Foods that are recognized as having the highest levels of nutritional density are often called superfoods. There isn’t a set list of superfoods, as different nutritionists have varying lists. For best health results, eat a variety of foods high in different kinds of nutrients.
The most common superfoods and their health benefits are listed below:
- Avocados – good source of magnesium, potassium, and monounsaturated fats; lowers cholesterol; increases bioavailability of other foods; weight loss; inhibits prostate cancer.
- Blueberries – very high in antioxidants, ellagic acid; helps prevent degenerative brain diseases; lower the risk of cancer.
- Broccoli – high in sulforaphane, folate, lutein zeaxanthin, calcium, vitamin C, and the indoles; prevents growth of tumors and cancer (esp. colon cancer); lowers the incidence of cataracts, supports cardiovascular health; fights birth defects.
- Kale - like broccoli, kale is also a cruciferous vegetable and may be more nutrient dense as well.
- Dark chocolate – high in polyphenols and flavonols; lowers blood pressure; increases blood flow; contributes to a healthy heart; effective against atherosclerosis.
- Extra virgin olive oil – rich in monounsaturated fat, vitamin E, antioxidants; helps prevent breast cancer, colon cancer, cardiovascular disease; lowers blood pressure and cholesterol.
- Garlic – rich source of sulfur compounds, saponins, phosphorus, potassium, zinc, selenium, polyphenols, and arginine; lowers blood pressure, cholesterol, and triglycerides; antibacterial properties; helps prevent cardiovascular disease, colorectal cancer, gastric cancer, prostate cancer.
- Yogurt – rich in prebiotics, probiotics; helps prevent colon cancer, breast cancer, Inflammatory Bowel Disease (IBD), ulcers; boosts the immune system; lowers blood pressure and cholesterol; relieves diarrhea.
- Oats – rich source of fiber, magnesium, potassium. zinc, copper, manganese, selenium, thiamine, pantothenic acid, and antioxidants; lowers cholesterol.
- Onions – rich in phytonutrients; lowers cholesterol, blood pressure, and blood pressure; helps prevent colon cancer; reduces symptoms of arthritis, asthma, nasal congestion.
- Pomegranates - rich in potassium, vitamin C, polyphenols, vitamin B6, phytochemicals, other antioxidants; helps prevent atherosclerosis; improves cardiovascular health; lowers blood pressure.
- Spinach – rich in iron, carotenoids, antioxidants, vitamin K, CoQ10, B vitamins, minerals, chlorophyll, polyphenols, betaine, glutathione, alpha lipoic acid, and omega-3 fatty acids; helps prevent Cardiovascular disease including stroke and coronary artery disease, cancer (including colon, lung, skin, oral, stomach, ovarian, prostate and breast cancer), age related macular degeneration (AMD), and cataracts.
- Green Tea – rich in antioxidants; helps prevent heart disease and stroke.
- Walnuts – rich source of omega-3 (ALA), sterols, fiber, protein, magnesium, copper, folate, vitamin E, resveratrol, and ellagic acid; lowers cholesterol; helps prevent coronary heart disease, diabetes, and cancer.
- Wild Salmon – rich in omega-3 (ALA, EPA, and DHA); improves cellular health; helps prevent stroke, heart attack, cardiac arrhythmias, some forms of cancer, insulin resistance, asthma, hypertension, age-related macular degeneration, autoimmune disorders, ADHD, and depression. Choose the source carefully to avoid heavy metals and other toxins.