Incorporating nutrient dense foods from the top 10 superfoods list into your diet every day is a great way to support health and healing in mind and body.
There are hundreds of super foods to choose from, so you have a lot of choices. Many nutritious foods and beverages are available in your local stores and farmer's markets. For your convenience, this superfoods list is made up of categories of healthy food choices, instead of just specific foods or the exotic and expensive super food of the week.
For the most health benefits and enjoyment, incorporate a wide variety of nutrient dense foods from the superfoods list into your daily diet to meet all your nutritional needs. When cooked and prepared according to wise practices, you'll reap the rewards of better health, energy, and longevity.
Superfoods are first and foremost whole and wholesome foods that are minimally processed, if at all. Nutrient-dense refers to foods that supply a generous amount of high quality fats, proteins, minerals and/or antioxidants for their calorie count. Think of them as the opposite of empty calories that provide little or no nutritional value.
Claims about top foods are generally backed by solid research. Many of them support mental health, healthy aging, and immune function. A daily supply of superfoods offer protection against heart disease, various types of cancer, and inflammation.
Nutritional superstars are in ready supply at grocery and health food stores. Some are familiar and are part of your diet already. In general, they include most vegetables, seeds, legumes, nuts, fruits, and complex carbohydrates such as sweet potatoes. Other nutritious foods, such as superfoods green powder and sea vegetables are less familiar.
Almost any naturally grown, organic, fully ripened fresh fruit or vegetable can make the superfoods list. This is also true of pastured animals raised as nature intended or wild-caught for food.
Likewise, what should be the healthiest foods lose their benefits when grown on poor soil or are overcooked and over-processed.
For example, an organic apple is a super food. Super heated dried pesticide-laden apple bits found in most muffins are not. Fresh pressed raw apple cider is a superfood. Canned pasteurized apple juice with all the fiber removed is not.
Enjoy a variety of fresh and frozen berries. Healthful berries include acai, goji, raspberries, blueberries and strawberries. Eat them fresh and whole, or toss them into smoothies, fruit salads, with yogurt or baked into healthy desserts.
A group of anti-oxidants called anthocyanins, puts dark blue and purple berries on the superstar superfoods list. Anthocyanin- rich foods have a multitude of health benefits:
Other sources of this potent anti-oxidant are blue corn, cherries (especially tart cherries, pomegranates, grapes, raspberries, prunes, kale and strawberries. (Source: Life Extension magazine, July 2013)
Garlic, onions, shallots, chives, scallions and leeks are familiar culinary staples called alliums. Use your favorite alliums liberally in soups, stews and other dishes. These vegetables make the superfoods list because they are rich sources of flavonoids that stimulate the liver to produce glutathione, its most potent antioxidant for natural detoxification. Glutathione aids the elimination of carcinogens and toxins in the liver.
Peppers of all colors, melons, sweet potatoes, oranges, vine-ripened tomatoes and red cabbage are nutritional superstars. They provide healthful flavonoids, anti-oxidants, nutrients and fiber.
Carotenoids in pumpkins, sweet potatoes and carrots help the immune system defend against cancer and aging.
A variety of sea vegetables, commonly called seaweed, make the top 10 superfoods list because they are amazingly rich sources of vitamins and minerals.
Kelp is an excellent source of iodine. These vegetables hide well in soups and stews. Sprinkle in a spoonful of powder or flakes. No one will ever know. Or add a sheet of seaweed and let it cook in the stock. Remove before serving.
When Mom said, "Eat your greens", she knew what she was talking about.
Greens are one of the first foods that pop into mind when someone asks, "What are superfoods?", and for good reason. Greens are rich in vitamins, minerals, chlorophyll, phytonutrients and fiber.
Vary your greens to get the full complement of their superfood goodness.
Limit oxalate rich greens (chard, beet, spinach, kale) if they cause you problems. Boiling and draining them first reduces the amount significantly.
Not a fan of eating lots of greens? Enjoy a daily serving of powdered greens in a smoothie or in juice or water. Lots of people (including me) think Amazing Greens tastes really good.
Dark chocolate is a top 10 super food list yummy treat! An ounce or so of minimally processed dark chocolate a day is a great source of antioxidants and magnesium. High-flavanol cocoa improves blood flow to the brain, which can help cognitive function. Dark chocolate can boost your mood by increasing serotonin levels in the brain.
When it comes to chocolate, the darker the better - at least 70% is best. Limit consumption of sugar-laden chocolate "foods" which are not beneficial to your health. For the most benefit, buy raw cacao as the nibs or powder.
Fermented, cultured foods make the top 10 superfoods list because they deliver healthy bacteria to the gut. Probiotics are essential to a healthy immune system and good digestion and assimilation of nutrients. These foods have a long history as dietary staples. In some traditions, a small serving of cultured vegetables is served with the daily meal.
Fiber-rich foods make the top 10 superfoods list because fiber is essential to the proper functioning of the digestive system. It helps you feel full longer after a meal, making it a weight loss ally, 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. Manufacturers add inulin (mostly from chicory root) to foods as fiber. This type of fiber feeds healthy bacteria, but does not offer the same benefits as soluble and insoluble fiber.
Excellent sources of fiber include whole fruits, vegetables, legumes, beans and whole grains properly prepared.
If you are sensitive to glutenous grains, try buckwheat. Buckwheat is a gluten-free fruit. It contains all eight essential amino acids and is a better source of complete protein than soybeans. It can be ground into flour or eaten as a hot cereal.
Many of these foods offer a multitude of health benefits in addition to fiber.
Did you know? 8th-century King Charles the Great passed a law requiring all his subjects to eat flax seeds because they are so healthy.
Nuts and seeds make the superfoods list because they are a good source of protein, heart-healthy fats, and antioxidants.
Eat one ounce of nuts a day to enjoy their benefits, including appetite control. A small handful makes a great snack.
If nuts feel too heavy in your stomach, soak them overnight in water, then dry them in a dehydrator or the lowest setting of your oven. This enhances taste and digestibility. Delicious!
Protein makes the superfoods list because it is the essential nutrient used in building and repairing body tissues. It is a building block of enzymes and hormones.
Tradition often dictates that animal proteins be eaten raw. This is not always practical or safe in modern times. If you do eat raw meat or fish, freeze it for at least two weeks to kill any parasites. To protect proteins from damage, cook meats for longer periods at low heat, preferably below 300 degrees Fahrenheit.
Many plant foods contain good quality protein. It is not necessary to eat meat if you prefer not to, although for good health, some people must include small amounts of fish or meat in their diet. Animal protein is acid-forming, so it is best to limit your portions to a few small servings a week. 3-5 ounces at a time is plenty.
Include a variety of nutrient-dense foods from the top 10 superfoods list in each meal as part of your daily diet. It is especially easy to include these foods in your diet when you drink some of them. Nutritious drinks such as berry superfood smoothies and green tea add a real boost of healthy nutrients and are tasty too.
For more ways to improve your well-being, visit the Healthy Living Guide.
Top 10 Superfoods List updated 10/2020
Sources:For Educational Purposes Only. This information has not been evaluated by the Food and Drug Administration. It is not intended to diagnose, treat, cure, or prevent any disease or medical condition. Please consult with your health provider before using natural remedies and/or complementary therapies if you are pregnant, nursing, or you are being treated for a medical condition. Be aware that certain herbs and supplements interact with medications.
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