Table of contents
- 1. Whole grains
- 2. Oats
- 3. Beans/Legumes
- 4. Nuts & seeds
- 5. Olives & olive oil
- 6. Omega-3 fish
- 7. Vegetables (canned)
- 8. Tomatoes
- 9. Pumpkin
- 10. Fruits (canned in fruit juice, not syrup)
- 11. Berries
- 12. Herbs and spices
- 13. Cinnamon
- 14. Honey
- 15. Green Tea
SuperFoods are foods with a high nutrient-density per calorie ratio; in other words, foods where you can get the most nutritional "bang" for your buck. SuperFoods are packed with vitamins, minerals, fiber, antioxidants and other important nutrients. Below are some of the best SuperFoods with a brief description of their health benefits. These SuperFood items can all be found in non-perishable form.
Whole grains
Packed with nutrition, the germ or “heart” of the kernel adds essential B-vitamins, iron and zinc. Rich in complex carbohydrates, whole grains add beneficial phytonutrients, fiber, vitamins and minerals to your diet.
Oats
A hearty and soothing source of complex carbohydrates and fiber. Insoluble fiber's cancer-fighting properties are due to the fact that it attacks certain bile acids, reducing their toxicity. Soluble fiber may reduce LDL cholesterol without lowering HDL cholesterol. LDL is bad; HDL is good. Soluble fiber slows down the digestion of starch. This may be beneficial to diabetics because, when you slow down the digestion of starch, you avoid the sharp rises in your blood sugar level that usually occur following a meal. The phytochemicals in oat may also have cancer-fighting properties. Oats are a good source of many nutrients including vitamin E, zinc, selenium, copper, iron, manganese and magnesium. Oats are also a good source of protein.
Beans/Legumes
Beans and legumes are an excellent source of hearty, low-fat plant protein. Soluble fiber from beans and lentils, as part of a diet low in saturated fat and cholesterol, may reduce the risk of heart disease.
Nuts & seeds
A source of protein and fiber. Nuts and seeds pack a nutritious punch with heart-healthy monosaturated oils, vitamins and minerals. The lignans in seeds have been demonstrated to reduce cholesterol levels. Walnuts provide the healthy Omega 3 fats for non-fish eaters. The best part about walnuts is that their shells are natural containers to preserve the nut. You can also get walnuts packaged at the store for a convenient snack.
Olives & olive oil
Rich in beneficial monounsaturated fat and polyphenols, olive oil is a fat you shouldn’t shy away from. It reduces your risk of heart disease, lowers blood pressure, reduces LDL cholesterol, and has anti-inflammatory properties.
Omega-3 fish
Salmon and other cold-water fish to provide Omega 3 fatty acids, which are great for preventing heart disease. Salmon is easy to get in a non-perishable form: canned in water. Costco even sells canned salmon in bulk!
Vegetables (canned)
Vegetables provide vitamins, minerals, carotenoids, chlorophyll, and essential fatty acids. A good source of dietary fiber, complex carbohydrates, good sources of vitamin B and minerals. Spinach, kale, Swiss chard contain beta-carotene, lutein and zeaxanthin that are powerful phytochemicals that promote overall health.
Tomatoes
Contain an abundance of lycopene, a health-promoting plant pigment. Lycopene not only gives tomatoes their ruby red color, it also helps support immune function and prostate health. Lycopene is a powerful antioxidant that protects against harmful free radicals that can damage cells. Get them canned in a low sodium variety.
Pumpkin
Orange vegetables, such as pumpkins, butternut squash, sweet potatoes and carrots contain high levels of beta-carotene. A beneficial nutrient found in fruits and vegetables, beta-carotene is converted into vitamin A, giving the body an antioxidant boost.
Fruits (canned in fruit juice, not syrup)
Citrus fruits are high in vitamin C, folic acid and potassium. Citrus fruits, such as oranges, grapefruits and tangerines, contain flavonoids that are unique to the citrus family. Naringin produced in grapefruits and hesperidin found in oranges are both powerful antioxidants. Pomegranates are rich in powerful, free-radical fighting antioxidants called polyphenols.
Berries
Berries contain antioxidant compounds called anthocyanins that reduce free-radicals in the body, which may help to slow the aging process. Blueberries are great brain food, having a very positive effect on your memory. Get these little gems dried with no added sugar. Add them to oatmeal, baking, or just eat them with nuts as an excellent snack.
Herbs and spices
Many herbs and spices are rich in antioxidants and may support healthy digestive function and the nervous system.
Cinnamon
A USDA study shows that consuming a half teaspoon of cinnamon per day may significantly lower blood sugar in people with type 2 diabetes, as well as reduce triglyceride, LDL cholesterol, and total cholesterol levels.
Honey
Rich in B-complex vitamins, amino acids and enzymes, and a great substitute for refined sugars.
Green Tea
Green tea is rich in catechins, which are compounds that have been shown to enhance the immune system and help reduce the risk of heart disease as well as certain cancers. Green tea also contains antibacterial properties that can decrease cavity-causing bacteria in the mouth.