The term “superfood” doesn’t refer to any specific food group, but to a collection of foods that contain high concentrations of vitamins, minerals, and antioxidants.  While there are many very nutritious foods, this list will concentrate on those foods that are easy to find in most grocery stores.

 

Berries

 

These berries all contain antioxidants which fight free radicals in the body.  The reduction of free radicals can lead to reduced risk of heart disease, cancer, inflammatory conditions, and help treat various digestive disorders.

 

Blueberries also contain fiber, vitamins C and K, and manganese.

 

Strawberries are loaded in Vitamin C, ellagitannins, and phytochemicals. 

 

Cranberries contain polyphenols and the antioxidant proanthocyanidins which helps prevent certain bacteria from sticking to the urinary tract walls.

 

Blackberries may  contain more antioxidants than strawberries, cranberries, or blueberries.

 

Acai berries contain 19 amino acids and many antioxidants.

 

Leafy Greens

 

Kale is loaded with nutrients including fiber, calcium, iron, potassium, vitamins A and C, and antioxidant phytochemicals.

 

Spinach is rich in iron and folate, but also contains calcium, and vitamins A and K.  A half-cup of spinach can provide more than five times your daily dose of vitamin K and around 6 percent of your recommended calcium.

 

Collard Greens offer lots of fiber, calcium, iron, vitamins A, C, K, and B-6, magnesium, thiamin, niacin, pantothenic acid, and choline.

 

Other leafy greens, such as Swiss Chard, Turnip greens, and Beet greens fall under the superfood label because they also contain an abundance of vitamins, minerals, and antioxidants.

 

Salmon

Salmon is an extremely nutritious fish because of its high level of omega-3 fatty acids.  It is also packed with healthy fats, protein, selenium, potassium, and several B vitamins.  Omega-3 fatty acids are known to help with the reduction of inflammation, heart disease, diabetes, cholesterol, and slowing the growth of arterial plaque.

 

Eggs

Eggs are full of protein, iron, all nine essential amino acids, choline, selenium, phosphorus, vitamins A, B12, B2, and B5.  They also contain two antioxidants, zeaxanthin and lutein, which help protect vision and eye health.

 

Nuts

 

Almonds are packed with protein, fiber, potassium, magnesium, calcium, iron, and Vitamin E.

 

Walnuts also contain protein, fiber, and magnesium, but their high level of alpha-linolenic acid, a type of omega-3 fatty acid, is what sets them apart. Alpha-linolenic acid helps prevent and treat heart and blood vessel diseases.

 

Brazil nuts have more than a day’s worth of selenium, a mineral important for thyroid health.

 

Pistachios are naturally cholesterol-free, provide protein, fiber, and nearly as much potassium as a small banana.

 

Cashews provide close to 10% of your daily recommended dose of iron in a single serving.  They also contain folate and vitamin K.

 

Seeds

 

Chia Seeds are full of protein, omega-3 fatty acids, fiber, potassium, iron, calcium, and magnesium.

 

Hemp Hearts, also called hemp seeds, contain protein, amino acids, healthy fats, minerals, and vitamin E.

 

Flaxseed provides fiber, protein, phosphorus, magnesium, potassium, and the omega-3 fatty acid, alpha-linolenic acid. 

 

Cruciferous Vegetables

 

Broccoli is a good source for folate, potassium, fiber, iron, magnesium, zinc, vitamins B1, B2, B3, B6, K,  and C.  Vitamin C helps build collagen and aids in iron absorption.

 

Brussel Sprouts are notably high in vitamin K, which is important for blood clotting. They contain high levels of vitamin C, a vitamin that must be present for the body to absorb iron. Brussel Sprouts are also full of the antioxidant kaempferol, which helps prevent cell damage and may reduce cancer cell growth.  Glucosinolates, compounds found to fight cancer, are also present. This little vegetable also contains vitamin A, B6, potassium, folate, manganese, iron, thiamine, magnesium and phosphorus.

 

Cauliflower, like other cruciferous vegetables, is high in fiber, and vitamins C and A.  It also contains vitamin B6, folate, pantothenic acid, potassium, manganese, magnesium, and phosphorus.  However, cauliflower’s  cancer fighting antioxidants are what really make it important.  Cauliflower contains the antioxidant groups glucosinolates and isothiocyanates, which have been shown to slow the growth of cancer cells.  Also present are two other cancer fighting antioxidants, carotenoid and flavonoid.  

 

Cabbage, like brussel sprouts and cauliflower, is high in vitamins K, and C.  Red cabbage, in particular, contains vitamin B6, manganese, fiber, copper, vitamins B1, B2, and B3, folate, potassium, choline, phosphorus, selenium, magnesium, iron, and calcium.  Researchers have found nearly 20 different flavonoids and 15 different phenols that all indicate antioxidant activity.  Studies have shown that these antioxidants help prevent type 2 diabetes and lower the risk of several cardiovascular diseases.

 

Avocado

 

Avocados are full of vitamins C,E, K, and B6, riboflavin, folate, magnesium, pantothenic acid, niacin, and more potassium than bananas.  They also contain lutein, beta-carotene, and omega-3 fatty acids.  Eating this nutritious fruit may reduce your risk of heart disease, diabetes, inflammation, and certain cancers.

 

Fruit

 

Apples contain fiber, polyphenols, and the antioxidants quercetin and catechin. The antioxidants have anti-inflammatory properties which may reduce your risk of certain cancers, cardiovascular disease, diabetes, and asthma.

 

Bananas have both pectin and resistant starch which help regulate blood sugar after eating.  They are also a good source of potassium which can lower blood pressure.  Bananas contain vitamins C and B6, dopamine, and Catechin which can help with cancer, asthma, diabetes, and heart disease.

 

Oranges are a good source of fiber, vitamin C, thiamine, folate, and potassium.

 

Kiwi contain vitamins C, K, and E, folate, potassium and fiber.  They also have high levels of the antioxidants zeaxanthin and lutein which support healthy vision.

 

Sweet Potato

 

Sweet Potatoes are a good source of fiber, vitamin C and B6, calcium, copper, iron, and selenium.  They are also full of the antioxidant beta-carotene, which converts to vitamin A when consumed.  

 

Pumpkin

 

Pumpkin is packed with fiber, iron, zinc, vitamin C, and beta carotene.  It also has lutein and zeaxanthin which may help prevent the formation of cataracts and reduce the risk of macular degeneration.

Beans

 

Beans are a great source of fiber, protein, and iron.  They also contain folate, a B-vitamin, which the body uses to make red blood cells, and polyphenols, which may help with high blood pressure.  The beans highest in fiber, which helps regulate blood sugar levels, are black beans, lentils, garbanzo beans, peas, and kidney beans.

 

Garlic

 

Garlic contains vitamins C and B6, manganese, selenium and other antioxidants which may reduce cholesterol and blood pressure.

 

 

Green Tea

 

Green teas, including matcha, are loaded with antioxidants.  The most impressive antioxidants in green tea are called catechins.  These anti-inflammatory and anti-carcinogenic antioxidants slow irregular cell growth, which could help fight heart disease, diabetes, and cancer.

 

Quinoa

 

Quinoa is a whole grain and is naturally gluten-free.  It is high in protein and fiber.  It also contains all nine essential amino acids, magnesium, potassium, vitamins E and B3, iron, calcium, and phosphorus,