Interested in the nutritional benefits of a superfoods diet?
Well you’ve come to the right place as we’re about to present you with a complete list of the top 100 best superfoods, and more!
With foods being sold by weight not be nutrient density it is natural that we slowly evolved (or devolved) our cash crops to hold more water and less basic nutrients vital to sustain life and promote health in our bodies.
In this article I want to share with you a list of 101 of the best superfoods in every category. This list is enough that you could live a 100% superfood diet, eating foods that are only rich in vitamins, proteins, antioxidants and everything your body could ask for to run on a optimal level. These foods are all rich in some or all of these basic nutrients that promote health and lower the risk of heart disease, blood disorders and disease [1], things like:
- Potassium
- Fiber
- Protein
- Calcium
- Iron
- Thiamin
- Riboflavin
- Niacin
- Folate
- Zinc
- Vitamins A, B6, B12, C, D, E, and K
- Omega-3 Fatty Acids
- Polyunsaturated Fat
- Monounsaturated Fat
Everyone knows that dark green vegetables and fruits are good for us but which ones exceptional, what are they rich in and what are some of the other food types (like beans berries and supplements) can we add to our diet to bring healthy food choices into every part of our diet?
Not everything on this list is significantly powerful on it’s own but by combining healthy amounts of nutrient-rich super foods in our diet it will hopefully be easier for normal people to eat a healthy, disease-preventing diet without feeling like they are stuck eating kale salad and avocados to stay healthy.
So here is my complete list. I hope you make good use of it and let me know in the comments below if I missed anything critical or you believe something I shared does not belong here. I’d also be very interested to hear if you’re eating a complete superfood diet and if it’s aided you in your weight loss goals. Please post a comment further down the page. We’d love to hear from you!
Contents
Superfood Greens, Roots and Vegetables
- Turmeric
- Beets (Beetroot)
- Mustard Greens
- Turnips
- Collard Greens
- Kale
- Swiss Chard
- Watercress
- Bok Choy (and Baby Bok Choy)
- Chinese/Napa Cabbage
- Brussels sprout
- Spinach
- Arugula
- Broccoleaf
- Broccoli
- Lettuce, Green Leaf
- Chicory
- Radish
- Turnip
- Carrots
- Acorn Squash
- Broccoflower
- Cabbage
- Bell Peppers (Yellow or Orange)
- Kholrabi
- Cauliflower
- Rutabaga
superfood powder”]
Superfood Grains, Beans and Legumes
- Quinua
- Edamame
- Pinto Beans
- Tofu
- Great Northern Beans
- Adzuki Beans
- Lentils
- Lima Beans
- Kidney Beans
- Black Beans
- Chickpeas (Garbanzo beans)
Superfood Seeds & Nuts
- Flax Seeds
- Sesame Seeds
- Brazil Nuts
- Sunflower Seeds
- Peanuts
- Chia Seeds
- Pumpkin Seeds
- Pistachios
- Chestnuts
- Hazelnuts
- Hemp seeds
- Pecans
Superfood Fruits and Berries
- Avocados
- Tomatoes
- Cranberries, Fresh
- Strawberries
- Blackberries
- Black Raspberries
- Blueberries
- Cherries
- Guava
- Grapefruit
- Grapes
- Papaya
- Pomegranate
- Cantaloupe
- Plum
- Orange
- Tangerine
- Apricots
- Olives
- Watermelon
- Lemons and Limes
Superfood Spices
- Basil
- Cilantro
- Spearmint
- Tarragon
- Oregano
- Thyme
- Parsley
- Dill
- Chives
- Peppermint
- Bay Leaves
- Rosemary
- Lemongrass
- Ginger
- Cayenne pepper
Superfood Supplements
- Shilajit
- Schizandra
- Rhodiola Rosea
- Olive Leaf extract
- Chaga Mushroom
- Reishi Mushroom
- Maral root
- Eleuthero
- Jiaogulan
- He Shou Wu
- Pine Pollen
- Cordyceps Mushroom
- Shitaki Mushroom
- Miataki Mushroom
- Moringa
- Tamarind
- Maca Root
- Cacao
- Chlorella
- Spirulina
- Goji
- Mangosteen
- Lucuma
Superfood Oils
- Coconut oil
- Olive Oil
- Flax Oil
- Fish and Krill Oil
I found another comprehensive top-100 list of superfoods here. You might want to read and compare it as well.
Sources:
http://www.cdc.gov/pcd/issues/2014/13_0390.htm
http://nutritiondata.self.com/
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Hi Nick
I think Cape Gooseberries ( physalis peruviana ) should be on your list ! Check them out.
This is my first visit to this website, which seems geared toward nutrition minded vegetarians and vegans, so I understand why yogurt, kefir and salmon and sardines may have been left off. But I am surprised at the limited number of grains that you have listed. What about brown, red, and black rices, wild rice, barley and spelt? I think almonds, walnuts, and cashews belong with your nuts. Your oils are missing avocado oil, the best substitute for olive oil at higher heats, as well as the oils that you don’t cook with but use in recipes like flaxseed oil, walnut oil and sesame oil. Notably missing from your spices is turmeric, which is even sold as a supplement. And you are missing a whole category of vegetables that might include things like asparagus, beets, broccoli, kale, spinach, and any mention of fermented foods like tempeh or sauerkraut, and basic condiments like onions, garlic and leeks.
I do recognize that any list of 100 top anythings is problematic. But one of the advantages of a diet high in plant based foods is not only less saturated fat and cholesterol, but the fact that the addition of many different unprocessed or minimally processed whole foods provides so many of these previously unstudied antioxidants and phytochemicals. I have read a lot of these lists, and they don’t all agree, by any means. But that’s because there are so many different options that would work on the list. I would also suggest things like cherimoya or dragon fruit, but many of the benefits found aren’t yet backed up with human studies. But yes, anyone can eat a 100% superfoods diet, and some people do without even knowing it.