A LIST OF 40 SUPER FOODS
Adapted from Wildoats.com – a natural market place website. Please visit www.wildoats.com/u/health100442 for recipes, meal plans, shopping lists, etc.
- Acai fruit
This little berry is one of the most nutritious and powerful foods in the world. It can often be found in juice form in health food and gourmet stores.
- Asparagus
Asparagus is thought to improve the digestive and renal functions, including increasing appetite and urine output. It also may help the metabolism (such as fight diabetes), musculoskeletal system problems (e.g. rheumatoid arthritis) and nervous system problems (e.g. neuropathies).
- Avocado
Avocado is a Tropical Fruit (with yellow/green buttery flesh). It may help alleviate dry skin and constipation. It also is thought to be protective from certain types of cancers and lower cholesterol levels
- Barley Green/Grass
Barley green affects almost all of the bodies’ systems in a positive way. It serves as an antioxidant and is thought to reduce atherosclerosis. It can help fight a variety of diseases.
- Beans
Beans are an excellent source of hearty, low-fat plant protein. Simmered in soups or blended into tangy spreads, beans are a versatile and delicious introduction to the power of food. Soluble fiber from foods such as beans, as part of a diet low in saturated fat and cholesterol, may reduce the risk of heart disease. A serving of beans and lentils supplies at least 4 grams of soluble fiber.
- Blue-Green Algae/ Chlorella
Blue-green algae, of which spirulina is a well-known example, is a group of 1,500 species of microscopic aquatic plants. The two most common species used for human consumption are Spirulina maxima and Spirulina platensis. Spirulina is particularly rich in protein and also contains carotenoids, vitamins, minerals, and essential fatty acids.
- Blueberries
Considered a nutritional powerhouse, blueberries are loaded with antioxidant compounds that travel through your body reducing free radicals. Bursting with anthocyanin, an antioxidant that also gives these berries their deep indigo color, blueberries register at the top of the phytonutrient scale. Add one cup of these mighty berries to smoothies, fruit salad and reap the sweet healthy benefits.
- Camu-Camu (Peruvian) (Chanca Piedra - Phyllanthus niruri)
Contains more Vitamin C than any other natural product in the world. Also serves as an antiviral and antidepressant.
- Chlorophyll
Chlorophyll may rejuvenate old Red Blood Cells and may promote new Blood Cell growth. Chlorophyll possesses Antioxidant properties. It also is thought to help the digestive and immune systems, as well has improve kidney function. It has the same structures as hemoglobin (oxygen carrying protein), but has magnesium as the core element instead of iron.
- Citrus fruit
Citrus fruit, such as oranges, tangerines and grapefruit, contain flavonoids unique to the citrus family. Naringin produced in grapefruits and hesperidin found in oranges are both important antioxidants. Sweet, juicy and versatile, citrus fruits are high in vitamin C, folic acid and potassium. Portable and easy to eat; peel an orange for an afternoon snack, toss grapefruit sections in a spinach salad or squeeze lemon over grilled salmon.
- Coconut Oil (Use for cooking)
Most of the Health Benefits of Coconut Oil are attributable to its high content of Medium-Chain Saturated Fatty Acids such as Capric Acid, Caprylic Acid and Lauric Acid. Coconut Oil has multiple beneficial effects on the cardiovascular and immune systems, as well as metabolism. It also helps with healthy skin and hair function. Unlike most other dietary Oils, Coconut Oil cannot contain Trans-Fatty Acids (due to its very low content of Unsaturated Fatty Acids).
Please note: The “old” clinical research that found Coconut Oil ineffective (or toxic) used Hydrogenated Coconut Oil. Only extra-virgin, unadulterated Coconut Oil should be used for therapeutic purposes.
- Concord grapes
Blue-black, sweet and tangy, concord grapes are delicious squeezed into juice, simmered into jams or popped directly into one’s mouth! A good source of potassium and vitamin C, grapes are also an excellent source of flavonoids and anthocyanidins - which support the health of blood vessels.
- Cranberries
Tart, tangy and a good source of vitamin C, cranberries deserve a permanent spot in your pantry. Full of antioxidants and low in calories, cranberries contain procyanidins, which support the health of the urinary tract. When Thanksgiving rolls around, freeze extra bags of fresh cranberries to enjoy year round. Top grilled chicken with zesty cranberry-orange relish, simmer into a sauce and quench your thirst with a cranberry spritzer.
- Cultured dairy products
Creamy and cool, cultured dairy products, such as yogurt, kefir and buttermilk, contain probiotics. Also known as “friendly bacteria” - probiotics support the intestinal tract. Boost the overall health of your immune system and enjoy a cup of fruited yogurt, chug a tangy raspberry kefir or stir some rich buttermilk into roasted garlic mashed potatoes.
- Cruciferous vegetables
Vibrant and crisp, broccoli, cabbage, cauliflower and kale are members of the Brassica oleracea italica family. Named for their resemblance to the Greek cross, cruciferous vegetables not only taste great steamed and sautéed, they are also a good source of dietary fiber and complex carbohydrates. Some studies show that low fat diets rich in fruits and vegetables may reduce the risk of some types of cancer.
- Eggs
Simply folded into an omelet or whipped into a grand soufflé, eggs provide an inexpensive source of high quality protein. A good, bioavailable source of cartenoids, lutein and zeaxanthin, eggs are not only low in carbohydrates and sodium; they also support eye health. Whether you prefer brown or white eggs; be kind to your fine-feathered friends and always choose cage-free, organic eggs.
- Flax Seeds
Flax Seeds are the Seeds from the Flax plant Linum usitatissimum (meaning "most useful") from the Linaceae family. Flax Seeds come in Golden and Brown varieties. They are thought to help with the cardiovascular system (e.g. prevent atherosclerosis and ventricular fibrillation), improve the digestive system (including alleviate constipation). They may prevent several cancers and fight male pattern balding. They help with renal function, as well as skin and hair function. Flaxseeds can help a variety of problem related to female hormone changes and menstrual cycle problems. They help with metabolism and even the musculoskeletal system.
- General Berries
Whether your favorites are blueberries, blackberries, raspberries, strawberries, or a combination, your body benefits from these nutrition packed gems. Deliciously sweet and full of antioxidant compounds called anthocyanins, which reduce free radicals in the body. Free radicals have been shown to accelerate aging processes in the body, so hold back the hands of time and enjoy berry filled pancakes, smoothies and fruit salads.
- Green foods
It’s easy being green! Spirulina, chlorella, wheat grass and barley grass add extra bounce to your step. Not quite familiar with green foods? These concentrated supplements are rich in protein and bursting with carotenoids, chlorophyll, vitamins, minerals and essential fatty acids. Easily absorbed and available in tablet or powder form, support your health with these vital nutrients everyday. Available in tablets, powders and even as a wheat grass shot.
- Green leafy vegetables
The “eyes” have it! Spinach, kale, romaine lettuce and Swiss chard all contain beta-carotene and carotenoids, lutein, zeaxanthin, working synergistically to support eye health. Enjoy a variety of leafy greens and reap all the healthy benefits. A good source of vitamin B and many minerals, eat your way to good health with a crispy Romaine salad or delicately steamed rainbow chard.
- Hemp Oil (Use as a dressing, for salads)
Hemp Seed Oil is the Oil extracted from the Seeds of the Hemp plant. Physically, it is green in color (due to its Chlorophyll content). In taste, Hemp Seed Oil resembles that of Sunflower Oil. Although the Hemp plant is more well-known as the source of the Recreational Drug - Marijuana - its Seeds (and Seed Oil) do not contain the psychoactive ingredient of Marijuana - i.e. THC. Nutritionally, Hemp Seed Oil is possibly the most well-balanced (in terms of Fatty Acids content) dietary Oil of all.
- Lentils
Red, yellow and French varieties supply complex carbohydrates and good (healthy) amounts of thiamin, vitamin B6, iron, zinc and potassium. Particularly rich in folate, an essential B vitamin, these low fat, high protein legumes support heart health. Simmered until creamy, pureed and flavored with garam masala, sautéed onions, tomatoes and toasted cumin and mustard seeds; lentils shine in spicy East Indian dal.
- Nuts
Roasted, raw or toasted, nuts are a delicious source of protein and fiber. A nutritious snack, nuts nourish our bodies with heart-healthy monounsaturated oils and many vitamins and minerals. Scientific evidence suggests but does not prove that eating 1.5 ounces per day of most nuts, as part of a diet low in saturated fat and cholesterol may reduce the risk of heart disease.
- Oats
Stick to your ribs nutrition! Simmered into a warm, creamy cereal, oatmeal provides a prime source of complex carbohydrates. Full of soluable fiber, eating oats as part of a diet low in saturated fat and cholesterol may reduce the risk of heart disease. A delicious serving of oats supplies 9 grams of fiber necessary per day to have this effect. Top with sliced almonds, blueberries and soymilk - your stomach won’t growl until lunch.
- Olives and olive oil
Rich and fruity, olive oil stands out as a culinary staple in Mediterranean cultures. High in monounsaturated fats and antioxidants, consumption of olive oil and olives is linked to a lower risk of chronic disease. Eat like an Italian; skip the butter and dip your bread in golden olive oil drizzled with balsamic vinegar. Favolosamente!
- Omega fish
Cold-water fish like wild salmon, trout and tuna contain beneficial omega-3 fatty acids. Supportive, but not conclusive research shows that consumption of EPA and DHA omega-3 fatty acids may reduce the risk of coronary heart disease. While amount may vary by species, origin and season, one serving of omega fish provides at least 0.5 grams of EPA and DHA omega-3 fatty acids. There’s nothing fishy about that!
- Orange vegetables
Mo’ better - Mo’ beta! Vibrant orange vegetables, such as pumpkins, butternut squash, carrots and sweet potatoes contain high levels of beta-carotene. A beneficial nutrient found in fruits and vegetables, beta-carotene is converted into vitamin A, giving the body an antioxidant boost. Enjoy roasted squash, curried pumpkin soup or lightly steamed carrots - cooking makes the nutrients more bioavailable or easier to absorb.
- Pomegranates
Sometimes referred to as nature’s most labor-intensive fruit, the pomegranate rewards hard work with juicy, ruby red “berries.” Bursting with effervescent sweetness, pomegranates are rich in vitamins and anti-oxidants. Even the sweet, edible flesh around the seeds provides vitamin B6, vitamin C and potassium. Pomegranates may have two to three times the antioxidant power of equal quantities of green tea or red wine.
- Raw Almonds
The Almond is a Fruit from the Almond Tree. It is commonly regarded as a Nut. Almonds are not botanically classified as Nuts but are considered as Nuts for commercial and culinary purposes. They are thought to help reduce the incidence of colon cancer and lower total cholesterol and LDL levels.
- Royal Jelly Caps (from Bees)
A unique superfood containing natural hormones, all of the B-complex vitamins, panthothenic acid, nucleic acids, essential amino acids, essential fatty acids, acetycholine, lecithin, collagen and gamma globulin for the immune system.
- Sea vegetables
Dulse, hijiki, kombu, nori and wakame. No translator is needed to enjoy the health benefits of these nutrient rich sea vegetables. Commonly sold dried, in sheets, strips and strands, it’s easy to add essential minerals including potassium, calcium, magnesium, iron and iodine to soups, stews and sushi. Roll fresh tekka-maki in toasted nori sheets and add layers of flavor to miso soup.
- Seaweed
Algae are a diverse group of (primarily) aquatic, plant-like organisms. There are many types, for example chlorella (mentioned with no. 28), and types of red algae provide immune benefits such as inhibiting many types of virus (e.g. HIV, herpes virus, etc.). Algae are also helpful for the immune system in terms of preventing and fighting cancer.
- Seeds
Good things do come in small packages and seeds are no exception! Flax, pumpkin and sunflower seeds pack a powerful nutrition packed punch. The best source of lignans, a phytoestrogen, seeds can have a balancing effect on hormones and also exhibit strong antioxidant activity. Full of protein, iron, phosphorus, vitamin E and flavor enjoy a small handful of seeds everyday.
- Shiitake mushrooms
The Shiitake Mushroom is a type of Japanese Mushroom that grows on the wood of dead deciduous trees. Physically, the Shiitake Mushroom is dark brown in color and has a full-bodied, meaty flavor. They provide benefits for the cardiovascular system (e.g. preventing atherosclerosis, lowering blood pressure), the immune system (preventing various cancers and infections), and metabolism (lowering cholesterol and raising the “good” cholesterol HDL). These mushrooms have also been reported to guard against liver disease and alleviate chronic fatigue syndrome.
- Sprouts
Brussels Sprouts are an excellent source of Vitamin A, Vitamin C, and folate.
- Soy
Somewhat of a miracle bean, soy’s superstar status stems from its culinary adaptability and health properties. According to the FDA, enjoying 25 grams of soy protein each day, as part of a diet low in saturated fat and cholesterol, may reduce the risk of heart disease. Versatile and delicious, enjoy soy in its many forms including tofu, tempeh, miso, edamame and soymilk.
- Tea
Sip your way to good health with a calming cup of tea. True teas, whether they are black, green or white originate from the Camellia sinensis plant. Only processing techniques differentiate the different types of tea. With high levels of healthful flavonoids shown to have many health benefits and only two calories per cup - drinking tea is a great way to support your health.
- Tomatoes
Naturally delicious and full of nutrients, tomatoes contain an abundance of lycopene. A health promoting plant pigment, lycopene not only gives tomatoes their ruby red color but may also help support prostate health for men and the immune system for everyone. Cooked tomatoes found in pasta sauce, salsa, and tomato paste enhance the absorption of lycopene into your system.
- Turkey
A lean, mean, protein machine! Versatile and low fat, turkey breast is a great protein choice. Juicy, delicious and rich in zinc, enjoy roasted turkey in soups, salads and sandwiches. Eating a healthful diet low in fat may help reduce the risk of some types of cancers. Development of cancer is associated with many factors, including a family history, cigarette smoking and what you eat.
- Wholegrains
Rich in complex carbohydrates, whole grains add beneficial phytonutrients, fiber, vitamins and minerals to your diet. Packed with nutrition, the germ or “heart” of the kernel adds essential B-vitamins, iron and zinc to your plate. Diets rich in whole grain foods and other plant foods, low in total fat, saturated fat and cholesterol may reduce the risk of heart disease and some cancers.