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

  • Well I have already consumed about 5 of these "super foods" according to this list (out of three categories) just with breakfast. Some of those listed I would question as "super. All of them, of course, are healthy. - 1/20/2016 11:11:25 AM
  • This list is a joke! Cereal as a superfood? What isn't listed here? It's like they've just taken a list of common foods and called them "super". Processed foods are rarely healthy for you, RARELY. Some are better than others, say Quinoa over wheat for example, but both are a somewhat processed grain that your body shouldn't be digesting. How disappointing. Eat REAL whole foods, without labels, and you won't have to worry about what's "super" or not. - 1/19/2016 11:25:32 AM
  • Wheat and tofu are not super foods, but they sure do a super job of disrupting your blood sugar and gut. - 1/19/2016 10:55:27 AM
  • No peppers? - 1/17/2016 2:55:12 PM
  • Yummmm. Super foods for a super ME! - 1/15/2016 1:46:43 PM
  • ETHELMERZ
    Read up, many so called "super foods" are not as super as first thought. Don't expect miracles from them. That is what I meant. - 1/8/2016 2:40:32 AM
  • I don't eat as many of these foods as listed, however, I have stopped drinking regular milk and switched to Almond milk. I like the taste much better than cow's milk and I can get it with extra protein and calcium in it! I also added hemp to my diet. I don't eat a great deal of meat either, I much prefer fish, tuna, and salmon, on special occasions I may have chicken. - 11/29/2015 5:25:14 PM
  • ETHELMERZ, just asking, depending on what you're saying it is a LIE? may be it is but how is it proven that it is a lie? - 10/20/2015 5:09:11 AM
  • 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

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