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30 Superfoods to Incorporate Into Your Diet

Quinoa

This is a gluten-free, protein-rich food that contains all nine of the essential amino acids which are responsible for many bodily functions. Quinoa is also high in fiber, magnesium, B vitamins, calcium, and antioxidants. It doesn’t get much more super than that. Although, if you have diverticulitis, this isn't the superfood for you.

Blueberries

Blueberries are absolutely packed with antioxidants, phytoflavinoids, potassium, and vitamin C. Eating these berries daily reduces your risk of heart disease and cancer as well as helping with inflammation, which is a key driver in all chronic diseases. Be sure to eat about a half cup every day to get the benefits of this superfood.

Kale

Kale has 20 essential nutrients that many Americans are lacking in their typical diets. With high amounts of fiber, calcium, iron, and antioxidants in just one serving at a time, this superfood helps with bone and skin health. You can eat this food raw or steamed to get all of the health benefits. 

Dark Chocolate

Yes, you read that right. Dark chocolate is filled with flavonoids, which are antioxidants that improve blood pressure, blood flow, and heart health. Make sure you choose chocolate that is at least 70% cocoa to get the most health benefits. As long as you keep your portion size under control, this superfood will improve your health and your mood. 

Salmon

Salmon contains high amounts of omega-3 fatty acids, which helps reduce the risk of heart disease, cancer, arthritis, and even helps improve cognitive functions. This heart-healthy fish also helps protect your skin from the sun and harmful UV rayys.

 

Oatmeal

Oatmeal is packed with fiber and has high amounts of essential vitamins, minerals, nutrients, and antioxidants. This superfood helps lower blood cholesterol levels, aid with digestion, lower the risk of heart disease, and improve your metabolism. One serving of oatmeal gives you all these benefits, and you can eat it in more ways than just as hot cereal for breakfast. 

Green Tea

Green tea has incredible health benefits, besides just giving you energy. It also contains powerful antioxidants that can help lower cholesterol and prevent heart disease. This powerful drink also has epigallocatechin gallate, a phytochemical that slows irregular cell growth and can prevent the growth of some cancers. 

Broccoli

It’s important to get your daily serving of green vegetables, and broccoli is one of the biggest superfoods around. Broccoli is an excellent source of vitamins C, K, B9, manganese, minerals, and iron. These all work to help with eye health, boosting the immune system, reducing inflammation, and improving arteries damaged by diabetes. 

 

Lentils

Lentils, like beans, have high levels of fiber, folate, and magnesium, which helps with heart health. You can incorporate these tasty morsels into soup or eat them alone. They also contain protein and iron, which are essential for a healthy diet and long-lasting energy.

 

Strawberries

Strawberries may be small, but they are mighty. These little fruits contain fiber, vitamins, manganese, potassium, and antioxidants. They protect your skin against free radical damage, gastrointestinal cancers, and help improve heart health. Other than being super healthy, strawberries are a delicious addition to many meals. 

 

Sardines

Sardines have a bad reputation for being the ugly, smelly fish in cans, but you can get them in a variety of ways. These little fish contain lots of omega-3s and vitamin D, which helps improve bone health, blood sugar, and your immune system. One serving of sardines also contains half of your daily recommended amount of protein. 

 

Watermelon

Watermelon is about 92% water and makes an excellent diuretic, but it is also high in fiber and an excellent source of vitamins C and A. These vitamins work to reduce the risk of heart disease, improve asthma, reduce the risk of colon cancer, and help relieve symptoms of arthritis. So, go ahead and enjoy a nice, thick piece of watermelon to enjoy all the antioxidant and health-improving benefits. 

 

Spinach

Popeye the Sailorman ate spinach for a good reason; this leafy green is packed with protein, calcium, iron, magnesium, potassium, fiber, and vitamin K. This low-calorie superfood is great for skin, hair, and bone health as well as lowering the risk of cancer. You can eat spinach raw or steam it for a delicious and nutritious addition to your meal. 

Pistachios

Pistachios are a great replacement for potato chips as a snack, but they also are packed with health benefits. This cholesterol-free snack is high in fiber, protein, and potassium that reduce bad cholesterol, boost antioxidant levels, and lower the risk for cardiovascular disease. They’re also very filling so they help with cravings and weight management.

 

Eggs

Eggs used to be thought of as unhealthy and a cause of heart disease; however, this is untrue. Eggs actually raise your “good” HDL cholesterol and lower “bad” LDL cholesterol, making eggs beneficial to reducing the risk of heart disease. Eggs are also rich in antioxidants that protect against eye damage and diseases. They're also loaded with protein, vitamins, mineral, and good fats. 

Almonds

This is another snack food that is packed with health benefits. Almonds contain lots of healthy fats, fiber, protein, magnesium, and vitamin E. They can also decrease the risk of cancer, diabetes, heart disease, Alzheimer’s disease, and other chronic illnesses. This superfood is known to lower bad cholesterol and decrease the levels of homocysteine, the amino acid that is thought to lead to the buildup of plaque in arteries.

Ginger

It’s hard to find many foods with more health benefits than ginger, which makes it a superfood. Ginger is known to have antioxidant and anti-inflammatory powers, fights nausea, reduces soreness, menstrual pain, fights infections, and has anti-cancer and diabetic properties. It has long been used as a medicine and can be consumed fresh, dried, powdered, or as an oil.

Beets

Beets contain high levels of vitamins, protein, potassium, iron, fiber, and manganese. When you eat beets daily you reduce your risk for heart attacks, heart failure, stroke, high blood pressure, inflammation, digestive health, brain health, anti-cancer properties, and so much more. Not only are they nutritious, but beets are also an easy and colorful addition to almost any meal.

Beans

Beans are incredibly versatile and cheap kitchen staples, and you might be missing out on this superfood’s benefits. Beans are low in fat and high in complex carbs, vitamins, mineral, antioxidants, and lots of protein. Eating beans on a daily basis reduces your risk for heart disease and lowers your bad cholesterol. 

Pumpkin

You can get the health benefits from raw, cooked, or canned pumpkin and even the pumpkin seeds. This superfood is packed full of iron, zinc, fiber, and vitamin C. They help reduce the risk of macular degeneration and prevent cataracts. At your next Halloween, be sure to buy an extra pumpkin and save all the seeds for delicious and healthy recipes. 

Apples

An apple a day keeps the doctor away, but do you know why? They are a great source of antioxidants, vitamin C, fiber, and potassium to help reduce the risk of heart disease, lung cancer, and Type 2 diabetes. With only 47 calories in the average apple, this is a way to get a filling and healthy snack without worrying about your waistline. 

 

Cranberries

This is one superfood that you can either eat or drink to get the health benefits. They contain vitamin C, fiber, and antioxidants while also being a low-calorie and sweet snack. These berries prevent and repair cell damage done by free radicals, prevent urinary tract infections, fight inflammation, and reduce the risk of heart disease. 

Cauliflower

Other than being useful in many gluten-free and vegetarian meals as a replacement for meat or bread, this vegetable is filled with vitamins, fiber, and potassium. Cauliflower helps with digestive health, reduces the risk of several chronic diseases, is a good source of antioxidants, and can aid in weight loss. It can be eaten cooked or raw so it is also easy to add to any diet. 

Leeks

The Welsh used to wear leeks on their helmets in the 6th century because they believed leeks gave them strength and victory. While it doesn’t give you superpowers, this superfood has mighty protection powers against cancer, heart disease, and pregnancy complications and is good for skin, teeth, and eye health. Just one cup of leeks packs more than 30% of your daily value of vitamins A, K, folate, and manganese. 

 

Avocado

Other than being popular in recent food trends, avocado has almost 20 vitamins and minerals in every serving including potassium and B vitamins. They help with blood pressure, eye health, cell repair, fighting off disease and infection, and lowering bad cholesterol. This superfood is also high in fiber, which keeps you full longer.

Walnuts

Walnuts are an excellent source of protein, vitamin B6, magnesium, and iron and are high in monosaturated fats, polyunsaturated fats, and omega-3 fatty acids. These all help contribute to improved heart health, weight management, gallstone disease, bone health, epilepsy, and brain health. Other than being really good for you, they also make a great snack that fills you up fast. Talk about a superfood!

 

Sweet Potatoes

Sweet potatoes get their vibrant orange color from their alpha and beta carotenes. These are converted by your body into vitamin A, which is essential for keeping your eyes, bones, and immune system healthy. One sweet potato has almost four times the daily recommended value of vitamin A, C, B6, potassium, and manganese. Sweet potatoes are also rich in antioxidants which is vital for skin health and getting rid of free radicals. 

Asparagus

Asparagus is a superfood that comes in a variety of colors at your local supermarket and is an easy-to-prepare addition to any meal. It is an excellent source of vitamin K, antioxidants, and folate to support strong bones, cell health, heart health, and helps prevent cancer.

Liver

This superfood has a bad reputation of people thinking it's gross when it can be deliciously prepared and is packed full of nutrients. Liver is a low-calorie and high-protein food with much more than your recommended daily intake of vitamins A and B12, iron, folate, and so much more.

Seaweed

Seaweed is a sea vegetable that is a form of algae and is used in a wide variety of dishes like sushi, soup, and smoothies. It is an excellent way to get essential vitamins, minerals, and amino acids and can help improve thyroid function, heart health, and gut health. Seaweed also contains antioxidants which are important for keeping your cells healthy.