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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

  • Healthline

  • Centers for Disease Control and Prevention

  • Harvard School of Public Health

  • Mayo Clinic

  • Washington State Department of Health

ACAI

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

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

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

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.

AVOCADOS

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

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.

BEETS

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 (BUFFALO)

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

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

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.

BLUEBERRIES

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

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.