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The Top 20 Superfoods List contains fruits, nuts, grains and meats that are packed with vitamins, minerals, fiber, amino acids, anti-oxidants and many other healthy nutrients.
Challenge yourself and prevent cancers and other diseases by ensuring that you eat at least three super foods each day.
Blueberries are good sources of vitamin B2, vitamin C, vitamin E, antioxidants and anthocyanosides.
Blueberries therefore:
1. Prevent premature aging
2. Prevent memory loss
3. Support the body when it is managing stress
4. Prevent cancer
5. Prevent colds
Quinoais a good source of vitamins B1, B2, B3, vitamin E, calcium, iron, manganese, magnesium, potassium, zinc, selenium, fiber and nine essential amino acids.
Quinoa therefore:
1. Helps the body build and repair itself
2. Lowers cholesterol levels
3. Prevents constipation
4. Prevents anemia
Salmon is a good source of omega 3 fatty acids, vitamin B6, B12, iron, magnesium,selenium, high quality protein and antioxidants like astaxanthin.
Salmon therefore:
1. Eases mood changes and depression
2. Lowers blood pressure
3. Relieves arthritic joint pains
4. Maintains healthy skin and prevents premature aging
5. Prevents macular degeneration which can lead to blindness
Acai berriesare good sources of antioxidants, essential fatty acids, fiber and phytosterols.
Acai berries therefore:
1. Prevent premature aging
2. Prevent constipation
Beans are good sources of vitamin B1, B5, B9, magnesium, potassium, selenium, fiber, complex carbohydrates, amino acids like tryptophan.
Beans therefore:
1. Lower blood pressure
2. Lower cholesterol levels
3. Prevent constipation
4. Support the body when it is managing stress
5. Prevent premature aging
6. Increase serotonin levels which imparts a feeling of emotional well being
Dark chocolate with at least 70 percent cocoa is a good source of antioxidants called flavonoids and magnesium. It also increases serotonin levels.
Dark chocolate therefore:
1. Improves blood flow in the brain and heart
2. Lowers blood pressure
3. Helps manage depression
4. Helps manage stress
Kale is a good source of omega 3 fatty acids, vitamin A, vitamins B3, B6, vitamin C, vitamin E, calcium, iron, lutein, zeaxanthin and indole-3-carbinol
Kale therefore:
1. Helps manage depression
2. Helps manage stress
3. Prevents anemia
4. Maintains healthy skin and prevents premature aging
5. Maintains healthy bones
6. Prevents macular degeneration that can lead to blindness
7. Prevents colon cancer
Chia seeds are good sources of omega 3 fatty acids, calcium, antioxidants and fiber.
Chia seeds therefore:
1. Maintain healthy skin and prevent premature aging
2. Maintain healthy bones
3. Prevent constipation
Eggs are good sources of vitamin A,vitamins B6, B12, vitamin D, vitamin E, calcium, magnesium, selenium, lutein, zeaxanthin and amino acids like tryptophan which increases serotonin levels.
Eggs therefore:
1. Maintain healthy skin and prevent premature aging
2. Ease mood changes
3. Help manage depression
4. Help the body build and repair itself
5. Prevent macular degeneration which can lead to blindness
Goji berries, which are also known as wolfberries, are good sources of vitamin A, vitamins B1, B2, B6, vitamin C, vitamin E, iron, antioxidants and 18 amino acids.
Goji berries therefore:
1. Maintain healthy skin
2. Prevent premature aging
Sweet potatoes are good sources of vitamin A, vitamin B5, vitamin C, calcium and potassium.
Sweet potatoes therefore:
1. Maintains healthy skin
2. Prevent premature aging
3. Prevent colds
4. Maintain bone health
5. Help manage stress
Spinach is a good source of vitamin A, vitamins B1, B3, B6, B9, vitamin C, vitamin E, vitamin K, iron, magnesium, omega 3 fatty acids, lutein and zeaxanthin.
Spinach therefore:
1. Helps alleviate mood changes
2. Helps manage stress
3. Maintains healthy skin
4. Prevents premature aging
5. Prevents anemia
6. Prevent macular degeneration which can lead to blindness
Tomatoes are good sources of vitamin A, vitamin B3, vitamin C, vitamin E, potassium and antioxidants like lycophene.
Tomatoes therefore:
1. Support the body when it is dealing with stress
2. Maintain healthy skin and prevent premature aging
3. Prevent cancer
4. Prevent macular degeneration which can lead to blindness
Yogurt is a good source of vitamin B2, B5, B12, vitamin K, calcium, phosphorous, potassium, selenium, protein and healthy bacteria.
Yogurt therefore:
1. Supports the body when it is dealing with stress
2. Maintains healthy bones
2. Maintains healthy skin and prevents premature aging
4. Helps the body build and repair itself
5. Boosts the immune system and prevents diseases
Broccoli is a good source of vitamin A, vitamin B3, B5, vitamin C, vitamin K, iron, fiber and omega 3 fatty acids.
Broccoli therefore:
1. Prevents constipation
2. Helps prevent colds
3. Prevents anemia
4. Supports the body when it is dealing with stress
5. Maintains healthy skin and prevents premature aging
6. Maintains healthy bones
Cayenne or chilli peppers are good source of vitamin A, vitamin B6, vitamin C, vitamin E and capsaicin.
Chilli peppers therefore:
1. Prevent premature aging
2. Prevent cancer
3. Prevent colds
4. Maintain healthy skin
5. Helps prevent depression
Avocados are good sources of vitamin B3, B5, B9, vitamin E, fiber, magnesium, potassium, tyrosine, glutathione and monounsaturated fats.
Avocados therefore:
1. Prevent premature aging
2. Prevent constipation
3. Help manage stress
4. Help manage depression
Garlic is a good source of vitamin A, vitamin B6, vitamin C, manganese, selenium and flavonoids.
Garlic therefore:
1. Prevents stomach cancer
2. Lowers blood pressure
3. Prevents colds
4. Helps prevent depression
5. Prevents premature aging
6. Prevents heart disease by reducing the risk of developing atherosclerosis (hardening of the arteries)
7. Prevents strokes by reducing the risk of developing blood clots
8. Lowers the bad LDL cholesterol and raises the good HDL cholesterol
9. Boosts the immune system and helps prevent infections by viruses and bacteria
Almonds are good sources of vitamin E, magnesium,calcium, iron, phosphorous, potassium, protein, fiber, polyunsaturated and monounsaturated fats
Almonds therefore:
1. Prevent premature aging
2. Prevent constipation
3. Help the body build and repair itself
Oats are good sources of vitamin B1, B3, B9, magnesium, selenium and fiber.
Oats therefore:
1. Helps regulate blood sugar levels
2. Lower cholesterol levels
3. Prevent constipation
4. Support the body when it is managing stress
5. Prevent premature aging
6. Help manage depression
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