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Nutrition Articles  ›  Meals and Food

Over 100 Super Foods for a Super You

Include These Foods for Maximum Body Benefits

-- By Becky Hand, Licensed & Registered Dietitian
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Faster than a speeding bullet…
More powerful than a locomotive…
Nutrient-packed with health enhancing properties…


Here come the SUPER FOODS!

These foods benefit your body in so many ways. They power your brain, and correctly and efficiently fuel your body. Super foods fight infection, enhance your immune system, and protect against diseases such as osteoporosis, heart disease, certain cancers, diabetes, and respiratory infections.

While this list of super foods may be longer than most, it shows that great things do come in small packages. These foods are not only healthy, but they're also affordable, familiar, and readily available at regular grocery stores and farmers markets. With so many choices, you'll discover just how easy it is to eat super healthy every day…even when on a tight budget.

This is an all-inclusive list, but some foods might not be right for your tastes, preferences or health goals. Remember that no single food can provide everything you need to be healthy. That's why it's important to choose a variety of super foods from each category to meet your daily nutrition needs.

Vegetables
 
Asparagus
Avocados
Beets
Bell peppers
Broccoli
Brussels sprouts
Cabbage
Carrots
Cauliflower
Collard greens
Crimini mushrooms
Cucumbers
Eggplant
Garlic
Green beans
Kale
Mustard greens
Onions
Peas
Portobello mushrooms
Potatoes
Rainbow chard
Romaine lettuce
Shiitake mushrooms
Spinach
Summer squash
Sweet potatoes
Swiss chard
Tomatoes
Turnip greens
Winter squash
Yams








Calcium-Rich Foods
 
Almond milk
Cheese, low fat
Cottage cheese, low fat
Milk, skim or 1%
Orange juice with calcium
Rice milk
Soy milk
Yogurt with active cultures, low fat
Fruits
 
Apples
Apricots
Bananas
Black olives
Blackberries
Blueberries
Cantaloupe
Cherries
Cranberries
Figs
Grapefruit
Grapes
Honeydew melon
Kiwifruit
Lemons
Limes
Nectarines
Oranges
Papaya
Peaches
Pears
Pineapple
Plums
Prunes
Raisins
Raspberries
Strawberries
Watermelon

Grains
 
Amaranth
Arborio rice
Barley
Brown rice
Buckwheat
Bulgur
Corn
Jasmine rice
Millet
Oats
Quinoa
Rye
Spelt
Triticale
Wheat berries
Whole grain breads, cereal, pasta
Whole wheat breads, cereal, pasta
Wild Rice
Proteins
 
Almonds
Beef, lean
Black beans
Cashews
Chicken, skinless
Chickpeas
Egg whites
Eggs
Fish, unbreaded
Flaxseed
Garbanzo beans
Hemp seeds
Hummus
Kidney beans
Lima beans
Lentils
Miso
Navy beans
Nuts
Peanut butter, natural
Peanuts
Pinto beans
Pork, lean
Pumpkin seeds
Salmon, canned or fresh
Seafood, unbreaded
Sesame seeds
Soybeans
Sunflower seeds
Tahini
Tempeh
Tofu
Tuna, canned or fresh
Turkey, skinless
Veggie burgers
Walnuts
Wild game, skinless







Miscellaneous
 
Canola oil
Dark chocolate
Green tea
Olive oil
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About The Author

Becky Hand Becky Hand
Becky is a registered and licensed dietitian with almost 20 years of experience. A certified health coach through the Cooper Institute with a master's degree in health education, she makes nutrition principles practical, easy-to-apply and fun. See all of Becky's articles.

Member Comments

  • While all these foods are healthy, I don't know that I would consider them all "super" foods. I thought there was a smaller group of foods that were suppose to be WAY above the rest. Also see chia seeds are missing? - 3/5/2014 11:10:35 PM
  • CASS20132
    While I find the article interesting to say the least I would have to eliminate almost half the list for health reasons. But it is great to see my favorites are all on the list.:) - 3/5/2014 8:37:21 AM
  • this is a good list of items. I am going to paste this on my fridge. Then I will know what else to buy at the store that is going to help me. I get lost trying to figure out what to eat all the time and this is going to help. Thanks again.. - 1/31/2014 2:56:49 PM
  • SOLSTICESUN
    I take a powder called EGN Powerfood. The creators of this superfood literally named it Powerfood because they believed its that much more powerful than any of the other superfoods on the market. Its a nutrient-dense combination of some of the world’s healthiest natural foods. Its got blends of different combinations of superfoods stacked into 5 categories that each benefit your health in a different way. Check it out at their site!

    http://www.onni
    t.com/egn/?a_
    aid=Solstice - 12/28/2013 4:30:30 PM
  • Canola oil is a confusing one to list here -- I thought it is controversial and possibly carcinogenic no? - 11/5/2013 12:56:04 PM
  • WINKLERAMY40
    This is a great article. I always have a problem trying to pick the correct foods to help me eat better. - 10/3/2013 7:31:02 PM
  • RTANGHERL
    Don't forget about kale. It's super rich in vitamins A K C it's a great source in iron potassium Magnesium phosporu use in place of lettuce - 9/29/2013 2:54:50 PM
  • Thanks for sharing. I really like the list. - 9/14/2013 7:23:58 AM
  • SUPERFOODCOM
    Wow, what an extensive list. Great one. And categorizing the superfoods is great. Thanks! sprfd.com - 9/9/2013 4:35:25 AM
  • Ty for list - 9/7/2013 6:10:07 AM
  • A few foods appear to be missing:

    flax seeds
    cod liver oil
    salba seed

    Otherwise, great list. I try to eat 10 per day and everything on the list at least once a month. - 9/6/2013 12:42:09 PM
  • Hey GMondello... I hit six of them today, too! YAY for US! - 9/5/2013 5:09:42 PM
  • Great share Thank You!! Actually I hit about 6 of these today!! - 8/19/2013 9:29:55 PM
  • That is a great list of ingredients. I have heard of Quinoa.
    However, being in the south and living on ma budget we don't cook it.
    (Mom is teaching me how to cook). Plus, I am starting to love my veggies.
    Hope you are all well. Have a great week! Your friend in Fitness, Holly Hugs~ - 8/19/2013 5:44:53 AM
  • That is a great list of ingredients. I have heard of Quinoa.
    However, being in the south and living on ma budget we don't cook it.
    (Mom is teaching me how to cook). Plus, I am starting to love my veggies.
    Hope you are all well. Have a great week! Your friend in Fitness, Holly Hugs~ - 8/19/2013 5:44:52 AM