There may be no such thing as a miracle food, but these plant foods can still make a valuable contribution to a healthy, balanced diet:. This fruit contains a host of nutrients, including fibre , vitamin A , vitamin C and some B vitamins, plus calcium, potassium — needed for the nervous system and muscle health — and iron , for red blood cells.

A randomised placebo-controlled study by Sheffield Hallam University showed that drinking ml of pomegranate juice every day could lower blood pressure in healthy, middle-aged people. This spice is a source of bioactive plant compounds called curcuminoids, shown to have strong anti-inflammatory and antioxidant properties.

This famously bright blue-green algae species is an ancient plant that has inhabited the world for over 2. Spirulina is considered a superfood due to its nutrient content, which includes vitamin B12, vitamin A, vitamin B1, vitamin B2, iodine, and iron.

Spirulina is also a great source of protein, calcium , potassium , and phosphorus needed for good bone health the maintenance of normal bones; and also iron and magnesium essential for energy release and electrolyte balance.

It is one of the most nutrient-dense foods on the planet and grows in freshwater ponds under warm sunlight.

It also contains antioxidants, including quercetin, which have been shown to have anti-inflammatory and anti-microbial effects. A study on people who ate quinoa instead of gluten-free breads and pastas experienced a drop in blood sugar, insulin and blood fat levels — factors important for heart health.

Dark green, leafy vegetables are all superfoods, but many think kale wins the prize for its very high levels of vitamin C, vitamin A and vitamin K — needed for normal bone function and blood clotting. It also contains vitamin B6 , which is important for the normal functioning of both the nervous system and the immune system health.

A French population study showed that people with low levels of these nutrients in their eyes were at increased risk of sight-threatening diseases such as age-related macular degeneration and cataracts. As well as kale, other green leafy vegetables are often considered to have superfood status.

Some of the most popular edible green leafy vegetables include:. They contain a variety of important micronutrients like calcium, folate, magnesium, iron, vitamin K and vitamin C , as well as a healthy serving of fibre. Not everyone is going to love munching on some raw kale or other plain green leafy vegetables; try including them in stir-frys, curries, soups, salads, smoothies, pasta dishes and more.

Nuts are one of the best sources of vegan fats and protein, with healthy fibre, vitamin and mineral to boot. The likes of almonds, pistachios, cashews, macadamia nuts , pecans and Brazil nuts not only taste divine, but they also contain all important antioxidants.

Nuts are also associated with good heart health, as they contain lots of healthy fats. Handpicked content: A - Z list of different types of nuts. Just like nuts, seeds are also often classed as a superfood due to their vitamin, mineral, antioxidant, healthy fat, fibre and protein content.

Need some recipe inspo? Berries like strawberries, raspberries, blueberries, cranberries and blackberries are particularly rich in antioxidants, which may help reduce oxidative stress in the body. These superfoods are a great way to get some sweetness in your diet without resorting to refined sugars and unhealthy snacks.

Green tea is antioxidant rich and a source of caffeine, widely consumed for its superfood qualities. This naturally good for you beverage is especially rich in an antioxidant called catechin epigallocatechin gallate EGCG. Legumes are a food group including the likes of beans, peas, lentils, alfalfa, chickpeas and peanuts the great nut imposter!

They are classed as superfoods as they contain lots of nutrients essential for good health. Legumes are particularly rich in B vitamins , minerals, fibre and protein. Studies have shown that legumes may be able to help reduce cholesterol and blood pressure, as well as promote healthy weight maintenance due to their filling fibre content.

Seaweed is a collective name to describe nutrient-dense sea vegetables and is popular in Asian cuisine, and gaining popularity all over the world. Each serving of seaweed packs in nutrients like folic acid, vitamin K, fibre and iodine.

It also differs to land vegetables and may contain different antioxidants, helping to reduce oxidative damage in cells. Kefir is a drink made from fermented milk that is rich in protein, B vitamins, calcium, potassium and probiotics. It is quite similar to yoghurt, but typically contains more healthy probiotics and has a thinner consistency, which is why it is consumed as a drink.

The probiotic strains in kefir are largely responsible for its superfood status, and have been found to help reduce cholesterol, lower blood pressure and improve digestion. It is advised that you consume a variety of probiotics in your daily diet for the fibre, antioxidants and healthy bacteria they contain.

Handpicked content: 14 of the best probiotic foods and supplements. The Mediterranean diet is hailed as one of the healthiest ways to eat. One of the key components is olive oil — a natural oil extracted from the fruit of olive trees.

It contains a lot of monounsaturated fats MUFAs and polyphenolic compounds. Consuming extra virgin olive oil in your diet provides you with healthy fats, as well as polyphenols. Nutritional value in one tablespoon of olive oil Garlic not only tastes amazing, it also contains several nutrients that make it a superfood.

You will find vitamin C, manganese, selenium, fibre and vitamin B6, which could help support immune function and other health benefits. Seafood contains an array of health-supporting nutrients like protein, healthy fats, potassium, selenium and B vitamins.

It is also one of the best sources of omega-3 fatty acids, which are known to help reduce inflammation. Nutritional value of g of seafood medley scallops, shrimps, squid, mussels Ginger has been used for centuries in cooking as well as a herbal remedy, originating in China.

The root of the flowering ginger plant is rich in antioxidants like gingerol, which is thought to be the source of reported ginger health benefits. These claims include nausea management and easing the symptoms of some chronic inflammatory conditions.

Try cooking curries with minced ginger or make yourself a ginger tea with hot water and chopped ginger — it can help ease nausea this way. Nutritional value in ¼ cup of raw ginger Although each mushroom has a unique nutrient content, most contain potassium and vitamin A, as well as fibre and special antioxidants not found in most other foods.

Avocado is a fruit that is usually mistaken for a vegetable and used more like one too, e. in salads or spread on bread. It earns its superfood status due to its nutrient content, which includes fibre, minerals, vitamins and healthy fats monounsaturated fats.

Acai berries come from the Brazilian rainforest and are a real tropical treat — especially when it comes to antioxidants! You can usually find it as acai powder, which has a uniquely delicious berry and chocolate flavour that goes great in smoothies.

One preliminary study found that eating acai berry pulp may reduce blood sugar levels and cholesterol in people who are overweight.

Nutritional value in three tablespoons of hemp seeds Handpicked content: 15 easy ways to use shelled hemp. Chlorella is a type of single-celled microalgae that grows in fresh water. It is full of nutrients like vitamin B12, vitamin D and iron, which can help support muscle function, energy levels and immunity.

You will usually find it as a powder, which you can add to smoothies or other healthy concoctions. Nutritional value in two teaspoons of chlorella powder Nutritional value in a 3g serving of wheatgrass powder With all the benefits lying in its roots, the maca plant is now seen as a key contender in the superfood group.

Nutritional value in a 7g serving of maca powder Give it a go with this vegan maca latte! Cacao is super rich in a range of nutrients, including copper, magnesium, zinc and protein. Not sure how to use it?

Simply sprinkle it over your morning cereal, or add it to your smoothies for a superfood boost! Or, try these delicious cacao nib brownies for a mid-afternoon snack.

Nutritional value in a 5g serving of cacao powder And last up in our comprehensive list of superfoods, is manuka honey. Not sure how it differs from regular honey? Well, manuka has strong anti-microbial properties from MGO Methylglyoxal.

Nutritional value in a 5g serving of manuka honey Have a go at making these superfood smoothies at home to increase your nutrient intake for the day. Want to include superfoods in your breakfast, but fancy a change from smoothies?

Try these protein pancakes instead! Craving a sweet treat? Why not make it a superfood version? Do just that with this pink superfood biscotti recipe. As with any food or supplement, you should always add it to your diet slowly to see how or if your body reacts to it. Always check the labels of processed products like superfood powders and check with your doctor that you can take them if you are on medication.

However, as superfoods tend to be plant-based or largely natural, they should be safe for most people without allergies or other health issues.

Shop now. Whisk the 2 yolks with 2 whole eggs, Parmesan cheese, lemon zest, 2 tbsp 30 ml lemon juice, salt and black pepper; set aside. Fill a large, deep skillet with water and bring to a simmer. Add 1 tbsp 15 ml lemon juice.

Crack 4 to 6 eggs use 1 per serving into ramekins and slide into the simmering skillet of water. Poach eggs for 3 to 4 minutes or until whites are set but yolks are still runny.

Use a slotted spoon to carefully transfer poached eggs to a paper-towel-lined plate. Meanwhile, cook spaghetti according to package timing for al dente in a dutch oven of boiling water seasoned with 1 tbsp 15 ml salt.

Reserve 2 cups ml of hot pasta water before draining pasta. Reserve pasta in colander and return dutch oven to stovetop; set over medium heat. Add butter and asparagus to dutch oven; sauté for 3 minutes. Add garlic; sauté for 1 minute. Add hot, drained spaghetti and egg mixture to asparagus.

Cook, tossing constantly and adding additional pasta cooking water until pasta is saucy and heated through. Divide pasta between serving bowls and top with a poached egg.

Serve immediately with extra cheese on the side. Baked Feta Egg Casserole This mouth-watering Mediterranean bake tastes divine and is a sure crowd-pleaser at your next get-together.

Prep time: 15 minutes Cook time: 40 - 60 minutes Servings: 6 Ingredients: 3 cups g cherry tomatoes 2 cups g block of feta cheese 1 bell pepper, chopped 2 tbsp 40 g chives, chopped 3 - 4 tbsp ml olive oil 6 eggs 1 baguette or focaccia, for serving 6 tsp 30 ml ketchup, for serving Black pepper, to taste Directions: Preheat the oven at °F °C.

In a large oven dish, place the block of feta in the middle. Add cherry tomatoes, chopped bell pepper and chives. Add some fresh pepper on the feta. Coat veggies and feta with olive oil. Turn block of feta over once to coat each side with olive oil. Bake for 30 to 35 minutes. Take the dish out of the oven and crush the tomatoes and feta to make a creamy sauce.

Crack the eggs one by one on top like a sunny side egg. Place back in the oven for 10 to 15 minutes or until egg whites are cooked and yolks are jiggly. Serve right away with bread or focaccia and ketchup.

Optional: Add more fresh tomato or chives for garnish. Find more information about eggs, including recipes, at burnbraefarms. This has been shared 0 times 0. Email Sign Up.

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A French population study showed that people with low levels of these nutrients in their eyes were at increased risk of sight-threatening diseases such as age-related macular degeneration and cataracts. As well as kale, other green leafy vegetables are often considered to have superfood status.

Some of the most popular edible green leafy vegetables include:. They contain a variety of important micronutrients like calcium, folate, magnesium, iron, vitamin K and vitamin C , as well as a healthy serving of fibre. Not everyone is going to love munching on some raw kale or other plain green leafy vegetables; try including them in stir-frys, curries, soups, salads, smoothies, pasta dishes and more.

Nuts are one of the best sources of vegan fats and protein, with healthy fibre, vitamin and mineral to boot. The likes of almonds, pistachios, cashews, macadamia nuts , pecans and Brazil nuts not only taste divine, but they also contain all important antioxidants.

Nuts are also associated with good heart health, as they contain lots of healthy fats. Handpicked content: A - Z list of different types of nuts. Just like nuts, seeds are also often classed as a superfood due to their vitamin, mineral, antioxidant, healthy fat, fibre and protein content. Need some recipe inspo?

Berries like strawberries, raspberries, blueberries, cranberries and blackberries are particularly rich in antioxidants, which may help reduce oxidative stress in the body.

These superfoods are a great way to get some sweetness in your diet without resorting to refined sugars and unhealthy snacks. Green tea is antioxidant rich and a source of caffeine, widely consumed for its superfood qualities.

This naturally good for you beverage is especially rich in an antioxidant called catechin epigallocatechin gallate EGCG. Legumes are a food group including the likes of beans, peas, lentils, alfalfa, chickpeas and peanuts the great nut imposter!

They are classed as superfoods as they contain lots of nutrients essential for good health. Legumes are particularly rich in B vitamins , minerals, fibre and protein.

Studies have shown that legumes may be able to help reduce cholesterol and blood pressure, as well as promote healthy weight maintenance due to their filling fibre content. Seaweed is a collective name to describe nutrient-dense sea vegetables and is popular in Asian cuisine, and gaining popularity all over the world.

Each serving of seaweed packs in nutrients like folic acid, vitamin K, fibre and iodine. It also differs to land vegetables and may contain different antioxidants, helping to reduce oxidative damage in cells. Kefir is a drink made from fermented milk that is rich in protein, B vitamins, calcium, potassium and probiotics.

It is quite similar to yoghurt, but typically contains more healthy probiotics and has a thinner consistency, which is why it is consumed as a drink.

The probiotic strains in kefir are largely responsible for its superfood status, and have been found to help reduce cholesterol, lower blood pressure and improve digestion. It is advised that you consume a variety of probiotics in your daily diet for the fibre, antioxidants and healthy bacteria they contain.

Handpicked content: 14 of the best probiotic foods and supplements. The Mediterranean diet is hailed as one of the healthiest ways to eat. One of the key components is olive oil — a natural oil extracted from the fruit of olive trees. It contains a lot of monounsaturated fats MUFAs and polyphenolic compounds.

Consuming extra virgin olive oil in your diet provides you with healthy fats, as well as polyphenols. Nutritional value in one tablespoon of olive oil Garlic not only tastes amazing, it also contains several nutrients that make it a superfood. You will find vitamin C, manganese, selenium, fibre and vitamin B6, which could help support immune function and other health benefits.

Seafood contains an array of health-supporting nutrients like protein, healthy fats, potassium, selenium and B vitamins. It is also one of the best sources of omega-3 fatty acids, which are known to help reduce inflammation. Nutritional value of g of seafood medley scallops, shrimps, squid, mussels Ginger has been used for centuries in cooking as well as a herbal remedy, originating in China.

The root of the flowering ginger plant is rich in antioxidants like gingerol, which is thought to be the source of reported ginger health benefits.

These claims include nausea management and easing the symptoms of some chronic inflammatory conditions. Try cooking curries with minced ginger or make yourself a ginger tea with hot water and chopped ginger — it can help ease nausea this way. Nutritional value in ¼ cup of raw ginger Although each mushroom has a unique nutrient content, most contain potassium and vitamin A, as well as fibre and special antioxidants not found in most other foods.

Avocado is a fruit that is usually mistaken for a vegetable and used more like one too, e. in salads or spread on bread. It earns its superfood status due to its nutrient content, which includes fibre, minerals, vitamins and healthy fats monounsaturated fats.

Acai berries come from the Brazilian rainforest and are a real tropical treat — especially when it comes to antioxidants! You can usually find it as acai powder, which has a uniquely delicious berry and chocolate flavour that goes great in smoothies.

One preliminary study found that eating acai berry pulp may reduce blood sugar levels and cholesterol in people who are overweight. Nutritional value in three tablespoons of hemp seeds Handpicked content: 15 easy ways to use shelled hemp.

Chlorella is a type of single-celled microalgae that grows in fresh water. It is full of nutrients like vitamin B12, vitamin D and iron, which can help support muscle function, energy levels and immunity.

You will usually find it as a powder, which you can add to smoothies or other healthy concoctions. Nutritional value in two teaspoons of chlorella powder Nutritional value in a 3g serving of wheatgrass powder With all the benefits lying in its roots, the maca plant is now seen as a key contender in the superfood group.

Nutritional value in a 7g serving of maca powder Give it a go with this vegan maca latte! Cacao is super rich in a range of nutrients, including copper, magnesium, zinc and protein. A review found mushrooms to have some anticancer effects, but the authors noted that this is based on only a couple of studies, and more robust clinical research is necessary.

RELATED: Will Drinking Mushroom Tea Make You Healthier? Wellness gurus tout different superpowers for each nut — almonds for heart health, cashews for cognition, Brazil nuts for cancer — but all are a great source fat, fiber, and protein ones encased in sugar or salt are on the less healthy side , notes the Harvard T.

Seeds like flaxseeds, chia seeds , and hemp seeds are easy to incorporate into your diet and are packed with vitamins and minerals.

While nuts are high in fat, they also keep you feeling full longer, and research has linked nuts to a lower risk of weight gain and obesity. Generally, the darker the color of a vegetable, the more nutrients it contains, says Wolfram. Dark, leafy greens like arugula, kale , collard greens, spinach, lettuce, and Swiss chard get their vibrant colors from chlorophyll, which keeps plants healthy, and the dietary fiber found in dark greens can decrease the risk of colorectal cancer, according to the American Institute for Cancer Research.

Carotenoids, another type of plant pigment, also act as antioxidants and are associated with lower cancer incidence, according to one review. RELATED: The Top Foods High in Vitamin C — and Why the Nutrient Is So Critical. Like superfoods, ancient grains are another buzzword that markets certain grains and seeds — like buckwheat, farro, and quinoa — as more nutritious than modern crops.

Simply choose whole over refined grains. Compared with white rice , for example, brown rice provides more nutrients and fiber, according to the Harvard T. Also, barley, bulgur wheat, brown rice, and oats are common whole grains that have the whole nutritional package, notes the Harvard school , and are packed with fiber, antioxidants, and vitamins.

Brown rice specifically has a variety of phenolic acids with antioxidant properties that may help prevent conditions like type 2 diabetes, cancer, and heart disease, per one study.

Citrus fruits have been crowned as superfoods because of their fiber and vitamin C content. The sweet and sour bite of citrus fruits like grapefruit , oranges, lemons, and limes is also low in calories and high in water. RELATED: 8 Best Fruits for People With Diabetes.

Kimchi , kombucha , kefir , miso, sauerkraut, and yogurt are all fermented or preserved foods that are rich in probiotics. Research from suggested that probiotics may contribute to a healthy gut microbiome and play a role in disease prevention.

Probiotics are found in supplements but also foods, many of them fermented. Consuming yogurt with live bacteria may improve microbiota diversity, according to the Harvard T.

Unlike its sweeter milk and white chocolate counterparts, dark chocolate may offer health benefits. The cacao in dark chocolate is full of antioxidants, which may play a role in cancer prevention , heart health, and weight loss, according to research.

A 1- or 2-oz serving of dark chocolate with a minimum of 70 percent cacao a day may have other health benefits, such as improving cognition, preventing memory loss , and boosting mood, reported one small study. RELATED: 8 Healthy Reasons to Eat Dark Chocolate.

Sweet potatoes have long been on the superfoods list, and for good reason. Carrots, beets, parsnips, potatoes, and yams are all types of root vegetables that have sustained human life for hundreds of years — and through many a harsh winter. Nutritious, easy to grow, and with an exceptionally long life span some can last months, if stored properly , root vegetables are packed with healthy carbs and starches that provide energy, according to the Harvard T.

One review suggested that this root veggie may contribute to preventing diabetes , obesity, cancer, and other health conditions thanks to their anti-inflammatory, antioxidative, and antimicrobial properties.

As a bonus, root veggies including sweet potatoes are also gluten-free , making a great dietary alternative for those who are gluten intolerant or have celiac disease.

As far as superfoods go, the beans and legume family possess the power of plant-based protein. Chickpeas, edamame , lentils, peas, and the thousands of other bean types are densely packed with nutrition, and research has found the high levels of fiber and vitamins in them can help with weight loss and regulating blood sugar levels, according to one study.

Peanuts are also in the legume family as well, making this nut look-alike a great, low-carb snack, per Harvard Health Publishing. Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy.

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By Anna Brooks. Medically Reviewed. Reyna Franco, MS, RDN of American College of Lifestyle Medicine. For proven health benefits, reach for greens and berries. Featured Recipe. Sheet Pan Salmon and Asparagus Tacos These delicious tacos come together quickly with all the convenience of a sheet pan dinner.

contains Fin fish , Wheat , Dairy. SERVES 4. CALORIES PER SERVING AUTHOR Kelly Kennedy, RDN. Print Download Pinterest. PREP TIME 10 min. Ingredients 1 bunch fresh asparagus, thoroughly rinsed and dried, tough ends removed.

Your favorite green hot sauce, to taste optional, but highly recommended. Directions 1 Preheat oven to degrees F. Line a baking sheet with parchment or a silicone mat.

Nutrition Facts Amount per serving Serving size 2 tacos. calories total fat 15g. saturated fat 3. protein 35g. carbohydrates 46g. fiber 2. sugar 7. added sugar 0g. sodium mg. Rate recipe. Share recipe Facebook Twitter Pinterest Copy Link. Editorial Sources and Fact-Checking. Resources Superfood Claims to Be Banned.

Fresh Produce Journal. Prevention of birth defects Protein metabolism Red blood cell formation. Asparagus Avocados Beans and peas Enriched grain products e. Cholesterol production Conversion of food into energy Digestion Nervous system function.

Beans Beef Enriched grain products e. Conversion of food into energy Fat metabolism Hormone production Nervous system function Red blood cell formation. Avocados Beans and peas Broccoli Eggs Milk Mushrooms Poultry Seafood Sweet potatoes Whole grains Yogurt.

Conversion of food into energy Growth and development Red blood cell formation. Eggs Enriched grain products e. Conversion of food into energy Nervous system function. Beans and peas Enriched grain products e. Growth and development Immune function Red blood cell formation Reproduction Skin and bone formation Vision.

Cantaloupe Carrots Dairy products Eggs Fortified cereals Green leafy vegetables e. Immune function Nervous system function Protein, carbohydrate, and fat metabolism Red blood cell formation. Chickpeas Fruits other than citrus Potatoes Salmon Tuna.

Conversion of food into energy Nervous system function Red blood cell formation. Dairy products Eggs Fortified cereals Meat Poultry Seafood e. Antioxidant Collagen and connective tissue formation Immune function Wound healing.

Fruit e. Blood pressure regulation Bone growth Calcium balance Hormone production Immune function Nervous system function.

Beef liver Egg yolks Fish e. Antioxidant Formation of blood vessels Immune function. Fortified cereals and juices Green vegetables e. Green vegetables e. Blood clotting Bone and teeth formation Constriction and relaxation of blood vessels Hormone secretion Muscle contraction Nervous system function.

Canned seafood with bones e. Acid-base balance Conversion of food into energy Digestion Fluid balance Nervous system function. Olives Rye Salt substitutes Seaweeds e. Insulin function Protein, carbohydrate, and fat metabolism. Broccoli Fruits e. Antioxidant Bone formation Collagen and connective tissue formation Energy production Iron metabolism Nervous system function.

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Breads and cereals Dairy products Iodized salt Potatoes Seafood Seaweed Turkey. Energy production Growth and development Immune function Red blood cell formation Reproduction Wound healing.

Beans, peas, and lentils Eggs Fruits e. Blood pressure regulation Blood sugar regulation Bone formation Energy production Hormone secretion Immune function Muscle contraction Nervous system function Normal heart rhythm Protein formation. Avocados Beans and peas Dairy products Fruits e.

Carbohydrate, protein, and cholesterol metabolism Cartilage and bone formation Wound healing. Beans Nuts Pineapple Spinach Sweet potato Whole grains. Acid-base balance Bone formation Energy production and storage Hormone activation.

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Vitamin deficiency is a serious health concern, as food items rich in vitamins play a crucial role in maintaining our overall well-being.

To understand the significance of combating vitamin deficiencies, it's important to opt for vitamin deficiency tests.