10 Superfoods to Keep You Healthy

10 Superfoods to Keep You Healthy10 Superfoods to Keep You Healthy

Superfoods are simply foods with an extremely high nutritional profile. They are packed with essential vitamins, minerals, antioxidants, protein, fiber and many other nutrients that help promote healthy body functions and boost longevity. These foods are also packed with many disease-fighting nutrients and low in calories. Superfoods help improve poor diet, boost digestion, and reduce the risk of developing chronic illness.

One thing we can all agree on is that eating a variety of plant-based foods including fruits, veggies, nuts seeds, whole grains, legumes, and leafy greens while also eliminating processed foods, sugars, white flours, sodium and animal fat is key to overall mind and body health. Here are 10 superfoods to keep you healthy.


Eggs are high in protein and naturally help lower cholesterol.  Egg yolks contain two key antioxidants known as lutein and zeaxanthin, which help improve vision health. Studies have actually linked lutein and zeaxanthin to a reduced risk for age-related macular degeneration, a number one cause of blindness in people over the age of 50. Lutein has also been said to help protect your skin from UV damage.


Blueberries are packed with antioxidants including anthocyanins, which have been shown to improve brain function and eye health. Blueberries also help reduce disease causing inflammation that has been linked to  chronic disease such as Alzheimer’s and Parkinson’s, diabetes and heart disease. They also have powerful anti-cancer properties.


Nuts provide a great amount of fiber and plant-based omega-3s to the diet. They are also rich in vitamins and minerals like iron, magnesium, and calcium. When eaten in moderation, nuts help reduce the risk of heart disease. According to research, replacing carbohydrates with nuts reduced coronary heart disease by 30 – 45 percent.


Raspberries are rich in vitamin C, quercetin and gallic acid, all of which are powerful antioxidant that help protect against cancer, heart disease, and age-related health changes. Research has also found that regular consumption of raspberries helps reduce inflammation and joint pain. The high levels of antioxidants work to neutralize free radicals which then prevents damage to cell membranes and other functions.


Fresh veggies are usually much more flavorful and vitamin rich than frozen or canned. Broccoli is from the cruciferous family including cabbage and cauliflower and is among some of the healthiest veggies of earth. It is rich in folic acid and  vitammins A and C, and contains a cancer-fighting agent known as sulforaphane. According to studies those who ate at least three servings of vegetables each day had a 40 less chance of developing cancers.

Brussels Sprouts 

Brussels sprouts are also members of the cruciferous family and are bursting with nutrition. They are a great source of protein, iron and potassium as well as many other health promoting benefits. Brussels sprouts contain compounds called glucosinolates and isothiocyanates which may help reduce the risk of developing cancer. They are also rich in fiber, which helps reduce cholesterol levels.


Kale is often referred to as the king of greens. It is nutritionally dense and loaded with powerful health benefits and antioxidants that help stop oxidative damage caused by free radicals. It’s also high in protein, fiber, iron, magnesium, folic acid, calcium, potassium, and vitamins A, C, K, and B6 to name a few. Kale helps lower cholesterol which may help reduce the risk of heart disease, improves vision health, and contains many cancer-fighting properties.


Strawberries are packed with health benefits such as improved vision, proper brain function, managing high blood pressure, reducing arthritis, gout and various cardiovascular diseases. This delicious berry is rich in folate, potassium, manganese, dietary fiber, magnesium and high levels of vitamin C.


This leafy green is packed with essential nutrients including calcium, fiber, iron, magnesium, potassium, and vitamins A, C, K, and E. It is a good source of folate, a water soluble B vitamin known to help produce DNA and form healthy new cells. It’s a delicious green and very easy to cook with. Add it to smoothies, sandwiches, salads, and fresh juices.

Whole Grains

Whole grains offer up a good amount of vitamins, minerals, protein, and fiber. Whole grains also help promote the feeling of fullness and reduce the risk of chronic illness and disease. Best whole grain sources include quinoa, buckwheat, freekah, rye, brown rice, and barely to name a few.

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