15 Everyday Superfoods for a Healthier Diet

15 Everyday Superfoods: Easy Healthy Foods for Better Nutrition

The term ‘superfoods’ describes food types loaded with more nutrients than other foods. These nutrient-rich foods are all around us.

Since the invention of the microwave oven and the rise in popularity of fast food, many people have struggled to maintain a balanced diet. Our busy schedules mean our diets are often based on convenience.

However, to increase your chances of a long and fruitful life, reduce your intake of ready meals and fast food. Instead, ensure your diet consists of ‘actual’ food wherever possible. I know. Sounds obvious, huh?!

Let’s explore this further. Whilst the term ‘superfoods’ is a bit of a gimmick, it’s a decent place to start. Technically speaking, any foods that grow naturally are healthier than processed alternatives. Additionally, maintaining a balance of these superfoods in your diet provides the foundations for a long and prosperous life.

Furthermore, most superfoods are right in front of us. You don’t need to climb a Tibetan mountain or wade through the Brazilian rainforest. Almost 100% of them are in your supermarket right now, waiting for you to take them home.

Below, we share 15 examples of globally available superfoods:

1. Dark leafy greens

Dark leafy greens are nutritional powerhouses. Kale, spinach, swiss chard, bok choy, beet greens, and collard greens contain folate, zinc, calcium, iron, magnesium, vitamin C, and fibre. Additionally, they are rich in anti-inflammatory compounds.

Just three servings a week can reduce your chances of heart disease. They also lower the risk of type 2 diabetes and certain cancers.

2. Berries

Berries are packed with vitamins, minerals, fibre, and antioxidants. These antioxidants are vital if you want to reduce your risk of heart disease, will aid with digestive health, and promote a healthy immune system. Of all the fruit we have available, it is Berries that are king when it comes to maintaining good overall health.

3. Beetroot

Beetroot [Beets] is one of the most health-beneficial plants on the planet.  Beetroot contains betanin, which gives beetroot its red pigment. Betanin is a natural antioxidant and anti-inflammatory. As such, it’s beneficial in the fight against heart disease, type 2 diabetes, high blood pressure, asthma, and obesity. Additionally, the fibre in beetroot helps regulate blood sugar levels and keeps your cholesterol under control.

Furthermore, beetroot contains folate, potassium, magnesium, and vitamin C. This combination maintains healthy cell production, heart function, immune system health, and supports eye and skin health.

Recent studies have concluded that beetroot can decrease the likelihood of developing early-stage age-related macular degeneration. It also increases blood vessel health and improves brain function. The vitamin C in beetroot is known to treat UV damage to your skin.

There is little doubt that a diet including beetroot enables a long and healthy life!

4. Eggs

Eggs are contentious for many, as we’ve been told they’re full of cholesterol and saturated fats. However, this is only partially correct. The reality is that if you maintain a healthy diet and get plenty of exercise, the cholesterol in eggs is actually beneficial. When we don’t maintain a healthy lifestyle, eating too many eggs can become harmful.

A boiled egg is a rich source of B vitamins, choline, selenium, vitamin A, iron, and phosphorous. They’re also packed with protein and are definitely a superfood!

5. Pulses and grains

Pulses and grains – pulses include beans (including soya), peas, lentils, chickpeas [garbanzo], black eye peas, and split peas, among others. They are rich in B Vitamins, protein, fibre, and various minerals, and have been shown to help combat type 2 diabetes, low blood pressure, and cholesterol.

Grains such as quinoa, wild rice, oats, barley, and bulgur have superpowers.  For example, quinoa is packed full of protein more than any other grain on the planet.  In fact, it is one of the few plant sources of complete protein, containing all nine essential amino acids. This is fantastic, especially if you follow a vegan diet.

Whole grains are healthy and nutritious.  They provide vitamins, minerals, antioxidants, fibre, and carbohydrates—your body’s preferred energy source. However, choose grains in their most natural state that haven’t been overly processed.  Furthermore, research consistently shows that diets high in fibre provide endless health benefits. These include improving insulin sensitivity, improving gut bacteria, and reducing your risk of heart disease.

6. Nuts and seeds

Nuts and Seeds are high in fibre, protein, and Omega-3 fatty acids, as well as monounsaturated and polyunsaturated fats, which are great for reducing bad cholesterol. They also contain carbohydrates, potassium, iron, and vitamin E.

Some examples of nuts and seeds with these health benefits include almonds, Brazil, cashews, macadamia, pecans, pistachios, and walnuts. Additionally, sunflower seeds, pumpkin seeds, chia seeds, flaxseeds, hemp seeds, and sesame seeds are also beneficial.

One fantastic example of seed power is pumpkin seeds, which are rich in antioxidants like flavonoids and phenolic acids. They also contain vitamin E and carotene. Pumpkin seeds have been shown to fight cancer cells in breast and prostate patients, and they replenish collagen levels better than any other food on Earth.

7. Yogurt

Yogurt is a well-known addition to this list, but it has a powerful relative that many of us may not have heard of Kefir.  Kefir is a fermented beverage made from cow’s milk and, like yogurt, it contains protein, calcium, B vitamins, potassium, and probiotics. As Kefir is a beverage, it has a thinner consistency than yogurt and higher probiotic properties. Its health benefits include reduced cholesterol, lower blood pressure, improved digestion, and anti-inflammatory effects.

Due to Kefir being a fermented product, it can often be tolerated by people who are usually intolerant to lactose. Making Kefir yourself is not difficult, which might be a handy skill to develop, as many store-bought Kefir products will have added sugar.

8. Oily fish

Eating oily fish such as tuna, salmon, swordfish, and sardines once or twice a week can significantly lower your risk of heart disease, dementia, and depression. Oily fish are high in omega-3 fatty acids, magnesium, potassium, selenium, and B vitamins, which not only support a healthy immune system but also contribute to healthier hair and skin. In addition to making you feel young, it can also make you look younger.

9. Garlic

Garlic is a crucial ingredient in traditional cooking. Not only does it enhance flavour, but it also contains vitamins C, B1, and B6, as well as calcium, copper, manganese, potassium, and selenium. It is high in sulphuric compounds like Allicin, which has been shown to lower bad cholesterol and raise good cholesterol, promoting healthy heart function. Additionally, it can help fight against intestinal and digestive tract cancers, not to mention keeping vampires away!

10. Ginger

Ginger root contains its very own antioxidant, gingerol, which has many health-related properties. Studies have shown that a diet high in gingerol can help fight infections such as oral infections like gingivitis and periodontitis. It is also known to treat nausea, including morning sickness, help lower cholesterol levels, treat chronic indigestion, lower blood sugars, reduce the risk of heart disease, help with osteoarthritis, improve immune system health, and, in some cases, reduce menstrual pain.

11. Mushrooms

Mushrooms can be found almost everywhere on Earth, they are rich in nutrients and have many proven health benefits, ticking all the boxes to be categorised as a superfood. Although nutrient levels vary among different varieties, mushrooms are a rich source of vitamin A, potassium, fibre, and unique antioxidants. They also have high anti-inflammatory properties that can assist in healthy joints and maintain a healthy heart.  Potassium can help regulate your blood pressure and the vitamin D can keep your bones strong and your muscles working properly.

Mushrooms maintain heart health by helping to reduce plaque build-up in your blood vessels and they improve your gut health.

12. Avocado

Avocado is rich in nutrients such as fibre, vitamins, minerals, and monounsaturated fats, similar to olive oil. The monounsaturated fat found in avocado is oleic acid, which has been proven to reduce the risk of heart disease, diabetes, metabolic syndrome, and some cancers. Despite some misconceptions, eating avocado does not increase bad cholesterol; in fact, oleic acid enables good cholesterol to thrive and promotes healthy heart function.

13. Sweet potatoes

Sweet potatoes are a versatile vegetable that works well in soups and stews. They can also serve as a substitute for pumpkin in a pumpkin pie. Rich in fibre, vitamin A, and potassium, they also contain calcium, iron, magnesium, folate, and beta-carotene. Beta carotene is essential for good eye health and, when combined with vitamin C, zinc, and copper, can protect against macular degeneration. Additionally, sweet potatoes can help reduce the risk of cardiovascular disease and aid in the management of diabetes.

14. Dark chocolate

Dark Chocolate with a minimum cocoa solid content of over 70% is quite unexpected, but it is a rich source of fibre, iron, magnesium, copper, manganese, potassium, phosphorus, zinc, and selenium. It has been shown to lower bad cholesterol, raise good cholesterol, lower blood pressure, and improve cardiovascular health. The flavanols in dark chocolate can protect against sun damage, improve blood flow to the skin, and increase skin density and hydration. Additionally, dark chocolate has been shown to improve brain function by enhancing blood flow to the brain. Consuming a small amount daily can improve attention, verbal learning, and memory in young adults. It has also been shown to maintain cognitive function in older adults and may reduce the risk of developing dementia.

15. Shellfish

Shellfish fall into two categories: Crustaceans such as shrimp, lobster, crayfish, crab, and mollusc (including oysters, clams, scallops, and mussels.  Both varieties are packed with Omega-3 fatty acids, iron, zinc, magnesium, and vitamin B12. A diet lacking vitamin B12 and Omega-3 has been shown to cause a lack of brain development in children and a lack of brain function in adults. Omega-3, as we have already discussed, is vital for good blood flow and a healthy heart. Additionally, the antioxidant zinc in shellfish will improve your immune system.

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Whilst there may not be definitive ‘superfoods,’ there are certain foods available to most of us that are worthy of the name. The best thing about these healthy foods is that they are usually easy to find.

The interesting aspect of superfoods has been researching and compiling which foods are linked to specific areas of health in the body. The superfoods we’ve discussed tick the box for most health issues, and we have compiled a list of foods that correlate to specific areas of the body.  You will find there is a massive overlap with loads of these foods. However, it is a fascinating subject, and as we have studied and learnt more about the correlation between certain foods and how they affect our body’s health, we now walk the talk and can see and feel the difference.

Our recipes contain “real food” and there are direct links from the ingredients to the foods listed in the sections that follow.  These lists are not exhaustive and we are not dieticians or nutritionists; we’re just two people who were curious and decided to share what we found.