Whether you’re a fan of fruits, veggies, greens, dairy, or eggs, the truth is that some foods are more nutritious than others. We call these outliers superfoods.
Some people can afford the time and the budget to eat all of these superfoods in their natural state. On the other hand, you can always help yourself out with natural supplements. Balance is key!
There is no ultimate list of top superfoods out there. Almost every nutrition enthusiast has a list of superfoods they consider the best. So, let’s make a quick rundown of foods most commonly regarded as nutritional powerhouses and see how they can improve your overall health.
1. Kale
Considered the #1 superfood by many, kale certainly deserves all the praise. It contains many essential nutrients, and it also has a low caloric value at 33 calories per cup. Here’s what kale brings to the table:
- It contains high doses of vitamins A, K, and C
- It helps with good cholesterol (HDL) growth and lowers bad cholesterol (LDL) levels
- Comes full of antioxidants (quercetin and kaempferol).
You can eat kale whichever way you like – raw, steamed, boiled, baked, in a smoothie. So, feel free to experiment and get all those nutrients into your diet.
2. Ginger
The list of benefits ginger delivers gets longer by the day. Ginger became popular relatively recently around the world. This root plant works as a remedy for many ailments as well. Let’s see the benefits of ginger:
- Alleviates indigestion and common colds symptoms
- It helps with blood sugar levels and weight loss
- It contains gingerol, a powerful antioxidant with an inflammation-soothing effect.
You can find ginger in the form of a root, tea, powdered spice, or even candied. If you don’t have time to implement ginger into your diet, you can take it in the form of a gingerol natural supplement.
3. Chia
These tiny, oval-shaped black seeds come from Mexico, and they are invading kitchens and cuisines around the world. Nowadays, many people love chia seeds for their nutritional value and versatility when it comes to cooking. They’re often soaked in water when they form a gel and then are used as a replacement for eggs. This makes chia seeds a great egg substitute in many vegan recipes.
Here’s why chia seeds are considered a superfood:
- High fiber content – helps with digestion
- Rich in healthy omega-3 fatty acids, protein, and antioxidants
- Gel-forming properties make chia seeds extremely versatile.
That versatility comes from the seeds’ power to absorb water and turn it into a gel.
4. Almonds
We could safely say that all nuts are nutritional powerhouses. However, if we were to single out one kind of nut as a “superfood,” almonds would be a perfect fit.
They broke into the mainstream health community as a potent hunger regulator. But that’s not all almonds have to offer. They’re also:
- Rich in magnesium and vitamin E
- Full of healthy fats, which help with blood pressure and cholesterol levels
- Packed with protein, helping you feel satiated faster and longer.
You can eat almonds raw, baked, or roasted. They are also a great addition to sweet and savory meals.
5. Garlic
Most European countries would put garlic at the top of the superfood list. On top of that, garlic was and is still popular as a remedy for various illnesses. Energy-wise, garlic has virtually no calories, so it’s always a good pick to add to your diet. It’s also used as a spice with a unique, irreplaceable aroma.
The benefits of garlic are:
- High sulfuric compound content, with potent biological effects that help with illness
- Garlic is known to lower blood pressure significantly
- Full of nutrients with virtually no calories.
Either love it or hate it, but one thing is sure – garlic is one of the most popular spices, thanks to its aroma and the health benefits it delivers.
6. Turmeric
Turmeric is the only plant that gives us curcuminoids from its root. Now, you can find turmeric in curry – it gives it the distinctive yellow color.
But, in the last few decades, we have found that curcuminoids, and turmeric in general, have substantial medical benefits. The main reasons people consume this superfood:
- Potent anti-inflammatory effects
- Curcumin and curcuminoids are strong antioxidants
- Soothing effects on arthritis symptoms.
Unfortunately, this superfood comes with a caveat – it has a low bioavailability factor. So, in most cases, people who want to introduce turmeric into their diets choose curcumin supplements. If you add it to your diet, combine it with black pepper to increase absorption rate.
7. Spinach
Spinach is another leafy green superfood on this list for a couple of reasons – it’s full of several types of essential nutrients, AND it’s easy to implement into your diet. For centuries, spinach has been known to help with anemia. Here’s what makes spinach a superfood:
- It’s packed with both iron and vitamin C, which is a great combo to combat anemia
- High insoluble fiber content – improves digestion and bowel health
- Spinach is also rich in vitamins A, K, and several antioxidants, like quercetin.
Spinach can be consumed raw (in a salad), cooked in a stew or soup, mixed with eggs, or even blended into a green smoothie.
8. Eggs
If you’re looking for an optimized way to consume protein, vitamins, minerals, and healthy fats, look no more.
Until a few decades ago, eggs were surrounded with controversy – we used to think they raise bad cholesterol (LDL) levels. Now we know that the situation is, in fact, the opposite. Eggs are accessible, and, with them, the culinary possibilities are endless.
But that’s not all, here are more health benefits that eggs offer:
- They’re full of protein, covering 9 essential amino acids [1]
- Eggs are rich in minerals as well, with high doses of iron, selenium, and phosphorus
- They contain choline, a compound necessary for our nervous system.
On top of everything, eggs also come packed with vitamins like A, B2, B5, and B12. They’re full of sticky protein, so eggs are popular in all kinds of recipes for their adhesive features and nutritional values!
9. Bilberries
Bilberries (aka the European blueberry) are known for their unique, fruity taste and beautiful blue color.
On top of that, bilberries are one of nature’s richest anthocyanin sources. This potent antioxidant benefits our health in all sorts of ways. Bilberry-based anthocyanin natural supplements are becoming popular thanks to their health benefits.
Here’s why introducing bilberries to your diet is a great idea:
- They’re a great source of vitamin C and K, as well as manganese
- Bilberries are packed with antioxidants like anthocyanin
- They help with inflammation, although studies are being done to confirm that.
Most people like bilberries raw, or in baked or icy treats. If you aren’t a fan, you can also get all of the benefits if you take natural anthocyanin supplements.
10. Beetroot
If you’re into earthy aromas, beet is the superfood for you!
The truth is – beets are a jack of all trades when it comes to nutrients. They contain a large number of minerals and vitamins we need. On the other hand, the veggie is packed with folates and provides significant amounts of iron.
Beets and beetroot juice are a superfood for quite a few reasons:
- Beets are rich in copper and manganese
- Their dense fiber content helps with digestion and overall bowel health
- Beetroot juice is known to help with blood pressure regulation
People usually cook or treat beetroot to ease the fibers and make it more palatable.
You Are What You Eat
Superfoods are called super for a reason. All the foods we talked about come in very nutrient-dense but low-calorie forms. That’s what makes them great. In addition, all of these foods are accessible to all lifestyles (except maybe for eggs if you’re vegan).
So, it’s not only about the nutrients and the essential compounds, per se. The best superfoods are tasty and leave you with many preparation options!
Have fun implementing superfoods into your diet!
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