Superfoods A-Z

A great source of monounsaturated fat (a "good fat" which improves cholesterol levels and reduces risk of stroke and heart disease.), vitamin E (a powerful antioxidant), and vitamin B6 (which promotes healthy skin). They also contain other health-benefiting vitamins and minerals like vitamin A and K and iron, copper, magnesium, and manganese and are an excellent source of dietary fiber, at 11 grams per avocado.
Others: Almonds, apples

Beets contain vitmains A, B, and C which offer benefits ranging from bolstering the immune system to helping the body produce collagen. They also contain a healthy source of potassium and fiber!
Others: Blueberries, broccoli, brussel sprouts

Full of magnesium, iron, calcium, and potassium and can absorb up to 10 times their weight in water, which some studies suggest can help the body stay hydrated longer
Others: Cantaloupe, carrots, coconut

Packed with vitamins and minerals including potassium, selenium, copper, and magnesium and also a healthy dose of fiber, which is essential for good heart and digestive health.

At 70 calories and 6 grams of protein, One egg has lots of vitamins and minerals and high-quality protein and antioxidants.  The nutrients in eggs can play a role in weight management, muscle strength, healthy pregnancy, brain function, eye health and more. Just make sure you’re buying organic, free range eggs with no additives. Buying from your local Farmer’s Market is your best option.

Flaxseends contain many powerful antioxidants, are an excellent source of both insoluble and soluble fiber and are packed with vitamins including most B vitamins, magnesium and manganese.

The health-benefit stars of grapes are vitamins C and K, beta-carotene and resveratrol, which all act as antioxidants in the body to help eliminate free radicals that can cause cellular damage.
Others: garlic

These little seeds have tons of vitamins and minerals but the biggest benefit here comes from essential fatty acids and protein. They’re also high in magnesium, zinc and iron, as well as gamma linolenic acid (also found in breast milk).

Inca Berries
Also known as gooseberries, incan berries are packed with vitamins C and A, iron, niacin and phosphorous.

Jalapeno Peppers
Packed with capsaicin, a compound that has anti-bacterial, anti-carcinogenic, analgesic, and anti-diabetic properties and is found to speed up metabolism and suppress your appetite.

Aside from containing a superhuman amount of vitamin C, kiwi also is a good source of folic acid and vitamin E (known to protect skin from degeneration), as well as folate, which is essential for overall cell health.
Others: Kale

Providing about 88% of daily recommended intake, lemons are an excellent source of vitamin C which helps the body fight virus’ and infections while also fighting free radicals. Plus, they’re filled with the antioxidants known as flavonoids, which may help reduce risk of heart disease, reduce inflammation, and fight some cancers.

These guys provide more than 20% of the daily needs for seven essential nutrients - riboflavin, niacin, pantothenic acid, biotin, copper, chromium and selenium. There is a reason that Eastern cultures have revered mushrooms’ health benefits and have used them medicinally for thousands of years.

Rich in energy, protein, packed with antioxidants, vitamins, minerals and omega-3 fatty acids. Nuts really have it all!

In addition to oats containing 6 grams of protein and 4 grams of fiber in just one cup, you will also rack up nearly 70% of your daily needs for manganese, a mineral that helps enzymes in bone formation. You'll also get a healthy dose of vitamin B1 and magnesium.Oats also reduce cholesterol, aids digestion, prevents weight gain and are great for your skin (you’ve surely heard of making DIY masks by blending oatmeal with yogurt and honey).

Pumpkin / Pumpkin Seeds.
Pumpkin is rich in antioxidants and vitamins including beta-carotene (essential for eye health), fiber, and vitamin K, and just one ounce of pumpkin seeds are packed with protein, magnesium, zinc, and potassium.
Others: Pineapple, pomegranate

This grain is actually a seed related to green leafy vegetables like kale and Swiss chard. It is one of the only grains or seeds that provide the nine essential amino acids our bodies can’t produce themselves.

Packed with folate, fiber, riboflavin, and potassium, as well as good amounts of copper, vitamin B6, magnesium, manganese, and calcium. Aid digestion, prevent viral infections, eliminate toxins and keep you hydrated.

An excellent source of Iron, vitamin K, vitamin A, vitamin C and folic acid as well as a good source of manganese, magnesium, iron and vitamin B2. Wow!
Other: Spirulina

Contain a wide array of beneficial nutrients and antioxidants, including alpha-lipoic acid, lycopene, choline, folic acid, beta-carotene and lutein as well as vitamins A and C and folic acid.

You can’t really go wrong with any vegetable. They have high levels of vitamins and minerals and many have a plentiful dose of fiber. Green veggies contain chlorophyll which acts as our internal healer, cleanser, antiseptic, cell stimulator, rejuvenator and red blood cell builder. Red vegetables contain the powerful antioxidant lycopene, which soaks up damaging free radicals and may help fight heart disease and prostate cancer and decrease the risk for stroke.

Packed with significant amounts of vitamin C, calcium, magnesium, fiber and a very large amount of potassium. They also contain vitamin A, vitamin B6, niacin, thiamin and a wide variety of carotenoids and phytonutrients, including lycopene!

Low in the glycemic index, meaning that they can be consumed without negatively affecting blood sugar levels, making them a great food to eat for sustained energy. They are also a great source of fiber, vitamin B6, potassium. and manganese


Loaded with vitamins C and B6, potassium, manganese, and folate. Plus, it’s low in calories (just 20 per cup) and has a high water content, great for keeping hydrated!
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