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Top 10 Super-Foods

Updated on October 14, 2014

Get Healthy by Eating Nature's Superfoods

Welcome to this site dedicated to helping you live a healthier, happier and disease-free life!

Super foods are healthy foods that are low in calories, but extremely high in nutrients and anti-oxidants. Superfoods are guaranteed to improve your health and nutrition. Super Foods are produced by nature, and if eaten regularly will keep your body working like it should. Rules for super-foods vary, but a general rule of thumb is that the darker in color something is, the better is it for you (think blueberries, or spinach). It really is easy and delicious to eat well!

blueberry, blueberries, super-food, top 10 super foods
blueberry, blueberries, super-food, top 10 super foods

Blueberries: Perfect for a healthy dessert

Blueberries are not only delicious, but they are also full of antioxidants and phytoflavinoids, potassium and vitamin C. They can lower your risk of heart disease and cancer, as well as being anti-inflammatory. Inflammation is a cause of all chronic diseases, so reducing by choosing foods high in anti-oxidants is the key to your health. The more color a food has, the more health benefit for you.

Fresh, frozen and dried are all equally good, but be wary of added sugar. Always read the labels.

I add blueberries to muffins, pancakes or waffles. So delicious! Or, heat up some berries in the microwave or stove-top with a small dash of sugar for a healthy pancake, waffle, or Sponge Cake topping. Of course, mixing them in a fruit salad is probably the best thing you can do for your health!

Dried Blueberries

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green tea, natures super-food, top 10 super-foods
green tea, natures super-food, top 10 super-foods

Green Tea: an excellent addition to your healthy grocery list

We all hear those stories of people from China or Japan who are over 100 years old and when they are interviewed about their secret for living so long, often give credit to drinking green tea everyday. It's convinced me enough to start drinking a pot every morning. It's not only healthy, but also delicious, once you get used to the taste. Give it a try for a week, and I'm sure you'll enjoy it.

Black and green tea both contain anti-oxidants, but green tea does have a special one, ECGC that black tea doesn't. ECGC has been shown to inhibit cancer cell growth. Anti-oxidants are powerful disease inhibitors. Also, drinking green tea has been shown to reduce cholesterol, a major factor in preventing heart disease. Another benefit of green tea over black is that you usually drink green tea minus the sugar and milk which goes along with black teas.

Just drink a glass of green tea straight up, hot, or make a big pot and put it in the fridge to cool. Serve it over ice for a nice summer-time, calorie-free treat. You can also add it to smoothies instead of water or milk. Be careful when you're brewing to not use boiling water, as this kills some of the valuable properties of the tea. Instead, brew your tea at 80 or 90 degrees Celsius instead.

My favorite green tea from Celestial Seasonings

yogurt, yoghurt, healthy snack, fast snack, easy snack, fruit yogurt, fruit yoghurt
yogurt, yoghurt, healthy snack, fast snack, easy snack, fruit yogurt, fruit yoghurt

Yogurt: perfect to eat on its own or for healthy cooking

Plain yogurt has a natural tart taste that is perfect to balance the sweetness of berries, bananas, or breakfast cereal. It has lots of protein, potassium, calcium, zinc, and vitamins B-6 and B-12. It also helps keep your body in balance by providing it with good bacteria in your digestive system.

Eat it in place of milk on your cereal. Or, put some on top of fruit salad with granola. You can also use it to replace some of the oil or butter when you're baking.

You can buy plain yogurt from the store, which is full of sugar so it's better to make your own. The yogurt maker that I use is below.

kiwi, superfood, fruit
kiwi, superfood, fruit

Kiwis: eat them fresh or in dried form

Kiwis are a very nutritionally dense fruits, full of antioxidants, which help prevent disease and cancer. One large kiwi supplies your daily requirement for vitamin C, as well as being a good source of potassium, fiber, and a source of Vitamin A and E.

They are delicious eaten alone, or in a fruit salad. Or, slice them up on a green salad.

Dried Kiwi

Superfoods

sweet potato, super-food
sweet potato, super-food

Sweet Potatoes: an excellent addition to any superfoods list

Deep red vegetables are packed with cancer fighting carotenoids. They are also rich in fiber; B-vitamins; vitamin A, Vitamin C and Vitamin E; and copper.

You can roast or microwave them in the oven. Peel, and eat. Or, you can mash with some butter, milk, salt and pepper in place of white potatoes. There are also plenty of salad recipes that use sweet potatoes. Look online for some ideas, or check out the cookbook below for even more.

blackberry, superfood
blackberry, superfood

Raspberries and blackberries: for a delicious, healthy dessert

Berries have an amazing amount of antioxidants, phytonutrients, and fiber, as well as being low in calories. Raspberries and blackberries are delicious in fruit salad, or in baked goods, waffles or pancakes. You can also eat them just by themselves as an amazing snack.

And, did you know that it's very easy to grow your own? When I was a kid, my parents planted some raspberry bushes in our backyard. It started small, with a few berries harvested the first couple summers, but after 5 years or so, they expanded so much that we had more berries than we knew what to do with. Organic, delicious and free! What could be better?

More on Superfoods

broccoli, super-food, superfood
broccoli, super-food, superfood

Broccoli: one of the top superfoods

It's a great source of vitamin A, vitamin C, and bone-building vitamin K, as well as having plenty of fiber. It's also an excellent source of beta-carotene. It's low in calories, easy to prepare and tastes delicious.

Eat it raw in salad, or just by itself. You can also steam it, or put it in a stir-fry.

Do you like Brocolli?

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flax seeds, superfood, pancake
flax seeds, superfood, pancake

Flaxseed: the perfect superfood

Flaxseeds contain more phytochemicals called lignans, which helps prevent cancer, especially breast cancer. They are also rich in Omega-3 Fatty Acids, which are key in reducing inflammation to prevent heart disease.

Sprinkle a few on your breakfast cereal or oatmeal, or smoothie in the morning. You can also put it in any baked goods, or on your green salad.

My favorite place to buy flaxseeds and other nuts and grains is Iherb. It's cheap, often has free shipping and they deliver straight to your door in under a week.

apples, superfoods
apples, superfoods

Apples: an excellent snack for clean eating

Apples are full of phytochemicals like quercetin, which can prevent Parkinson's or Alzheimer's diseases. They also contain flavonoids-antioxidants which can prevent prostate and breast cancer, heart disease and stroke. However, you must eat the peel to get these benefits.

Dried, or fresh apples are the perfect snack. Or, put them in baked goods or pancakes.

garlic, superfood
garlic, superfood

Garlic: necessary for delicious, healthy cooking

Garlic helps to lower total cholesterol and triglyceride (blood fat) levels,. Two to three cloves a day reduces the risk for heart attacks substantially. Whole baked garlic helps detoxify the body of heavy metals like mercury (from fish) and cadmium. If that's not enough, it also acts as an antibacterial and antiviral, which is perfect for increasing resistance to colds and flu.

You can put garlic into almost any savory dish that you make. Soups, stews, sauces, stir-fries, and egg dishes.

What's your favorite super-food?

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    • photofk3 profile image

      photofk3 6 years ago

      I read somewhere on the Internet the that salmon also is a superfood. Eating salmon and other kinds of fish on a regular basis significantly reduces the risk of cardiovascular diceases. For that matter, trout also is healthy and delicious. Nice lens.

    • polly72 lm profile image

      polly72 lm 6 years ago

      Garlic

    • profile image

      anonymous 6 years ago

      Yogurt

    • JanieceTobey profile image

      JanieceTobey 6 years ago

      I enjoy plain yogurt with blueberries and pecans! I also love broccoli, cabbage, and other veggies!

    • spritequeen lm profile image

      spritequeen lm 6 years ago

      I love it all! I'm married to a junk-food junkie, though, so it can be a LITTLE tough incorporating, but I've been able to sneak in a few things :-). Great site!

    • David Stone1 profile image

      David Stone 6 years ago from New York City

      Broccoli.

      Loved this lens. I am going to bless it, but I will also add it as featured on my healthy eating lenses. Very good stuff and well presented.

    • DogToys LM profile image

      DogToys LM 6 years ago

      What about white tea? ment to be even better than green!

    • ElizabethJeanAl profile image

      ElizabethJeanAl 6 years ago

      An apple a day!

    • BeaGabrielle1 profile image

      BeaGabrielle1 6 years ago

      Great lens on superfoods! Congratulations!

    • PromptWriter profile image

      Moe Wood 6 years ago from Eastern Ontario

      Huh, I didn't know apples were considered a "super-food". At least I can get my DH to eat one thing that's good for him. Ok, two, he likes fresh blueberries in season too. Great list!

    • profile image

      JoshK47 6 years ago

      Yogurt is probably my favorite superfood, mainly because I can use it so easily with just about every single other superfood.

    • jojokaya lm profile image

      jojokaya lm 6 years ago

      a lof of my favourites here, blueberries, yoghurt, kiwi. All delicious. Great lens.

    • VarietyWriter2 profile image

      VarietyWriter2 6 years ago

      Blessed by a SquidAngel :)

    • Glenn619 profile image

      Glenn619 6 years ago

      Beautiful Healthy lens i agree with all the recommendations you have made here.

    • profile image

      moonlitta 6 years ago

      Hi there-your lens is now featured on one of mine, The Quinoa Challenge!

    • profile image

      anonymous 6 years ago

      I like eating most of the super foods.These are healthy and tasty.

    • profile image

      kelly_banthorpe 6 years ago

      My favourite is maca at the moment, tastes so malty - a great addition to my morning superfood smoothie :)

    • turtleface profile image

      turtleface 5 years ago

      I wish I could get more into the individual superfoods... but haven't been able to so much. What I have been doing is purchasing the pill form or juice form of combined superfoods. Those ones are easier for me because they travel well (my life is travel).

    • profile image

      anonymous 5 years ago

      I don't really have a favorite. I'm just glad the foods on your list are all foods I enjoy. Especially sweet potato! YAY!

    • Blackspaniel1 profile image

      Blackspaniel1 5 years ago

      Nice lens

    • Floman LM profile image

      Floman LM 4 years ago

      Blueberries - my self-given name is BBKid - lol. I enjoy sweet potatoes and broccoli as well. My wife loves her blue chips with flax seed - it's the only chips she buys and we can only find them in one place in Colorado Springs - Target. Good job.

    • profile image

      crstnblue 4 years ago

      Loved your work her - great topic and lot of info!

      Blessed!

    • geosum profile image

      geosum 4 years ago

      Great lens. I've incorporated many in my new lifestyle. I'm sorry I waited so long to begin the healthy lifestyle. I'll be 76 next week. I've lost over 80 lbs in the last 7 months and gotten off of my blood pressure meds. Life is good!

    • OrganicHealthAn profile image

      OrganicHealthAn 3 years ago

      Sweet potato is always good, I am lucky enough to be able to grow my own so I know its fresh and healthy but I have to say that blueberries are my favorite superfood, I tend to like blending them in smoothies or eat them as snacks between meals. Either way they are great and easily my favorite.

    • yogameditation33 profile image

      yogameditation33 3 years ago

      I love all of them!

      Sweet potato are terrific!

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