, sweet potatoes, oranges, vine-ripened tomatoes and red cabbage are a few examples of these top ten superfoods.

Orange fruits and vegetables are rich sources of beta-carotene and Vitamin C. Oranges protect from strokes. Lycopene in tomatoes, especially when cooked, protects against various cancers, especially prostate cancer.

Carotenoids in pumpkins, sweet potatoes and carrots help the immune system defend against cancer and aging.

8-Green Superfood

When Mom said, "Eat your greens", she knew what she was talking about. And although you won't get muscles like Popeye from eating spinach, it does protect your eyes from macular degeneration and your cardiovascular system from disease. Dark greens protects against some cancers and provides vitamins and minerals to the bones and muscles.

Barley grass and wheat grass are green superfood all-stars. They are often sold in powder form or are juiced. A friend of mine has pots of them growing on a windowsill. Like all dark greens, they provide chlorophyll and vitamins. If you dislike dark green leafy vegetables, good quality powdered greens are a good way to enjoy many of the benefits of green superfoods.

9-Fiber-rich Foods

Although not a nutrient, fiber makes the top 10 superfoods list because it is essential to the proper functioning of the digestive system. Fiber helps you feel full longer after a meal, absorbs toxins on the way out of the body and feeds healthy bacteria in intestines.

Soluble fiber promotes healthy cholesterol and blood sugar levels. Insoluble fiber absorbs water and bulks up stools. Your body needs both kinds. Lately, manufacturers have been adding inulin (mostly from chicory root) to foods as fiber. This type of fiber feeds healthy bacteria.

There are many excellent food sources of fiber. All whole fruits, vegetables and grains contain some fiber. Beans provide complex carbohydrates, fiber and protein. Combined with grains they provide all the needed amino acids, making this a good combination for vegetarians. Canning may damage the proteins in beans. Eat 1//4-1/2 cup a day.

Hulled barley has more fiber than pearled barley. It is rich in soluble and insoluble fiber. Like flaxseed, it provides lignans that protect against breast cancer. Hulled barley is low-glycemic, has heart-healthy niacin and tocotrienols, the best form of Vitamin E.

Buckwheat is not a grain, but a fruit. It contains no gluten, making it ideal for people with grain allergies or celiac disease. It contains all eight essential amino acids in good proportion, including arginine and lysine, which are usually deficient in cereal grains. It is a better source of complete protein than soybeans. It contains B-vitamins and minerals. Buckwheat is a superior cholesterol-lowering food thanks to its proteins and high fiber content. It helps reduce and stabilize blood sugars after eating.

Broccoli and other cruciferous vegetables are top superfoods rich in fiber, vitamins and minerals. They are touted for their cancer-fighting ability.

10-Yogurt and Kefir

These fermented, cultured foods round out the top 10 superfoods list because they deliver healthy bacteria to the gut. These probiotics are essential to a healthy immune system and digestion. Because they are made from milk, yogurt and kefir are rich sources of protein and calcium.

Yogurt is more familiar and available than kefir. Kefir is made from different cultures than yogurt and is usually a fizzy, thick, sour drink. Yogurt and kefir are easily made at home. They are easier to digest than milk.

Enjoy other cultured foods too. Natto,raw sauerkraut and other fermented foods and beverages are all rich in vitamins, enzymes and healthy bacteria.