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18 Natural Superfoods for Exceptional Health

Updated on July 1, 2017

Spinach Is a Superfood

Spinach | Source

Super Foods

In today’s competitive and stressful world, staying healthy is a challenge. People all over the world are seeking ways to stay healthy. Super foods can help you in your endeavor to stay healthy.

Superfoods Prevent Diseases

Super foods are those that have health-promoting or disease-preventing properties. They are rich in essential nutrients. Here is a brief overview of natural super foods that promote excellent health.

Dark Green Vegetables

Dark green vegetables are packed with many essential nutrients like vitamin A, vitamin B, vitamin C, vitamin D, vitamin E and vitamin K. They are rich in fiber. They promote a healthy digestive system.

Dark Green Vegetables are Loaded With Phytochemicals

You will find phytochemicals like beta carotene, zeaxanthin and lutein. These phytochemicals protect the body from damage caused by free radicals. Lutein and beta carotene are very good for the eyes.

Dark Green Vegetables Contain Many Essential Nutrients

Dark green vegetables contain omega-3 fatty acids, folic acid, magnesium, manganese, calcium and potassium. They prevent weight gain as they are low in calories and high in fiber.

Dark Green Vegetables Prevent Heart Disease

Dark green vegetables reduce the risk of heart disease and promote cardiovascular health. They prevent diabetes and various cancers. They strengthen the bones, thereby preventing fractures.

Examples of Dark Green Vegetables

Collard greens, Brussels sprouts, kale, mustard greens, bok choy, turnip greens, Swiss chard, arugula, romaine lettuce, spinach and broccoli are some examples of dark green vegetables.


Bananas have immense health benefits. They are rich in essential nutrients like potassium, magnesium, vitamin B and dietary fiber. It maintains normal blood pressure and protects the heart.

Bananas are Good for the Digestive System

Bananas have an antacid effect. They prevent stomach ulcers. They contain pectin, a soluble fiber. They promote a healthy digestive system. You can consume bananas after a strenuous workout. Sugars in banana provide instant energy.


Berries are not only tasty and colorful but also keep all parts of the human body healthy. They are high in phytochemicals. They keep the brain healthy and prevent medical conditions like Alzheimer’s.

Berries are Good for the Brain

According to Elizabeth Devore, this is due to the presence of anthocyanidins (a type of flavonoid) in berries. Elizabeth Devore is an associate epidemiologist at Brigham and Women’s Hospital and a professor at Harvard Medical School in Boston. Berries also improve memory.

Berries Keep Your Nervous System Strong and Healthy

Berries are rich in fiber. They prevent Parkinson’s disease and promote a healthy nervous system. They prevent weight gain and reduce the risk of heart attack. They fight high blood pressure.

Berries Prevent Cancer

Berries are known to prevent many types of cancer like breast cancer, colon cancer, esophageal cancer and cancers of the small intestine. They fight urinary tract infections. They are also good for the eyes.

Examples of Berries

Blueberries, blackberries, strawberries, goji berries and raspberries are some examples of berries.


Berries | Source

Blueberries, strawberries and blackberries are true superfoods. Naturally sweet and juicy, berries are low in sugar and high in nutrients - they are among the best foods you can eat.

— Joel Fuhrman

Citrus Fruits

Citrus fruits are tasty and are rich in essential nutrients like vitamins, glycaemic carbohydrates, non-glycaemic carbohydrates, dietary fiber, floate and minerals. Phytochemicals in citrus fruits prevent many chronic medical conditions.

Citrus Fruits are Rich in Vitamin C

Vitamin C in citrus fruits has many health benefits. It is known to kill tuberculosis bacteria. Citrus fruits do not contain cholesterol. Folate in citrus fruits is essential for new cell production and growth.

Citrus Fruits Keep You Healthy

Citrus fruits reduce the risk of cancer, birth defects, anemia, osteoporosis, kidney stones, asthma and cataract. Orange, grapefruit, clementine and tangerine are some examples of citrus fruits.

Vitamin C in Citrus Fruits Kills Tuberculosis Bacteria



Nuts are well-known for their many health benefits. They are packed with proteins, fibers, essential minerals and essential fats. Almonds, Brazil nuts, cashews, chestnuts, hazelnuts, macadamias, pecans, pistachios and walnuts are some examples of nuts.

Almonds strengthen the bones. They promote a healthy skin. Brazil nuts are good for thyroid glands. This is because of they contain selenium. Selenium promotes a healthy immune system. It also facilitates quick healing of wounds.

Cashew is good for the brain. Hazelnuts prevent heart related medical conditions. Pecans lower harmful cholesterol. They also prevent plaque formation in the arteries. Vitamin B3 in pecans prevents fatigue.

Pistachios maintain hormonal balance in the body. They promote a healthy menstrual cycle. They are very good for the eyes. Walnuts prevent cancer. They lower bad cholesterol.


Pistachios | Source


Legumes (beans and lentils) are high in essential nutrients like minerals, vitamins and proteins. They are also delicious if cooked properly. They prevent type 2 diabetes. They strengthen the bones.

Legumes reduce the risk of various types of cancer. They prevent obesity and reduce the risk of heart disease. They prevent food cravings and metabolic syndrome. They are ideal for dieters.

Legumes keep the body energetic. They prevent the development of polyps in the intestinal tract. These polyps may turn into colon or rectal cancer. Peanuts, lentils, raw cocoa and beans are some examples of legumes.

Whole Grains

Whole grains reduce the risk of cardiovascular diseases. These diseases account for one third of deaths worldwide. Whole grains also prevent diabetes and other chronic medical conditions. Wild rice, popcorn, oatmeal, brown rice, barley, wheat berries and whole wheat are some examples of whole grains.


Mushrooms like enoki, crimini, oyster, Portobello, white button and shiitake are loaded with essential nutrients like selenium, vitamin D and iron. Mushrooms are low in calories. Mushrooms promote a healthy immune system. They are rich in antioxidants that prevent cancer and other harmful medical conditions. They increase metabolism.

Sweet Potatoes

Sweet potatoes are rich in vitamin B6. This vitamin reduces homocysteine in the body. Homocysteine is linked with many degenerative diseases. Sweet potatoes are high in vitamin C, which strengthens the immune system and promotes skin health. Vitamin D in this superfood keeps your skeletal system strong and healthy. Sweet potato alco contains potassium, iron and magnesium.

Sweet potatoes

Sweet potatoes
Sweet potatoes | Source


Also known as alligator pear and butter fruit, avocado is rich in vitamin E, fiber, magnesium and potassium. This superfood contains monounsaturated fat, which is good for your cardiovascular system. Avocado contains around 20 vitamins and minerals.

Avocados are high in glutathione, a powerful antioxidant. Glutathione is found to block more than 30 carcinogens, thereby preventing many types of cancer. Avocados are good for the skin, eyes, bones and teeth. They strengthen your immune system.


Beets promote a healthy immune system. They are rich in iron. They reduce the risk of many types of cancer. Beets do not contain trans fat and saturated fat. They are low in calories.

Beets are high in energy. This is because they are rich in carbohydrates. They contain folate, niacin, sodium, magnesium, calcium, phosphorus, fiber, vitamin A and vitamin C. Beets are good for pregnant women.


Garlic prevents cancer. This versatile suprefood is packed with antioxidants. It is also well-known for its anti-inflammatory properties. Garlic prevents heart disease. It prevents high blood pressure and lowers bad cholesterol.

Garlic boosts the immune system. Allicin in garlic is a powerful antibiotic. It eliminates many harmful germs inside the body. It prevents the formation of blood clots in the body. It cleanses the body thoroughly.


Garlic | Source


Known by various names like kefirs, keefir, kephir, kewra, talai, mudu kekiya, milk kefir and bulgaros, kefir is a fermented milk drink. This superfood is made with kefir grains. In fact it is made by inoculating, goad, sheep or cow milk with kefir grains.

Kefir has many health benefits. It promotes a healthy digestive system and strengthens the immune system. It is a probiotic powerhouse. It contains strains of friendly bacteria that are not found even in yogurt. Beneficial yeast in kefir destroy pathogenic yeast in the body. It strengthens the entire body.


Also known as kimchee and gimchi, kimchi is a fermented Korean side dish. It is made of vegetables with many seasonings. Many Koreans say, “Kinchi each day keeps the doctor away”.

Regular consumption of kimchi lowers bad cholesterol. Kimchi is rich in dietary fiber, vitamin A, vitamin B and vitamin C. It also contains Lactobacillus, a probiotic that helps digestion.


Also known as mushroom, shroomies and scoby, the Kombucha culture is a symbiotic colony of yeast and bacteria. It is an effervescent fermentation of sweetened tea. It is enjoying a surge in popularity in recent years.

Kombucha enhances the energy. It promotes a healthy digestive system and boosts the metabolism. However, it is very important to keep your kombucha from becoming contaminated.


Tempeh is obtained by cooked and slightly fermented soybeans. The carbohydrates in tempeh are easy to digest. It promotes a healthy digestive system. It has all the health benefits of tofu. It reduces cholesterol, enhances bone density and reduces menopausal symptoms.


Sauerkraut is finely cut cabbage that has been fermented using lactic acid bacteria. It combines the health benefits of cruciferous vegetables with probiotic advantages. It is rich in vitamin A and vitamin C.

Sauerkraut is rich in antioxidants. It prevents and combats many cancers. It is well-known for its anti-inflammatory properties. It prevents intestinal infections and promotes a healthy digestive system.


Yummy tomato!
Yummy tomato!


Tomatoes contain many powerful antioxidants like lycopene. It is lycopene that gives tomato its characteristic red color. This antioxidant absorbs free radicals, thereby protecting the body from damage.

Tomatoes contain vitamin A, vitamin C and vitamin E. They are also rich in potassium and other mineral salts. They are low in calories. They prevents many types of cancer like breast cancer and stomach cancer. They also prevent age-related macular degeneration.

Super foods need not be funny sounding names that are expensive. The above-mentioned superfoods are easily available and are not very expensive. They have proved their effectiveness. People all over the world are using them and have improved their health. It definitely makes sense to include them in your diet.

Super Foods Super Quiz

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Have you experienced the health benefits of any of the above-mentioned super foods?

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    • anoop narayanan profile image

      K.N.Anoop 4 years ago from Kerala

      Thanks, for the informations, in the chellenging world, maintaining health of body and mind is one of important problem.

    • srirad0675 profile image

      Srikanth R 4 years ago

      You are most welcome!

    • thumbi7 profile image

      JR Krishna 4 years ago from India

      Very informative hub

      Thanks for sharing

    • srirad0675 profile image

      Srikanth R 4 years ago

      I am glad you liked it! :-)

    • dwelburn profile image

      David 4 years ago from Chesterfield, UK

      Some excellent superfoods here. Also you could add to the list fermented foods such as kefir, kimchi, kombucha, tempeh and saurkraut, which are rich in enzymes and probiotics.

      And grass fed beef or lamb and wild caught salmon too. Animal foods can also be superfoods. :)

    • srirad0675 profile image

      Srikanth R 4 years ago

      Wonderful! Will definitely work on your suggestion. Thank you very much for adding value! Would be immensely pleased if you could spend some time on my other hubs and add value to them too with your comments and suggestions.

    • dwelburn profile image

      David 4 years ago from Chesterfield, UK

      Thanks Srirad. It's nice to be appreciated. Yes, I'll have a look at some of your other hubs too. You seem to have a good selection of topics.

    • srirad0675 profile image

      Srikanth R 4 years ago

      Thank you dwelburn.

    • profile image

      Henry Cox-Paton 3 months ago

      Very helpful article, thank you.

    • srirad0675 profile image

      Srikanth R 3 months ago


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