These days, most Americans have heard about superfoods and what they are. They can provide our bodies with plenty of benefits. Superfoods are loaded with tons of nutrients, vitamins, and minerals. Many of them are readily available in grocery stores, supermarkets, and health food stores. There are plenty to choose from and people who can educate you about what a particular superfood can do. There are even individuals who can help you choose which brand of superfood can give you the most bang for your buck. However, I’m going to concentrate on 25 that offer optimum health.
Plenty of superfoods exist. Some are very popular, while some are still somewhat obscure and are just waiting for the spotlight to shine on them. Given that there is an abundant supply of superfoods eagerly awaiting exposure, here’s an ultimate list of the best superfoods that you should try out.
Here’s one of the superfoods that even the non-healthy populace are aware of them. Chia seeds are a nutrient powerhouse. They contain essential fatty acids like linoleic acid and alpha-linoleic acid. Also, they have strontium and mucin. In addition, Chia seeds have vitamins A, B, D, and E and minerals like iron, sulfur, manganese, magnesium, iodine, niacin, and thiamine.
All these components give the seeds their ability to reverse inflammation and regulate blood pressure and cholesterol. The seeds can reverse the harmful side effects of oxidative stress. Because of their high content of fiber and protein, they may help you lose weight as well. These seeds absorb significant amounts of water and expand in the stomach; providing a feeling of satiety and slows down the absorption of food. The protein in chia seeds may reduce appetite and food intake.
That’s right; yogurt is considered a superfood. Yogurt contains probiotics, which are considered safe and healthy bacteria that help with digestion. This food has a high content of calcium, phosphorus, vitamin B12, and riboflavin. It also has other nutrients, like protein, healthy carbs, and healthy fat. Yogurt has vitamins A, B1, B5, B6, C, D and folate and choline. Also, it contains minerals like zinc, selenium, sodium, potassium, magnesium, iron, and copper.
There are plenty of benefits you can get from this dairy product. First and foremost, it’s ideal for promoting a healthy digestive system, which means healthy weight management. It’s known as a brain booster, energy booster, and immunity booster. It fights against some illnesses, like diabetes, osteoporosis, and certain heart diseases.
Surprise! Yep, dark chocolate is also a superfood. Who would’ve thought, right? It has antioxidants, caffeine, and theobromine, as well as the antidepressants phenylethylamine and serotonin. For its vitamin content, dark chocolate has pantothenic acid and vitamins A, B1, B2, B3, and E. For its mineral content; it possesses calcium, copper, iron, magnesium, manganese, potassium, phosphorus, selenium, and zinc.
Dark chocolate is useful in fighting off free radicals. Moreover, it improves brain functions, provides an energy boost, prevents cancer, promotes heart health, improves mood, and gives better eyesight. Not too shabby for something many people consider unhealthy.
Of course, kale has to be part of the list of ultimate superfoods. Though many believe it to be overrated and overexposed, you can’t deny the many benefits kale has. It’s known to be one of the most nutrient-dense superfoods in the planet. It has vitamins A, B1, B2, B3, B6, C, and K. It also has iron, phosphorus, manganese, calcium, copper, potassium, and magnesium. In addition, kale has antioxidants that are very powerful, like quercetin and kaempferol. Kale possesses omega-3 fatty acids and omega-6 fatty acids as well.
Kale is excellent for improving heart health and improves antioxidant function. It can be a great detoxifier for the body. Studies have suggested when regularly eating this vegetable during pregnancy it may even help in the child having an adequate birth weight, proper face and heart development, and healthy neural tube formation. Kale has also been linked with the aid of combating cancer; specifically breast cancer, colon cancer, bladder cancer, lung cancer, stomach cancer, and liver cancer.
Who knew that an herb could be a superfood? Chives are a common and easy-to-find herb. They possess antibacterial properties that affect the gastrointestinal system. They can also lower cholesterol levels and plaque in the arteries; in return could reduce the risk of stroke and heart attacks.
Chives have been known to prevent various types of cancer, like breast cancer, ovarian cancer, lung cancer, colon cancer, and prostate cancer. Chives can also maintain mineral density in bones, improves eyesight, detoxify the body, and boost the immune system.
Here’s another herb that has earned the title of superfood—parsley! This garnish is very rich in vitamin K, and also has vitamins A, C, and E. Additional vitamins include riboflavin, thiamin, niacin, vitamin B6, pantothenic acid, and folate. Parsley contains iron, zinc, copper, potassium, phosphorus, sodium, calcium, magnesium, and manganese. To add to that, it also possesses protein, omega-3 fatty acids, omega-6 fatty acids, dietary fiber, and healthy carbohydrates.
This herb has been known to give clearer skin, improve eye health, improve oral hygiene, boost the immunity, fight off cardiovascular diseases, strengthen bones, combat cancer, improve menstrual troubles, and aid in gastrointestinal issues.
Chicory is a flowering plant whose root is used in coffee. It is abundant in vitamins and minerals like vitamins A, B6, C, E, and K. Its mineral content comprises of calcium, iron, folic acid, potassium, manganese, magnesium, and zinc. With all these nutrients, it’s no wonder chicory can help the body in so many ways. It eases digestive issues, reduces pain from arthritis, prevents heartburn and other cardiovascular problems, detoxifies the liver and gallbladder, boosts the immune system, fights against bacterial infections, protects against kidney stones, helps in weight loss, and soothes anxiety as well as stress.
Meet the chicory’s close cousin, the endive. It is a green leafy vegetable with a slightly bitter flavor. It’s one of the most difficult vegetables to grow as it undergoes a two-step growing process that can take months. As with other superfoods, it has plenty of nutrients. Endives are abundant in vitamin K, followed by vitamin A. Its other vitamins include folate, pantothenic acid, vitamin C, thiamin, riboflavin, vitamin E, niacin, and pyridoxine. For its minerals, it has manganese, copper, iron, zinc, calcium, magnesium, and phosphorus.
Endives assist the body in many ways. How? Well, endives regulate blood sugar levels, metabolize carbs, help absorb calcium properly, and help form tissues, bones, and sex hormones. They make sure the nerves and the brain are functioning properly. It aids in eye health, prevents anemia, makes sure the liver and gallbladder are working correctly, and combats cancer.
Here’s another surprising food on the superfoods list. Eggs are nutritious foods since they are packed with practically every nutrient the body needs. They are a great source of high-quality protein. Eating them is an excellent way to increase the body’s overall nutrient intake. The choline content in eggs is an essential nutrient for proper brain development and good brain health in developing fetuses. Eggs are also known to improve heart health, help with eye health, and aid in losing weight.
Bet you didn’t know that salmon is one of the most nutritious foods on the planet. It is known to have a high dose of omega-3 fatty acids, protein, vitamin B12 and vitamin D. Salmon is loaded with selenium, vitamin B3, phosphorus, and vitamin B6. Also, this fish contains iodine, choline, vitamin B5, biotin, and potassium.
The benefits of salmon include improvement in bones and joints, brain and neurological repair, prevention of ADHD in young children, better eyesight, a well-functioning heart, healthy skin, and cancer prevention.
Watercress is a close cousin to cabbage, arugula, and mustard greens. It has small, round, and slightly scalloped leaves. This plant is low in calories but has tons of other nutritious properties. It is also rich in protein and vitamins A, C, K. Watercress boosts the immune system, helps promote stronger bones, helps treat Alzheimer’s disease and prevents iron deficiency.
This beautiful vegetable is not only a sight for sore eyes; it has plenty of benefits to boost your body as well. Despite its salty and bitter flavor, many people still enjoy consuming Swiss chard because of the many nutrients, vitamins, and minerals it provides. Swiss chard is loaded with plenty of antioxidants and vitamin K. Other vitamins include riboflavin, thiamin, niacin, folate, pantothenic acid, and vitamins A, B6, C, and E. Its mineral content is composed of manganese, magnesium, iron, potassium, copper, calcium, phosphorus, and zinc.
Swiss chard is an anti-hypertensive vegetable as it has many trace minerals essential for proper circulation, blood vessel health, heartbeat regulation, red blood cell formation, blood vessel constriction, blood pressure levels regularization, as well as nerve signaling. In addition, this veggie also fights cancer, maintains bone health, prevents diabetes, improves digestion, promotes healthy brain function, boosts eye health, and improves nerve and muscle function.
Just a single cup of spinach yields a lot of nutrients and benefits for the human body. For one, it has a high amount of chlorophyll. It also has a low amount of calories and carbohydrates. Spinach has vitamins A, B6, C, E, and K. It has dietary fiber, folate, choline, riboflavin, and protein. For its mineral content, it has magnesium, manganese, phosphorus, zinc, copper, iron, calcium, and potassium. And finally, it also contains amino acids like glutamic acid, aspartic acid, leucine, and lysine.
Because of the many vitamins, minerals, and phytonutrients found in spinach, it’s expected to have plenty of benefits for you and your body. First, it provides amazing skin, promotes eye health, fortifies the immune system, protects the heart, fosters a good digestive system, fights against diabetes, boosts bone health, improves brain function, helps in fetal development, and combats cancer.
Of the many kinds of cabbages around, the Chinese cabbage places second in the nutrition density chart with a score of 91.99. This vegetable, also called bok choy, not only tastes good, it boasts of plenty of vitamins and minerals too. It has thiamin, niacin, riboflavin, and vitamins A, B6, C, D, and K. It has folate, dietary fiber, protein, and a lot of antioxidants. For its minerals, Chinese cabbage has phosphorus, calcium, iron, magnesium, manganese, and potassium.
There are many advantages that Chinese cabbage can offer. It is known to improve blood circulation, lower blood pressure, protect the body from cancer, promote good eye health, help in digestion, aid in weight loss, build strong bones, boost the immunity, increase energy, reduce inflammation, and provide healthy skin and hair.
We all know what this is as it’s usually the number 1 ingredient in salads. Romaine lettuce is one of the fastest growing vegetables regarding popularity and is quite impressive due to its high level of antioxidants and other crucial vitamins and minerals. It has virtually zero grams of sugar and fat and very low in calories. It has dietary fibers, essential amino acids, and healthy fatty acids. It also contains thiamin, riboflavin, niacin, folate, pantothenic acid, folate, and vitamins A, B6, C, and K. Also, it has calcium, copper, manganese, magnesium, iron, phosphorus, zinc, potassium, and sodium.
Romaine lettuce helps prevent bone loss, boosts heart health, improves eyesight, prevents the signs of aging, heals skin, strengthens the immune system, helps fight cancer, helps maintain a healthy pregnancy, eliminates extra pounds, and improves digestive and intestinal health.
Green Leaf Lettuce
This vegetable is another one that’s chock-full of vitamins and minerals. It contains vitamins A, C, K and five of the eight B vitamins (vitamin B6, thiamin, niacin, riboflavin, and folate. It also has a trace amount of the minerals calcium, iron, magnesium, potassium, phosphorus, and manganese.
For its benefits, green leaf lettuce strengthens the immune system, promotes good eyesight, regulate the mineralization of bones, help with cardiovascular health, and fights against arthritis, repels insomnia, and boosts brain health.
These are dark-colored edible leaves with a slightly bitter taste. Collard greens have a super high vitamin K content, as well as soluble fiber and vitamin, C. Other vitamins are pantothenic acid, folate, riboflavin, thiamine, niacin, and vitamins A, B6, and E.
Collard greens detoxify the body of harmful toxins, support cardiovascular health, promote a healthy digestive system, maintain a healthy weight, maintain bone mass, reduce the risk of osteoporosis, promote a healthy pregnancy, reduce inflammation, and combat cancer.
These are cool-season crops and can survive almost freezing temperatures. It’s best to use these veggies two to three days after refrigeration. They contain dietary fiber, protein, and vitamins A, B6, C, and K. Its mineral content is composed of magnesium, copper, potassium, phosphorus, zinc, manganese, calcium, and iron.
Beet greens prevent retinal detachment, protect against age-related macular degeneration, prevents lung cancer and oral cavity cancer, promote bone formation and bone strengthening, improves the body’s metabolism, improves, red blood cell formation, and helps with Alzheimer’s disease.
This type of greens has been known to be highly researched because of their high effectivity in fighting inflammation. They contain an impressive list of antioxidants, vitamins, and minerals. They contain 0 grams of fat, just a few calories and sugar, fiber, and protein. For the vitamin content, it is made up of vitamins A, B6, C, E, K, and folate. Lastly, the greens have the minerals manganese, calcium, and copper.
The antioxidants in turnip greens prevent many kinds of diseases, including heart disease, cancer, diabetes, arthritis, autoimmune disease, Alzheimer’s disease, as well as Parkinson’s disease. The same antioxidants also strengthen the immune system and help naturally slow down aging. Turnip greens are also known to prevent bone breaks and strengthen bones and improve eye health.
Mustard greens boast a rich and peppery flavor that will surely delight everyone’s taste buds. They’re packed with fiber, vitamins, minerals, and phytonutrients—but are super low in calories. They have a very high vitamin K and A content. They also have vitamin C, folate, manganese, calcium, potassium, vitamin B6, phosphorus, and copper.
Mustard greens have properties that prevent certain types of cell damage and DNA mutation. They are known to combat harmful free radicals, fight against oxidative stress, reduce inflammation, and ensure healthy cells for the proper functioning of the digestive system, respiratory system, nervous system, and the cardiovascular system.
Blueberries have a high amount of antioxidant content. For the vitamins, they contain vitamins C, E, and K. They also have vitamins B1 (thiamine), B2 (riboflavin), B3 (niacin), and B6 (pyridoxine). For their mineral content, blueberries contain iron, magnesium, phosphorus, potassium, calcium, and zinc.
So what can these tart berries do? For one, they can give you smoother, healthier, and younger-looking skin. They make sure your vision is in tip-top shape. They reduce the risk of cognitive decline. The berries promote a healthy digestive system, which will lead to weight loss and proper weight management. Blueberries also fight against diabetes, cardiovascular diseases, and cancer.
Apples are a favorite snack for a lot of people, young and old alike. That’s because they have a crisp and sweet flavor that’s sure to be an instant hit. And not only do they taste great, but they also make you great too. This fruit contains a healthy dose of dietary fiber as well as vitamins A, B2, B6, C, E, and K. They also possess manganese, copper, and polyphenols.
There are many ways that apples benefit the body. First, they’re a great tool in losing weight as they are high in fiber and water, ensuring that you feel full longer. They’re great in promoting heart health, reducing the risk of stroke, decreasing bad cholesterol levels, lowering the risk of diabetes, promoting healthy gut bacteria, preventing breast cancer, fighting against asthma, improving bone health, preventing dementia, and boosting brain functionality.
People love this fruit for its rich flavor and unique texture. And for its whole contents, vitamin K tops the list, followed by folate, vitamin C, potassium, vitamin B5, vitamin B6, and vitamin E. Other nutrients include vitamin A, thiamine, riboflavin, niacin, manganese, magnesium, copper, iron, zinc, and phosphorus. Avocados have no cholesterol and sodium and are low in saturated fat. Also, it’s known as the fruit full of heart-healthy monounsaturated fats and lots of fiber.
Avocado consumption can assist in lowering cholesterol levels and triglyceride levels. They help to ensure you are absorbing nutrients from other food properly. They improve eye health, prevent cancer, improve kidney function, and relieve the symptoms of arthritis. Avocados can help you lose weight, help in oral hygiene, fight off morning sickness, and improve the conditions of your skin and hair.
Lemons, most especially in juice form, are a favorite among health-conscious individuals. And this is no joke. Lemon water does improve the overall body. It is very high in vitamin C content, has 0 grams of fat, and minimal calories and sugar. Other nutrients are potassium, folate, vitamin B6, thiamin, copper, fiber, magnesium, and vitamin E.
The list of the benefits of lemon water is a long one, so hold on to your seats. First, it’s a great aid in proper digestion and detoxification. It stimulates white blood cell production, fights off the common cold and flu, gives you younger-looking skin, improves collagen production, keeps the body properly hydrated, and helps in healthy weight loss. Besides, lemon water improves your mood, boosts your body’s energy, fights off constipation and indigestion, helps in dental care, treats dandruff, soothes burns and minor scrapes, and helps with acne and eczema. And finally, it contributes to stopping internal bleeding, relieves breathing problems, treats cholera and malaria, treats rheumatism and arthritis, eases throat infections, and lowers high blood pressure.
The last on our list is the refreshing watermelon. Watermelon is one of the favorite summer foods to many. It is fat-free and is low in sodium and calories. It has very high lycopene levels, as well as antioxidants, amino acids, vitamin A, vitamin B6, and vitamin C.
Watermelons lower the risk of heart disease due to their high lycopene content. They also improve blood flow, reduce the accumulation of excess fat, reduce hypertension, and also lower blood pressure. Their high water content also makes sure the body is properly hydrated and can also prevent heat stroke. Also, this fruit also promotes a healthy digestive system, relieves muscle soreness, keeps skin moisturized, promotes collagen production, prevents cancer, lowers inflammation, prevents macular degeneration, and helps with erectile dysfunction.