Chances are, you’ve heard the term “superfood” being thrown around. Sure, they’re foods that are especially healthy for you.
But there’s a lot more to them than just that.
So what are superfoods, exactly?
What Are Superfoods?
Superfoods are those that contain a plethora of nutrients and antioxidants that have numerous health benefits associated with them.
While “superfood” isn’t a scientific term used in medical journals or the like, it helps us easily recognize foods packed full of nutrients that are great for our health.
But why do we need antioxidants and nutrients? For several reasons, actually.
Antioxidants
Antioxidants protect the body from oxidative stress caused by free radicals. Simply put, antioxidants help prevent or delay certain types of damage to cells.
When it comes to antioxidants, there are 3 different types: enzymes, phytochemicals, and vitamins.
Enzymes
There are 4 antioxidant enzymes:
- Superoxide dismutase (SOD)
- Glutathione peroxidase
- Glutathione reductase (sounds like a spell from Harry Potter)
- Catalases
Antioxidant enzymes come from protein and minerals, so it’s important you consume the recommended dietary allowance (RDA) of these nutrients.
In order for these enzymes to work most efficiently, they require co-factors like copper, iron, manganese, selenium, and zinc. This means you need to consume healthy doses of these nutrients in order for antioxidant enzymes to work properly to defend your body from harm.
Phytochemicals
Antioxidant phytochemicals are naturally produced by plants to help defend them from free radicals.
Phytochemicals are broken down into 4 categories:
- Carotenoids
- Flavonoids
- Allyl sulfides
- Polyphenols
Research has shown that when humans consume plants that contain phytochemicals, they also receive the antioxidant benefits from them.
Phytochemicals are found in most natural whole foods, such as fruits, vegetables, and whole grains. This means that processed and refined foods contain little to no phytochemicals, so you shouldn’t rely on them to provide you with these important antioxidants.
Vitamins (& Minerals)
Certain vitamins and minerals also contain antioxidants.
The most common antioxidant vitamins and minerals are:
- Beta-carotene
- Folic acid
- Selenium
- Vitamin A
- Vitamin C
- Vitamin E
Consuming healthy amounts of fruits and vegetables, especially that are blue, orange, purple, red, and yellow, will provide you with these important nutrients and antioxidants.
Nutrients
Nutrients consist of both macro and micro nutrients, both with their own functions and intake requirements.
Macronutrients are carbohydrates (fibers, starches, and sugars), fat, and protein, which are nutrients your body needs in large quantities and are consumed through your diet.
Micronutrients, on the other hand, are vitamins and minerals required in small quantities that help with metabolism, growth, and your physical well-being.
Vitamins
The 13 vitamins necessary for proper bodily functions include:
- Biotin
- Folic acid
- Niacin
- Pantothenic acid
- Vitamin A
- Vitamin C
- Vitamin D
- Vitamin E
- Vitamin K
- B Vitamins (B1, B2, B6, B12)
On top of these vitamins, there are essential minerals our bodies need to operate properly.
Minerals
The 10 minerals to incorporate in your diet include:
- Calcium
- Copper
- Iodine
- Iron
- Magnesium
- Manganese
- Potassium
- Selenium
- Sodium
- Zinc
Since no one food contains all of the nutrients we need, it’s important to have a balanced diet that consists of a variety of food sources.
Ensuring you consume these essential nutrients will help keep your body in a healthy, working order.
Finding foods that contain all of these nutrients can be challenging, but that’s where these 15 amazing superfoods come into play.
But remember: consuming the RDA for ALL nutrients your body needs, both macro and micro, will result in better overall health.
Top 15 Superfoods List and Their Benefits
These 15 superfoods are packed full of healthy antioxidants and minerals to keep you healthy:
- Acai Berries
- Almonds
- Apples
- Avocado
- Blueberries
- Broccoli Rabe
- Chia Seeds
- Cinnamon
- Coconut
- Flax Seeds
- Ginger
- Goji Berries
- Green Tea
- Kale
- Salmon
Note: These superfoods are not in ranking order from “best superfood” to “least best superfood.” They’re merely in alphabetical order (sorry, I can’t help it).
One thing you’ll notice (almost) all of these superfoods contain is fiber, which is responsible for numerous health benefits, including:
- Digestion
- Heart health
- Satiety
- Weight loss
Needless to say, fiber plays an uber important role in any healthy diet, and consuming these superfoods will help you reach your daily fiber intake with ease.
1. Acai Berries
Found in berry and powder form, acai berries are high in antioxidants, making them a distinguished superfood.
Acai berries contain healthy amounts of:
- Fiber
- Healthy fats
- Magnesium
- Potassium
- Phosphorus
- Vitamin B
The compounds found in acai berries have been shown to enhance lipid profiles, improve cognitive function, and help maintain normal blood sugar levels.
2. Almonds
Almonds are extremely nutrient dense nuts with numerous health benefits associated.
Lowered cholesterol levels, improved levels of blood lipids, cell protection from oxidative stress, controlled blood sugar, and increased satiety leading to weight management are among them.
Some common nutrients found in almonds are:
- Calcium
- Fiber
- Healthy fats
- Magnesium
- Phosphorus
- Potassium
- Protein
- Vitamin E
- + more
Just one cup of almonds contains roughly 31g protein, which is close to the average 46g for the average sedentary woman (and 56g for the average sedentary man).
Instead of reaching for a granola bar chalked full of sugar, grab some almonds instead. Your body will thank you.
3. Apples
You know what they say: An apple a day keeps the doctor away. And it’s for good reason.
Studies have shown that regularly eating apples can improve neurological health, help prevent dementia, lower levels of bad cholesterol, reduce risk of stroke, and combat obesity.
Apples contain large quantities of the following nutrients:
- B-complex vitamins (riboflavin, thiamin, vitamin b-6)
- Calcium
- Fiber
- Potassium
- Phosphorus
- Vitamin C
To make a super tasty snack, pair your apple with natural peanut butter or a similar nut butter. This will provide you with a healthy dose of nutrients and help fill you up.
4. Avocados
While technically considered a fruit, the avocado can be added to pretty much any meal and it will always taste so good, making it a delicious superfood.
At the same time, you’ll be consuming a powerhouse of nutrients and experiencing a wide array of health benefits.
Avocados contain large quantities of:
- Copper
- Fiber
- Folate
- Healthy fats
- Iron
- Magnesium
- Potassium
- Protein
- Vitamins A, E, & K (fat-soluble)
- Vitamins B & C (water-soluble)
Avocados actually contain more potassium than bananas. (that’s bananas!)
Since avocados contain healthy fat, they are a big contributor to heart health, as they help balance blood lipids and lower bad cholesterol while boosting good cholesterol.
Avocados are also responsible for healthy looking skin, eyes, and hair, as well as aiding in weight loss, improving digestion, and protecting against diabetes and insulin resistance.
5. Broccoli Rabe
Also known as rapini, broccoli rabe contains large amounts of nutrients, some of which exceed the daily recommendation (per 100g).
Broccoli rabe is full of:
- Calcium
- Copper
- Fiber
- Folate
- Iron
- Phosphorus
- Potassium
- Manganese
- Vitamins A & K
- Vitamin B5 (pantothenic acid)
- Vitamin C
- Zinc
These nutrients are responsible for lowering the risk of heart disease, improving insulin sensitivity, strong bones, decreasing inflammation, and protecting against birth defects.
6. Blueberries
Blueberries are the ultimate superfood, as they are full of nutrients and disease-fighting antioxidants, like:
- Anthocyanin (antioxidant)
- Calcium
- Copper
- Fiber
- Folate
- Iron
- Magnesium
- Manganese
- Potassium
- Vitamin B6
- Vitamin C
- Vitamin K
- Zinc
Since blueberries contain such large amounts of nutrients, they help strengthen bone, prevent oxidative stress, and help prevent wrinkles & sunspots (and acne!). They also improve heart health by lowering cholesterol, reducing blood pressure, and even treating diabetes.
As if that wasn’t enough reason to go chow down on blueberries, they also aid in digestion and weight loss due to high fiber content.
I could go on and on about how amazing this superfood is, but I think you get the point.
Add some blueberries to your cereal, pancakes, oatmeal, smoothies, baked goods, or anything else for some added flavor and health benefits.
7. Chia Seeds
Ch-ch-ch-chia. Tiny but mighty, chia seeds are packed full of important nutrients every diet needs.
In chia seeds, you can find:
- Calcium
- Fiber
- Iron
- Omega-3 fatty acids
- Protein
Due to such high fiber content, chia seeds aid in weight loss, lower blood pressure and cholesterol levels, lower the risk of diabetes, reduce inflammation, and aid in digestion.
The addition of omega-3 fatty acids makes this superfood especially good for heart health, as omega-3 fatty acids helps raise good cholesterol (HDL), which protects against heart attacks and strokes.
Mix with your smoothie, add to your baking, or mix with water to use as an egg substitute to utilize this powerful superfood.
8. Cinnamon
Cinnamon in boasting with nutrients and antioxidants, like:
- Calcium
- Fiber
- Magnesium
- Phosphorus
- Potassium
- Vitamins A & K
- Vitamin B
This spice has been known to improve digestion, lower blood sugar and bad cholesterol, help treat diabetes, reduce insulin resistance, help prevent neurodegenerative diseases (Alzheimer’s, Parkinson’s), and may even help prevent against HIV.
Add some cinnamon to your baked goods, breakfast, and drinks to experience all the benefits (and yummy taste) it has to offer.
9. Coconut
Coconuts are bursting with healthy vitamins and minerals, as well as antioxidants, with multiple forms and uses.
There’s raw coconut, coconut flakes, coconut oil, coconut milk, and coconut water that can all be consumed. Coconut oil can also be used topically on your hair and skin to keep them healthy.
Found in coconuts are:
- B-complex vitamins (thiamine, niacin, pantothenic acid, & pyridoxine)
- Calcium
- Fiber
- Iron
- Magnesium
- Phosphorus
- Selenium
- Sodium
- Vitamin C
- Vitamin E
Coconut has been shown to support the immune system, improve digestion, restore and support the thyroid, promote weight loss, and of course protect and keep your hair and skin looking healthy.
10. Flaxseeds
The nutrients and antioxidants found in flaxseeds are plenty and can help fight inflammation, lower the risk of heart disease, reduce cholesterol, heal inflamed skin (like acne, rosacea, and eczema), improve digestion, and aid in weight loss.
Flaxseeds contain:
- Calcium
- Fiber
- Iron
- Lignans
- Manganese
- Magnesium
- Potassium
- Protein
- Sodium
- Thiamine
- Omega-3 fatty acids
- Vitamin B6
- Vitamin C
You can either add flaxseeds directly to your food, like granola or oatmeal, or take a flaxseed oil supplement.
11. Ginger
Although ginger is usually incorporated in food and drinks for flavor, it’s been used for thousands of years to treat medical problems.
Some of the main benefits of ginger are reduced nausea, pain, and inflammation, as well as improved digestion and calming an upset stomach.
Nutrients found in ginger are:
- Fiber
- Folate
- Iron
- Magnesium
- Manganese
- Niacin
- Phosphorus
- Potassium
- Riboflavin
- Sodium
- Vitamins B & C
- Zinc
A lot of Asian and Indian foods contain ginger, making it a great way to consume this superfood. You can also buy teas with ginger in it, which are especially helpful for an irritated stomach.
12. Goji Berries
Goji berries are full of an abundance of antioxidants, vitamins, and minerals, including:
- Calcium
- Fiber
- Iron
- Protein (18/22 amino acids)
- Potassium
- Selenium
- Vitamin A
- Vitamin B2
- Vitamin C
- Zinc
Surprisingly, one serving (100g) of goji berries contains a whopping 14g protein. To put that into perspective, 100g of strawberries only contains 1g protein.
Due to high levels of vitamins A & C, goji berries help strengthen the immune system and even fight cancer.
Goji berries are also known to improve skin and eye health, while stabilizing blood sugar and providing you with sustainable energy.
13. Green Tea
Green tea is one of the healthiest teas out there, as it’s full of antioxidants, like polyphenols (plant-based chemicals that are good for you). While this isn’t necessarily a food, green tea is still considered one of the top superfoods out there.
Studies have shown that green tea may prevent cancer, reduce the risk of cardiovascular disease, lower cholesterol and the risk of type 2 diabetes, improve memory and bone density, and reduce inflammation.
If tea is too bitter for you, try steeping for only 3-5 minutes and add a little bit of honey. It makes a world of difference and makes for a delicious, healthy drink.
I highly recommend the Perfect Keto Matcha Latte MCT Oil Powder.
14. Kale
Kale is probably THE superfood you’ve heard about before.
That’s because kale has been known to reduce the risk of diabetes, heart disease, and cancer. It’s also great for digestion and keeping strong, healthy bones.
Nutrients found in kale are:
- Calcium
- Fiber
- Folate
- Iron
- Magnesium
- Phosphorus
- Potassium
- Sodium
- Vitamins A & K
- Vitamin C
One cup of cooked kale contains over 1000 percent more vitamin C than cooked spinach does. The calcium and iron found in kale are also more easily absorbed in the body than from spinach.
15. Salmon
Last, but certainly not least, is the superfood known as salmon.
The nutrients found in salmon include:
- Niacin
- Omega-3 fatty acids
- Phosphorus
- Protein
- Selenium
- Thiamin
- Vitamin A
- Vitamin B12
- Vitamin D
Salmon has been shown to reduce the risk of diabetes, heart disease, and obesity. Other benefits of consuming salmon include improved thyroid function, as well as lowered risk of developing depression, psychoses, dementia, cognitive disorders, and hyperkinetic disorders.
Some other superfoods to work into your diet include:
- Eggs
- Lentils
- Quinoa
- Sweet Potatoes
- Wheatgrass
I hope that explains what superfoods are and how they can help you. As you can see, superfoods really are super! With numerous health benefits that anyone can get behind, it’s no-brainer to incorporate these superfoods into your diet.
