Ultimate Superfoods List: 25 Foods that will make your life Super Healthy
It’s a cliche when they say that health is wealth. But that’s true! Thus, there are a number of superfoods that one can munch on to get optimum health benefits.
It’s a fact that most vegetables and fruits are absolutely nutritious. But then there are these we call superfoods, which have extra benefits and are listed at the top in the nutrition density chart (NDC).
Superfoods do not only make you ten times healthier by keeping diseases away. These can also help you in many other ways, like keeping you fit and making you younger looking.
The First 15 Superfoods List Are in the Nutrition Density Chart
Superfood #1: Watercress
With a plethora of vitamins and minerals, watercress ranks as number one in the nutrition density chart with a perfect score of 100.
Known as the first ever fast food because of its availability to the people, the crisp of this peppery and mildly bitter superfood is a man’s one shot to a greater health.
Watercress is also a versatile vegetable because it can be served in any way you want—fresh, as a salad, steamed, and in soup.
This superfood fights against DNA breakdown and damages in one’s blood cells. It can also suppress breast cancer cells because of the compound phenylethyl isothiocyanate (PEITC), which has significant anticancer properties.
FUN FACT: Watercress was once called “poor man’s bread” because it was free, and people got a serving of this vegetable in cones as their on-the-go breakfast meal.
Superfood #2: Chinese Cabbage
This light green crepe-textured Chinese cabbage is one super vegetable.
Out of the many types of cabbages around, the Chinese cabbage places second in the nutrition density chart with a score of 91.99.
This type of cabbage helps in regulating your blood pressure with its low sodium content. It also fights anemia and fatigue because it has a high iron content that is responsible for producing hemoglobin in your blood.
In addition, it is rich in antioxidants that gives you healthy eyes and keeps your skin glowing. These are just a few of the many benefits Chinese cabbage has for you.
YOU SHOULD KNOW: Often, people confuse Chinese cabbage with Nappa cabbages, but did you know that the Nappa cabbage, as well as bok choy, is just a type of Chinese cabbage.
Superfood #3: Chard
“It makes sense to think about chard as a vegetable whose flavonoid phytonutrients are unique and may offer special benefits for blood sugar control.”
Chard, ranking 3rd place in the NDC with a score of 89.27, has the ability to regulate one’s blood sugar control because of its syringic acid.
It is one of the best and most popular vegetables.
Chards have the ability to boost one’s brain, strengthen one’s bones, and regulate blood circulation.
Despite its slightly salty and bitter flavor, chard is a sweet treat for your health.
STORING TIP: Never wash your chards before storing them in the fridge because this might cause spoilage. Your chards will stay fresh for about five days if you wrap them in storage plastic before placing them in the fridge. Also, make sure to squeeze out as much air as possible.
Superfood #4: Beet Green
For someone so conscious of their diet, it’s recommended that you eat your beet greens.
Beet greens contain very low amount of calories, with just about 22 calories per 100 grams. These beet greens are one of the highly recommended greens for diets because they have low fat and no cholesterol, but have an ample amount of essential vitamins and minerals.
Beet greens rank 10th among all the world’s healthiest foods study, while it ranks 4th on our NDCs.
DID YOU KNOW? You can use beet greens interchangeably with spinach for green smoothies because its mild flavor can actually blend well with fruits.
Superfood #5: Spinach
I bet we all know the very famous cartoon character Popeye and how spinach has made him big and strong. That’s because spinach contains tons of nutrients that give one a healthier and stronger body.
Spinach, like beet and chard, contains low levels of fat and cholesterol. However, it has a high amount of zinc and niacin in it. Together with all other essential vitamins and minerals, which act as antioxidants, spinach is able to protect your body from free radicals, especially in the colon.
FUN FACT: Cooking spinach actually increases its nutrients than eating it raw.
Superfood #6: Chicory
You probably just had your cup of chicory coffee, and you didn’t even know that you were drinking a cup full of nutrients!
Yes! Chicory is rich in fiber, which is actually a natural diuretic and laxative for your body. You’ll get a happy tummy with chicory because it also has the ability to support probiotics as it contains a prebiotic that is vital to the immune system.
PRECAUTION: Chicory urges menstruation in most women; therefore, pregnant women should not take more than a cup of chicory coffee because it might lead to a miscarriage.
Superfood #7: Leaf Lettuce
Enjoying your favorite salad? That’s thanks to your green leafy lettuce with that mild savory taste.
Leaf lettuce doesn’t just add a pleasing texture to your salad. It actually contains a high amount of vitamins A, B, C, and K, together with a number of essential minerals.
Leaf lettuce helps you down memory lane as it protects your neurons, a brain cell that is responsible for your memories.
And when you are having insomnia attacks, this leaf lettuce can be your lullaby as it has its sleep-inducing property.
WARNING: Leaf lettuce may have the tendency to spark food allergies, especially if you already have some known allergies. It would be best to do a skin pricking test if you are going to eat lettuce for the first time.
Superfood #8: Parsley
Although it is best known as a garnish, parsley is more than what meets the eye!
Parsley is one superfood that is highly rich in vitamins K (with 554%) and A. It ranks 8th in the nutrient density chart with a score of 65.59.
It contains more iron than spinach. And it promotes a healthier kidney function for you. It also aids in your digestion, and it is even a natural breath freshener.
DID YOU KNOW? You can actually make your own parsley jelly. It’s been long known to best complement ham hock and pease pudding.
Superfood #9: Romaine Lettuce
When experiencing a lot of common pains, the best thing to do is to change the usual lettuce in your salads to romaine lettuce.
Romaine lettuce contains a very low calorie count, but a high volume of water that nourishes your body well.
It can also keep your heart as healthy as it will ever be because of its beta-carotene and vitamin C content. With these two, oxidation is prevented.
FAST FACT: The milky extract of all kinds of lettuce is called Lactuca sativa. This is what gives lettuce its bitter taste.
Superfood #10: Collard Greens
Hitting three systems of our bodies, collard greens can amazingly prevent cancer better than most other greens.
These three systems are the body’s detox system, antioxidant system, and the anti-inflammatory system. Furthermore, any imbalances between these three increase the risk of catching cancer cells within our bodies.
In order to get most of its nutrients, it has been suggested that steamed collard greens would be the best option.
FUN FACT: Did you know that there is a song entitled “Collard Greens”? In the year 2014, Schoolboy Q sings the song together with Kendrick Lamar. In an interview, Schoolboy Q said collard greens meant “money” in the song.
Superfood #11: Turnip Greens
Coming in at number 11, with a score of 62.12, turnip greens is one of the healthiest superfoods because of its high antioxidant content, in particular glucosinolate.
With turnip greens, one can fight cancer, get better eyesight, prevent heart diseases, and maintain strong bones.
HOW TO SERVE TURNIP POTATO MASH: Do this just as how you do your mashed potatoes. Wash your turnips, slice them into bits, and bring to a boil for about 20-30 minutes. Boil excess oil by removing the cover. After, add salt, pepper, and butter. Mash your turnips and serve as a warm dish.
Superfood #12: Mustard Greens
Placing 12th with a score of 61.39, mustard greens scream, “The bitter, the better!”
These mustard greens offer an extreme kick with its peppery flavor. But more than that, it will sting you with its amazing health benefits.
It’s highly antioxidant, and it also acts as a detoxifier. Mustard greens are just like spinach, but it has a stronger taste. Unlike other superfoods, these mustard greens are safe for pregnant women because they are very rich in vitamin K.
These mustard greens can also prevent acne because it can cut down excess sebum production.
SERVING TIP: You can actually produce pickled mustard greens because it features a kind of taste that would stay for a longer period. Often, people prefer to use matured mustard greens with some stem because it has a stronger taste and contains lesser water.
Superfood #13: Endives
Three…two…one… Blast off!
Endives are said to have the shape of rockets. And coming in at number 13 with a score of 60.44, they definitely blast one with extreme benefits.
Endives perfectly blend with other vegetables because of its sweeter, if not more neutral taste. And it can also serve as a wrap for your meat and fish.
This unique green can also protect your optic nerves from diseases such as glaucoma and cataracts.
FUN FACT: Most Americans read this veggie as “ehn-dive,” but actually it is read as “on-deev.” And after the introduction of this superfood in Paris, it got the nickname “white gold” because of its pale color.
Superfood #14: Chives
Often confused with green onions, chives are distinguished to be a one-foot-high grass with a circumference of a pencil.
These chives are fragrant garnishes to your tuna, and they can also add a pleasant appeal to your salads. Its antimicrobial property kills foodborne pathogens while it nourishes us.
FUN FACT: Did you know that Romanian gypsies used chives in fortune-telling, and they even hung garlands of chives to shoo away evil spirits?
Superfood #15: Kale
Well, kale is definitely the most famous one among all the superfoods listed.
Others consider it as the king of all greens with its highly nutritious property. But in the nutrient density chart, Kale takes place at number 15 with a score of 49.07.
But why do most people consider kale as an all-in-one package of all nutrients? It’s because one serving of kale is actually equivalent to a week’s worth of nutrient sustenance among all other healthy foods.
The Kale Snack: What better snack could there be than Kale chips? Yes! You can make your own kale chips by baking them and brushing a little amount of olive oil on each lightly salted leaf.
Who says superfoods are only vegetables? Here are more choices to nibble on…
Superfood #16: Greek Yogurt
Know what’s the best snack for one who wishes to lose weight and gain more nutrients? These lusciously creamy yogurts will do.
Yes! Yogurts are probiotics, which mean that each serving of this aids in digestion. It can even be a healthy substitute for mayonnaise, cream cheese, and sour cream.
It is highly rich in calcium, giving women more than what is needed daily, and it also contains more protein than regular yogurts.
FAST FACT: There is a difference between Greek and Bulgarian yogurt. Greek yogurt has a thick, rich, and creamy texture while Bulgarian yogurt is not as thick as the Greek kind. In Bulgaria, however, yogurts are used as much as Americans use their ketchup.
Superfood #17: Blueberries
One of most people’s favorite fruit, blueberries is definitely part of the list of our superfoods.
Blueberries can be a good source of vitamins C and K and manganese.
It can also revive one’s skin and even prevent urinary tract infections! And though it’s sweet, it has anthocyanin properties, which guard our bodies against diabetes.
WANT TO LOSE WEIGHT? The anthocyanins in blueberries do not only guard our bodies against diabetes, it can also speed up our metabolism; thus, weight loss becomes as easy as eating blueberries.
Superfood #18: Dark Chocolates
Who says chocolates can’t be part of our superfoods?
The darker, the better. Those chocolates, which are 70% more of its cocoa powder, can actually be a superfood because they are rich in flavonoids that can help lower blood pressure and can regulate the flow of blood in our body.
FAST FACT: Let those dark chocolates melt in your mouth without fearing that your sugar level might increase because ironically, these dark chocolates can lower one’s insulin resistance.
Superfood #19: Salmon
Super salmon is one of the superfoods that can give you a healthy heart!
With its great dose of omega-3 fatty acid, salmons can reduce the risk of cardiovascular diseases for you.
Plus, no need to constantly apply those sunscreen lotions because salmon can protect your skin from the damaging effects of UV rays without lowering your vitamin D intake.
SAY WHAT? To perfectly pronounce “salmon,” you have to say “sa-men.” Yeah, it’s “sa-men” with a silent L. This is because up to the 15th century, salmon was spelled without an L as it was derived from “saumon,” which is a French word.
Superfood #20: Chia
It’s small, all right, but it’s most definitely not terrible! Chia, right!
This whole grain has such big health benefits for you. Not only does it aid in losing weight by removing those excess water from your body, chia seeds can also prevent you from having tartars and bad breath with its calcium and zinc.
The word chia in ancient Mayan means “strength.” One who takes chia seeds become stronger because it also has plenty of proteins in it.
SPA TREATMENT WITH CHIA: Want some homemade beauty treatment? Aside from adding chia to your diet, you can use chia to create your own DIY body scrub as it has its exfoliating agents.
Superfood #21: Eggs
Eggs, which have been a usual part of our breakfast meals, definitely have a place in our superfoods list.
Given that it takes an average of about four hours to digest an egg, this protein can actually help you lose weight, especially if you munch more on white omelets.
You can also use egg whites as a face mask to enhance your skin tone and cure acne problems.
See what eggs can do other? Aside from that, they are also rich in nutrients such as protein, amino acids, choline, vitamin D, and a whole lot more.
Egg-cellent, isn’t it?
DID YOU KNOW: In the Philippines, people enjoy the taste of their famous street food called “balut.” Baluts are boiled eggs of ducks or chicken and are consumed with its developing embryos. This is also common to other Southeast Asian countries like Laos, Cambodia, Thailand, and Vietnam.
Superfood #22: Apples
What always remains true is the cliche “An apple a day keeps the doctor away.”
Apples are known to be the third healthiest fruit in the world. They are a good source of fiber, and they are highly antioxidant that one can even throw their inhalers away as these apples lower the chances of asthma attacks.
Apples also help reduce the risk of heart attacks, and they can even improve one’s memory, making one a memory game champion.
WHY, APPLE? “Fun and spirited, and not intimidating” —This was what Steve Jobs thought about the word “apple” when he decided to call one of the leading brands of today as such. Also, Steve Jobs was on fruitarian diet that time.
Superfood #23: Lemons
You probably heard of lemons as one of the best ingredients for detox water.
Yes, lemons are best in aiding one’s digestion, shedding off pounds, and even boosting one’s energy because it is highly rich in vitamin C.
It can also treat internal bleeding because of its antiseptic and coagulant properties.
Lemon water is best when you add cucumbers and mint leaves to it. It can surely help you cleanse your bellies and achieve that summer bod you’ve always wanted.
OTHER TIP: Lemons can give you a foot relaxation treatment. Just squeeze some lemons in warm water and dip in your feet.
Superfood #24: Avocados
Despite knowing that avocados are one of the highest fatty foods, it is still counted as part of our superfoods because its 77% calories from fat inside are actually heart-healthy monounsaturated fats.
Avocados also contain more potassium than bananas! The potassium supports healthy blood pressure levels.
For those who wish to get rid of extra pounds, avocados can also help because it is very much loaded with fiber.
SPEED UP RIPENING: One can ripen up avocados in just 2-4 days by placing them inside a brown paper bag together with a banana or apple in it.
Superfood #25: Watermelon
Made up of about 92% water, watermelons refresh us with all the nutrients it contains.
What a way to keep you hydrated! You just have to take a few bites of this watery watermelon. Plus, this fruit has a good number of electrolytes, which can protect you from heat stroke.
DID YOU KNOW? Long before, Egyptians left watermelons in tombs to nourish the afterlife of the dead.
Well, there you have it. These superfoods do not only help you lose weight, but they also contain an ocean of nutritional benefits for you. And though there are lots of other superfoods around, you can always refer to this list of superfoods the next time you swing by the grocery store.