Superfoods are defined as a nutrient-dense food that offers some incredibly significant health benefits. These foods are packed to the brim with vitamins, antioxidants, minerals, and more. But with so much conflicting information these days, how do we know exactly which “superfoods” are the best options for us? Depending on your diet or specific fitness goals, the answer can differ widely.
In this piece, we will rank our 10 favorite superfoods based on the amount of nutrients they contain, plus how delicious they are! Read on to see if your favorites made the list, or look for more foods to incorporate into your diet to make sure you are hitting your goals.
10. Eggs
Ol’ reliable! Eggs are an incredible source of protein as well as B vitamins, vitamin A, selenium, iron, choline, and antioxidants. Although there has been past debate about their high cholesterol count they don’t increase cardiovascular risk, and actually increase our “good” HDL cholesterol. Eggs have amazing antioxidants that are known to help protect our vision. Due to the versatility of eggs in the cooking process and how easy they are to make, they are one of our favorites!
9. Cruciferous Vegetables
Cruciferous vegetables can be defined as nutrient-rich plants that belong to the Brassicaceae family, otherwise known as broccoli, cauliflower, Brussels sprouts, cabbage, and bok choi — which are jam-packed with fiber, vitamins, and minerals. Incorporating these vegetables into your diet will provide you with a massive boost of nutrients that will help lower the risk of cancer, heart disease, and obesity. Just adding a few of these to your dinner plate will go a long way!
8. Legumes
Legumes are most known for their high protein content. However, they have a lot of other amazing benefits as well that you should be aware of. They are rich in vitamin B, minerals, and fiber. Legumes consist of beans, lentils, chickpeas, peas, soybeans, and peanuts. They offer protection against cardiovascular disease and inflammation. Not only are they super easy to make, but they are incredibly cost-effective as well.
7. Yogurt and Kefir
Yogurt and kefir are incredibly nourishing! Even if you’re lactose intolerant, there’s a chance you would still be able to eat kefir due to the fermentation process. These two are known for their high protein and calcium content, in addition to vitamins and probiotics. They have also been linked to helping reduce cholesterol, blood pressure, and contain anti-inflammatory effects. They are an excellent choice for breakfast or an afternoon snack! Just add some toppings like granola and honey and now you’re locked in for the day.
Be warned, though! Check the nutrition label on the yogurt before you buy it, as sometimes flavored yogurt (such as vanilla) can contain high added sugar content. Instead, opt for Greek or non-dairy yogurt.
6. Avocados
Thank the millennials for popularizing the avocado (and avocado toast!) They are incredibly nutritious and contain high amounts of fiber, vitamins, and minerals, but what they are most known for are their healthy fats. Although technically a fruit, many people may mistake this for a vegetable. Eating avocados has been linked to reducing risk in heart disease and diabetes. When cooking at a higher heat, you can actually use avocado as a cooking oil as an alternative to reap more benefits!
5. Olive Oil
Olive oil is a staple in the Mediterranean diet, and for good reason. It’s known for its monounsaturated fatty acids and polyphonic compounds. Consuming olive oil has been linked to lowering the risk of cardiovascular disease. Incorporating this into your diet is incredibly easy, even adding a little to your salad or on top of your meal can have long-lasting benefits to your health.
4. Nuts and seeds
Nuts and seeds contain a lot of protein. That in and of itself is enough reason for us to buy yet another container at the market. But did you know they are also a fantastic source of vitamins and minerals, as well as their antioxidative and antimicrobial properties? Some of the best nuts are Brazil nuts, almonds, walnuts, pecans, hazelnuts, cashews, macadamia, and pistachios. Meanwhile, some of the best seeds are chia, hemp, sunflower, flax, and pumpkin. Even eating a little can go a long way, so they are great to periodically snack on.
3. Berries
Is there anyone who doesn’t love berries? We’ve yet to meet them. Although this fruit is delicious, you might not have realized just how amazing they are for your health. Blueberries, strawberries, raspberries, blackberries, and cranberries are known for their high antioxidants, fiber, minerals and vitamins. Since they are so high in antioxidants they are associated with reduced risk of heart disease and cancer. These are definitely worth incorporating into your diet if you haven’t already, and they’re just as easy to have as a snack or add to any meal.
2. Dark Leafy Greens
Dark leafy greens are one of the most important superfoods to incorporate into your diet. They are full of so many essential vitamins and nutrients that our bodies need, such as vitamins A and C, folate, iron, zinc, magnesium, calcium, and fiber. Some of the best to eat are spinach, kale, Swiss chard, and collard and mustard greens. Many studies have shown that putting these into your diet reduces the risk of heart disease and type 2 diabetes.
1. Fish
Fish is one of the best superfoods you can eat. Not only is it high in protein but it is also known for its high omega-3 fatty acids, B vitamins, potassium, and selenium. Salmon, in particular, has some of the highest omega-3s, but some other fish include tuna steaks, mackerel, herring, trout, anchovies, and sardines. To get the best quality out of the fish, make sure it’s wild-caught or farm-raised since they tend to be higher in nutrients. Also make sure to limit your fish intake, since eating it can cause a rise of heavy metals in your body.