While there is no single superfood that is the key to boosting health and preventing disease, here are 16 of the top superfoods that are worth including in your diet
Some foods are so nutritious that they have been deemed “superfoods”—high in vitamins, minerals, antioxidants, and other nutrients beneficial for your health.
But it is important to understand that there is no single superfood that is the key to boosting health and preventing disease. In reality, the best way to boost your health and keep illness at bay is to eat a balanced diet.
However, since the term “superfood” is here to stay, here are 16 of the top superfoods that deserve that title.
16 superfoods to include in your diet
- Green leafy vegetables: Green leafy vegetables such as spinach, kale, and beet greens are high in vitamins, magnesium, and potassium. They help maintain a healthy digestive tract.
- Berries: Berries are high in vitamins, minerals, fiber, and antioxidants. In addition to helping promote good digestion, they can also help lower the risk of heart disease and cancer.
- Amla (gooseberry): Amla is one of the best foods to boost immunity. Rich in vitamin C and possessing antibacterial properties, amla is beneficial for eyesight and anti-aging.
- Coconut: Coconut contains a unique fatty acid that provides fuel for good gut bacteria and can be beneficial to the skin when applied topically. Coconut water also contains electrolytes that make it a great pre- or post-workout drink.
- Bananas: Bananas are high in potassium, calcium, vitamin B6, vitamin C, fiber, and other nutrients that are vital for physical and mental health. Bananas contain plant sterols, which help regulate the body's cholesterol levels. They are also good for the digestive system due to their high fiber content.
- Almonds: Almonds are high in fiber, essential fats, vitamin E, and zinc and have health benefits for your eyes, skin, hair, and brain.
- Seeds and nuts: Chia seeds, pumpkin seeds, pistachios, walnuts, cashews, peanuts, flaxseeds, and sunflower seeds are high in heart-healthy fatty acids, fiber, antioxidants, and minerals.
- Ghee: Ghee may help lower the glycemic index of your food and aid in the absorption of other nutrients found in your food. Ghee has prebiotic properties, lowers cholesterol, regulates hormones, and boosts the immune system.
- Turmeric: Turmeric contains the active compound curcumin, which helps reduce pain and prevents heart disease and cancer. Some studies have shown that turmeric may also help treat diabetes.
- Eggs: Eggs are abundant in protein, antioxidants, vitamins A and B, iron, and phosphorus.
- Garlic: Garlic is an excellent source of fiber and vitamins B6 and C. It boosts the immune system and lowers the risk of high cholesterol and heart disease. According to some studies, garlic may also inhibit the development of some cancers.
- Ginger: Ginger contains antioxidants that protect the heart by reducing inflammation. Ginger may also help with alleviating pain and nausea.
- Yogurt: Yogurt is rich in probiotics, making it beneficial to the digestive system. Yogurt also contains calcium and vitamin B and has anti-inflammatory properties.
- Avocado: Avocados are high in monounsaturated fatty acids, which help lower inflammation in the body. Avocados also contain vitamins and fiber that can help keep diseases at bay.
- Kiwi: Kiwi is abundant in nutrients but low in calories, making it an excellent fruit for weight loss. Studies have shown that kiwi may lower the risk of strokes.
- Salmon: Salmon is rich in omega-3 fatty acids and protein, helping to lower the risk of high cholesterol and heart disease.
Medically Reviewed on 6/20/2022
References
Image Source: iStock Image
Cleveland Clinic. What Is a Superfood, Anyway? https://health.clevelandclinic.org/what-is-a-superfood/
The University of California. What makes superfood so super? https://www.ucdavis.edu/food/what-makes-superfood-so-super
Harvard T.H. Chan. Superfoods or Superhype? https://www.hsph.harvard.edu/nutritionsource/superfoods/
