No matter what varieties of food you enjoy, you can find superfoods that match your preferences. When planning my weekly menus at home, I always try to include several superfoods.
Bite for bite, these natural foods pack more vitamins, minerals, and nutrition than processed foods.
Superfoods add more than nutrition to your diet. They also taste amazing. They can be part of family-friendly dishes from breakfast to dessert.
Mix a handful of tangy berries into your yogurt, or drizzle your roasted leafy greens with olive oil.
Superfoods don’t have to be fancy or expensive. Even humble foods like sweet potatoes and broccoli are superfoods.
Get your kids on a healthy diet early. Superfoods are as crucial for children as they are for adults. They’ll always crave these nutritious foods.
The more superfoods you eat, the more you will enjoy the benefits of a non-processed diet. You’ll feel better, have more energy, and avoid health problems like cancer, diabetes, and high blood pressure.
Check out my list of the best superfoods and plan your family’s healthy menu today.
Nuts and Seeds
Nuts and seeds are sources of healthy fat necessary for brain development.
They pack a protein punch and can stand in for crunchy, salty snacks like potato chips.
They are a fantastic source of monounsaturated fat, which benefits heart health.
I like to put almonds in my kids’ breakfast granola and sprinkle it on yogurt. I also love to eat them by themselves as a crunchy snack.
There are also lots of different seeds that are packed with nutrients.
Yogurt is not only a superb source of calcium and protein, but it also contains beneficial probiotic bacteria to help regulate your digestive system.
Greek yogurt has the most protein ounce for ounce, but traditional yogurt is good for you too.
Yogurt is a superfood because it contains calcium, potassium, phosphorus, zinc, and magnesium.
Its carbohydrates have a low glycemic index, so they won’t make your blood sugar spike.
Watch out for store-bought yogurt with too much added sugar. It is better to buy plain or low-sugar yogurt and add your own fruit or granola than to buy heavily sweetened products.
I eat low-sugar yogurt with berries for breakfast every morning.
I like to change the type of berries I eat, from blueberries to blackberries, to get different nutritional benefits and provide new tastes.
Berries are a tasty treat that also provides many nutrients. One of the best things about berries is that they have a low glycemic index, meaning they are a fruit suitable for people with diabetes in small amounts.
Berries are jam-packed with vitamin C and other antioxidants. They are also high in fiber, helping you regulate your digestive system and reducing your risk of heart disease.
Olive oil contains heart-healthy monounsaturated fats.
When used in place of hydrogenated oils, olive oil provides excellent benefits. It contains antioxidants to protect you against cellular damage, leading to many diseases.
Extra virgin olive oil is best because it is the least processed.
Olive oil has many delicious uses. It’s excellent for cooking, dressings, and dipping bread. You can also drizzle a bit on pasta for the best flavor.
Vegetables roasted in olive oil have a wonderful nutty flavor, though be careful not to use so much since olive oil is still high in calories.
When used as part of the Mediterranean diet, olive oil helps to promote a higher life expectancy. It reduces the risk of cardiovascular disorders.
Whole grains are a must for a healthy diet. My doctor told me to watch my carbs, and I have incorporated as many whole grains as possible into my diet.
Every whole grain is a superfood, from wheat to historic grains like spelt and quinoa.
Whole grains are superfoods because they contain higher amounts of protein, fiber, and nutrients than processed grains.
Processing into refined flour strips the goodness from whole grains, leaving only carbohydrates.
The fiber in whole grains keeps your digestion healthy. It makes you feel full, meaning you eat less overall and reduce your calorie intake.
It has a low glycemic index, which will not make your blood sugar fluctuate.
Tomatoes are excellent at their sweetest in the summertime, but they are good at any time of year.
They contain high levels of the antioxidant Vitamin C, a nutrient that protects your body against the influence of free radicals and enhances the immune system.
Tomatoes go beyond vitamin C to offer a compound called lycopene. A potent antioxidant, lycopene helps protect you from the sun.
It boosts heart health and could lower the risk of cancer. It may be protective against prostate cancer in men.
Fresh tomatoes are one of my favorite foods. I like to serve them alongside basil, fresh mozzarella cheese, and balsamic vinegar in a Caprese salad.
In the past, experts said mushrooms had little to no nutritional value, but the reverse is true. Mushrooms have high levels of protein, fiber, and B-vitamins.
Mushrooms are integral to traditional Chinese medicine, serving humankind for thousands of years.
In Chinese tradition, many types of mushrooms have specific health effects.
For example, the Lion’s Mane mushroom is thought to protect against dementia, help with anxiety and depression, and help with ulcers.
Sweet potato comes in several varieties, from orange to purple. The vegetable is a member of the morning glory family.
These super vegetables contain huge amounts of vitamin A. Vitamin A helps with the immune system, reproductive functions, skin health, and vision.
Sweet potatoes are full of vitamin C. This nutrient helps the body absorb iron, boosts bone health, and assists in wound healing.
Sweet potatoes are high in fiber, meaning that they promote healthy digestion.
The high fiber content also gives them a low glycemic index, which is appropriate for people with diabetes or insulin resistance.
Sweet potato is one of the simplest superfoods to enjoy. Baking a sweet potato couldn’t be easier.
You can cook them in soups, stews, and other recipes like healthy French fries.
Broccoli is inexpensive and fresh year-round. Low in calories and high in several vital nutrients, broccoli contains potassium, vitamins C and K, and iron.
Potassium helps to regulate cell health by maintaining normal fluid levels. It also contributes to healthy blood pressure.
Broccoli contains high levels of calcium, about 60 mg per cup. It can be a building block of a healthy diet.
I like to roast broccoli in the oven with a bit of sea salt, pepper, and extra-virgin olive oil. Roast it at about 375 degrees F for 20 minutes, turning halfway through.
This technique turns a plain vegetable side into something my family fights over. Just make sure you don’t use too much oil.
Several kinds of fish can be considered superfoods.
The healthiest types of fish are known as oily fish. These include salmon, mackerel, sardines, rainbow trout, and line-caught albacore tuna.
Superfood fish varieties contain high levels of protein and Omega-3 fatty acids. The two types of Omega-3 fatty acids found in fish are DHA and EPA.
These are thought to be better for the body than plant-based sources.
Omega-3s are essential for heart health. They help with inflammation, regulate heart rhythm, and cut down on the level of triglycerides (harmful fats) in the blood.
When choosing fish for your family, be aware that wild-caught fish are usually preferable to farmed varieties. Some farmed fish, like rainbow trout and freshwater Coho salmon, are safer to eat.
Most fish farms keep the animals in an unhealthy environment in small pens, which could lead to disease.
For a simple and quick fish recipe, brush a seasoned salmon fillet with a mixture of half maple syrup and half low-sodium soy sauce.
Bake the fish at 350 degrees F until it flakes but is not too dry. This takes about 35 minutes.
Garlic and Onions
Garlic and onion are two members of the allium family. These underappreciated superfoods carry a host of nutritional benefits.
Garlic and onion are rich sources of inulin, a prebiotic plant fiber. Inulin helps to support digestive health because gut bacteria can easily make it ferment.
Garlic and onion are extremely low in calories and can enhance any savory food. Indian food, for example, is built around the rich flavors of garlic and onion.
Garlic and onions are also essential to French and Italian food.
One of my favorite ways to prepare onions is in French onion soup. When onions are caramelized for a long time, they begin to break down and release an incredible aroma.
Add beef broth and serve with toasted slices of bread with cheese.
Many people forget that beans are considered superfoods.
Some people dismiss them as high-carb and leave them to vegetarians. Everyone should be eating beans to reap their nutritional benefits.
Beans contain high amounts of fiber. Fiber slows digestion and helps to regulate blood sugar spikes.
People who eat high-fiber diets are less likely to be overweight and have insulin resistance problems.
Beans provide large amounts of plant-based protein. Ounce for ounce, beans have nearly as much protein as meat.
The healthiest beans are garbanzo beans (chickpeas), black beans, kidney beans, and pinto beans.
Try new ways of incorporating these nutritious foods into your family’s diet.
Avocado has been a trending superfood for several years. Millennials made it famous through avocado toast, a healthy treat packed with nutrition.
Avocado contains dozens of vitamins and minerals. It also contains fiber and monounsaturated fat. Avocado is a high-fat food, but the fat in avocado does not contribute to heart disease.
Besides avocado toast, there are hundreds of ways to enjoy this fruit’s benefits. (Yes, avocado is a fruit!) My favorite is simple homemade guacamole.
Pit, peel, and mash avocados. Add chopped red onion, tomato, and jalapeño pepper if you like heat. If you have Mexican oregano, add that as well.
In addition to beans, many other legumes wait their turn to be recognized as superfoods.
These legumes include lentils, peas, and soybeans. Peanuts are also considered legumes.
Lentils are the legume highest in fiber and can form the basis of many healthy dishes. Soaking your own dry lentils overnight provides a great texture.
Soybeans come fresh, dried, or in the form of tofu. Fresh soybeans are known as edamame.
They are great in salads, soups, or simply steamed in their pods with a bit of sea salt.
Ginger is a nutrient-dense food that carries multiple health benefits. It is thought to be anti-bacterial, anti-inflammatory, and anti-viral.
Ginger can relieve nausea. People experiencing morning sickness and nausea after chemotherapy often use ginger to deal with their symptoms.
Ginger helps people with colds, and other viruses feel better by soothing sore throats. It also reduces inflammation and congestion.
Seaweed is loaded with nutrition. It is high in vitamins B, C, E, and K. It contains protein, amino acids, and a much stronger concentration of minerals than land plants.
Seaweed is important because it concentrates the nutrients that people have trouble finding in land-based foods. It is a great source of natural seasoning as well.
My favorite way to eat seaweed is with its fellow superfood, tofu, in Japanese miso soup. The seaweed provides an appealing salt level.
- Nuts and Seeds
- Olive Oil
- Whole grains
- Leafy greens
- Sweet Potato
- Garlic and Onions
Suppose you are trying to incorporate more nutrition into your family’s diet. In that case, this list of 17 superfoods is an excellent place to start.
By eating superfoods, you can raise your family’s consumption of fiber, protein, vitamins, minerals, and other essential nutrients. Replacing unhealthy foods with superfoods can help to boost your family’s overall health and wellness.
Not only are superfoods nutritious, but they can add to fantastic dishes. Try adding these 17 superfoods to your diet a few at a time, gradually switching your family to a less-processed diet. You’ll be glad you explored superfoods and why they are great choices for your family.
If you’re looking something a little less healthy, check out popular candies from around the world!