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The SuperFoods

24 Foods That Will Change Your Life

Apple

An apple a day is perhaps one of the most delicious prescriptions ever made. Apples are a powerful source of antioxidants, vitamin C, fiber and potassium. Plus, there are only 47 calories in the average sized apple.

Health Benefits

Improves Heart Health, Improves Lung Function, Lowers Risk of Type II Diabetes, Prevents Lung Cancer

Nutrients

Antioxidants, Fiber, Flavonoids, Polyphenols, Potassium, Vitamin C

Sidekicks

Pears

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Avocado

Avocados aren’t only a delicious creamy treat used for mouthwatering guacamole, they are one of the most nutrient-dense foods on the planet. They’re packed with fiber, and ounce by once, top the charts among all fruit for folate, potassium, vitamin E and magnesium.

Health Benefits

Can Facilitate Weight Loss, Lowers Chance of Prostate Cancer, May Help Lower Cholesterol

Nutrients

Beta-Sitosterol, Carotenoids, Chorophyll, Fiber, Folate, Glutathione, Lutein, Magnesium, Polyphenols, Vitamin E

Sidekicks

Artichokes, Aspaaragus, Extra Virgin Olive Oil

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Beans

Looking for an earthy treat that is a versatile nutritional powerhouse? Beans have long been considered the “poor man’s meal,” but in reality they fuel your body with all sorts of amazing vitamins and minerals. 

Health Benefits

Anti-Cancer, Helps Maintain Healthy Weight, Lowers Cholesterol, Regulates Blood Sugar Levels

Nutrients

B Vitamins, Fiber, Folate, Iron, Magnesium, Phytonutrients, Potassium, Protein

Sidekicks

Garbanzos, Grean Peas, Lentils, String Beans, Sugar Snap Peas

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Blueberries

Here is a SuperFood that you can take to the bank! We’re shocked to think that nutritionists and researchers ignored the tiny berry for years because it is relatively low in vitamin C. Thankfully, it was finally discovered that they have incredibly high levels of antioxidant phytonutrients.

Health Benefits

Anti-Cancer, Help with Balance and Coordination, Improve Brain Function, Improve Cell Communications, Slow Down the Aging Process

Nutrients

Ascorbic Acid, Carotenoids, Fiber, Folate, Polyphenols, Salicylic Acid, Vitamin E

Sidekicks

Blackberries, Boysenberries, Cherries, Cranberries, Fresh Currant, Purple Grapes, Raspberries, Strawberries

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Broccoli

In 1992 President George Bush made a strange proclamation: “I’m the president of the United States and I’m not going to eat any more broccoli.” His words inspired the press to take up the cause of broccoli and more information was gathered over its power.

Health Benefits

Anti-Cancer, Detoxifier, Keeps Metabolism in Balance, Lowers Cholesterol, Protects the Eyes

Nutrients

Ascorbic Acid, Calcium, Fiber, Folate, Indoles, Sulforaphane

Sidekicks

Brussels Sprouts, Cabbage, Cauliflower, Collards, Kale, Turnips

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Cinnamon

What could be more welcoming and delicious than a warm mug of apple cider or a yummy slice of toast sprinkled with a hint of cinnamon? Beyond its wonderful flavor, it happens to be one of the most powerful spices on the planet.

Health Benefits

Anti-Inflammatory, Helps Diabetes II Patients, Improves Cognition, Lowers Cholesterol, May Reduce Risk of Heart Disease, Regulates Glucose Levels

Nutrients

Calcium, Fiber, Manganese

Sidekicks

None

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Dark Chocolate

People throughout the world couldn’t help but celebrate when it was discovered that dark chocolate is a SuperFood. The no longer “forbidden” treat was discovered to have flavonols with potent antioxidant properties that promote healthy blood pressure and more.

Health Benefits

Lowers Blood Pressure, May Improve Brain Function, May Reduce Risk of Heart Disease, Promotes Blood Flow, Protects Skin from the Sun

Nutrients

Copper, Fiber, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium, Zinc

Sidekicks

None

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Extra Virgin Olive Oil

One of the most important changes you can make in your kitchen is to substitute extra virgin olive oil for other fats. Olive Oil has been enjoyed since around 3,000 B.C. and is a staple of the Mediterranean diet.

Health Benefits

Anti-Diabetes, Lowers Blood Pressure, May Reduce Change of Breast and Colon Cancer, May Reduce Risk of Heart Disease

Nutrients

Carotenoids, Monounsaturated Fatty Acids, Phytosterols, Polyphenols, Vitamin E

Sidekicks

Canola Oil

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Garlic

Garlic is a small and humble-looking veggie, but it places a huge role in major cuisines around the world. It makes even the simplest dishes taste profound. What’s even more exciting is that it’s a major powerhouse for the body.

Health Benefits

Anti-Cancer, Can Reduce Blood Pressure, Combats Common Cold and Flu, Detoxifies Heavy Metals in Body, Lowers Cholesterol, May Help Prevent Alzheimer’s

Nutrients

75 Organosulfur Compounds, Arginine, Ascorbic Acid, Polyphenols, Potassium, Saponins, Selenium

Sidekicks

Leeks, Onions, Scallions, Shallots

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Honey

It’s no wonder the word “honey” is a term of endearment. What could be sweeter and more appealing than the rich golden treat? Its benefit goes much further than the fact that it tastes amazing on cereal, toast, yogurt, and pancakes–it has too many nutritional benefits to ignore.

Health Benefits

Inhibits the Growth of Bacteria, Inhibits the Growth of Fungi and Viruses, Inhibits the Growth of Yeast, Lowers Cholesterol, Prevents Constipation, Regulates Blood Sugar Levels

Nutrients

Oligosaccharides, Polyphenols, Salicylates

Sidekicks

None

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Kiwi

This beautiful fruit was named after a bird. Kiwi was introduced to New Zealand from China around 1906 and was first known as the Chinese Gooseberry. As the fruit’s popularity grew, New Zealanders proudly named it after their national bird.

Health Benefits

Anti-Cataract & Macular Degeneration, May Prevent Colon Cancer, Neutralizes Free Radicals, Reduces Severity of Osteoarthritis, Supports Brain & Hearing Health

Nutrients

Ascorbic Acid, Fiber, Folate, Indoles, Polyphenols, Potassium, Vitamin E

Sidekicks

Guava, Pineapple

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Oats

It wasn’t until 1997 that the FDA allowed a label to be placed on oat foods claiming an association between consumption of oatmeal, oat bran, or oat flour and a reduced risk for coronary heart disease. Oats are a simple, yet profound SuperFood that is low in calories, high in fiber and protein.

Health Benefits

Enhances Immune Response to Infection, Lowers Chance of Breast Cancer, Lowers Cholesterol, Lowers Risk of Heart Disease, Lowers Risk of Type II Diabetes, Regulates Blood Sugar Levels

Nutrients

Beta Glucan, Copper, Fiber, Magnesium, Potassium, Protein, Selenium, Thiamin, Zinc

Sidekicks

Amaranth, Barley, Brown Rice, Buckwheat, Bulgur Wheat, Couscous, Kamut, Millet, Quinoa, Rye, Spelt, Triticale, Wheat, Wild Rice, Yellow Corn

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Onions

Onions were not put on this earth to give humanity a horrid case of bad breath or to spice up our favorite dishes. This SuperFood happens to be one of the most powerful you can consume on a daily basis. Eat them regularly to protect your body from cancer, lower cholesterol and reduce inflammation.

Health Benefits

Anti-Cancer, Decreases Inflammation, Lowers Cholesterol, Lowers Risk of Heart Disease, Strengthens Immune System

Nutrients

Ascorbic Acid, Diallyl Sulfide, Fiber, Fructans, Polyphenols, Potassium, Saponins, Selenium, Vitamin E

Sidekicks

Chives, Garlic, Leeks, Scallions, Shallots

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Oranges

Oranges aren’t just beneficial to your taste buds, they happen to be one of the most potent sources of vitamin C on the planet. Not only are they an excellent boost for your immune system, they’ve been proven to support heart health, prevent stroke, regulate glucose levels, and help with a host of chronic ailments.

Health Benefits

Lowers Risk of Stroke, Regulates Glucose Levels, Strengthens Immunity, Supports Heart Health

Nutrients

Ascorbic Acid, Fiber, Folate, Limonene, Pectin, Polyphenols, Potassium

Sidekicks

Kumquats, Lemons, Limes, Tangerines, White and Pink Grapefruit

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Pomegranates

Did you know that it may have been a pomegranate — not an apple – that tempted Eve in the Garden of Eden? This ancient and beloved fruit figures prominently in history and mythology. Not only is it unique in appearance, it’s a powerhouse for nutrients and do wonders for the body.

Health Benefits

Anti-Cancer, Inhibits Abnormal Platelet Aggregation, Lowers Blood Pressure, Lowers Cholesterol, May Protect Against Osteoporosis, May Reverse Atherosclerotic Plaque, Supports Immune System

Nutrients

Ascorbic Acid, Polyphenols, Potassium, Vitamin B6

Sidekicks

Plums

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Pumpkin

Could a healthy portion of pumpkin pie actually be good for you? Minus the refined sugar, the answer is yes. It’s an excellent idea to eat plenty of pumpkin throughout the year. It happens to be one of the most nutritionally valuable foods known to man. Plus, it’s inexpensive, high in fiber, and low in calories.

Health Benefits

Anti-Cancer, Anti-Cataract & Macular Degeneration, Lowers Risk of Heart Disease, Prevents Oxidation of Cholesterol, Slows Down Aging Process

Nutrients

Alpha & Beta Carotene, Ascorbic Acid, Fiber, Magnesium, Pantothenic Acid, Potassium, Vitamin E

Sidekicks

Butternut Squash, Carrots, Orange Bell Peppers, Sweet Potatoes

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Soy

If you love soy, there is good news. It truly is a SuperFood! It offers tremendous health benefits when incorporated into your regular diet. It’s an inexpensive, high-quality, vitamin and mineral-rich plant protein with lots of soluble fiber, plant-based omega-3 fatty acids, and a wealth of disease-fighting phytonutrients.

Health Benefits

Anti-Cancer (Depending on Personal Health History), Appetite Suppressant, Lowers Risk of Heart Disease, May Help Prevent Hot Flashes, Promotes Bone Health

Nutrients

Alpha Lipoic Acid, Ascorbic Acid, B Vitamins, Beta-Carotene, Glutathione, Lutein / Zeaxanthin, Vitamin E

Sidekicks

Edamame, Miso, Soy Milk, Soy Nuts, Tempeh, Tofu

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Spinach

You can usually recognize SuperFood fans in the grocery store: Their carts are loaded with spinach! In the U.S., we are now eating five times more fresh spinach than we ate in the 1970s. This is the highest level of spinach since the 1950s when parents were urging their kids to be like Popeye and consume the nutrient-dense veggie every day.

Health Benefits

Anti-Cancer, Lowers Blood Pressure, Lowers Risk of Heart Disease, Prevents Asthma, Promotes Bone Health, Promotes Healthy Skin and Hair, Protects Against Macular Degeneration & AMD

Nutrients

Alpha Lipoic Acid, Ascorbic Acid, B Vitamins, Beta-Carotene, Glutathione, Lutein / Zeaxanthin, Vitamin E

Sidekicks

Arugula, Bok Choy, Collards, Kale, Mustard Greens, Orange Bell Peppers, Romaine Lettuce, Seaweed, Swiss Chard, Turnip Greens

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Tea

According to legend, the discovery of tea occured quite by accident in 27 B.C. in the reign of the Chinese emperor Shen Nung. There are now more than 3,000 varieties of tea available around the world. What’s even more exciting is that there is solid evidence that tea consumption is associated with a lowered risk of heart disease and stroke and much more.

Health Benefits

Anti-Cancer, Beneficial to Diabetes Patients, Fights Free Radicals, Lowers Risk of Parkinson’s Disease, May Protect Body from Neurological Diseases, May Protect the Body from Ultraviolet Rays

Nutrients

Flavonoids, Fluoride, No Calories

Sidekicks

None

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Tomatoes

Many people are often certain there’s going to be bad news that comes along with the consumption of tomatoes — because they taste so good! It’s also assumed that tomatoes have always belonged in the veggie category. However, they were once considered fruit and then in 1893 the Supreme Court stepped into the picture and decided they were vegetables. Regardless, they are packed with tons of benefits for your health.

Health Benefits

Anti-Cancer, Lowers Blood Pressure, Lowers Glucose Levels, Supports Healthy Skin, Supports Heart Health

Nutrients

Alpha and Beta Carotene, Ascorbic Acid, Fiber, Lutein / Zeaxanthin, Lycopene, Potassium

Sidekicks

Japanese Persimmons, Pink Grapefruit, Red-fleshed Papayas, Strawberry Guavas, Watermelon

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Turkey

Benjamin Franklin once lobbied to make the turkey the national bird, rather than the eagle. It didn’t work out the way he had hoped, but it did go on to become a staple in holiday celebrations each year. Our hope is that you consider incorporating turkey into your regular diet. It’s highly nutritious, low in fat, inexpensive, versatile and always available.

Health Benefits

Boosts Immune System, Fuels Energy Production, Great Source of Protein, Lowers Cholesterol, Supports Healthy Thyroid

Nutrients

Iron, Niacin, Protein, Riboflavin, Selenium, Vitamin B12, Vitamin B6, Zinc

Sidekicks

Skinless Chicken Breast

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Walnuts

It’s quite common for people to worry about the fat content in nuts while ignoring their massive benefit to the mind and body. Yes, they are high in calories and fat, but in all the good ways. Of course, don’t eat huge quantities. A handful of nuts about five times a week will reduce your chances of getting a heart attack by at least 15 percent and possibly even as much as 51 percent.

Health Benefits

Anti-Cancer, Improves Heart Health, Lowers Blood Pressure, Natural Anti-Depressant, Reduces Risk of Diabetes

Nutrients

Arginine, Fiber, Magnesium, Melatonin, Plant Sterols, Polyphenols, Potassium, Protein, Resveratrol, Vitamin B6, Vitamin E

Sidekicks

Almonds, Cashews, Hazlenuts, Macadamia Nuts, Peanuts, Pecans, Pistachios, Pumpkin Seeds, Sesame Seeds, Sunflower Seeds

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Wild Salmon

When it comes to omega-3 fatty acids, wild salmon is the one simple answer. It’s delicious, high in protein, widely available in canned form and easy to prepare. If you eat wild salmon two to four times a week, you will work toward rebalancing the ratio of fatty acids in your body and vastly improving your cellular system. Your mind and body will thank you for this!

Health Benefits

Helps Brain & Eye Development for Infants in Pregnancy, Improves Blood Lipid Patterns, Lowers Risk of Type II Diabetes, Reduces Risk of Stroke, Reduces Risks of Mental Disorders (Alzheimer’s and Depression), Supports Heart Health, Supports Immune System

Nutrients

B Vitamins, Calcium (when canned with bones), Carotenoids, Omega-3 Fatty Acids, Potassium, Protein, Selenium, Vitamin D

Sidekicks

Alaskan Halibut, Canned Albacore Tuna, Clams, Herring, Oysters, Sardines, Sea Bass, Trout

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Yogurt

It’s shocking to think that nine out of ten women and seven out of ten men don’t meet their daily requirement for calcium. Worst yet, nearly 90 percent of teenage girls and 70 percent of teenage boys don’t meet their calcium requirement either. This is where yogurt can play a valuable role. A single 1-cup serving of yogurt supplies 414 milligrams of calcium, while providing live active cultures of probiotics to boot.

Health Benefits

Improves Workout Recovery, May Prevent High Blood Pressure, Promotes Bone Health, Supports Healthy Digestion

Nutrients

Calcium, Conjugated Linoleic Acid, Live Active Cultures, Magnesium, Potassium, Protein, Vitamin B12, Vitamin B2, Zinc

Sidekicks

Kefir, Soy Yogurt

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