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Top 12 Superfoods Everyone Should Eat


Superfoods are rich sources of nutrients that help lower blood pressure and contain healthy fats that reduce the risk of heart diseases. Studies show that olive oil, chia seeds, and gluten-free foods have many health benefits. Here are the best superfoods you should add to your diet.


These are full of many nutrients like minerals, vitamins, antioxidants, and fiber. Berries have the power to reduce the risk of cancer and heart diseases. You also stay safe from many other inflammatory conditions. They are also useful for immune-related problems and digestive disorders. 

Berries are used in many traditional treatment therapies, as well. Some berries to purchase are strawberries, raspberries, blueberries, cranberries, and blackberries. You can have these berries as smoothies or in your breakfast. 

Dark Leafy Greens

These green leaves are fantastic sources of many nutrients like zinc, folate, iron, calcium, vitamin C, magnesium, and fiber. Dark leafy greens are also capable of reducing the risk of type 2 diabetes and many heart problems. Carotenoids help reduce the inflammation in your body. It also prevents many kinds of cancers. Swiss chard, kale, collard greens, spinach, and turnip greens are excellent sources of nutrients. If you’re not a fan of leafy greens, try adding them to your curries, soups, smoothies, stir-fries, and salads for an extra boost of flavor. 


Eggs are a rich source of many healthy nutrients. Although there is high cholesterol in eggs, they also have choline, vitamins, vitamin A, selenium, phosphorus, and iron. There is also an ample amount of protein in eggs. The lutein and zeaxanthin present in eggs are antioxidants that are great for your eyes. Even if there are cholesterol issues with eggs, they do not cause diabetes or any heart disease. You can eat around six to twelve eggs in a week. Eggs have “good” HDL cholesterol that helps decrease the risk of heart diseases in many people.

Green Tea

Green tea is a lightly caffeinated beverage that has many health benefits. You can also purchase it in a decaffeinated version if you prefer. Green tea is so beneficial because it contains polyphenolic compounds and antioxidants. Catechin epigallocatechin gallate is one of the most known antioxidants in green tea. It can help protect you from many diseases like diabetes, heart diseases, and cancers. Green tea also provides you with many anti-inflammatory results and promotes weight loss because of the mixture of caffeine and catechins. 

Nuts and Seeds

Nuts and seeds are rich sources of vegetarian protein, fiber, and fats that are healthy for your heart. There are also antioxidants and anti-inflammatory substances present in nuts and seeds. 

Some of the most common seeds and nuts are pecans, almonds, walnuts, pistachios, Brazil nuts, peanuts, cashews, and macadamia nuts. Some popular seeds include chia seeds, sunflower seeds, flaxseeds, pumpkin seeds, and hemp seeds. Although people think that seeds and nuts increase weight, they are sometimes seen to reduce weight. 


Legumes such as soybeans, lentils, peanuts, and peas, are considered rich sources of many nutrients. They are one of the superfoods because their nutrients prevent many diseases, including heart diseases and cancers. Legumes have vitamins like Vitamin A, protein, fiber, and various minerals. Studies show that legumes have several health benefits like managing type 2 diabetes, reducing cholesterol and blood pressure levels. You can gain a healthy weight by eating legumes and beans because you feel full when you eat them. 


Garlic is a plant food that has a connection to leeks, onions, and shallots. Garlic is a rich source of vitamin C, manganese, vitamin B6, fiber, and selenium. It has a unique flavor and is known for that in your kitchen. It is surprising to know that there are many health benefits of garlic. It reduces the blood pressure levels and cholesterol in your body. Your immune system becomes strong, and there are sulfur compounds present in garlic that also help reduce the risk of heart diseases and many cancers. 

Yogurt and Kefir

Kefir is a fermented milk beverage with high amounts of calcium, protein, potassium, probiotics, and vitamin B. It is very similar to yogurt but has more probiotic strains compared to yogurt and a thinner consistency. There are many health benefits of foods like yogurt and kefir, such as lowering blood pressure, anti-inflammatory effects, reducing cholesterol, and improving digestion. 

Even people with lactose intolerance consume kefir, and it suits them. Due to the fermentation process, the healthy bacteria in the kefir and yogurt aid in lactose digestion. You can also use coconut water, coconut milk, and rice milk to make kefir. If you are buying kefir or yogurt from the market, make sure to check the added sugars.


These fish are rich sources of protein, healthy fats, potassium, B vitamins, and selenium. Salmon is also a fantastic source of omega-3 fatty acids, majorly responsible for reducing your body’s inflammation issues. Eat salmon regularly to reduce your risk of heart diseases and cancers. 

Eating salmon, along with associated medicines, help with diabetes. Salmon and other fish come in contact with many environmental pollutants and heavy metals, so limit your consumption to only three times a week.

Olive Oil

Olive oil is fantastic because of the high levels of polyphenolic compounds and monounsaturated fatty acids. 

If you add olive oil to your everyday meals, the risk of inflammation reduces. Certain other illnesses like diabetes and heart diseases benefit from the consumption of olive oil. The vitamins present, such as vitamin K and E, prevent oxidative stress, and your cells do not damage. 


Avocados are fantastic for your health because they are rich sources of many nutrients. These nutrients include vitamins, fiber, healthy fats, and minerals. 

Avocados are very similar to olive oil because they too have high monounsaturated fats. Oleic acid is present in avocados that makes them excellent for consumption. It also reduces inflammation in the human body. You can also reduce the risk of many diseases like diabetes, heart diseases, cancers, and metabolic syndrome.  


Apart from being a bright spice, you use it in your kitchen for adding flavor to many foods, and turmeric has many health benefits. It resembles ginger in its properties and has many nutrients. There is an active element present in turmeric known as curcumin, which has anti-inflammatory and antioxidant properties. 

Studies reveal that curcumin is good for your health because it effectively prevents and treats many illnesses like diabetes, cancer, and heart diseases. If you have pain or wounds on your body, turmeric is one of the best foods you can consume. You can even apply turmeric to the affected areas for quick relief. Taking it with black pepper makes the process of absorption very easy. 


Apart from these foods mentioned in the article, there are other amazing superfoods out there you should try. These include sweet potatoes, gluten-free foods with amino acids, ginger, seaweed, and mushrooms. Plant-based foods are always excellent for the health of humans. Next time you’re at the grocery store, stock up on some of these superfoods to fill your body with the nutrients it craves. 


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