Healthy Superfoods


Superfoods are defined as highly nutritious food that provides numerous health benefits, often providing antioxidants, soluble and insoluble fiber, phytochemicals and various vitamins and minerals. Most superfoods come from plant sources; however fish and dairy foods also make the list.

Superfoods can help enhance the overall quality of your diet while decreasing risks related to high blood pressure, heart disease, diabetes and certain cancers. Below are some of the more popular ones:


Legumes are an integral component of many healthy diets. Not only are they inexpensive, low in glycemic index and an excellent source of protein – but legumes provide many other health benefits as well.

Legumes contain fiber, which supports digestion and helps lower cholesterol levels. Legumes are integral parts of both the DASH diet and Mediterranean-style eating plans – often recommended to diabetics – while providing essential sources of iron, folate and zinc.


Seaweed (like nori, arame, wakame and kelp) is more than just an appetizer in sushi; these delicious algae boast umami flavor as well as antioxidants to promote good thyroid health. They’re an invaluable source of iodine which supports its benefits to our bodies.

Addition of seaweed is generally safe, though be sure to follow recommended serving sizes for optimal results and no excess of iodine or heavy metals. Add it into salads, soups and smoothies!


Kefir is a fermented milk drink containing probiotic bacteria and yeasts, boasting low lactose content; making it suitable for people who may otherwise experience dairy intolerance.

Water kefir (tibicos) is another tasty and refreshing drink made by mixing kefir grains with sugar and water, creating an anti-inflammatory drink full of probiotics that may reduce chronic inflammation which leads to disease.


Bananas make for an energy-boosting snack and delicious smoothie base, as well as being an excellent source of potassium which is proven to lower blood pressure.

They contain tryptophan, which the body converts into serotonin for possible relief from depression. Furthermore, this fruit also boasts magnesium and choline as fat-burning B vitamins that promote good sleeping patterns and relaxation of muscles.


Blueberries, with their low glycemic index and nutritional powerhouse of calcium, vitamin C and antioxidants are a nutritional powerhouse, helping strengthen bones while speeding wound healing.

Beets are packed with anthocyanins, antioxidants that fight free radicals that contribute to premature aging and disease conditions. You can eat them raw, add them to salads or blend them into smoothies for maximum benefit.


Avocados qualify as superfoods due to their abundant amounts of healthy fats, fiber and vitamins and minerals. Furthermore, this nutrient-packed fruit boasts anti-inflammatory properties as well as its creamy texture that makes for delicious additions in salads, soups and even spread on toast!

Avocados are an excellent source of potassium, which has been proven to lower high blood pressure. But for optimal health it’s important to include various food groups into your diet rather than solely relying on one food item like avocados.


Quinoa is an incredible gluten-free grain packed with protein, fiber and essential vitamins and minerals. As an essential amino acid provider (nine essential amino acids that cannot be produced by our bodies but must be consumed), quinoa makes for an incredibly complete plant protein source.

Manganese, magnesium, folate, copper, vitamin B-5 iron and zinc can all be found here in abundance, while it’s an excellent source of lysine which aids with protein synthesis.

Sunflower Seeds

Sunflower seeds are a powerhouse snack packed with antioxidants, protein, healthy fats and essential vitamins – not to mention fiber and phytochemicals!

Sunflower seeds contain high concentrations of zinc and selenium, both essential for improving immune function and combatting viral infections. Just remember to consume sunflower seeds sparingly due to their caloric intake; do this while staying hydrated to avoid diarrhoea and keeping yourself well hydrated when snacking on sunflower seeds!


Flaxseeds are an easy way to increase plant-based omega 3 fatty acid intake. Plus, their fibre content helps lower cholesterol and blood pressure levels!

Add flax seeds to smoothies and juices, sprinkle on salads or blend into granola as an egg-replacer in vegan baking. They can also be found as whole seeds, ground meal or oil in most supermarkets.

Chia Seeds

These tiny seeds are packed with fiber, omega-3 fatty acids, and protein – when mixed with water they form a gel-like substance and provide soluble fiber.

Magnesium-rich foods such as almonds can help treat and prevent numerous conditions, such as diabetes, osteoporosis, rheumatoid arthritis and epilepsy (34).

Chia seeds may be considered superfoods, but they should not replace a balanced and healthful diet of whole foods.

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