Nutrition Articles

Over 100 Super Foods for a Super You

Include These Foods for Maximum Body Benefits

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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
Pumpkin
Rainbow chard
Romaine lettuce
Shiitake mushrooms
Spinach
Summer squash
Sweet potatoes
Swiss chard
Tomatoes
Turnip greens
Winter squash
Yams


Calcium-Rich Foods
 
Almond milk
Chia seeds
Cottage cheese, low fat
Dark leafy greens
Kefir
Milk, skim or 1%
Rice milk
Sardines
Seaweed
Yogurt with active cultures, low fat

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


Miscellaneous
 
Black garlic
Coconut oil
Dark chocolate
Dark cocoa powder
Green tea
Matcha tea
Olive oil
Saurkraut and other fermented foods
Turmeric

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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

  • ETHELMERZ
    Unfortunately, these "super" foods are good for you, but not as "Super" as they were thought to be, researchers are disappointed that these foods will not prevent diseases as much as advertised, AND organic or not, you still get vitamins from the fruits and vegetables, it's a LIE that organic is better, just get real people, get off of your high horse with organic. - 8/22/2015 9:02:09 AM
  • You lost me when you added chickpeas and garbanzo beans because they are the same thing and if you did not know that and counted them as two separate items well.... - 6/21/2015 7:24:25 PM
  • This list is honestly lazy. Cheese, pork, and yogurt as superfoods? Yet no mention of chia seeds, maca root powder, cacao, camu camu, etc...It almost reads like an advertisement for the meat and dairy industries. Granted, there's no actual criteria for anything called a super food, but the general consensus seems to be foods (mostly plant based) that pack a wallop of nutrients. Milk, canola oil and the highly processed sodium nightmare that are veggie burgers? Not so much. This is extremely misleading. - 6/5/2015 8:40:25 PM
  • IMLOST56
    I have hashimoto's and I follow the list, I put on more 5 pounds in just 2 days!!!
    Also I'm really swollen, specially my feet. Probably I can't eat some foods specially with sugar our gluten. - 4/5/2015 12:19:43 AM
  • Most of these are foods I eat regularly, so to meet the challenge of trying a new superfood, I've added almond milk, rice milk, triticale, and hemp seeds to my shopping list. Do I use triticale just like wheat? - 2/21/2015 9:04:26 PM
  • So this list is pretty much an unprocessed american diet? All of these foods can be found in most processed food as well. This list is quite simplistic and misleading. - 1/23/2015 11:51:45 AM
  • I'm surprised to not see coconut oil on this list. Also, canola oil is definitely in question. - 1/11/2015 4:51:04 PM
  • Meat and meat by products (eggs and milk) may have protein but they are also full of antibiotics and steroids. I don't eat them.

    Vegetables and fruit are great as long as they are organically grown. I have picked up non organic apples at the store and felt the pesticide residue on them. I showed the difference to my husband and he quit giving me a hassle about the extra cost. - 11/15/2014 1:13:40 PM
  • Unless strawberries are organic, don't let them get near your mouth. They are a toxic soup. - 11/14/2014 7:50:55 AM
  • FOXGLOVE999
    Meat and dairy are great options. My whole life I was told that most Americans get plenty of protein, so I assumed I was, wrong. I find it incredibly difficult to increase my protein, without increasing my carbs and fat even more, if I don't eat enough meat and dairy. - 9/6/2014 6:09:28 PM
  • OK, so I had to count. I eat 95 of these! The vast majority on a regular basis.

    I also agree with the comments that most of the meat and dairy should not be listed as super foods! - 8/21/2014 12:20:00 PM
  • The healthiest place to get calcium is actually dark, leafy greens. Some of us don't eat dairy, or dairy substitutes like soy milk. (I have acne that seems to react specifically to these foods.) That doesn't mean we have to be deficient. I understand vegetables were listed in their own column, but if you're going to have a column to list calcium-rich foods, why would you leave off vegetables and sardines? - 8/1/2014 12:51:33 PM
  • CHERRY-TREE
    Sorry - but meat and dairy are not super foods. Unless you count them as 'super dangerous' for one's health. There is quite a lot of scientific evidence that suggests that animal products contribute to getting cancer. See the book 'Eat to Live', for example. - 7/23/2014 7:22:17 AM
  • LJQUINN11
    A worry to see low fat items on this list! - 6/13/2014 8:10:42 PM
  • 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

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