Superfoods You Should Be Eating, According to a Dietitian

What are superfoods, and why should you eat them?

Superfoods can be a powerful source of nutrition, but as experts point out, your overall diet is what counts. Add our list of nutrient-rich superfoods to your daily diet for a healthier lifestyle.

In the 1990s, the term Superfood suggested a classification for foods that have health benefits.

Superfoods are not defined by law or science, but they are generally nutrient-rich foods that have a positive impact on your health.

Joy Bauer, author of “Joy Bauer’s Superfoods” and health and nutrition expert on the NBC Today Show, describes superfoods as any wholesome food with components that improve health.

These foods are usually high in healthy ingredients such as fiber, vitamins and minerals, antioxidants, and phytochemicals and low in unhealthy ingredients such as sugar, salt, and saturated fatty acids.

Experts stress that your diet is more important than any individual superfood.

A diet that is rich in fruits and vegetables, plant food, fish, healthy fatty acids, and whole grains and is limited in sugars and salts is a healthy dietary plan. This is more important than consuming any one superfood, says Joe Schwarcz.

A single food cannot provide the energy, nutrition, and health benefits needed to maintain good health.

“It’s possible to eat a healthy, balanced diet without consuming any of the superfoods that are touted, or an unhealthy, unbalanced diet that contains a superfood,” explains Schwarcz. He writes a column every week for the Montreal Gazette called “The Right Chemistry.” He is also the author of “Quack Quack”: The Threat of Pseudoscience.

You are what you eat.

It would be best if you ate well in order to promote good health. Science has given us the foundation for healthy eating and good nutrition.

Bauer says that superfoods can promote health when they are part of a healthy diet, such as the plant-forward Mediterranean Diet with proven health benefits.

Antioxidant content is one of the biggest advantages of superfoods.

“Antioxidants help neutralize the effect of free radicals, which are produced every time we breathe in oxygen,” says Schwarcz. Antioxidants can remove harmful free radicals.

Bauer suggests eating a rainbow of fruits and vegetables, especially those that are rich in antioxidants. The vibrant colors are a sign of the nutrients that offer health benefits. And the more variety you have, the better.

Schwarz suggests that you get your nutrients from food rather than expensive, overhyped green powders, supplements, and juices.


Superfoods are a great way to boost your diet. These superfoods can boost your health and power up your diet. Keep sweets, overly processed foods, and nutrient-poor foods to a minimum.


Blueberries, raspberries, blackberries, strawberries, and cranberries are all tiny fruits, but they have many benefits.

The rich colors of these tasty, nutritious nuggets are proof that they contain antioxidants, fibers, vitamins, minerals, and phytochemicals that fight disease.

Berries “are ranked No. Bauer says that berries are the best antioxidant fruit compared to the other 40 fruits. Research on the bioactive components in berries has found that they have beneficial effects on the gastrointestinal, cardiovascular, and immune systems. These berries can reduce the risk of diabetes and cancers and improve metabolic disorders as well as brain function.

Nutritional information for one cup of blueberries.

  • Calories: 84.
  • Protein: 1.1 grams.
  • Carbohydrates: 21.4 grams.
  • Fat: 0.5 grams.
  • Fiber: 3.6 grams.
  • Vitamin C: 14.4 milligrams.


Fish is a great source of Omega-3 fatty acids and B vitamins. It also contains potassium, selenium, and cardio-protective Protein. The fish that are highest in Omega-3s include salmon, tuna, mackerel steaks, anchovies, trout, and sardines.

Dietary Guideline for Americans suggests 8 ounces of fish per week for heart health. Women who are pregnant or breastfeeding should consume 8-12 ounces of fish low in mercury. Fish is also good for your bones, helps you lose weight, and reduces the risk of Alzheimer’s disease and rectal and colon cancer.

Nutritional information for 3 ounces of cooked salmon:

  • Calories: 175.
  • Protein: 23.6 grams.
  • Carbohydrates: 0 grams.
  • Fat: 9 grams.
  • About 1,000 milligrams of omega-3 fatty acid (EPA and DHA).
  • Vitamin B12: 4.9 micrograms.
  • Niacin B3: 8.6 mg

Dark Leafy Greens

Dark leafy vegetables are rich in vitamin A, folate, iron, and calcium.

Dark leafy greens contain more nutrients than multivitamins. “The darker the leafy greens, the more nutrients there are,” Bauer notes.

These superfoods include kale, Swiss chard, and collard greens. These superfoods are believed to reduce heart disease risk and inhibit some types of cancer. American Institute of Cancer Research identified kale as an example of a food that may reduce the risk of developing cancer. According to another research, dark leafy greens can also help slow down cognitive decline.

Nutritional information for 1 cup kale.

  • Calories: 33.
  • Protein: 2.9 grams.
  • Carbohydrates: 6.7 grams.
  • Fat: 0.6 grams.
  • Fiber: 1.3 grams.
  • Vitamin A: 885 micrograms.
  • Vitamin K: 547 micrograms.
  • Vitamin C: 80.4 milligrams.

Nuts, seeds, and other nuts

Bauer says that nuts and seeds are rich in nutrients, contain healthy fats, and are an excellent source of Protein from plants. They also contain fiber and healthy fats, making them a perfect food for nature.

These foods are also high in minerals, vitamins, and polyphenols, which have been shown to possess antioxidant and antimicrobial qualities. The plant-based omega-3s are found in flaxseeds, walnuts, and chia seeds.

Superfood seeds and nuts include hazelnuts and Brazil nuts. Superseeds are sunflower, chia and flax seeds, pumpkin, hemp, hazelnuts, Brazil nuts, and hazelnuts.

A daily handful of nuts or seeds is associated with many positive health outcomes. These include a reduced risk of cardiovascular disease, diabetes, and weight loss.

Nutritional information for one ounce of Chia seeds:

  • Calories: 138.
  • Protein: 4.7 grams.
  • Carbohydrates: 12.3 grams.
  • Fat: 8.7 grams.
  • Fiber: 9.8 grams.
  • Calcium: 177 milligrams.
  • Phosphorus: 265 milligrams.
  • Omega-3 fatty acid: 4,915 mg

Nutritional information for one ounce of walnuts

  • Calories: 185.
  • Protein: 4.3 grams.
  • Carbohydrates: 3.9 grams.
  • Fat: 18.5 grams.
  • Fiber: 1.9 grams.
  • Omega-3 fatty acid: 2,570 milligrams
  • Omega-6 fatty acid: 10,660 mg

Olive oil

Olive Oil is a healthy Mediterranean Diet. It’s also a great source of Vitamin E as well as polyphenols, healthy fats, and healthy fats. Olive oil can lower LDL cholesterol and reduce the risk of heart disease. It also helps to lower cancer risk. These health benefits are attributed to anti-inflammatory and antioxidant properties.

Nutritional information for one tablespoon of olive oil:

  • Calories: 119.
  • Fat: 13.5 grams.
  • Saturated fat: 1.9 grams
  • Monounsaturated fat: 9.9 grams
  • Polyunsaturated fat: 1.4 grams
  • Vitamin E: 1.9 milligrams.
  • The types of phenols and antioxidants vary.

Avocados and avocado oil

Avocado is a super-nutritious fruit that contains vitamins C, E, and K, as well as potassium, beta carotene, lutein, and omega-3 fatty acids.

It is rich in monounsaturated fatty acids and magnesium that help reduce inflammation. This helps to manage blood pressure and sugar.

The health benefits of exercise include reduced risks of heart disease, diabetes, and obesity.

Bauer says that ” Avocado Oil has the same heart-healthy benefits as olive oil and a higher Smoke Point.”

Nutritional information for half an Avocado:

  • Calories: 120.
  • Protein: 1.5 grams.
  • Carbohydrates: 6.8 grams.
  • Fiber: 5 grams.
  • Sugars: 0.2 grams.
  • Fat: 10.8 grams.
  • Saturated fat: 1,5 grams
  • Monounsaturated Fat: 7.3 grams
  • Vitamin K: 14 micrograms.
  • Folate: 60 micrograms.
  • Vitamin C: 6 milligrams.
  • Potassium: 345 milligrams.

Beans, peas, and lentils

Legumes are a great source of Protein, fiber, and B vitamins from plants. They also contain magnesium, potassium, folate, and plant proteins. They are cost-effective.

They can also help with weight control, provide anti-inflammatory benefits, and may help build immunity. According to some research, they can also aid in weight control and provide anti-inflammatory effects, as well as help build immunity.

Nutritional information for one cup of black beans cooked:

  • Calories: 227.
  • Protein: 15.2 grams.
  • Carbohydrates: 40.8 grams.
  • Fat: 0.9 grams.
  • Fiber: 15 grams.
  • Folate: 256 micrograms.
  • Iron: 3.6 milligrams.
  • Magnesium: 120 milligrams.
  • Potassium: 611 milligrams.

Fermented dairy

Greek Yogurt is an example of fermented milk. It contains Calcium, potassium, B vitamins, and often Vitamin D. These are all beneficial for Bone Health. They also contain bacteria or probiotics that help promote gut health.

Fermented food offers health benefits, including positive effects on cardiovascular disease, cancer, high cholesterol, diabetes, the immune system, inflammation, and more.

Nutritional information for one cup of plain Greek yogurt with whole milk:

  • Calories: 220.
  • Protein: 10.7 grams.
  • Carbohydrates: 7.1 grams.
  • Fat: 16 grams.
  • Calcium: 300 milligrams.
  • Vitamin B12: 1.4 micrograms.
  • Brands vary in their probiotics.


Leave a Reply

Your email address will not be published. Required fields are marked *