You don’t have to take an exotic trip to South America to find superfoods to supercharge your body.
Practically all of the superfoods that made this list can be readily purchased at your local grocery or health store.
Even though this list of superfoods is quite thorough it doesn’t stop me from trying to get as many of them in my diet as possible.
As you’ll see each superfood has it’s own health and weight loss benefits for your body.
It’s a good idea to mix it up and try to have variety with the superfoods you’ll be eating to maximize the benefits you can get.
With that said, now let’s get into the ultimate list of superfoods that will supercharge your body.
Table of Contents
- The Ultimate Superfoods List
- Apple Cider Vinegar
- Bell Peppers
- Black Beans
- Black Garlic
- Black Pepper
- Black Tea
- Bok Choy
- Brazil Nuts
- Broccoli Sprouts
- Brussels Sprouts
- Chia Seeds
- Chick Peas
- Cocoa Powder
- Collard Greens
- Fish Oil
- Goji Berries
- Greek Yogurt
- Green Beans
- Green Tea
- Krill Oil
- Lemons & Limes
- Maca Powder
- Macadamia Nut Oil
- Monk Fruit
- Mustard Greens
- Olive Oil
- Plums & Prunes
- Portobello Mushrooms
- Prickly Pear
- Raw Milk
- Romaine Lettuce
- Salmon Roe
- Shiitake Mushrooms
- Sunflower Seeds
- Sweet Potatoes
- Swiss Chard
- Tart Cherries
The Ultimate Superfoods List
Acai berries are packed with antioxidants and according to ORAC have the highest antioxidant value among fruits and vegetables.
They’ve also been shown to lower inflammation, obesity and neurological diseases.
This 2011 study found the antioxidant content of the acai has many potential health benefits, and can also prevent cellular degradation.
I like to call almonds the King of the Nuts because even though they are a little higher in fat they also contain lots of health benefits.
They are packed with antioxidants that protect against oxidative damage and are an excellent source of vitamin E.
The high amount of magnesium in almonds also helps to control blood sugar, lower blood pressure and lower LDL cholesterol.
Almonds can even boost your metabolism along with helping curb hunger so you won’t eat as much.
Apple Cider Vinegar
Apple cider vinegar can help fight against diabetes, improve heart health and help you lose weight.
Drinking up to 2 tablespoons of apple cider vinegar daily can also help kill off harmful bacteria in your gut along with helping you feel full so you’ll reduce the amount of food you eat.
Just make sure you find an organic apple cider vinegar with the “mother” still inside. This ensures you have a high quality one.
Apples are a superfood because they contain a lot of fiber, vitamin C and can really fill your belly up so you don’t overeat.
Since they are filling they will help to keep your hunger at bay and their relatively low calorie makeup can aid in weight loss.
Just make sure you don’t overeat on apples because they do contain sugar even though it’s natural sugar.
“An apricot a day keeps the doctor away.”
Apricots are a nutritional heavyweight amongst fruits with there high amount of vitamin A.
They’re rich in fiber, strengthen your bones, improve heart health and can even fight against cancer.
I’m sure I’m not the only one to say that artichokes are absolutely delicious.
Most of the carbs in artichokes are from fiber so they make for a great low carb snack.
They also have a good amount of inulin in them which is a prebiotic for having a healthy gut.
Next time you make a salad you may want to try to get some arugula on it.
Eating more greens in your diet is key to helping to lose weight for good and arugula has a score of 600 on the ANDI list.
There are minerals in arugula that help control blood pressure, fight cancer and improve cardiovascular health.
Yes asparagus will not only make your pee smell a little funny but it’s packed with antioxidant and anti-inflammatory properties.
Asparagus is very high in vitamin K which is very important in improving your bone health and can even increase the bone density for those with osteoporosis.
There may not be a fruit I like more than avocados. Not only for their taste but also for their nutritious profile.
They’re high in monounsaturated fats (the good fats), low in carbs and high in nutritious fiber.
The monounsaturated fats in avocados have been shown to help lower LDL cholesterol and help you feel fuller for many hours after eating.
Bananas, even though higher in sugars, can aid in weight loss with their lower caloric content, high nutrients, high fiber and by helping to reduce your appetite.
If you’re looking for a quick snack then grab a banana as they’ve been shown to help regulate blood sugar levels.
Bananas will also help you reduce those annoying muscle cramps you can get from working out, and they will give you energy for workouts as well.
Basil is a fantastic herb that has disease fighting antioxidants, lowers inflammation, fights cancer and is even antimicrobial.
As one of the healthiest herbs basil can reduce sugars and free radicals in your body that can help prevent diabetes.
Even though beets may not be the most attractive vegetable in the world it’s what they have on the inside that matters.
Beets are very low in calories, help lower your blood pressure and can even be taken to improve athletic performance.
A few more powerful benefits of this superfood include reducing inflammation, improving digestive health and even helping you to lose weight.
An extremely nutritious superfood bell peppers are a terrific anti-inflammatory.
They can decrease the risk of cancer while also fight off oxidative damage in the body with their high vitamin A and C content.
They’re also very high in fiber with a low amount of net carbs.
See my post on tips for using cayenne pepper for weight loss for more on the power of the pepper family.
Even though not ideal if you’re on a low carb diet plan black beans are a great source of iron.
Black beans make the superfoods list since they’re high in protein and lower inflammation, fight heart disease and reduce weight gain.
If you’re looking for some sustainable energy throughout the day then black beans will be a great source.
From Korea, black garlic has steadily been gaining popularity as a superfood with it’s rather impressive nutrient profile.
Black garlic is created from a process similar to fermentation that makes it very high in antioxidants.
If you’re not a fan of the taste of garlic (say what!) then you may want to give black garlic a try.
Black peppers is a terrific spice that helps your body absorb other nutrients like potassium and turmeric so you can maximize their health benefits.
This study found black pepper was great at preventing the growth of bacteria and will enhance your digestive tract.
An impressive weight loss drink, black tea is a healthy beverage choice.
Black tea can reduce the plaque on your teeth and the polyphenols found in it can also fight off cavity causing bacteria in your mouth.
Black tea has also been linked to reducing the risk of a stroke by up to 21%, preventing cancer, lowering the risk of diabetes and improving your immune system.
It’s hard to find someone who doesn’t love the sweet taste of blackberries.
They’re very high in antioxidants, help fight off cancer and improve brain function.
One of my favorite berry superfoods blackberries with their rich taste and incredible amount of health benefits.
Blueberries are one of the most obvious superfoods and for a very good reason.
The low calorie yet high nutritious content of blueberries along with their high antioxidant content have been shown to reduce DNA damage which may help prevent cancer and aging.
Whenever I’m craving something sweet I’ll grab a small handful of blueberries instead of something much less healthy like a cookie.
Bok choy is a terrific anti-inflammatory superfood that helps to keep the damage causing diseases from inflammation down.
Inflammation can easily build up in the body from eating bad foods, lack of sleep and not taking care of yourself.
The anti-inflammatory compound in bok choy is anthocyanins, which have been proven to treat serious inflammatory diseases.
Brazil nuts make the superfood list because they’re the number one source of selenium. It can be hard to get selenium in your diet and many of us are deficient.
The selenium in Brazil nuts can reduce inflammation, fight off cancer and even boost your mood.
As a member of the cruciferous vegetable family broccoli is hands-down and unarguably a superfood.
Broccoli can improve insulin sensitivity with those who are type 2 diabetic and are a very low carbohydrate vegetable.
Broccoli is also well known to fight off cancer.
Even though broccoli makes it near the top of the list of superfood I think broccoli sprouts may even be higher.
The sulforaphane in broccoli is an incredibly powerful anti-inflammatory.
Broccoli sprouts have up to 50 times the amount of cancer fighting sulforaphane than just broccoli.
I’ve been growing my own broccoli sprouts at home and it’s quite easy. See the video below to learn more on the power of broccoli sprouts:
Another true superfood Brussels sprouts contain glucosinolates, which your body uses to make cancer fighting enzymes called isothiocyanates.
Brussels sprouts help to support your body’s natural detoxification system and have strong antioxidant and anti-inflammatory properties.
It’s quite important for your body to naturally detoxify potentially harmful compounds in your body to prevent chronic disease.
Luckily, Brussels sprouts are great source of these beneficial compounds.
I know cabbage might sound the most boring superfood on the planet, but don’t let its lack of excitement fool you.
Cabbage is rich in fiber, antioxidants and glucosinolates that help to fight cancer.
Try only to cook cabbage at a bare minimum to keep from degrading its nutrients.
Cantaloupe is a great snack for when you’re craving something sweet with its low calories, and high vitamins A and C.
The orange flesh of the cantaloupe also has beta-carotene, which will be terrific for your eyesight and skin.
Don’t let their ugly outer skin trick you cantaloupe is definitely a superfood.
Considered by some to be the perfect health food carrots are loaded with beta-carotene, potassium, vitamin K, fiber and antioxidants.
Even though carrots are a little higher in carbohydrates they have some fiber and rank lower on the glycemic index so they shouldn’t bring your blood sugar levels up much.
Next time you need a snack to-go grab some baby carrots to help improve your heart and eye health, lower the risk of cancer and even improve your gut health.
In my opinion cashews are a highly underrated nut.
Cashews are high in the “healthy fat” category with lots of monounsaturated fatty acids and polyunsaturated fatty acids.
These fats are known to positively boost your immune system, and there are even studies showing cashews can help improve heart health while fighting cancer, obesity and diabetes.
An obvious choice to make the superfood list is cauliflower with it’s low calorie content yet it being jam packed with vitamins and minerals.
Cauliflower is high in choline, which many of us are deficient, which is very important for your metabolism and synthesizing DNA.
I first heard of eating chia seeds as a superfood in the book Born to Run. It talked about how the Tarahumara Indians in Mexico would only eat chia seeds on their 100+ mile runs for energy.
The best part of chia seeds is they carry a whole lot of nutrients despite being very low in calories.
You can expect chia seeds to help you lose weight with their high fiber and protein as well as being a source of omega-3 fatty acids.
Chick peas are also known as garbanzo beans and are considered a superfood because they help to control blood sugar levels.
Eating them helps to increase the feeling of being full so you don’t overeat on other foods, therefore, helping you lose more weight.
For a healthy snack try making some hummus from chickpeas instead of a store bought dip.
I couldn’t make a list of superfoods without having cilantro on the list.
This popular herb has limitless applications and can be used from everything from guacamole to a dish garnish.
Cilantro will help your body detox from the buildup of heavy metals, which can lead to oxidative stress on your body.
One of my favorite spices there have been numerous studies linking cinnamon and weight loss.
It’s quite flavorful and a fantastic way for you to sweeten up your beverages or foods while also helping to drop unwanted pounds.
Cinnamon helps to regulate your blood sugar levels and improve insulin sensitivity so you can melt our fat right off.
Cocoa powder is the main ingredient that makes up dark chocolate, and it’s a shame more people don’t know about it’s incredible benefits.
This superfood is high in antioxidants, can improve blood flow and even lower your blood pressure.
I’ll usually toss in some cocoa powder with my low carb protein shake every day to maximize my metabolism and kill off those damage causing free radicals.
Coconut is rich in saturated fats but don’t let that scare you studies have found it contains a form of medium chain triglycerides (MCL) that are metabolized straight into the liver giving you energy and ketones.
The MCT’s found in coconuts boost your metabolism so you can burn more calories throughout the day.
Try putting some coconut oil into your coffee to help get rid of stubborn belly fat.
This study found those who ate 2 tablespoons of coconut oil daily so a big reduction in stomach fat.
Coffee has gotten a bad rap over the years but lately research has been proving that coffee has had numerous health benefits all along.
Coffee not only helps you lose weight, but is high in antioxidants and can curb your appetite.
Just make sure you drink it black or sweetened with stevia as adding sugar can turn this healthy superfood into a junk food.
With virtually zero calories collard greens are one of the ultimate superfoods with their high vitamin K and A content.
Collard greens can help to lower your risk of heart disease and cancer. They’re also stronger at lowering your cholesterol than even kale.
Collard greens are sweeter than other dark green leafy vegetables which make them perfect for sautéing for dinner.
Cucumbers aren’t only good for putting on your eyes when you’re at the spa, but they’re surprisingly very high in nutrients..
Cucumbers make the superfoods list with their high water and low calorie content, combined together help you lose weight.
They’re easy to chop up and throw on your salads, and can help keep you hydrated throughout the day.
Even though I’d rank eggplant lower on this list of superfoods it still has earned its spot.
The key with eggplant is it contains a powerful antioxidant called nasunin, which is very potent in reducing oxidative stress and inflammation in your body.
Nasunin is found in the purple skin of eggplants, and it’s also been shown to protect DNA from oxidative stress which otherwise could lead to chronic health problems.
I still don’t get why some people think eating whole eggs is bad for them.
They’re egg-ceptional as a superfood even though they are high in cholesterol, yet they don’t actually raise your blood cholesterol.
Try to buy organic pastured eggs as they’ll contain more omega-3 fatty acids that will help to reduce inflammation and lower triglycerides.
There is no correlation with eating eggs and an increase of heart disease.
Those who don’t eat eggs and go for a bagel for breakfast instead are missing out on some weight loss as well.
I wouldn’t say fennel is the tastiest superfood on the list but what it lacks in taste it makes up for with health benefits.
Fennel is high in fiber, potassium and vitamin C. Some of the benefits of fennel include bone health, improving skin health, lowering blood pressure and may even ease menopausal symptoms.
Supplementing with fish oil is a necessary as it’s always beneficial to get more omega-3 fatty acids into your diet.
Having an imbalance of omega-3 to omega-6 ratio can lead to inflammation in the body and then some chronic health problems.
You can not only expect to lose weight with fish oil but you’ll also help to prevent cardiovascular disease and it can even treat mental disorders.
One of the oldest superfoods in the world flaxseeds are one of the richest sources of omega-3 fatty acids.
Flaxseeds are high in fiber while low in carbs, and can help you lose weight according to this study in the Journal of Nutrition.
Try putting some ground flaxseeds or unsweetened flaxseed milk into your next protein shake.
Garlic has been used for centuries for its health and medicinal benefits. Even Hippocrates, the father of Western medicine, used it to treat some health diseases.
The magical ingredient in the superfood garlic is allicin. It’s believed help cure a lot of health diseases including sickness, high blood pressure and cholesterol.
Your chances of even getting a common cold go down dramatically while consuming garlic.
Not to mention it tastes delicious!
Ginger is a powerful superfood spice that’s used to treat digestion, nausea and fight off common illnesses.
Ginger has anti-inflammatory effects and can help to treat chronic indigestion. Ginger is also very effective at helping with menstrual pain and morning sickness.
Not too long ago goji berries were thought to be the next big superfood. The truth is they’ve been a superfood for thousands of years.
Goji berries are a very strong antioxidant, improve your immune system and fight off cancer.
Very low in calories they’re known to have been eaten by Himalayan monks to aid in their meditation and improve their quality of life.
Grapefruits not only have a unique taste for a citrus fruit they can also help you lose weight.
They boost your metabolism with their special ingredient AMP activated protein kinase and this study in the American Journal of Physiology-Endocrinoly and Metabolism found it reduced body fat.
This study also found that you can reduce cellulite by inhaling the vapors of grapefruit as it boosts your nervous system by up to 250%.
Grapes are well known to contain polyphenols that can help prevent multiple kinds of cancers.
Resveratrol is the most well known antioxidant in grapes and can protect you from the damage of free radicals.
Red wine is also a wise alcoholic choice to help lose weight if you’re to drink. Yes, it is possible to drink alcohol and lose weight.
Just don’t eat too many grapes as they have a higher sugar content.
I chose Greek yogurt over regular yogurt as a superfood because it’s higher in protein, lower in carbs and is great for your gut health.
Don’t underestimate the power of green beans as a superfood. They have a combination of antioxidants, flavonoids and vitamin C.
They’re a health side dish for dinner and can help you lose weight, improve your heart health and reduce the chance of diabetes.
If you could only drink one thing other than water you should be drinking green tea.
Their polyphenols are very strong antioxidants and can do everything from helping you lose weight to slowing the aging process.
Not to mention green tea can fight off cancer and can even make you smarter.
I like to drink my green tea in the early afternoon every day.
Guava is a very tasty way to get a rich amount of antioxidants, vitamin C and potassium.
They’ve also been shown to lower blood sugar levels and keep your heart healthy.
Guava extract has also been shown to regrow bone in your body.
I recommend a little bit of raw honey here and there as a natural sweetener in replacement of sugar.
There’s no doubt sugar is a big cause of obesity, but honey has been shown to help with weight loss.
Another study has shown raw honey to reduce appetite so it can help you drop those unwanted pounds much more effectively than other sweeteners out there.
Something about eating honeydew on a hot summer’s day that sounds quite refreshing.
Honeydew is also a superfood as it’s high in vitamin C, potassium, B vitamins and fiber.
Right up there at the top of the list of superfoods is hands down kale.
It’s one of the most, if not the most, nutrient dense foods you can find on the planet.
Packed with vitamin K, vitamin C, beta-carotene and many other health beneficial compounds.
Kale can fight cancer and help you lose weight while containing many ingredients most people just aren’t getting enough of.
Kefir is high in probiotics and many other nutrients that has many strong antibacterial properties that an improve bone health and fight off cancer.
It’s a fermented drink that is usually safe for people who are lactose intolerant, and is very helpful for improving the overall health of the gut.
The Korean superfood kimchi is fermented and will improve the health of your gut.
When you realize your gut makes up 85% of your immune system and is well known as your “second brain” the amount and quality of your probiotics is very important.
Kimchi can also help lower inflammation while also helping you lose weight and boost your mood.
This superfood is very high in vitamin C, K and E to help fight off free radicals in your body.
Kiwis are a very nutritionally dense foods with a high amount of potassium to help lower your blood pressure.
According to ORAC, krill oil was found to have 48x more antioxidants than fish oil, which is mostly due to it containing astaxanthin.
While I still recommend taking fish oil for you omega-3’s if you could only take one then I’d recommend krill oil.
Omega-3’s are extremely important in not only helping you lose weight, but also in reducing inflammation and boosting your mood.
Lemons & Limes
Not only does drinking some lemon water help you lose weight, but both limes and lemons can improve your skin and digestion.
I’ll usually squeeze half a lime into my water all the time to get an extra shot of vitamin C.
It’s a great way to add flavor to foods and drinks instead of using sugar or other sweeteners.
Lentils are high in fiber and have been shown to help with weight loss.
They make the superfood list by helping to alkalinize your body, protect your heart and stabilize blood sugar levels.
Lentils are also very high in iron and magnesium both of which most Americans aren’t getting enough of.
Maca root powder is a very nutritious superfood that’s been linked to increasing energy levels and sex drive.
The flavonoids in maca powder have been linked to boosting mood and improving the negative effects of depression.
It’s easiest to get maca powder in supplement form, and even has a long history of medicinal uses in Peru.
Macadamia Nut Oil
Macadamia nuts alone make the superfoods list when you consider their rich fatty acid profile.
The oil is a little known secret of mine I use for cooking all the time. It’s advantage is it has a long shelf life and a high smoking point.
The high monounsaturated fatty acid content in macadamia nut oil contains a large amount of antioxidants.
Next time you’re frying up some eggs try using macadamia nut oil to get its incredible benefits.
Mangoes are a very nutritious and delicious food humans have been eating for thousands of years.
It’s very high in fiber and the vitamin A content will help your eyes while ensuring proper bone strength.
Mangoes have also been shown to reduce blood sugar in adults with obesity and also help reduce blood pressure.
Mangosteens are native to Southeast Asia and they can fight cancer, lower blood sugar, improves heart health, boosts immune system and can even improve allergies.
If you’re looking for a cancer fighting food then mangosteens definitely fit the bill. This study found them to be effective in treating diseases as well as cancer.
Mangosteens are known as the “queen of the fruits” and has been gaining more popularity as a superfood.
Using monk fruit as a natural sweetener is a much better option than sugar or artificial sweeteners.
Monk fruit is zero calories and it’s 300-400x’s sweeter than sugar yet doesn’t effect your blood sugar levels.
Monk fruit owes it’s sweetness to the high amount of antioxidants, and can help to fight off free radical damage while also useful to fighting off obesity.
This powerful superfood has been used in Chinese medicine for thousands of years to treat a variety of illnesses.
They’re quite delicious with a sweet taste that can help to lower your cholesterol, stabilize blood sugar levels and even lower your risk of cancer.
You can eat mulberries in fresh and dried form along in teas and smoothies.
Another superfood that is at the top of the ANDI list mustard greens have been gaining popularity as the new “King of Greens.”
Mustard greens are very high in isothiocyanate that have been shown to fight off cancer.
They’re also terrific for lowering the inflammation in your body and improving many chronic diseases including heart disease, diabetes and cancer.
I like to think of nectarines as the less fuzzy cousin of peaches.
They have bioflavonoids that help to lower cancer risk, improve heart health and are relatively lower in calories.
They’re also quite tasty earning the nickname the “Drink of Gods.”
Olive oil is rich in healthy monounsaturated fats that can improve your heart health.
It’s an excellent antioxidant and one of the healthiest fats you can find.
Make sure you get only extra virgin olive oil to get the highest quality.
Even though there are a lot of benefits to extra virgin olive oil I don’t really recommend cooking with olive oil because of its low smoking point.
Instead use it to drizzle on your salads and other foods for added flavoring.
Extra virgin olive oil is one of the healthiest cooking oils you can use.
Another underrated superfood are onions with their high content of polyphenols that fight off diseases.
Onion also have a high amount of quercetin, more than garlic, that helps to get rid of cancer and improve heart health.
Oranges are onne of the most popular superfoods on the list as they are very high in vitamin C, fiber and antioxidants.
Even though they are higher in carbs they are pretty low on the glycemic index so you don’t have to worry about a rise in blood sugar.
Yet, I wouldn’t drink a lot of orange juice as it doesn’t have any fiber, isn’t as filling and is higher on the glycemic index.
The big powerhouse ingredient inside oysters is zinc, which is a mineral most are deficient in.
It’s needed for everything from mental health to your immune system to fertility.
Oysters are a superfood that’s easy on the planet with some hard to get minerals such as zinc and selenium.
I prefer to eat mine raw but you can also cook them just make sure your oysters are closed shut when you get them otherwise they could be contaminated.
Oysters are so powerful I included them on my list of the 9 best fish for weight loss.
Papaya is a tropical fruit that is not only delicious but also very healthy for you.
This superfood can lower inflammation, fight cancer and even improve digestion.
Papaya is a delicious fruit with strong antioxidants and other incredible nutrients.
Parsley isn’t only a great herb for garnish by adding some beauty to your dish, but it’s also packed with valuable nutrients.
It’s quite the superfood for it’s size as the Journal of Traditional Chinese Medicine found parsley effective for treating high blood pressure, heart disease, diabetes, gut problems and urinary infections.
Also be sure to enjoy the high antioxidant content in parsley to fight off oxidative damage from free radicals in your body.
Peaches originated from China and should be your fuzziest best friend as their antioxidants can fight off free radicals and cancer.
Peaches are not only delicious and it’s recommended to buy your them locally to get their full nutrient content.
Peppermint is one of the most popular herbs on the planet as it’s not only tasty, but is very good at improving digestion.
It’s been notably proven to be very effective in treating Irritable Bowel Syndrome, and is also useful in reducing nausea.
You can also crush up some leaves and put them in your water for an added nutrient boost.
Pineapples are a delicious superfood that contain a very powerful plant nutrient bromelain that reduces inflammation and boosts the immune system.
This sweet and good looking fruit can also help to prevent cancer while bromelian can also speed up the healing process of wounds.
Discover more of the amazing benefits of eating pineapples with my dedicated blog post.
Another fantastic nut makes the superfoods list as pistachios can contribute to a healthy heart.
Pistachios are a much healthier option for a snack, but only allow yourself to eat a handful of them. They’re so small it’s easy to overeat on them.
The Journal of the American College of Nutrition in 2010 found pistachios helped with weight loss and reducing triglyceride levels.
Plums & Prunes
Plums were found in a study to not cause a rise in blood sugar (despite their sweet taste) and to increase the feelings of fullness helping you lose weight.
They are not only very tasty but high in antioxidants. Plums and prunes can also support cognitive health and digestion.
Pomegranates are a very potent antioxidant and are useful in treating cancer, heart disease and arthritis.
Punicalagins and punicic acid are two powerful compounds found in pomegranates that are largely responsible for their incredible health benefits.
Gaining steam as a very strong superfood portobello mushrooms are nutrient dense and have been shown to help reduce inflammation.
They’re also quite delicious and can reduce cardiovascular disease.
They have a meaty consistency that can be used as a vegetable substitute for most meat in popular dishes.
I still remember the Bear Necessities song from The Jungle Book when I was a kid when Baloo mentioned eating prickly pears. Haha
Turns out they’re quite nutritious for you as the prickly pear can boost your immune system, helps reduce osteoporosis and dental issues, can fight cancer and even help you lose weight.
This study even proves the high antioxidant content in prickly pears can help prevent diabetes and other chronic health diseases.
You don’t have to wait until next Halloween before eating pumpkin.
This spooky superfood is a very nutritious fruit and you immediately can tell from it’s orangish hue there is a lot of beta-carotene.
If you can make sure to eat the seeds of the pumpkin since they’re high in the minerals magnesium, potassium and zinc.
The strength of the pumpkin seeds are quite impressive considering they can help reduce prostate cancer and even help with depression.
I still vividly remember eating those little red boxes of raisins when I was a kid.
It was a quick and easy sweet treat that was actually good for me.
Raisins can even help fight off cavities and gum disease with their potent anti-bacterial compounds.
They are also very high in antioxidants and can help digestion while lowering blood pressure and controlling diabetes.
Another berry has made the ultimate list of superfoods as raspberries can help you lose weight with their high fiber content and manganese.
Raspberries can also reduce wrinkles and with their high content of vitamin C. Not to mention they’re very delicious.
If you can find raw milk where you live you’ll be surprised to discover the benefits of this unjustly demonized food.
Raw milk comes from pastured cows and has healthy bacteria, fats, enzymes, vitamins, CLA and omega-3 fats.
A lot of times people who are lactose intolerant are able to drink raw milk since the digestive enzymes haven’t been killed in pasteurization.
The next time you’re making a salad be sure to put some Romaine lettuce in there.
Romaine lettuce is high in vitamin A, K and C along with other critical nutrients folate, manganese, iron and potassium.
It’s a much healthier and nutritious choice for your salads than iceberg lettuce, which has a very small amount of nutrients.
Salmon is the superfood of fish with it’s very high amount of omega-3 fatty acids that will lower inflammation in your body.
Omega-3 fatty acids DHA and EPA have been linked with the lowering of belly fat.
Salmon is also very high in protein, B vitamins and potassium.
Salmon roe is becoming the latest and greatest superfood with their high DHA content in phospholipid form.
This study found DHA in phospholipid form to have higher uptake in developing brains.
Try buying your salmon roe frozen to kill any parasites that may have infected it.
Sardines are a must on the superfoods list with their high amount of omega-3’s, vitamin and minerals.
They’re the most sustainable fish without the worries of being contaminated with mercury.
I’ll usually buy smoked canned sardines for a quick high protein snack that I can eat anywhere.
The Germans must have been on to something by including this superfood in their diets.
Sauerkraut is a fermented food so it’ll contain a lot of probiotics that will help improve the health of your gut.
You can expect sauerkraut to help you lose weight with its high fiber and probiotic makeup.
Sure, scallops when eaten in a fancy restaurant may not be the best for your waistline since it’s easy to overindulge in places like that.
But scallops are a superfood because they’re mostly protein and contain magnesium and potassium.
Sear some scallops for a high protein and delicious dinner.
This amazing superfood from blue green algae has all the benefits of chlorella without the hard cell wall our bodies aren’t able to break down.
Spirulina has been shown to help your body detoxify from heavy metals such as arsenic.
Not only a great way to flavor up a meal shiitake mushrooms can also you lose weight.
A study in Journal of Obesity found rodents on a diet of shiitake mushrooms gained less fat than other ones on a high fat diet.
A popular prickly fruit in Central and South America soursop is gaining attention as a potential cancer fighter.
This 1997 study found soursop extract to be more effective than chemotherapy in killing cancer cells.
Keep in mind there isn’t a whole lot of studies out there on soursop, but there is a lot of potential for this promising anti-viral and disease fighting superfood.
Popeye wasn’t playing around with the spinach and for a very good reason.
Spinach is a dark green leafy vegetable high in antioxidants, lutein and zeaxanthin.
The next time you scramble up some eggs first sauté some spinach before mixing in the eggs for a healthy boost in nutrients.
Stevia is one of the few sweeteners out there that has zero calories, is 100% natural and is actually good for you. Is stevia safe… Yep!
This study found stevia was useful in helping to lower blood pressure.
If you’re looking to sweeten things up then this superfood can even help you lose weight as you replace sugar and artificial sweeteners with this natural one.
If you’re craving soda try adding some stevia to club soda to help satisfy that sweet tooth.
Strawberries can help fight off inflammation with their high antioxidant and vitamin C content.
They’re low in sugar and calories so they’ll be a perfectly delicious snack with lots of benefits.
Don’t let their small size fool you sunflower seeds are dense with nutrients such as vitamin E and folate.
Just be careful when you’re buying sunflower seeds to not get ones that have been loaded with sugar and artificial ingredients to sweeten them up.
Try a sweet potato next time you’re craving a baked potato.
This superfood is high in beta-carotene and potassium, which are great for your eye and heart health.
Sweet potatoes are lower on the glycemic index than standard potatoes.
Don’t forget when you eat regular potatoes you’ll also have to have some high calorie toppings on top. Just sprinkle some cinnamon on top of your sweet potatoes for a delicious side dish.
Swiss chard is a superfood that 895 on the ANDI scale and is very dense in nutrients despite being low in calories.
Swiss chard have different forms of antioxidants to fight off the damage caused by free radicals, and this superfood can also fight off heart disease.
Tart cherries are a superfood easily attainable in juice form, and it’s gaining popularity amongst athletes for its anti-inflammatory strength.
Tart cherries have high levels of flavonoids and anthocyanins that help with muscle damage in the recovery process.
The big key with tomatoes is they contain lycopene which can be a very hard nutrient to get otherwise.
The lycopene in tomatoes can reduce oxidative stress and can even help to fight off gum disease.
Turmeric is one of my favorite spices with its very powerful anti-inflammatory strength.
I’ll usually sprinkle some turmeric on my eggs in the morning while making sure to crack some black pepper on top to increase its bioavailability.
Walnuts make a great snack with their high omega-3 and antioxidants.
Even this study found walnuts to help prevent age related cognitive decline.
Walnuts are also effective at preventing heart disease by lowering your cholesterol.
Watercress isn’t just a fancy dish garnish but it’s also right up there at the top of the superfoods list.
Hippocrates himself called watercress the, “cure of cures.” Watercress also scored a perfect 1000 on the ANDI list, which scored the most nutrient dense foods with the fewest calories.
For more on the benefits of watercress check out my blog post.
You might be surprised to learn eating watermelon can actually be quite nutritious for you.
Watermelon is very delicious yet very high in water to help hydrate you as well. It’s also a good source of lycopene and vitamin C.
It’s lower in calories so it’ll be a good way to get satisfy you sweet tooth while staying healthy.
Good news! Wheatgrass isn’t only good for hipsters but it’s good for you too.
Wheatgrass is a special superfood because it’s made up of chlorophyll that can help to detox your cells, lose weight, treat skin diseases and can even help to slow the aging process.
As you can see from the plethora of superfoods above you can really have your pick.
I know you won’t be able to eat all 100+ of these superfoods, but pick and choose the ones you already like and start there.
Refer back to this superfoods list before going to the grocery store so you can try out new ones.
Of course, also talk to your doctor if you have any food allergies, pregnant or other health problems before trying these superfoods.
I hope you end up being able to at least try out all of these superfoods to give a big boost to your health and body.
Josh holds a Bachelor’s degree in Exercise Physiology and Nutrition Science. He’s a Certified Strength and Conditioning Specialist (CSCS) by the National Strength and Conditioning Association. He’s worked as a Strength and Conditioning Coach at the high school and college level. He has over 10 years experience as a personal trainer and nutrition coach. He is also the author of The Flat Belly Formula. He hopes to be able to bring inspiration & results to people all over the world to live a healthier life through diet & exercise.