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SuperFoods List: 111 Healthy Food Choices

Superfood List –

111 Healthy Food Choices

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Here’s a list of healthy foods to help you when making choices about which foods to eat.  We have tried to include top choices for healthy foods here.

All of these provide great nutrition, though of course some are better than others. Most of these foods are nutrient dense, meaning that they have a high ratio of nutrients to calories.  In other words, these foods are rich in nutrients instead of a lot of empty calories.

The main benefits of each food is in the parentheseis beside it.  The Superfoods List is in alphabetical order, as it would be difficult, if not impossible, to try to list the foods in the order of which is the most beneficial.  Many of these super foods have links to articles with more detailed information about that food.

Please note, that as lengthy as this list is, there are other nutritious foods available that are not on this list.  So just because something you like isn’t here, doesn’t mean it isn’t worth eating!  This is simply a list of the “high-powered” nutritional foods that are a great addition to your daily diet.  Including these foods in your meals is health food made easy!

  1. Acai (antioxidants, omega-9 fats)
  2. Almonds (protein and fiber)
  3. Amaranth (highest protein in any grain)
  4. Apples (vitamin C, fiber, phytonutrients)
  5. Apricots (vitamin A and beta-carotene)
  6. Artichoke (vitamin C, fiber, minerals, silymarin, 7th out of top 100 antioxidant foods)
  7. Asparagus (C and B vitamins, antioxidants)
  8. Avocados (monounsaturated fat & other nutrients)
  9. Bananas (vitamins C & B6, fiber, potassium)
  10. Barley (fiber, vitamins & minerals)
  11. Basil (antioxidants)
  12. Beans (protein and fiber)
  13. Beef, Lean (protein, B vitamins, selenium and zinc)
  14. Beets (phytonutrients, carotenoids)
  15. Blackberries (antioxidants, vitamin C, phytochemicals)
  16. Blueberries (antioxidants, phytochemicals)
  17. Broccoli (vitamin and beta-carotene, cancer-fighting compounds)
  18. Buckwheat (fiber, B vitamins, magnesium, manganese)
  19. Cabbage (vitamin C, fiber)
  20. Cantaloupe (beta-carotene, vitamin C, potassium, fiber)
  21. Cardamom (antioxidants, fights H. pylori bacteria)
  22. Carob (fiber, protein, minerals, antioxidants)
  23. Carrots (carotene, fiber, vitamins & minerals)
  24. Cauliflower (fiber, vitamin C, biotin, folate, phytochemical)
  25. Celery (vitamin A, minerals)
  26. Cheese, low-fat (calcium, protein)
  27. Cherries (vitamins, minerals, phytochemicals)
  28. Cilantro/Coriander (phytonutrients, minerals)
  29. Cinnamon (antioxidants, minerals)
  30. Cloves (vitamins C & K, minerals, fiber, eugenol)
  31. Cod (protein, omega-3 fatty acids, B vitamins)
  32. Collard greens (antioxidants, vitamin C, beta-carotene, minerals)
  33. Corn (fiber, vitamins, phytochemicals)
  34. Cranberries (vitamin C, fiber, phytonutrients)
  35. Cumin (iron, lowers blood-glucose)
  36. Currants (vitamin C, fiber, antioxidants)
  37. Eggplant (minerals, fiber, flavonoids)
  38. Eggs (high protein vitamins B and D)
  39. Elderberries (high vitamin C, flavonoids, antioxidants)
  40. Fennel (fiber, potassium, vitamin C, phytochemicals)
  41. Figs (high fiber, minerals, polyphenols, antioxidents)
  42. Flaxseeds (omega-3 fats, fiber, lignans)
  43. Garlic (phytochemicals)
  44. Ginger (antioxidants)
  45. Goji Berries or Wolfberries (beta-carotene and zeaxanthin)
  46. Grapefruit (vitamin C minerals, phytonutrients)
  47. Grapes (vitamin C, potassium, resveratrol)
  48. Guava (vitamins C & A, fiber potassium, phytochemicals)
  49. Halibut (protein, minerals, omega-3 fatty acids)
  50. Hazelnuts (protein, fiber, antioxidants, folate)
  51. Honey (trace enzymes, minerals, amino acids, flavonoids, antioxidants, prebiotic)
  52. Kale (nutrient dense, vitamins, minerals, folate, phytochemicals, lutein)
  53. Kiwi (nutrient dense vitamin C, lutein)
  54. Lemons (vitamin C, limonene and other flavonoids)
  55. Limes (powerful phytochemicals, antioxidants)
  56. Mangoes (vitamins A, C and K, potassium, carotenes)
  57. Maple Syrup (manganese, zinc)
  58. Millet (fiber, protein, vitamins, minerals, carotenoids)
  59. Mint (antioxidants, vitamins, minerals)
  60. Molasses, Blackstrap (calcium, iron and other minerals)
  61. Mushrooms (selenium, B vitamins, potassium vitamin D)
  62. Oats (vitamins, minerals, phytochemicals, fiber)
  63. Olives & Olive Oil (monounsaturated fat, polyphenols are antioxidants)
  64. Onions (flavonoids quercetin is antioxidant, other phytochemicals)
  65. Oranges (potassium, vitamin C, folate, phytochemicals)
  66. Oregano (strong antioxidants carotenoids)
  67. Papaya (vitamins C &A, carotenoids)
  68. Parsley (vitamin C, iodine, iron, phytochemicals)
  69. Passionfruit (vitamin A & C, potassium, calcium, iron, phytochemicals)
  70. Peanuts (resveratol and other antioxidants)
  71. Pears (vitamin C, potassium, fiber antioxidants)
  72. Pecans (thiamine, magnesium, protein, fiber, antioxidants, oleic acid)
  73. Pepper, Black (improves digestion, antioxidant, antibacterial)
  74. Pepper, Cayenne (capsaicin, beta-carotene, thermogenesis)
  75. Pepper, Chili (vitamins A & C, potassium, iron, capsaicin)
  76. Peppers (vitamin C, beat-carotene & B vitamins flavonoids, capsaicinoids)
  77. Persimmon (vitamin A, C, and fiber, antioxidants, minerals)
  78. Pineapple (vitamins C & B6, manganese,, copper, anti-inflammatory bromelain)
  79. Pistachios (fiber, protein, potassium, phytosterols)
  80. Plums/Prunes (fiber, potassium, vitamin K, iron, antioxidants)
  81. Pomegranates (vitamin C, antioxidants, polyphenol)
  82. Potatoes (vitamin C, potassium, antioxidants)
  83. Poultry, Chicken & Turkey (protein, niacin, selenium)
  84. Pumpkin (fiber, potassium, vitamin A, beta-carotenes)
  85. Pumpkin seeds (omega-3 fatty acids, phytosterols)
  86. Quinoa (more protein than any other grain, iron, vitamins)
  87. Raisins (phytonutrients, boron)
  88. Raspberries (fiber, phosphorus, selenium, vitamin C, antioxidants)
  89. Rice, Brown (antioxidants, vitamins, minerals)
  90. Romaine Lettuce (vitamins A & C folic acid, minerals)
  91. Rosemary (antioxidants)
  92. Rye (fiber, lignans, vitamins and minerals)
  93. Salmon (omega-3 fatty acids)
  94. Sardines (omega-3 fatty acids, calcium)
  95. Sesame (lignans, phytosterols)
  96. Shrimp (protein, selenium, vitamins D and B12, omega-3 fatty acids)
  97. Spelt (B vitamins, minerals, fiber, protein)
  98. Spinach (fiber, folate, vitamin K, minerals)
  99. Strawberries (vitamin C, folate, potassium, fiber, antioxidants)
  100. Sunflower Seeds (Vitamin E, folate, minerals, phytosterols)
  101. Sweet Potatoes (Vitamin A and beta-carotene, minerals, fiber)
  102. Swiss chard (fiber, vitamins A, C & K)
  103. Tea (flavonoids)
  104. Tomatoes (vitamin C, potassium phytosterols, beta-carotene lycopene)
  105. Tumeric (vitamins, minerals, antioxidant curcumin)
  106. Tuna (protein, minerals, vitamins, omega-3 fatty acids)
  107. Walnuts (omega-3 fatty acids, B vitamins, minerals)
  108. Watermelon (lycopene)
  109. Whole Wheat (antioxidants, vitamins)
  110. Whey protein (amino acids)
  111. Yogurt (calcium, probiotic)

Hope you find this Superfoods List helpful for finding ways to improve your diet!

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