Superfoods and Super Health: 50 Best Superfoods

Tomatoes, Basil and Dips & Spreads in JarsThere are many foods that bring beneficial qualities to your plate. Combine your favorite Superfoods with other healthy food – at least twice a day, in order to have beneficial meals that will improve quality of your life and long-term health.

Let’s see what American Heart Association says regarding Superfoods answering a question: “Do Superfoods really reduce the risk of heart disease and stroke?”

“The truth”, says nutrition expert P.Kris-Etherton, Ph.D., RD, “is that many so-called “Super” foods are good for your heart and your overall health when incorporated into a heart-healthy diet that’s balanced in lean protein, whole grains, fruits, vegetables, low-fat milk and dairy products…. “

Pomegranate Salad with Spinach in a Black Bowl

She added: “A lot of people have unrealistic expectations about these foods, thinking they’ll be protected from chronic diseases and health problems. They may eat one or two of these nutrient-dense foods on top of a poor diet.”

Superfoods without support/base in healthy eating habits and other healthy food are not efficient. That’s why Superfoods and the Mediterranean diet are the perfect match.

Healthy eating habits and lifestyle, together with Superfoods is the only right solution and way to improve your health.

There are too many paradigms of Med Diet health benefits throughout  years: it’s well known that French people have the lowest percentage of heart-attacks in Europe, Greeks were famous  for their longevity  (recently changed  with growing popularity of low-quality, fast food), Middle East people are well known for their beautiful skin, hair, teeth etc.

Superfoods have various health benefits, but, not all Superfoods are good for all the people. People with different health issues, especially serious ones (Diabetes, high blood pressure etc.) should contact their doctor first.

Let’s have a look at Superfoods division based on disease prevention and combat criteria. This Superfoods and Super Health List have 50 ultimate Superfoods.

 1/ Superfoods for Cancer Prevention

Fresh Spinach for Your Med Diet

1. SPINACH – Spinach is low in fat and even lower in cholesterol,  rich in zinc, protein, fiber, vitamins, magnesium etc.  The main health benefits of spinach:   lowered risk of cancer, reduced blood pressure, improved bone health etc.

2. BROCCOLI – Broccoli is one of the best sources of vitamins A, C, and K. Broccoli is known as a cancer-fighting Superfood. It’s rich in Calcium and vitamin C. Helps weight control.

3. CAULIFLOWER –Is vegetable that deserves a regular rotation in your diet, regarding different beneficial effects on your health: fights cancer, boosts heart health and brain health etc.

4. GARLIC – Garlic not only makes food delicious, it may also have several health benefits. Garlic combats sickness,  reduces blood pressure, improves cholesterol levels,  may help prevent Alzheimer disease, may lower cancer risk etc.

5. LENTILS – Lentils are low in fat, high in protein and fiber, contain nutrients like iron, zinc, potassium. Lentils benefits:  good alternative protein source, can lower cholesterol levels and may prevent cancer.

6. BLACK RASPBERRIES – Studies show black raspberries may reduce tumor growth. They are anti-bacterial and anti-viral.

7. STRAWBERRIES – some of the strawberries’ health benefits: improved eye-care, relief from high blood pressure, various cardiovascular diseases, improved immune system, cancer prevention etc.

2/ Superfoods for Heart and Cardiovascular

Olive Oil Bottle, Tomato & Cucumber Slices

8.OLIVE OIL – This key ingredient in Med Diet helps prevent high blood pressure, keeps your heart healthy,  protects you from depression etc.

9. SPIRULINA –  Spirulina benefits are so amazing that taken daily could restore and revitalize your health!  Some of its benefits: it detoxes heavy metals, eliminates Candida, improves HIV/ AIDS, helps prevent cancer, lowers blood pressure etc.

10. PARSLEY Parsley is the world’s most popular herb with surprising health benefits: it’s kidney stone preventer, anticancer powerhouse, Diabetes preventer and overall health booster.

11. GRAPEFRUIT – This fruit has various benefits: prevents from cancer, protects against Alzheimer’s disease, lowers cholesterol etc.

12. TART CHERRY JUICE – This juice improves: cardiovascular function, immune system, fasters recovery from exercise fatigue, increases brain function.

13. OATMEAL – Reduces your chance of high blood pressure, prevents arteries from hardening, stabilizes blood sugar levels etc.

14. DARK CHOCOLATE – Reasons to love dark chocolate: it helps to keep your heart and brain strong and prevents stroke, cardiovascular disease, anemia, high blood pressure… Improves mood.

15. KIDNEY BEANS – Any vegetarian can tell you that beans are an excellent source of high-quality protein, fiber, carbohydrates, and potassium. As lentils, kidney beans can lower cholesterol levels and may prevent cancer.

16. RED WINE – Reasons to love red wine: it boosts heart health, improves cholesterol, helps manage Diabetes, fights weight gain etc.

3/ Superfoods for Brain & Memory:

Grilled Salmon with Summer Vegetables

17. SALMON –  Salmon is rich in healthy Omega-3 fats, high in protein and iron. It decreases the risk of stroke, heart attack, high blood pressure and heart arrhythmia, improves mood, protects brain health.

18. TURMERIC – Turmeric is a natural anti-inflammatory compound with powerful antioxidant effects, boosts levels of the brain hormone which increases the growth of new neurons and fights various degenerative processes in the brain,  helps prevent  Alzheimer’s disease etc.

19. ROYAL JELLY –It’s a nutritious substance produced by young nurse bees and contains significant amounts of proteins that are important for cell growth and reproduction. Some of the royal jelly’s benefits: it radically improves memory, boosts the immune system, treats Osteoporosis etc.

20. OYSTERS – Whether you love to eat oysters or not, you should know the health benefits hidden behind the rough shells. So, here are some of the top health benefits of oysters: immune boosting, heart health, improve brain function, good for eyes….

21. BLUEBERRIES – help protect the brain from stress related to oxidative processes, improve learning capacity, improve fine motor skills, help regulate blood sugar etc.

4/ Superfoods for the Immune System:

Beautiful Lemon Tree

22. LEMON – The health benefits of lemon include treatment of throat infections, dental problems, rheumatism, respiratory disorders, high blood pressure, while it also benefits your hair and skin. Lemon helps to strengthen your immune system.

23. ORANGES – Regular eating oranges boosts your immune system. Other benefits include cancer prevention, lowered cholesterol, increased heart health.

24. KIWI – Kiwi is high in both antioxidants and vitamin C, making it an immunity-boosting powerhouse. Health benefits of kiwi: protection for oxidative damage that occurs to DNA over time, helps managing blood pressure level with high potassium intake, assists with digestion and removing of toxins from the body.

25. TAHINI – Tahini sauce is made from ground sesame seeds. Research shows that sesame seeds, and thus, tahini have similar immune –boosting, cardio-vascular protective abilities to Superfoods like olive oil, walnuts and other. Tahini helps regulate blood pressure, balance hormones…

26. HONEY – Used as a natural remedy for years, honey is often added to hot beverages to soothe coughs or aching throats. Other honey benefits include: as an antibacterial to fight off viruses, a boost to immune system processes, a possible relief for seasonal allergies.

27. ONIONS – Onions are often overlooked in the Superfood arena because of their commonplace at the table. Health benefits of onions include enhanced immune functionality, protection for the cardiovascular and nerves systems, cancer prevention.

28. CHICKPEAS – Like other legumes, chickpeas are high in fiber, protein, several key vitamins, and minerals. Chickpeas top benefits are: lowered cholesterol, help in weight loss, skin protection, boosted immunity.

5/ Superfoods for Diabetes:

Walnuts in Your Healthy Med Diet

29. WALNUTS – Walnuts are an excellent source of heart-healthy  Omega-3 fats, vitamin B,  antioxidants,  manganese, copper,  molybdenum, having excellent health benefits: cardiovascular,  anti-cancer, in the treatment of type 2 Diabetes

30. ALMONDS – Almonds are:  good for the heart, may protect against Type 2 Diabetes,  help you lose pounds and boost your energy.

31. POMEGRANATE – Pomegranate is an amazing and delicious fruit, with various health benefits.  Pomegranate’s juice can be a great cure for heart-related problems, stomach disorders, cancer,  osteoarthritis, Diabetes etc.

32. ARONIA – Is a soar berry with awesome health benefits: as an antioxidant source, improves blood circulation,  helps in the treatment of Diabetes, good for urinary tract health and many other.

33. GOJI BERRIES – Goji berries have gained popularity in recent years. They are: very nutritious, an excellent source of Antioxidants,  help prevent premature aging, boost the immune system, help in the treatment of Diabetes etc.

34. ALOE VERA –  Aloe gel is used for treating osteoarthritis,  fever, inflammation, asthma. Aloe latex is used to naturally treat  Diabetes.

35. MUSHROOMS – Although classified as vegetables, mushrooms belong to the Fungi “Kingdom”. Some of the mushrooms health benefits: lowered risk of cancer, good for people having Diabetes, for heart health etc.

6/ Superfoods for Skin and Hair:

Yellow and Red Bell Pepper

36. BELL PEPPERS – Although bell peppers belong to chili pepper family, they are mild, and taste fantastic. Bell peppers have multiple health benefits: reduce “bad” cholesterol, control Diabetes plays a key role in keeping skin and hair looking youthful.

37. CARROTS – Everyone knows carrots offer benefits for eye health but did you know chomping on a carrot helps to maintain beautiful skin? Other carrot benefits: it helps repair skin, protect against UV rays, cancer etc.

38. KALE – protects your skin from exposure and inflammation. Other benefits include increased scalp circulation that boosts hair growth, increased brain health etc.

39.TOMATOES – they’re loaded with lycopene, which makes your skin younger. Also: reduce bad cholesterol, improve sleep and memory.

40. ALMOND MILK– Vitamin E is one of the most important vitamins for skin health, and a single serving of almond milk contains 50 percent of the recommended daily value. There are many other benefits of almond milk: keep eye functions at desired levels, maintain strong bones, regulate blood sugar levels etc.

7/ Superfoods for Bones:

Brown Rice in a Large Glass Jar

41. BROWN RICE –Brown rice is one of the  World’s Healthiest Foods. It lowers cholesterol, has significant cardiovascular benefits, protects against heart disease, affects bone metabolism etc.

42. DRIED PLUMS – Dried plums are sweet & juicy and excellent healthy snack. Dried plum benefits: lowered cholesterol, improved cardiovascular health, immune system, bone health etc.

43. ARUGULA – Many studies have suggested that increasing consumption of plant foods like arugula decreases the risk of obesity, diabetes, heart disease. It also prevents cancer and osteoporosis.

8/ Superfoods for Weight Loss:

Glass of Mint Green Iced Tea

44. GREEN TEA – Whether you drink it iced or warm, green tea is packed with powerful nutrients and a surprising number of antioxidants. It boosts the immune system and improves overall health. Other benefits include increased brain function and increased fat burning for reduced weight.

45. CILANTRO – Cilantro promotes a fat reduction in the body, making it a great herb for us in diet recipes. Other benefits: helps your body fight disease, improves cardiovascular health etc.

46. APPLES – An apple a day may keep the doctor away, but it could also help keep unwanted pounds off. Apples are a great low-calorie snack. Other benefits include protection against Parkinson’s and Alzheimer’s diseases, possible cancer-protection and other.

47. CABBAGE – Many studies have suggested that increasing consumption of food like cabbage decreases the risk of Diabetes, obesity and heart disease. It can also promote a healthy complexion and overall lower weight.

48. PEARS – Pears are a mild, sweet fruit, rich in important antioxidants, dietary fiber, flavonoids and pack all these nutrients in a fat-free, cholesterol-free, low-calorie package. Consuming pears may help with weight loss and reduce the risk of developing cancer, Diabetes, hypertension etc.

49. EGGS – Eggs are among the most nutritious foods on the Planet. Some of the eggs benefits: great for weight loss, eye health, may reduce the risk of stroke etc.

50. YOGURT -Plain yogurt is a perfect food for diet. Some benefits of eating yogurt include stabled blood sugar levels, improved digestive health, improved immune systems, possible prevention of osteoporosis etc.

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14 thoughts on “Superfoods and Super Health: 50 Best Superfoods”

  1. Great article. My problem is that I only eat about 10 of the foods mentioned. I love meat as far as vegetables and fruit it is a hit and miss. I see i need to change my ways but it is tough. Thanks again.

    • Thank you, Bert. I have good news for you!:) There’s nothing tough about Med Diet. It’s about healthy eating habits and not – starving. Ten Superfoods that you eat today can easily become 20 the next day. And… You’ll enjoy awesome results, too. Wishing you a good start!

  2. Hey Vesna,

    What a great read! I realized that when people are used to eating a particular type of food, it’s harder for them to change their eating habits. For example, I usually eat cereals or eggs for breakfast. However, my issue with the list is that I simply forget to add some of the superfood to my menu.
    I’m embarrassed to admit that I don’t remember the last time I ate cauliflower or broccoli. Still, after reading this, I’ll definitely try to change my habits a bit.

    But, I have to say that the way we prepare the food greatly changes our perspective of it. For instance, there’s some types of food I thought I disliked eating and then went for dinner and ate the same dish or a type of food differently prepared and served. And it really changed my opinion about it!
    So, thank you for a great article!
    Keep up the good work!

    • Hey Meena,

      I’m so glad you’ve found my blog valuable I agree with you that most people are not so willing to change their eating habits. People change their habits only when they see disappointing results, like: putting on weight, having some health issues etc.
      But…. better late – than never.

      The Mediterranean cuisine has awesome recipes, but, if you want the best results regarding your health and keeping fit, you need to follow some Med Diet basic rules. And – that’s it! I love Mediterranean cuisine and have great experience with Med Diet. That’s why I decided to share these information on my site.

  3. Hi Vesna
    Awesome site, There is a good balance to be found between good food and exercise and with food as nutritional as this you can’t go wrong. I believe you are what you eat, so choose wisely and it will reward you, thanks for a great post

    • Thank you, Morne
      I’m glad you liked my site. I also believe the phrase you mention, that you are what you eat. People who take care of their eating habits – take care of their health. And as you say, it will reward you. Taking care of your health, exercising or walking, spending time with your family and friends help you reduce stress, diseases and change your lifestyle in a positive way.

  4. Interesting read, While I’m sure superfoods can be beneficial to overall health at the end off the day it’s all about having a balance. I see you emphasize having good eating habits but my question is what is considered “good” eating habits? If someone eats a lot of junk food but also drinks a lot of water and eats several fruits what category would they fit in?

    • You are right. In this article, I just mentioned healthy eating habits without explaining them. If you want to find out more about these habits, please, visit my site pages: About Mediterranean Diet and Mediterranean Diet Meal Plan.

      Regarding your question…. It’s not just about drinking a lot of water or eating few fruits during the day. It’s also about avoiding low quality and processed food. I wouldn’t categorize people based on their eating habits. I could just say that people who eat a lot of junk food don’t eat healthily. Sooner or later, this food will start to cause them different health issues.

      If we leave aside different research & studies and use our common sense: if you load your car with bad quality fuel, what results or machine effectiveness would you expect? The same is with food…
      Best regards

  5. Thank you for this Vesna. It’s great to have a list like this for when I go shopping although I think I will need to get a bigger trolley next time. I usually try to eat some of the foods you mention but will definitely be adding some more now thanks to your post. Will be back soon for some more! 🙂

    • Thank you, Gail.

      I’m glad you liked my post. Next time prepare a bigger grocery shopping list and enjoy new and authentic flavors:)
      Feel free to have a look at some of my favorite Greek recipes, easy to prepare. Good luck!

    • Thank you, Charlie.

      Mediterranean food attracts more and more fans every day. That’s a good news. It means that people pay more attention to what they eat/ to eat healthier and good quality food.

      Thinking of all these colorful and healthy food makes me hungry, too:)
      Best regards


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