Nutrition Articles

The Secrets of Eating Right and Living Longer

12 Super Foods to add to your Diet

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Nuts scare most people away because of their high fat content, but they're actually very good for you. They contain healthy fats, part of a well balanced diet. Some nuts, particularly brazil nuts, contain selenium, which helps prevent certain types of cancer.

Beans (kidney beans, black beans, navy beans, and more) are rich in folate, an important nutrient— particularly for women. Eating an adequate amount of folate helps prevent birth defects in newborns. Beans are also a cholesterol-free protein source, and high in fiber.

Popeye has it right when it comes to spinach. This super food is rich in vitamins A and C, folic acid and magnesium. All of these work together to help reduce the likelihood of cancer and even help decrease the risk for heart disease.

Most mushrooms contain a substance that stimulates the immune system. Mushrooms are often used in natural therapy to help fight off illness. Some mushrooms (shitake, enoki and reishi varieties) also have anti-cancer effects.

Bananas are a great super food for athletes. They're rich in two essential nutrients (potassium and magnesium) that aid in proper hydration, and they help reduce the likelihood of muscle cramps. They also provide a good source of soluble fiber.

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About The Author

Antigone Arthur Antigone Arthur
Antigone is a freelance writer and proud mother. She has been researching and writing about pregnancy, breastfeeding, infertility and alternative health solutions for more than 10 years.

Member Comments

  • I eat all these several times a week, except mushrooms and green tea.
    But I never ate broccoli or yoghurt or oats before I joined SP, added them to my meal plan after reading The Spark.
    Now I eat broccoli almost every day in the winter. Just cut into flowerets and pop into microwave oven for 3.5 minutes - they are beautiful emerald green, tasty, crispy and hot.
    - 2/9/2014 1:46:43 PM
    Don't forget kale! - 12/15/2013 9:52:31 AM
  • My two most favorite things are one here... Tomatoes and Garlic.

    I can go through 8-10 tomatoes in a week, and I have several recipes that I use almost an entire head of garlic for.
    There are other things on the list I like, but the Tomatoes and Garlic are constant in my diet no matter what.
    I also read (from another article years ago, forget where) that chemicals from tomatoes leech out of skin, and can help protect from UV rays. Thus, it helps prevent skin cancer (and tanning). Also, if you eat a whole lot in one sitting, the oils that come out of your fingertips can start the rusting process on metals (I know someone who has kind of put finger prints on metal parts for helicopters because of this).
    Oh, and I thought I read that Lycopene can also help your heart muscles (again an article years ago). - 11/14/2013 9:48:00 AM
  • Great article. I try to make sure I eat all of them. I know that they are health for me. - 9/1/2013 4:22:45 PM
  • Yumm! Most of these are among my favorite foods and I like all of them! - 10/24/2012 4:10:15 PM
  • Most of these are regulars in my diet!! WOO HOO!! - 10/24/2012 2:27:02 PM
  • As far as I can tell it involves very simple things: choose foods that are in the produce department, some healthy dairy (if you can eat it.) you want the unsweetened dairy products, the sugar will kill your probiotics. Don't forget to eat plenty of healthy fats like olive oil and coconut oil (not the hydrogenated!! Get the good, organic, one.) Get some healthy movement: cardio, some strength training, some flexibility training. Get a little sunlight. Cook your own eats, carry a cooler, and drink some green tea. Now really, is that so hard? You can still have some real ice cream, some dark chocolate, and even some grain (which ever kind you can tolerate.) Just don't go nuts with it.

    The point is to pay attention to how you feel in comparison to what you are putting in your body. - 8/31/2012 5:25:51 PM
  • I have printed this off.
    I feel pretty good when I eat these types of foods. Going to show article to my husband.......try
    ing to make him understand it all in the hopes that he'll make 'better' choices also. We have this one shot in life and I'd like both of us to enjoy it in a thinner, healthier manner. Thank you! - 8/31/2012 9:21:42 AM
    There is absolutely no scientific proof for any of these claims, certainly they are all part of a good diet, but at best it is a 'may'. - 8/31/2012 3:33:05 AM
  • Great article! - 6/5/2012 7:45:42 AM
  • These are among my favorites. It's nice to see evidence of what I'm doing right. - 1/8/2012 8:37:19 AM
    I have added more fish to my diet. Salmon and tilapia are two favorites. - 1/8/2012 8:30:58 AM
  • good article/ i love broccoli and so do my 7 yr old boys
    - 8/12/2011 7:29:03 PM
  • Helpful article. I saved it so I can cont to review and learn. - 3/3/2011 2:34:03 AM
  • I eat most of these foods now. There a few that I don't eat at all or on a regular basis. I am working on integrating these foods into my diet. Slowly - 2/25/2011 11:57:54 AM

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