HOW TO use the WORLD’s BEST SUPER FOOD Ingredients
Super Foods are linked to nurturing a sharper mind, producing clearer skin, sustaining a healthier immune system, and improving your overall well-being. Our bodies require specific vitamins and nutrients. Unfortunately, Many of today's modern diets ignore many of these nutrients. Because of this deficiency, it is important to take your own personal diet into consideration. While many dietitians have questioned the validity of "Super Foods", there is no arguing that many fruits, vegetables, and proteins offer huge health benefits
Our list contains over 50 types of the most nutritional food ingredients to include in you regular diet. Consider stocking up on the best Super Foods for your body. Whether it's brain-boosting blueberries or cancer-fighting broccoli sprouts, these options aren't just great for your health — they're also delicious; especially when combined with each other.
Check out our Super Food recipes where we combine several Super Food ingredients for a delicious, power-packed meal.
Though many foods could be described as "Super," no single food holds the key to good health or disease prevention. These are the food ingredients that contain the most health benefits as recommended by several sources including:
Medical News Today
Centers for Disease Control and Prevention
Harvard School of Public Health
Washington State Department of Health
Acai (ah-sigh-EE) berries have benefits ranging from improved skin appearance to weight loss. A serving or two of this anthocyanin-rich berry can dramatically boost the amount of antioxidants in your blood. High in fiber, acai berries are naturally sweet, and their rich colors mean they are high in antioxidants and disease-fighting nutrients. When acai berries are not in season, it is just as healthy to buy them frozen. Add them to yogurt, oatmeal, smoothies, or eat for a snack.
Almonds are a good source of protein. They also contain monounsaturated fats, which may be a factor in reducing the risk of heart disease. Add a handful to your trail mix, oatmeal, yogurt, or have as a snack. Almonds are also a great accompaniment to cooked veggies or salads. They are a well rounded food that can be used as quick supplement, or a complete meal replacement. Almonds are rich in fiber, protein and heart-healthy fats. They also pack various plant compounds with anti-inflammatory and antioxidant properties, which can protect against oxidative stress. Eating almonds can have a protective effect against heart disease and significantly reduce total cholesterol levels. They are high in calories, so limit to a small handful per serving.
Apples are nutritional powerhouses because of their impressive nutritional profile. They contain about 14% of our daily needs of Vitamin C. Apples contain powerful natural antioxidants like quercetin, B-complex vitamins, minerals such as calcium and potassium, and dietary fiber. They also contain phytonutrients which help protect the body from the detrimental effects of free radicals, which cause undesirable changes in the body and may contribute to chronic conditions, as well as the aging process. The powerful antioxidants in apples might extend a person’s life span, reduce the risk of chronic disease, help prevent dementia, reduce your risk of lung cancer, and reduce the risk of stroke and diabetes.
Asparagus is rich in dietary fiber and contains high levels of vitamin A, vitamin C, and calcium, as well as several phytochemicals: the chemicals made by plants that have a positive effect on your health, including, vitamin B6, calcium, zinc, and magnesium. A half-cup of asparagus supplies 50% of your daily bone-building vitamin K and a third of your day's folate. They are an excellent source of iron, vitamin A, and lutein for eye health. Asparagus is also a natural diuretic, which can help with bloating, maintaining fluid balance in the body, and influence blood pressure and edema.
The potential health benefits of asparagus include reducing the risk of diabetes, preventing kidney stones, and lowering the risk of neural tube defects in babies. Throw them into salads or sauté them in a little olive oil. You can also add them to soups and stews.
Avocado is a highly nutritious fruit, though it’s often treated more like a vegetable in culinary applications. Similar to olive oil, avocado is high in monounsaturated fats (MUFAs) which are the best kind of fat and ideal fuel source for the human body. Consuming avocados increases levels of high-density lipoprotein, or “good,” cholesterol and also helps your body block the absorption of bad cholesterol, removing more harmful fat from the bloodstream. Oleic acid is the most predominant MUFA in avocado, which is linked to reduced inflammation in the body. This healthy fat in avocado keeps you satisfied and helps you absorb other nutrients. They’re high in lutein, which aids eyesight, and in potassium and folate, which may reduce the risk of stroke and cardiovascular disease. They also have tons of vitamins and nutrients such as B vitamins, vitamin K, vitamin E, and more potassium than bananas. Avocados might also have anticancer properties. Avocados may also have associations with improved nutrient absorption, better overall diet, and fewer metabolic risk factors. Eating avocados may reduce your risk of heart disease, diabetes, and metabolic syndrome.
Bananas are naturally free of fat, cholesterol, and sodium, and very rich in potassium. Because the fruit's sugar content is balanced with fiber, it helps maintain a healthy blood glucose level. Even people with diabetes can enjoy a banana, according to the American Diabetes Association. Because they're loaded with several nutrients, bananas may help you flight cancer, risk of developing childhood leukemia, asthma, high blood pressure, diabetes, and heart disease.
Beetroot, also known simply as the beet, can improve athletic performance, lower blood pressure and increase blood flow. This is partly due to its high content of nitrates, which increase nitric oxide in the body and play a substantial role in heart and vascular health. The pigment betacyanin, which gives beets their rich red color, is just one of several disease-fighting phytonutrients found in this vegetable.
Beets are a rich source of folate and manganese, and also contains thiamine, riboflavin, vitamin B-6, pantothenic acid, choline, betaine, magnesium, phosphorus, potassium, zinc, copper, and selenium. Beets are high in fiber and beta-carotene, and folate, which guards against birth defects, colon cancer, and osteoporosis. Slice some up and toss in a salad or smoothie.
Bison meat packs a bunch of essential nutrients, including protein, iron, zinc, selenium, and B vitamins. Providing around 17 grams of protein per raw 4-ounce (113-gram) serving, bison is considered an excellent source of protein to help with tissue rebuilding, hormone production, and nutrient transport.
When compared with many other meats, bison is very low in fat and overall calories, with a raw 4-ounce (113-gram) serving providing 6 grams of fat and 124 calories. By swapping out fattier cuts of meat for bison, you may be able to get the same amount of beneficial nutrients with fewer grams of fat and calories, which is helpful for those looking to lose weight. They are high in B vitamins which regulate many cellular processes throughout your body, including energy and neurochemical production, as well as red blood cell formation. In addition to its relatively high vitamin B content, bison is an excellent source of selenium and zinc, with one raw 4-ounce (113-gram) serving providing 13%, 31%, and 35% of the DV for each mineral. Selenium serves as an antioxidant that fights oxidative stress, which fights off free radicals and antioxidants that can lead to tissue dysfunction and disease. Meanwhile, zinc supports your body’s immune system and helps fight various illnesses. More specifically, it promotes cell division and growth, as well as wound healing. Proper zinc intake can help ensure optimal immune function.
Bison is also an excellent source of iron, which plays an important role in building red blood cells, which are the main transporters of oxygen in your blood and necessary for all oxygen-requiring processes.
Black beans are loaded with nutrients and play a role in preventing and managing various diseases. They are a rich source of B vitamins, various minerals, protein, fiber, and flavonoids — antioxidants that help your arteries stay relaxed and pliable.
Black beans offer many health benefits including improved type 2 diabetes management, as well as reduced blood pressure, reduce the risk of heart disease, and cholesterol. They are an excellent source of fiber, folate, and plant-based protein. Eating black beans regularly may also promote healthy weight maintenance, due to their ability to improve feelings of feeling full. Add to salads, soups, and casseroles. Add them to your chili, salads, or make bean-based spread such as hummus.
Blackberries are a nutritional powerhouse of vitamins, minerals, fiber and antioxidants which may prevent certain diseases and improve digestion.
The strong antioxidant capacity of berries is associated with a reduced risk of heart disease, cancer and other inflammatory conditions. They may also be effective in treating various digestive and immune-related disorders when used alongside traditional medical therapies. High in fiber, berries are naturally sweet, and their rich colors mean they are high in antioxidants and disease-fighting nutrients.
Blackberries boast more antioxidants than strawberries, cranberries, or blueberries. When berries are not in season, it is just as healthy to buy them frozen. Add to yogurt, cereals, and smoothies, or eat for a snack.
Fresh or frozen, blueberries have sky-high levels of antioxidants, which combat damage done by inflammation. They aid in improving memory by protecting the brain from inflammation and boosting communication between brain cells. Blueberries provide substantial amounts of fiber, antioxidants, and phytonutrients which may help prevent disease and maintain vital bodily functions.
Consuming blueberries may help protect against cognitive decline, which may help reduce the risk of Alzheimer’s disease and prevent cardiovascular disease. Blueberry polyphenols reduced obesity and certain metabolic risk factors and also improved the composition of gut bacteria. Studies have also shown that eating blueberries helped decrease blood pressure among adults with stage 1 hypertension.
Anthocyanins, the natural plant compounds that give blueberries their deep color, may have antidiabetic effects as well. Fresh or frozen, blueberries are high in fiber, and have even more antioxidants than cranberries, raspberries, strawberries. When blueberries are not in season, it is just as healthy to buy them frozen. Add to yogurt, cereals, and smoothies, or eat for a snack.
Brazil nuts are high in selenium. In fact, one nut delivers more than an entire day's recommended value. Selenium is a vital mineral for maintaining thyroid function, and it is a great antioxidant for the human body. Brazil nuts are rich in fiber, plant protein and heart-healthy fats. They also pack various plant compounds with anti-inflammatory and antioxidant properties, which can protect against oxidative stress. They also contain monounsaturated fats, which may be a factor in reducing the risk of heart disease. They are an excellent source of both protein and carbohydrates, and they also provide good amounts of vitamin B-1, vitamin E, magnesium, and zinc.
These nuts come in a hard shell and are usually available ready to eat, making them a quick, nutritious snack. Add a handful to oatmeal or yogurt or have as a snack. But remember they are high in calories, so limit to a small handful. Brazil nuts are also a great accompaniment to cooked veggies or salads.
Broccoli provides good amounts of fiber, calcium, potassium, folate, and phytonutrients. Phytonutrients are compounds that reduce the risk of developing heart disease, diabetes, and some cancers. Broccoli contains high levels of fiber (both soluble and insoluble) and is a rich source of vitamin C. In addition, broccoli is rich in vitamin A, iron, vitamin K, B-complex vitamins, zinc, phosphorus, and phytonutrients.
Studies have found that broccoli can potentially help prevent osteoarthritis, protect skin against the effects of UV light, reverse diabetes heart damage, and reduce bladder cancer risk. They are an excellent source of iron, vitamin A, and lutein for eye health. They also add fiber into the diet.
Broccoli contains a powerful range of disease fighters. Sulforaphane may increase enzymes that lower the incidence of colon and lung cancers. They are an excellent source of fiber, vitamins, and phytochemicals including indoles, thiocyanates, and nitriles, which may prevent against some types of cancer.
Steam or stir-fry, adding healthy oils and herbs and seasonings for flavor. However, overcooking broccoli can destroy many of its key nutrients. For this reason, it is best to eat it raw or lightly steamed. Try adding some florettes to soups, casseroles, and pasta dishes.Throw them into salads or sauté them in a little olive oil.
Brussels sprouts are rich in glucosinolates, compounds that combat cancer and detoxify our bodies. They are an excellent source of iron, vitamin A, and lutein for eye health. They are an excellent source of fiber, vitamins, and phytochemicals including indoles, thiocyanates, and nitriles, which may prevent against some types of cancer.
Add them to salads or pair them with a main like chicken or steak. Steam or stir-fry, adding healthy oils and herbs and seasonings for flavor. Try adding them to soups, casseroles, and pasta dishes. Sauté them in a little Olive Oil.
Cannellini beans are fat-free and an excellent source of iron, folate and magnesium. Cannellini beans also support healthy cholesterol levels, thereby diminishing a heart attack risk. They are an excellent source of fiber, folate, and plant-based protein. Studies show they can help reduce the risk of heart disease. One quarter-cup serving contains 11 grams of protein. They’re a rich source of B vitamins, various minerals, protein and fiber.
Research indicates that they offer many health benefits including improved type 2 diabetes management, as well as reduced blood pressure and cholesterol.
Eating beans regularly may also promote healthy weight maintenance, due to their ability to improve feelings of feeling full, Low in calories, they have anti-inflammatory properties that help with diabetes and arthritis.
Add to salads, soups, and casseroles. Make a chili or a bean-based spread such as hummus.
Carrots are a particularly good source of beta carotene, fiber, vitamin K1, potassium, vitamin A, and antioxidants. They're a weight-loss-friendly food and have been linked to lower cholesterol levels and improved eye health
Cauliflower contains a powerful range of disease fighters. Sulforaphane, may increase enzymes that lower the incidence of colon and lung cancers. They are an excellent source of fiber, vitamins, and phytochemicals including indoles, thiocyanates, and nitriles, which may prevent against some types of cancer.
The potential health benefits of cauliflower include preventing mutations and reducing stress from free radicals, preventing constipation, and helping memory. They are an excellent source of iron, vitamin A, and lutein for eye health. They contain antioxidants and phytonutrients that can protect against cancer.
They also contain fiber that helps with satiety, weight loss, and a healthy digestive tract, choline that is essential for learning and memory, as well as many other important nutrients.
Steam or stir-fry, adding healthy oils and herbs and seasonings for flavor. Try adding cauliflower to soups, casseroles, and pasta dishes. You can also grate and boil them to make a low-carb cauliflower rice. Throw them into salads or sauté them in a little olive oil. You can also add them to soups and stews.
Cinnamon is the gold medalist of the spice rack, with one of the highest antioxidant levels of all herbs and spices. It also has a positive effect on blood glucose levels, so adding it to meals can keep you feeling steady and satiated. Studies have found that cinnamon can potentially be effective against HIV, improve glucose and lipid levels in patients with type 2 diabetes, help prevent Alzheimer’s disease, and stop the destructive process of multiple sclerosis.
In addition, researchers at Penn State found that consuming cinnamon can help reduce the body’s negative responses to eating high-fat meals. Sprinkle some on your oatmeal, in your coffee, yogurt, or in your smoothies.
Dark chocolate is a delicious treat that's full of antioxidants, flavanols, vitamins, and nutrients. Studies have found that dark chocolate may improve eye health and cognitive abilities. The high antioxidant levels in dark chocolate make it a perfect indulgence. Chocolate is high in flavonoids, substances that have been shown to improve blood flow, suppress coughs, improve memory, and give you hydrated, smooth skin. Other potential benefits of eating dark chocolate include lowering cholesterol levels, preventing cognitive decline, and reducing the risk of cardiovascular problems.
One cup of edamame has a whopping 18 grams of plant protein, as well as lots of fiber, folate, and cholesterol-lowering phytosterols. They’re loaded with nutrients and play a role in preventing and managing various diseases. They are a rich source of B vitamins, various minerals, protein and fiber. Research indicates that they offer many health benefits including improved type 2 diabetes management, as well as reduced blood pressure and cholesterol. Eating edamame regularly may also promote healthy weight maintenance, due to their ability to improve feelings of feeling full.
The chicken egg has been a part of our diet since the dawn of civilization, and there is a fantastic reason for it. They contain a diverse range of vitamins and nutrients. They’re one of the best possible sources of low calorie, high quality proteins available. Eggs raise our body's good cholesterol levels, and contain important rare micronutrients like choline. According to the USDA, every egg has 6 grams of protein but just 72 calories. Eggs also have all nine essential amino acids and are rich in vitamins A, B12, B2 and B5, making them one of the most nutritious super foods on the planet.
Whole eggs are rich in many nutrients including B vitamins, choline, selenium, vitamin A, iron and phosphorus. Eggs contain two potent antioxidants, zeaxanthin and lutein, which are known to protect vision and eye health.
Despite fears surrounding egg consumption and high cholesterol, research indicates no measurable increase in heart disease or diabetes risk from eating up to 6–12 eggs per week. In fact, eating eggs could increase “good” HDL cholesterol in some people, which may lead to a favorable reduction in heart disease risk.
Flaxseed is an excellent source of two fatty acids that are essential for human health – linoleic acid and alpha-linolenic acid. They are also an excellent source of fiber and a good source of minerals and vitamins according to the American Nutrition Association. The potential health benefits associated with flaxseed include lowering cholesterol, protecting against cancer, preventing hot flashes, and improving blood sugar levels.Omega-3 fatty acids speed up cell metabolism and reduce inflammation in the body, reducing triglyceride levels and lowering blood pressure. They also pack various anti-inflammatory and antioxidant properties, which can protect against oxidative stress. Flaxseed is a good source of plant protein, fiber, and heart-healthy monounsaturated fats, which may be a factor in reducing the risk of heart disease. For a fast hit, sprinkle some on oatmeal, yogurt, or salads.
Garlic is a popular culinary ingredient due to its distinct flavor, but it has also been used for its medicinal benefits for centuries. It is widely used for several conditions linked to the blood system and the heart. Studies have found that garlic can potentially be a very powerful antibiotic, help protect the heart during cardiac surgery and after a heart attack, lower the risk of developing lung cancer, and reduce high cholesterol and blood pressure levels. Garlic is a good source of manganese, vitamin C, vitamin B6, selenium and fiber. They can help lower blood pressure and cholesterol levels. Research suggests they inhibit the growth of prostate, stomach, and colon cancer cells. They also have antibiotic properties as well as supporting immune function. What’s more, sulfur-containing compounds in garlic may even play a role in preventing certain types of cancer. Add some to your soups, salads, and pasta.
Ginger comes from the root of a flowering plant from China. It’s used as both a culinary flavor enhancer and for its multiple medicinal effects. Ginger contains a chemical that is used as an ingredient in antacid, laxative, and anti-gas medications. Studies have found that ginger can potentially prevent inflammation of the colon, reduce exercise-induced muscle pain, help alleviate nausea caused by chemotherapy, and reduce the severity of period pains.
Ginger contains antioxidants, such as gingerol, that may be responsible for many of the reported health benefits associated with this root. Ginger may be effective for managing nausea and reducing pain from acute and chronic inflammatory conditions. It may also reduce your risk of chronic illnesses such as heart disease, dementia and certain cancers. Ginger is available fresh, as an oil or juice and in dried/powdered forms. It’s easy to incorporate into soups, stir-fries, sauces and teas. Ginger is also great with sushi.
Peas are a good source of vitamins C and E, zinc, Omega-3 and antioxidants that strengthen your immune system. Other nutrients, such as vitamins A and B and coumestrol, help reduce inflammation and lower your risk of chronic conditions, including diabetes, heart disease, and arthritis. They are an excellent source of iron , vitamin A, and lutein for eye health.