21 Superfoods You Should Consider in Your Diet

A nutritionist will tell you to eat a wide variety of colorful food and it’s really good advice. Nutritionally speaking, there is no such thing as a “superfood” as its just a bunch of marketing BS used to sell products at higher prices.

The food industry uses the superfood label frequently on nutrient-rich foods in order to positively affect our health and dig deeper into our wallets.

However, many foods could still be described as “super”, and it’s important to understand that there is no one single food that holds the key to good health or prevents, or can cure, a disease.

The term “superfood” doesn’t seem to be going away anytime soon, therefore it might be worth looking at some healthy options and their benefits.

Here are 18 foods that may be worthy of the esteemed superfood title.

Eat your Greens, the Dark Leafy Variety

Dark green leafy vegetables are an excellent source of nutrients such as: Folate, zinc, calcium, iron, magnesium, vitamin C and fiber. In fact, kale packs more vitamin C than an orange.

Dark leafy greens are super for their potential to reduce your risk of chronic illnesses including heart disease and type 2 diabetes. They also contain high levels of anti-inflammatory compounds known as carotenoids, which may protect against certain types of cancer. Eat them daily and mix your variety. Popular dark leafy greens include: Kale, Swiss Chard, Collard Greens, Spinach and Turnip Greens.

Like all vegetables, you should wash them well before consuming and always eat organic when available.

2. Berries

Berries are delicious and an excellent source of: Vitamins, minerals, fiber and antioxidants.

The excellent antioxidant benefits of berries is associated with a reduced risk of heart disease, cancer and many other inflammatory conditions.

They are also helpful in treating numerous digestive and immune-related conditions when used in conjunction with traditional medical therapies.

Popular berries include: Raspberries, strawberries, blueberries, blackberries and cranberries.

Make sure to wash them well and always source organic when available.

3. Green Tea

3. Green Tea

Originally grown in China, green tea has a wide range of medicinal properties.

Rich in antioxidants and polyphenolic compounds which are known to have strong anti-inflammatory properties, green tea should be on your weekly menu. One of the most prevalent antioxidants in green tea is Catechin Epigallocatechin Gallate, also known as EGCG.

EGCG is suspected to give green tea its apparent ability to protect the body against chronic diseases including heart disease, diabetes and some cancers.

Research also shows that the combination of Catechins combined with caffeine in green tea may make it a tool for weight loss in some people.

4. Eggs

Eggs have long been a controversial topic amongst nutritionists due to their high levels of cholesterol, however, eggs remain a healthy food option.

Keep in mind that there are some misconceptions about eggs. Brown eggs for example are not any better than white eggs. But pasture raised chickens are far better for producing wholesome eggs instead of cage or free range eggs because they are free to roam and eat naturally. In fact, the definition of free range may come as a surprise to many. “Free Range” is simply defined as the bird’s ability to spread their wings without hitting their cage.

Whole eggs are an “eggcellent” source of nutrients including: Vitamin B, choline, selenium, vitamin A, iron and phosphorus.

Plus, as an added bonus, eggs are also loaded with high-quality proteins.

Eggs also contain two powerful antioxidants, zeaxanthin and lutein, which are known to protect vision and eye health.

Despite concerns egg contain a high amount cholesterol, research shows no risk increase in conditions such as: Heart disease or diabetes from eating up to 12 large eggs each week.

Studies show that consuming eggs can actually increase “good” HDL cholesterol in some people, which may lead to a positive risk reduction in heart disease, however, more research and studies are needed.

5. Legumes

Legumes, also commonly known as pulses, are a class of plant foods made up of beans which includes: soy, lentils, peas, peanuts and alfalfa.

Legumes are loaded with nutrients and are fantastic at preventing and managing various diseases.

Legumes are also a rich source of B vitamins, various minerals, protein and fiber.

Legumes offer many health benefits including improved type 2 diabetes management, as well as reduced blood pressure and cholesterol.

Eating legumes and beans on a regular basis may also promote a healthy weight, as legumes have the ability to improve the feeling of fullness.

6. Nuts and Seeds

Nuts and seeds are rich in fiber, a great source of vegan protein and heart-healthy good fats.

Nuts and seeds also contain numerous plant compounds with anti-inflammatory and antioxidant properties, which can protect your body against stress.

According to research, consuming nuts and seeds regularly can also have a positive and protective effect against heart disease

Common Nuts: Almonds, pecans, pistachios, walnuts, cashews, Brazil nuts, macadamia nuts.

Common Seeds: Sunflower, pumpkin, chia, flaxseed, hemp.

Many nuts and seeds are high in calories, but some nuts are are linked to weight loss when included in a balanced diet.

7. Kefir and Yogurt

Kefir is a fermented beverage usually made from milk that contains protein, calcium, B vitamins, potassium and probiotics.

Similar to yogurt, Kefir is thinner in consistency and typically contains higher concentrations and diverse probiotic strains. The key to probiotics is diversity for your gut flora and fauna.

Fermented foods that are high in probiotics such as Kefir have numerous health benefits such as: Reduced cholesterol, lowered blood pressure, improved digestion and anti-inflammatory effects.

Traditionally, yogurt and Kefir are made from cow’s milk, but it’s typically tolerated by people who are sensitive to lactose due to the fermentation of the lactose by the healthy bacteria.

Many grocery stores sell varieties of both yogurt and Kefir made from non-dairy sources such as: Coconut milk, almond milk and rice milk.

Be careful of some yogurt products that are high in added sugars.

8. Garlic

Garlic is closely related to onions, leeks and shallots and it’s a very good source of manganese, vitamin C, vitamin B6, selenium and fiber.

Popular as a culinary ingredient due to its distinct flavor, garlic also been used for its medicinal benefits for centuries as it may be effective in reducing cholesterol and blood pressure, as well as supporting healthy immune function and warding off certain cancers.

Sulfur compounds in garlic may even help in preventing certain types of cancer.

9. Olive Oil

If you are going to use or consume any type of vegetable oil in your cooking, olive oil is a preferred choice.

Olive oil contains high levels of monounsaturated fatty acids and polyphenolic compounds which may reduce inflammation and your risk of certain illnesses such as heart disease and diabetes.

Olive oil also contains vitamins E and K, both which can protect against cellular damage from oxidative stress.

10. Ginger

Ginger is a popular root used as both a culinary flavor enhancer and for its multiple medicinal effects and contains antioxidants, such as gingerol, that may be responsible for health benefits.

Ginger may also be effective for managing an upset stomach and reducing pain from acute and chronic inflammatory conditions, may also reduce your risk of chronic illnesses such as heart disease, dementia and certain cancers.

Available in many forms from freshly picked to dried and powdered. You can also find garlic in oils and sold as juice.

11. Turmeric

Turmeric is a bright yellow spice that is closely related to ginger. Originally from India, it’s used for cooking and its medicinal benefits. There are different grades of Tumeric and most grocery stores sell the lower grade variety. The higher grade Tumeric is call Alleppey Turmeric.

The active compound in turmeric is call Curcumin and it has antioxidant and anti-inflammatory effects

Curcumin is usually paired with black pepper to help it absorb in the body.

12. Salmon

Salmon is a highly nutritious fish packed with .

One of the best sources of omega-3 fatty acids, salmon is known for a variety of health benefits such as: Healthy fats, protein, B vitamins, potassium and selenium.

The downside to eating salmon is the possible contamination with heavy metals and other ocean pollutants such as micro-plastic particles.

Limit your consumption of salmon to two to three servings per week

13. Avocados

Avocados are part of the fruit family but often considered more like a vegetable by many people.

Avocados are rich in fiber, vitamins, minerals and healthy fats.

Like olive oil, avocados are high in monounsaturated fats (MUFAs). Oleic acid is predominant in avocados, which is linked to reduced inflammation in the body.

14. Sweet Potatoes

The sweet potato is a root vegetable loaded with many nutrients, including potassium, fiber and vitamins A and C.

Despite the potatoe’s sweet flavor, sweet potatoes don’t actually increase blood sugar as much as refined sugars.

15. Aloe Vera Juice

The nutrients found in Aloe Vera juice can provide some health benefits. Beta-carotene is a yellow-red pigment that’s found in aloe vera plants. It acts as an antioxidant that can help support eye health, including retinal and corneal function.

Relieves Heartburn

Also known as acid reflux, heartburn is a painful condition that involves acid leaving the stomach and traveling up the esophagus. A recent study has shown that aloe vera juice can reduce the symptoms of heartburn without any uncomfortable side effects.

Treats Constipation

Aloe vera juice contains several compounds known to act as laxatives. While drinking aloe vera juice is unlikely to cause digestive issues in people with normal bowel movements, it has shown promise as a way to relieve constipation.

May Improve IBS Symptoms

Aloe vera juice may be a potential treatment for irritable bowel syndrome (IBS). This condition involves the inflammation of the intestine, leading to pain and other issues. Aloe has been shown to have anti-inflammatory properties. In one trial, people with IBS who drank aloe vera juice said some of their symptoms improved. However, scientists need to do more research.

Aloe vera juice is a rich source of antioxidants, which help fight free radicals. This lowers oxidative stress on your body and reduces the risk of chronic conditions such as diabetes, heart disease, or even cancer.

Aloe vera juice is also an excellent source of: Vitamin C, Vitamin A, Vitamin E, Beta-carotene, Folic acid, Calcium , and Magnesium

16. Mushrooms

Some of the most common varieties of edible mushrooms include: Button, Portobello, Shiitake, Crimini and Oyster mushrooms.

mushroom nutrient content varies depending on the type, mushrooms contain vitamin A, potassium, fiber, and several antioxidants not present in most other foods.

Mushrooms are full of nutrients and may reduce your risk of certain diseases. Additionally, mushrooms are a sustainable food choice. you can find mushrooms sold fresh or in powder form.

17. Seaweed

Seaweed is a nutrient-dense sea vegetable. While seaweed is common in Asian cuisine it is gaining in popularity in other parts of the world due to its high nutritional value.

Seaweed packs multiple nutrients, including vitamin K, folate, iodine and fiber.

Seaweed is a source of bioactive compounds — not typically present in land-grown vegetables — which may have antioxidant effects.

Some of these compounds may also reduce your risk of cancer, heart disease, obesity and diabetes.

One of the best seaweeds you can buy is called, Dulse, and Dulse seaweed contains most of the amino acids your body needs. Dulse, when fried, also tastes like bacon. How cool is that?

18. Beets

The pigment betacyanin, which gives beets their distinctive hue, is just one of several disease-fighting phytonutrients found in this root vegetable. Beets are also a good source of folate, which guards against birth defects, colon cancer, and osteoporosis, and are high in fiber and beta-carotene.

19. Horseradish

Glucosinolate-rich horseradish fights cancer and kills bacteria. It’s also a good source of calcium, potassium, and vitamin C, which, among other things, helps maintain collagen.

20. Cinnamon

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 foods can keep you feeling steady and satiated.

21. Dark Chocolate

Last on our list is my all time favorite, dark chocolate. It’s just like chocolate to crash the party, but it’s no mistake that the dark variety confers health benefits. Dr. Aviva Romm, President of the American Herbalists Guild, says that the high antioxidant levels 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. A small piece of dark chocolate a day is now officially what the doctor ordered.