11 Superfoods for a Diet Higher in Nutrients

Here are some excellent superfoods that are great for physical health along with brain superfoods.

Some foods can actually be EXTRA beneficial to your health! We call these “Superfoods.” Superfoods are foods that are more nutritionally dense, and provide benefits beyond great nutrition. However, there is no real cut-and-dry criteria for what can and cannot be labeled a superfood. It is not a scientific term. The term “superfood” has become a kind of marketing term over the last 20+ years. There are a ton of different articles you can read on superfoods, and every superfood list is different.

Why this Superfood List is Unique

What is unique about my superfood list is I’m listing out various essential minerals and vitamins you get from each food.

I will share which superfoods are great for physical health along with brain superfoods. I have pulled together some popular foods that are most often labeled as superfoods by nutritionists and health experts alike. But, these shouldn’t be the only healthy foods you eat. The key to a healthy diet is to eat a variety of highly nutritious foods.

Incorporating more superfoods into your diet will help you get more of the vitamins and nutrients you need to be healthy. If you read my blog on Supplements, you probably read about essential vitamins and minerals we need every day for optimal health. To make it easier on you, I have listed them again below.

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Essential Minerals and Vitamins

Essential Minerals: calcium, copper, chloride, chromium, fluoride, iodine, iron, magnesium, manganese, molybdenum, phosphorus, potassium, selenium, sodium, sulfur, and zinc.

Essential Vitamins: Vitamins A, C, D, E, K, B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6, B12 (cyanocobalamin), and Folate (folic acid and B9).

Omega 3 and Omega 6 are Essential Fatty Acids 
In animal and human studies, omega-3 fatty acids have shown a beneficial effect on cardiovascular health (lowering cholesterol, regulating heart rhythms and blood pressure, preventing blood clots, decreasing inflammation) (Harvard). Omega 6 most people get enough from their food. However, Omega 3 many struggle to get enough into their diet.

Not consuming some of these vitamins and minerals can cause a deficiency. Being deficient can contribute to a chronic health condition later on in life. As I talk about the different superfoods, you will see that I mention some of the health issues that these foods can help with. Our diet is a major contributing factor to whether or not we end up with something like cancer, diabetes, dementia, Parkinson’s, heart disease, etc. Also note how I mention some of these foods prevent inflammation. As I mentioned in previous blogs, it is a leading cause of many modern illnesses.

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11 Superfoods

Note: Choose organic foods for the maximum benefits. If you can’t afford to then at least try and utilize the Dirty Dozen List. In addition, foods that are fried, caked in vegetable oils, and packed with sugars in a processed form will not give you those healthy nutrients you are looking for.

Here are some of the most popular Superfoods and Best Brain Superfoods:

1. Fish (Salmon)

Note: choose wild-caught fish not farm-raised.

American Heart Association recommends eating fish at least twice a week for heart health. Fish will lower risk of strokes, high blood pressure, heart attacks, etc. It also helps lower cholesterol. Salmon specifically is one of the best brain superfoods because it is high in Omega-3 fatty acids. It can help build cognitive intelligence in children and is great for expecting mothers to consume.

Essential Minerals and Vitamins Include
Salmon is rich in almost all the Vitamin Bs. It also contains Vitamin D, Vitamin A, potassium, iron, and selenium. Plus, Omega 3s.

2. Leafy Greens (Kale)

There is no argument that kale is a superfood. It has even been called in the past the #1 superfood. Kale is amazing because it is one of the best brain superfoods, it helps with lowering cholesterol, improving bone health, and digestion. It can also help with fighting off inflammation, improving skin and hair, and helping with weight loss. It is packed with antioxidants which protect cells. At its best, this strong network of warriors can stop up to 99 percent of free radicals from damaging our cells (Lewis, 2020). However, antioxidant properties only work right when not exposed to heat. So add kale to smoothies and salads for this benefit. Did you know there are actually 13 types of kale? If you are planting a garden, make sure you look at all the choices.

Essential Minerals and Vitamins Include
Kale is high in Vitamin C, Vitamin A, Vitamin K, and calcium (MORE CALCIUM THAN MILK!). It also provides you with potassium, copper, sulfur, folate, iron, magnesium and manganese. It contains at least 11 of the 29 essential vitamins and minerals your body needs regularly!

Do yourself a favor and pick up some kale. I’m personally going to work on eating more of it! Try kale in a stir fry, in a sauce, casserole, smoothie, salad, or make it into kale chips!

3. Sweet Potatoes

Sweet potatoes can help with managing stress due to the high amounts of magnesium. Magnesium is known to help with anxiety and depression. Sweet potatoes can also help with digestion, improving hair/skin, vision, brain health (memory), and weight management.

Essential Minerals and Vitamins Include
Sweet potatoes contain lots of B vitamins and Vitamin C. They also contain potassium, Vitamin E, Vitamin A, calcium, magnesium, and iron.

4. Nuts (Almonds)

Almonds can protect cells from premature aging, help with cravings, lower cholesterol, add moisture to skin, and lower blood pressure. They contain lots of healthy fats and are an excellent source of protein. Protein is needed by the whole body. It helps with hormone health, strong bones, strong muscles, and more! Just be careful about consuming too much, as they are high in calories. Too many almonds can also lead to health issues. It is recommended to eat no more than 1/3 a cup a day.

Essential Minerals and Vitamins Include
Almonds are great source for Vitamin E, magnesium, manganese, and Vitamin B2. They also provide calcium, phosphorus, potassium, folate, niacin.

5. Coconut & Coconut Oil

Coconuts are an awesome source of healthy fats. They are great for weight loss as they help boost metabolism. They help weight, digestion, detoxing, healthy teeth, strong bones, healthy skin, and thyroid functions. Coconuts have lauric acid that creates monolaurin when digested. These substances help fight against fungi, viruses and bacteria to keep infections at bay (Rudolph, 2019).

Essential Minerals and Vitamins Include
Coconuts are a good source of Vitamin C, Iron, Vitamin B-6, magnesium, Vitamin D, potassium, and calcium.

6. Ginger

Ginger provides antioxidants and has anti-inflammatory properties. It is recommended to not consume more than 4 grams a day.

Essential Minerals and Vitamins Include: Vitamin C, Vitamin B-6, calcium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, sodium, and zinc.

It is great addition to smoothies and fresh made juices. It can also be grated and added to soups, salads, stir-fries or even sweets to increase the flavor and nutrition content (Link MS RD, 2024). 

7. Chia Seeds

Chia seeds are a complete protein, containing all nine essential amino acids that cannot be made by the body (Harvard). They can help with bone health, may help with weight loss, provide antioxidants, and are a good source of fiber.

Essential Minerals and Vitamins Include
They have a considerably good amount of calcium, copper, manganese, magnesium, iron, phosphorus, and selenium. Additionally, they contain Vitamin C, Vitamin E, and zinc. They are also known for being one of the best plant sources for Omega-3 fatty acids.

Chia seeds are best consumed in smoothies, yogurt, or chia pudding. It is easier to absorb them when they are not in their dry form, unless consumed as ground chia seeds. Interestingly, they can also work as egg replacements.

8. Dark Chocolate

To be considered dark chocolate there must be a cocoa content of 70% or higher. You will not get these superfood benefits with milk or white chocolate. Dark chocolate has numerous benefits including enhancing blood flow and protecting against the ultraviolet rays from the sun. It also promotes muscle growth, and it can help with anabolic health (bone density and muscle mass). How about the mental benefits of chocolate? Have you heard how it helps with stress and even improves your mood? Chocolate is one excellent brain superfoods.

Research published in the International Journal of Health Sciences, a scientific publication of Qassim University, found that consuming one average-sized chocolate candy bar (approximately 1.4 ounces) each day for two weeks reduced the level of stress hormone cortisol in the human body (Lifesum). It may even help with reducing your appetite. Oh and let’s not forget it can give you more energy!

Essential Minerals and Vitamins Include
Chocolate is high in magnesium, and also contains calcium, copper, iron, manganese, potassium, phosphorus, selenium, sulfur, and zinc. Plus, vitamin B1, B2, B3, B9, and K.

9. Avocados

Avocados are a great healthy fat. They help with brain function and memory. With the combo of the fat and fiber they contain you will be fuller longer preventing overeating. They also contain antioxidants. Other benefits include reducing blood pressure, lowering bad cholesterol and improving eye health.

FYI: Did you know an avocado is actually considered a berry? Weird right? Although, they are very low in sugar content compared to other berries.

Essential Minerals and Vitamins Include
Avocados are a great source for folate, magnesium, potassium, Vitamin B2, B3, B5, B6, C, E and K.

10. Berries (Blueberries)

Blueberries are known for their antioxidants and phytoflavinoids. Benefits of blueberries include improved vascular function, better cholesterol, and protection against dangerous plaque in arteries. Blueberries can also help with your memory and brain function.

Essential Minerals and Vitamins Include
They are a significant source of potassium, Vitamin C, and Vitamin K. Blueberries also contain magnesium, calcium, folate, Vitamin A and Vitamin E.

11. Green Tea

Although green tea comes from the same plant as white, oolong, and black tea, it is much healthier. Green tea goes through limited processing. So you get the benefits of the antioxidants and polyphenols. Green tea also has fat burning properties, boosts metabolism, helps with insulin sensitivity, improves oral health, and strengthens bones. There is also some benefits the come from the caffeine. Not only do we feel more energetic after drinking coffee or tea, but green tea is known to improve the function of the brain, including reaction time, mood, and productivity (Baier). Green tea is one of the best foods for brain health.

Health Conditions Green Tea May Help with:
It helps fight off cancer, decreases the risk of heart disease, and fights inflammation.

Essential Minerals and Vitamins Include
Green tea is high in vitamin A, C, E, and B vitamins. It also contains calcium, potassium, phosphorus, and magnesium. In addition, it has a small amount of zinc, copper, and manganese.

Superfood Spices: Turmeric, Cinnamon

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Caution:

Over consuming any of these foods is not great for your health. If you have an allergic reaction than you need to avoid them. If you have a certain health condition where you need to avoid certain vitamins/minerals they might actually hurt your health instead of benefit your health. But there are plenty of excellent, nutritious foods out there! This list is in no way comprehensive. I have most definitely not covered all the nutrient dense foods you can consume.

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Superfoods are a Large Part of My Diet

I actually eat a lot of these foods in my regular diet. That is no way a coincidence. When I was struggling with my health, I started looking at how I could eat even healthier and I was fascinated with superfoods. I wanted to make sure I was packing enough nutrients into my diet. The fact that I eat a lot of them I think is why I tend to have a lot of energy. I don’t get that afternoon fatigue some people struggle with.

How I Enjoy These Superfoods

Over the last few years, I have fallen in love with sweet potatoes. They are great grilled, cut up into fries in the oven with just some olive oil and pink salt, or baked with a bunch of toppings. I probably eat them every other week. Salmon I typically eat every other week, as well. I’ve always enjoyed it. Since it is a superfood, I have a great excuse to enjoy it more! I eat avocado practically every week. Avocado I enjoy in salads, Mexican meals, and a few specialty recipes. I’m obsessed with chocolate, so I eat dark chocolate almost every day (always have been into it).

I usually consume kale in smoothies. But I also have a great breakfast dish that uses kale. Chia seeds and flax seeds I always have in my pantry. I use them in smoothies, pancakes (flax), and pudding (chia). I cook almost everything with either olive oil or coconut oil. Almonds I eat in the raw form, but more often I drink almond milk and use almond flour in baking. I usually eat a variety of berries fresh or frozen in smoothies.

What Superfoods do you enjoy? Or what will you be adding to your diet?

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