What are the 14 super foods?

Here are the 14 super foods that you will want to consider adding to your diet. There is no doubt that diet plays an important role in maintaining health and preventing disease. To help reduce the risk of disease, more people are adding superfoods to their diet. Superfoods are those foods that have additional health benefits beyond simply providing nutrition.

These foods are high in phytonutrients, which can give them additional powers to fight disease. Although the foods that deserve to be called superfoods may be open to debate, there are certain stars in the world of nutrition that play an important role in diet and may play a role in protecting against chronic diseases.


Broccoli is a rich source of vitamin C and fiber, as well as a group of chemicals known as isothiocyanates, which are believed to potentially prevent certain types of cancer. This simple, green superfood is a healthy addition to any diet.


This green superfood has a unique chemical known as nasturtium, which is converted to an isothiocyanate known as PEITC. This has been shown in studies to slow the growth of prostate, breast, and colon cancer cells. The components of watercress are also believed to reduce the risk of macular degeneration of the eye. It’s best to eat this green superfood raw, as heat can destroy PEITC.


Walnuts are a good source of omega-3 fatty acids, which help reduce cholesterol and triglyceride levels in the blood. They are also a rich source of fiber and vitamins, particularly vitamin E and vitamin B. Although they are nutritionally dense, they have more calories than other superfoods and should be eaten in moderation.


These humble fruits have the distinction of having one of the highest antioxidant capacities of common fruits. Rich in powerful antioxidants known as anthocyanins, blueberries are believed to play a role in protecting nerve cells involved in motor skills, learning, and memory as people age.


Although the apple may not be the most exotic fruit on the vine, it does have some notable health benefits. Apples are rich in flavonoids, which have been shown to have antioxidant activity. Apple consumption has been correlated with a reduced risk of stroke and diabetes. Furthermore, apples are also a good source of vitamin C.


Spinach is another green superfood hailed for its health benefits. Rich in a variety of flavonoids and rich in vitamins K, A, and C, this simple food is believed to play a role in preventing a number of chronic diseases. It contains a powerful nutritional contribution for a vegetable so low in calories.


Yogurt is considered a super food due to its probiotic capabilities. The beneficial bacteria found in a container of yogurt help preserve the health of the intestinal tract as well as the immune system. In addition, it is a good source of calcium and protein. There’s a lot to love about this underrated dairy product.

Wild salmon

The only meat on the list, salmon is known for its high content of omega-3 fatty acids, the same heart-friendly fats found in walnuts that help lower blood cholesterol and triglycerides. . It is important to select wild salmon, as farm-raised salmon can be contaminated with PCBs and dioxanes, both potential cancer-causing agents.


Kale is a member of the Brassica family of vegetables, which includes other superfoods, broccoli, and watercress. Kale has many of the same benefits as these other green superstars due to its high isothiocyanate content. Kale is believed to have cancer-preventing properties and cardiovascular benefits. It is also a concentrated source of vitamins and minerals, being particularly high in vitamins A, C and E.


Although many people may not think of tomato as a superfood, it is a rich source of lycopene, a powerful antioxidant that is being studied for its role in preventing prostate cancer. The lycopenes found in tomatoes are best absorbed when the tomato is cooked, which is why tomato sauce is one of the best ways to reap the health benefits that tomatoes have to offer.

Green Tea

Green tea is a healthy source of catechins like EGCG, which are believed to play a role in preventing a variety of chronic diseases, including certain types of cancer and heart disease. Numerous studies are underway to look at the potential health benefits of drinking green tea.

Flax seed

High in omega-3 fatty acids, flaxseed can help protect heart health and reduce inflammation in the body. It is also high in lignans, which studies have shown can prevent or slow the growth of breast tumors. The beneficial components of flaxseed can only be absorbed when the seeds are ground; whole flax seeds pass through the body undigested.


Avocados contain oleic acid, a monounsaturated fat that is associated with a lower risk of heart disease, as well as the ability to lower cholesterol levels. They are also rich in potassium, fiber, and folate, although more calories than most vegetables.


Last but not least, raspberries are a rich source of anthocyanins, and their sweet taste makes them a great alternative to a high-calorie dessert.

These super foods are a tasty way to add an extra nutritional punch to your diet. Whether you choose a green superfood or a cup of fresh blueberry flavored yogurt, you’re doing something good for your body.

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