Categories: Healthy Eating

Top superfoods list – 21 of the best superfoods for a healthy body & mind

We are what we eat

The old truism that “we are what we eat” is one I completely agree with. The body-mind-food connection is incredibly important. By eating right, we can achieve the right frame of mind and ensure our bodies are in the best shape for optimum function. This top superfoods list contains 21 of the best, easy to buy, 100% natural superfoods available to help you do just that!

Top superfoods list

There are foods that benefit every vital organ in the body. These are the kind of foods that also help battle life threatening diseases and slowdown the effects of ageing.

Here is a list of top 21 super foods for a healthy body and mind.

1. Avocados

Avocados are one of the best fruits on earth. They are packed with five different antioxidants that help in maintaining healthy skin, hair and digestive system.

Avocados also contain carotenoids which have previously been thought to be a preserve of orange vegetables and fruits.

Here is a breakdown of nutrients, in a single 3.5 ounce (100 gram) serving (4):

  • Folate: 20% of the RDA.
  • Vitamin K: 26% of the RDA.
  • Vitamin C: 17% of the RDA.
  • Potassium: 14% of the RDA.
  • Vitamin B5: 14% of the RDA.
  • Vitamin B6: 13% of the RDA.
  • Vitamin E: 10% of the RDA.
  • Then it contains small amounts of Magnesium, Manganese, Copper, Iron, Zinc, Phosphorous, Vitamin A, B1 (Thiamine), B2 (Riboflavin) and B3 (Niacin)

2. Green Tea and White Tea

Tea should not be a fall back plan when your body is flooded with coffee and you can feel its unnerving effects. Green tea has been used as a super food for centuries.

Drinking green tea keeps neurotransmitters in the brain from degrading. Green tea is also known to increase focus and problem solving abilities in the brain by boosting activity in the dorsolateral prefrontal cortex.

White tea has high levels of catechins. Catechins are a group of antioxidants known to reverse the effects of aging.

Lastly, it’s been scientifically proven that green tea could even reduce your risk of cancer, which it appears to do:

  • Prostate cancer: Through research it’s been found that men who drink green tea had a 48% lower risk of developing prostate cancer, which is the most common cancer in men (1).
  • Breast cancer: A meta-analysis of observational studies showed that women who consumed more green tea had a 22% lower risk of developing breast cancer, the most common cancer in women (2).
  • Colorectal cancer: A study of 69,710 women from China discovered that green tea drinkers had a 57% lower risk of colorectal cancer (3).

2. Spinach

Spinach is a widely available super food with brain boosting qualities. This leafy green vegetable contains lutein which prevents cognitive deterioration.

Spinach is also rich in numerous nutrients that boost the body’s immunity.

4. Dark chocolate

Dark chocolate contains flavonoids that help reverse the effects of UV light, leaving your skin moisturized and evenly toned.

Dark chocolate also enhances blood flow to the brain.

Always eat chocolate with cocoa levels of 70% or more.

5. Fish

Fish easily makes it onto the top superfoods list for a healthy for great for the body and mind

Fish like sardines, Alaskan salmon and herrings are shimmering with omega-fatty acids which are vital in brain development and function.

Slow the ageing process by using omega-3 in fish to fight inflammation.

6. Beans

Beans are actually an awesome supply of potassium, fiber and B-vitamins which clean your bowels and boost transportation of nutrients to cells.

Anthocyanins in beans are known to help improve brain function.

Additionally, when dried and placed in a contained canned it is considered food with indefinite shelf life.

In the post Canned Food with Longest Shelf Life, the benefits of dried beans and other foods with long shelf life that also provide necessary nutrients for the body are looked into.

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7. Berries

Berries are known to supply the body with riboflavin and a horde of other vitamins. Consumption of berries also boosts brain health by preventing mental decline.

Berries contain phytochemicals which fight and prevent diseases like cancer, ulcers and diabetes.

8. Brussel sprouts

A must for any top superfoods list, Brussel sprouts are from the Gemmifera group of foods and are packed to the rafters with goodness.

Brussels sprouts contain sulforaphane, which is being currently researched for its cancer fighting properties and its advisable to stir fry or steam as boiling can reduce the amount of sulforaphane.

They inhibit abnormal cell growth and take care of the cardiovascular system.

9. Walnuts

Walnuts are packed with large amounts of alpha-linolenic acid, which is omega-3 derived from plants. This kind of omega-3 is known to replenish cell membranes while boosting transport in cells.

Walnuts are also a great vitamin E source.

Here are some more benefits of Walnuts:

Improved Bone Health: EFAs from walnuts secure the condition of bone health of the body. It increases calcium absorption and deposition, all while reducing urinary calcium excretion.

Improved Metabolism: Walnuts contain minerals like copper, potassium, calcium, manganese, iron, magnesium, zinc, and selenium.

These minerals help contribute to metabolic activities like growth and development, sperm generation, digestion, and nucleic acid synthesis.

10. Lemon

A single lemon a day is enough to take care of vitamin C deficiency. Lemons also help in boosting HDL cholesterol levels in the body.

Mixing lemon with honey and water will help you realize its full benefits which include assimilation of higher levels of antioxidants

11. Broccoli

Broccoli will readily supply Vitamins C and K. It is also a good source of calcium which is good for your bones, brain cells and maintenance of proper body temperature.

12. Sweet potatoes

Sweet potatoes are usually overlooked but they are a serious super food. The healing qualities of these roots will close wounds and scars in no time.

Sweet potatoes are definitely a good source of Vitamin D, C and B6.

Carotenoids in sweet potatoes will also make your heart muscles stronger while giving you great vision.

13. Asparagus

Kick out the junk out of your wonderful body with asparagus. This is an ideal food for maintaining an overall body balance. It is packed with antioxidants and nutrients beneficial for the brain.

Asparagus is one of the few foods that helps clean the liver.

14. Tomatoes

Tomatoes are great for salads. They are also great for skin and the heart.

Apart from boosting metabolism and supplying the body with folate, Vitamin A, C and biotin, tomatoes also help prevent many forms of cancer.

15. Chia Seeds

An easy pick for the top superfoods list, Chia seeds, native to central and southern Mexico are rich in minerals, antioxidants and proteins.They also have fiber, both soluble and insoluble, which helps keep bowel movement right.

Chia seeds have a capability of swelling up to 5 times their size when put in liquid. Since they are tasteless, you can add a spoon full or two to any wet meal and feel fuller faster.

16. Cinnamon

Cinnamon bark has essential oils that are known to keep blood sugar in check and prevent inflammation. These essential oils also have anti-microbial qualities, which inhibits growth of unhealthy bacterial anywhere in the body.

17. Barley

This wonderful cereal supports bacteria vital for intestinal functionality. Barley is also rich in dietary fiber.

Barley also contains selenium which is a powerful antioxidant which is helpful in combating cancer and heart disease.

18. Sauerkraut

Sauerkraut like many other fermented foods contains probiotics. These are living organisms that exist in foods which help in boosting intestinal health and alleviating conditions like lactose intolerance.

Sauerkraut is also packed with infection preventing vitamins like B-Vitamins and Vitamin C.

19. Oranges

Oranges help to reduce blood pressure thanks to phytonutrient herperidin, which lacks in other citrus fruits. Liminoids in oranges have also been proven to prevent 6 cancer types.

If you are looking for a big boost in Vitamin C, why not try another superfood Moringa Oleifera.

20. Apples

Apples are a sure way to keep doctors away. Apples have both soluble and insoluble fibers which help in lowering cholesterol and ensuring a healthy digestive system.

Apples are one of the few foods that contain no fat, cholesterol or sodium.

To get the full benefits, eat organically grown apples as they are more nutritious and chemical free.

21. Wheatgrass

A pure powerhouse of nutrients, this ordinary looking grass packs a big surprise when it comes to be amazing for you!

Wheat grass comes from the cotyledons of the common wheat plant Tritium aestivum and is a potent source of more than 100 nutrients.

With high levels of chlorophyll, which is an important blood builder. It also contains iron, amino acids, selenium, antioxidants, and electrolytes.

Also, it boasts vitamins A, B-complex, C, E, and K.

Boosting Vitamin C Infographic

Need a Vitamin C boost, we’ve put together an infographic of the best 8 foods to eat, please feel free to share…

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A balanced diet

Eating some of these amazing superfoods listed in a balanced diet will ensure that you have a healthy equilibrium of factors in your body and mind.

Incorporate exercise, good habits, a positive mind and enough rest to get the best out of nature’s provision for your well-being and you should be set!

Superfood recipes

If you are looking for some great, easy to make recipes that contain the superfoods listed above, we can highly recommend these books on amazon…

‘Superfoods’ by Julie MontaguContains some very tasty, healthy recipes including entire section dedicated to lunches on the go.

‘Superfood Family Classics – Jamie Oliver’ Family faves using easily obtainable supermarket buys.

‘Superfood for Super Children – Professor Tim Noakes’We cannot recommend this book highly enough!  Its a wonderful idea and a lot of the recipes are just as tasty for us adults 😉

What superfoods do you love?

What superfoods do you love to eat?  What do you think are the best superfoods? What superfoods have we missed you think should be on the top superfoods list?

We’d love to hear any faves you have in the comments below…

Daryl Landry

Daryl Landry is the Lead Editor and Chief at He and his team at ABers find out the best ways to push the envelope on outdoor survival, provide in-depth gear reviews and test the limits of human capability, all while documenting in meticulous detail the experiences on the blog.To follow along, feel free to give a visit and engage with other audience members.

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