“Superfoods” – it’s a buzzword we hear all the time, but what exactly makes a food “super”? Is it all just clever marketing, or is there real substance behind the hype?
I recently touched on this topic in my podcast, but I realized there was so much more I wanted to share with you all. Today, I’m breaking down the top 10 superfoods that have earned a permanent spot in my kitchen – and why they should be in yours, too.
Plus, at the end of this article, I’ve included a special surprise—a list of lesser-known superfoods revered for centuries in ancient healing traditions!
1. Berries
Blueberries, strawberries, raspberries, and blackberries are more than just delicious treats. These colorful fruits offer a wide array of health benefits in their small, juicy packages.
Surprisingly, wild blueberries have one of the highest antioxidant capacities of any fruit or vegetable – even more than their cultivated counterparts!
Rich in antioxidants: Anthocyanins in blueberries and blackberries combat oxidative stress. I love how these powerful compounds act like little warriors in our bodies, fighting off free radicals and helping us maintain that youthful glow we all desire!
Heart health support: Strawberries contain polyphenols that help reduce blood pressure and inflammation. It’s amazing that something as delicious as strawberries can be so beneficial for our hearts—it’s like nature’s way of showing us some love!
My favorite berry-licious recipes:
Digestive aid: The high fiber content in raspberries promotes healthy gut bacteria and regular bowel movements. As you know, I’m all about gut health, and raspberries are one of my go-to foods for keeping things moving smoothly and nurturing our precious microbiome.
My favorite berry-licious recipes:
2. Leafy Greens
This is an obvious one, but that doesn’t mean you should take it for granted! Spinach, kale, Swiss chard, and collard greens are the nutritional go-getters of the vegetable world. These vibrant, leafy vegetables are essential for a well-rounded, healthy diet. Did you know that kale contains more vitamin C per 100 grams than an orange?
Vitamin boost: High in vitamins A (beta-carotene), C, and K – kale is particularly rich in vitamin K, which is crucial for blood clotting. I like to think of these greens as nature’s multivitamin, supporting everything from our vision to our immune system.
Mineral-rich: Iron in spinach supports healthy blood, while calcium in collard greens promotes strong bones. Remember Popeye? He was onto something! These minerals are like the building blocks of our body, keeping us strong and energized from the inside out.
Detoxification support: Sulfur compounds in kale and other cruciferous greens aid the body’s natural detox processes.
My favorite ways to enjoy leafy greens:
3. Turmeric
Turmeric, with its vibrant golden hue, is more than just a pretty face in your spice rack. This ancient root has been used in Ayurvedic medicine for thousands of years. Surprisingly, turmeric’s active compound, curcumin, is better absorbed by our bodies when combined with black pepper – nature’s perfect pairing!
Powerful anti-inflammatory: Curcumin in turmeric helps reduce inflammation throughout the body. It’s like having a natural ibuprofen in your kitchen!
Brain booster: Curcumin may increase brain-derived neurotrophic factor (BDNF), potentially improving memory and cognitive function. Who knew a little spice could be so smart?
Antioxidants: Turmeric’s antioxidant properties help protect our cells from damage.
Turmeric-infused recipes:
- 3 Minute De-bloating Turmeric Lemonade Elixir
- Ayurvedic Golden Milk Latte Recipe
- Turmeric Beauty Rice
4. Ginger
Ginger, with its distinctive zing, is a root that’s been used for millennia to add flavor and boost health. Here’s a fun fact: ginger is actually in the same family as turmeric – talk about a power-packed plant family!
Digestive aid: The gingerols and shogaols in ginger are amazing for our digestion! They kick-start our digestive enzymes and get our bile flowing, which helps ease that icky nausea feeling and reduces bloating.
Anti-inflammatory: Ginger’s dynamic duo, 6-gingerol, and 6-shogaol, work wonders in calming inflammation in our bodies.
Metabolism magic: I love how ginger can give our metabolism a little nudge. It increases thermogenesis (that’s just a fancy word for heat production in our bodies) and helps us feel fuller for longer.
Ginger recipes you can try:
5. Legumes
Lentils, chickpeas, black beans, and kidney beans are amazing additions to any plant-based diet. These nutritious legumes are packed with protein, fiber, and a variety of essential nutrients. Did you know that a cup of cooked lentils contains more potassium than a banana?
Plant-based protein: Legumes are rich in protein, making them an excellent choice for vegetarians and vegans. For example, one cup of cooked lentils provides about 18 grams of protein!
Fiber-rich: The high fiber content in beans and lentils supports digestive health and helps maintain stable blood sugar levels. This is why I always feel so satisfied after a bean-based meal.
Heart-healthy: The combination of fiber, potassium, and magnesium in legumes contributes to cardiovascular health. Studies have shown that regular legume consumption can lower cholesterol levels and reduce the risk of heart disease.
Incorporating legumes into your diet:
- My 6 Favorite Vegan Lentil Soup Recipes
- Red Lentil Stew Recipe
- Chickpea Delight Salad with Zesty Lemon
6. Mushrooms
Mushrooms are unique in the plant world because they produce vitamin D when exposed to sunlight, just like our skin! Not only are they a great source of vitamins and minerals, but mushrooms also contain antioxidants and beta-glucans that support our immune system and overall wellness.
Immune support: Beta-glucans in mushrooms like shiitake and maitake have been shown to enhance immune function. I love adding these to my soups and stir-fries for an immunity boost!
Nutrient-dense: Mushrooms are rich in B vitamins, selenium, and potassium. These nutrients play crucial roles in supporting our energy levels, boosting our immune system, and maintaining healthy nerve function.
Potential cancer-fighting properties: In laboratory studies, certain mushroom compounds have shown promise in inhibiting tumor growth!
Energy Boost: Cordyceps is an adaptogenic fungus that takes the health benefits of mushrooms to the next level (which is why we included it in our Glowing Greens Powder). Cordyceps has been shown to increase ATP production in our cells, potentially improving physical performance and reducing fatigue.
My fungi favorites:
- Sweet and Spicy Portobello Mushroom
- Feel Like a Fungi Mushroom Burger
- Lentil Stuffed Squash with Mushroom Gravy
7. Avocado
Avocados, often mistaken for vegetables, are actually nutrient-packed fruits with an array of health benefits. These creamy, green delights hail from Central America and have been cherished and cultivated for thousands of years.
Heart-healthy fats: Not all fats are bad! Avocados are rich in monounsaturated fats, particularly oleic acid. These healthy fats help reduce inflammation and lower the risk of heart disease.
Nutrient absorption booster: The fats in avocados help our bodies absorb fat-soluble vitamins (A, D, E, and K) from other foods.
Fiber-rich for digestive health: One medium avocado contains about 13 grams of fiber, which is nearly half of the daily recommended intake!
Some delicious avocado recipes:
- Roasted Cauliflower Steak with Avocado Kale Vegan Pesto
- Avocado Mache ACV Salad
- Avocado Green Sprout Smoothie Bowl
8. Cruciferous Vegetables
The term “cruciferous” comes from the Latin word for cross, referring to the cross-shaped flowers these plants produce. Broccoli, cauliflower, Brussels sprouts, and kale are all members of the cruciferous vegetable family, each with its unique benefits.
Detoxification support: The sulfur-containing compounds in these vegetables support our body’s natural detoxification processes, particularly in the liver. This is why I always include cruciferous veggies in my detox protocols.
Anti-inflammatory powerhouses: Cruciferous vegetables are packed with antioxidants and vitamins that help reduce inflammation in the body. Regular consumption has been linked to lower levels of inflammatory markers in the blood.
Hormone balance: Compounds in cruciferous vegetables, particularly indole-3-carbinol, help support healthy estrogen metabolism. This is especially beneficial for women’s health, but men can benefit too!
Veggie recipes you can try tonight:
9. Chia Seeds
Did you know that ancient Aztec warriors used chia seeds for energy during long journeys? It’s no wonder they’re still cherished today!
Omega-3 abundance: Chia seeds are bursting with omega-3 fatty acids, which are so important for our brain health and keeping inflammation at bay.
Fiber-rich: With an impressive 11 grams of fiber per ounce, chia seeds are amazing for our digestive health. They help keep things moving smoothly (if you know what I mean!) and keep us feeling satisfied between meals.
Bone-loving: These little seeds are like a multivitamin for our bones! They’re rich in calcium, phosphorus, and magnesium – all crucial for maintaining strong, healthy bones.
Chia seed recipes:
10. Lemon
Lemons are so much more than a zesty addition to your favorite recipes—they’re a true superfood in the world of wellness! In Ayurveda, lemons are revered for their ability to stimulate agni, the digestive fire, which is key to enhancing digestion and aiding in detoxification.
Vitamin C: Lemons are packed with vitamin C, an essential nutrient that supports our immune system, helps with collagen production, and even improves skin health. Just a squeeze of lemon can give your body a refreshing boost of antioxidants.
Alkalizing effect: Despite their acidic taste, lemons actually have an alkalizing effect on the body. This helps to balance pH levels, reducing acidity and creating an internal environment that’s less hospitable to inflammation and disease.
Detoxifying aid: Lemons are a natural detoxifier, helping to flush out toxins and cleanse the liver.
Digestive support: By stimulating agni, lemons enhance digestion. Lemon juice’s citric acid helps increase gastric acid production, a vital digestive fluid in the stomach that aids in the breakdown and digestion of food.
Refreshing Lemon Creations:
Bonus! 5 Lesser Known Superfoods
If you’re new here, I’m thrilled to introduce you to some of my absolute favorite superfoods that might not be on your radar yet. These incredible plants have been cherished in Ayurvedic traditions for centuries, and for very good reason.
Although they might be a bit harder to find and incorporate into your diet, their benefits far surpass many of the more common superfoods we’ve all heard about! I’ve included links to in-depth articles on each one because the benefits are too plentiful to fit into this one piece!
- Amalaki: This one is truly special to me. Amalaki is known as the “fountain of youth” in ayurvedic traditions, and works as an immunity booster, helps with digestion, and even can improve your skin! Amalaki has 10 times more vitamin C than oranges!
- Chlorella: A green algae that supports your body’s natural cleansing process. Just one serving has more chlorophyll than any other plant on the planet, making it fantastic for supporting your body’s natural cleansing processes.
- Ashitaba: This Japanese herb is all about renewal and vitality. Often called the “Tomorrow Leaf,” Ashitaba is brimming with unique chalcones that promote cellular regeneration.
- Moringa: Dubbed the “Miracle Tree,” moringa is a nutritional standout that I believe everyone should know about. It has 10 times the vitamin A of carrots and 17 times the calcium of milk!
- Spirulina: Another algae similar to chlorella, spirulina contains more protein by weight than steak, and its high antioxidant levels work wonders for our overall vitality.
How Can I Incorporate These Superfoods Into My Diet?
Now, I know what you might be thinking – “Kimberly, these sound great, but how on earth do I get them into my diet regularly?” I totally get it! These superfoods are often harder to find and keep in your daily routine due to their rarity and the effort it takes to incorporate them consistently.
That’s exactly why I created our Glowing Greens Powder. It’s my way of making sure you can easily enjoy the benefits of all these superfoods (and more!) in one delicious, convenient scoop.
Try it, and you might just discover a whole new level of health and radiance! Remember, true beauty starts from within, and nourishing our bodies with these plant-based wonders is a wonderful way to let our inner light shine!
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