Top 10 Superfoods List

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?

There is generally solid research supporting claims made about top superfoods. Many of them support healthy aging and immune function. They offer protection against heart disease, various types of cancer and reduce inflammation.

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 Superfoods

1-Berries

Enjoy a variety of berrries as available fresh or frozen. Healthful berries include acai, goji, raspberries, blueberries elderberries and strawberries.

Elderberries are known for their anti-viral properties.

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.

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-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.