10 Superfoods You Should be Eating

Full disclosure:  There are no such thing as Superfoods. The term was created for

There is no such thing as Superfoods, although, there are nutrient rich foods that are highly beneficial for us to consume.

With that said, here are 10 highly nutritious foods that are also known as Superfoods.

1. Dark Leafy Greens

dark leafy greens, vegetables, kale, superfood, nutrition

I started the list with dark leafy greens also known as dark green leafy vegetables (DGLV) because when it comes to quantity, these foods have the most nutrition.

DGLVs are an excellent source of nutrients including folate, zinc, calcium, iron, magnesium, vitamin C and fiber.

Consuming DGLVs is great for your heart, colon and may reduce your risk of having a stroke.

DGLVs are also beneficial for pregnant women as folate support fetal development.

Some well-known DGLVs include:  Kale, Spinach, Arugula, Collard Greens, Swiss Chard, Turnip Greens, and Lettuce

 

2. Mushrooms
mushrooms, fungus, superfood

Mushrooms are loaded vitamins and anti-oxidants. In fact, one serving of Shiitake mushrooms contains as much vitamin D as a glass of milk.

Mushrooms are natures multivitamin. They also contain Vitamin D, pantothenic acid (B5), niacin (B3), and riboflavin (B2) as well as copper, selenium, protein, fiber, potassium, and calcium.

Some research has shown that mushrooms can help lower cholesterol, prevent Parkinson’s disease, high blood pressure and cancer.

 

3. Avocado

avocado, healthy fats, superfoodAvocados are in my opinion, the best tasting “Superfood” on this list. They contain a wide variety of nutrients, including 20 different vitamins and minerals.Among other nutrients, avocados contain more potassium than bananas. In one serving, avocados offer:

 

  • Vitamin K:26% of the daily value (DV)
  • Folate:20% of the DV
  • Vitamin E:10% of the DV
  • Vitamin C:17% of the DV
  • Potassium:14% of the DV
  • Vitamin B5:14% of the DV
  • Vitamin B6:13% of the DV

Avocados also contain small amounts of magnesium, manganese, copper, iron, zinc, phosphorous and vitamins A, B1 (thiamine), B2 (riboflavin) and B3 (niacin).

Eating avocados is good for your heart and can help lower cholesterol and triglyceride levels while also helping to prevent cancer.

 

4. Berries

berries, strawberries, cranberries, blueberries, blackberries, superfoodBerries are loaded with vitamins, minerals, fiber and antioxidants.

The most common berries are Raspberry, Blackberry, Blueberry, Cranberry, and Strawberry.

Other lesser known berry “Superfood’s” are Acai berries, Acerola cherries, Aronia, Goji berries, Maqui berries and Noni berries.

Berries rank among the best in terms of antioxidant abilities among all fruits.

Some studies suggest that blue berries may reduce memory decline, may reduce heart attack risk, as well as provide other anti-aging benefits.

Cranberries can help prevent urinary tract infections as well as suppress liver issues.

Studies are currently being conducted to measure the effect cranberries have on heart disease, cancer, stroke and viral infections.

Goji berries contain a high concentration of antioxidants as well as vitamin C, beta carotene, amino acids, iron and B vitamins.

 

5. Eggs

eggs, superfood

Eggs are one the most nutritionally dense foods around. They contain 6g of high quality protein, zero carbs and zero sugar!

Half of the protein and most of the nutrition is contained in the yolk, so don’t skip it!

 

 

6. Salmon

salmon, fish, omega-3's, superfood, fish

Salmon is another nutritiously dense food. It contains more Omega-3s than any other fish and also contains high quality animal protein, B vitamins, potassium and selenium.

Consuming salmon may help to lower your risk of heart disease and diabetes as well as help you maintain a healthy weight.

 

 

7. Legumes

legumes, beans, superfood

 

Legumes is a broad term for many different types of plants that contain seeds, also known as “pulse”

Well-known legumes include alfalfa, clover, peas, beans, chickpeas, lentils, lupine bean, mesquite, carob, soybeans, peanuts and tamarind.

Legumes are high in protein, fiber, manganese and folate.

Legumes also play a prominent role in crop rotation due to them containing symbiotic nitrogen fixing bacteria which restores soil quality for other crops.

 

8. Shellfish

shellfish, superfood, lobster, crab, clams

Out of all the nutritious food we get from the sea, shellfish are the most nutritious.

The most commonly consumed shellfish include clams, oysters, shrimp, crabs and lobster

Clams are one of the best sources of vitamin B12 available and they also contain vitamin C, other B vitamins, Potassium, Selenium, and Iron.

Oysters are extremely nutritious. In one serving there are 6 times the RDA for Zinc, 2 times the RDA for Copper, along with large amounts of B12 and Vitamin D – along with a plethora of other nutrients

 

 

9. Garlic

garlic, superfood

Garlic has been used for medicinal purposes since ancient times. It can combat sickness including the common cold and digestive issues.

Garlic also lowers blood pressure and reduce the risk of heart disease.

A single once of garlic supplies you with 23% of the RDA of Manganese, 17% of vitamin B6, 15% of vitamin C6% of selenium and contains 1.8 grams of protein and only 9 carbs and 42 calories.

Garlic also contains antioxidants that may help prevent Alzheimer’s disease and dementia.

It was also one of the first “performance enhancing” substances used by Olympic athletes in ancient Greece.

 

10.Ginger

Ginger is a root that used both for food and its medicinal effects.

It was first used in Chinese medicine to manage nausea and to reduce pain levels caused by inflammation.

Ginger contains antioxidants and may help reduce your chance of heart disease, dementia and certain cancers.

If you would like to learn how to Make Food Your Medicine, click here

 

 

 

References

https://www.healthline.com/nutrition/true-superfoods#section1

https://www.womansday.com/food-recipes/food-drinks/tips/g2211/best-superfoods/?slide=52

https://www.webmd.com/diet/ss/slideshow-phytonutrients

https://www.healthline.com/nutrition/12-proven-benefits-of-avocado#section11

https://www.mnn.com/food/healthy-eating/stories/superfoods-11-berries-to-improve-your-health

https://www.healthline.com/nutrition/11-proven-health-benefits-of-garlic#section8

https://www.ncbi.nlm.nih.gov/pubmed/29629059

https://www.ncbi.nlm.nih.gov/pubmed/24218997

 

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