Salmon and Sardines
Salmon and sardines are superfoods that supply omega-3 fatty acids, essential fats that lower the risk of heart disease. Wild-caught salmon is best because wild salmon eat a natural diet filled with omega-3 fats, according to DukeHealth.org. Sardines are also a source of vitamin D, vitamin B12 and selenium, and a 3 oz. serving has the same amount of calcium as a glass of milk.
Nuts — especially walnuts, hazelnuts, pistachios, almonds and pecans — are superfoods with a variety of health benefits. Nuts are a source of antioxidants that fight free radicals and are also rich in healthy fats, which prevent heart disease by lowering harmful LDL cholesterol and raising beneficial HDL cholesterol.
Blueberries are a superfood that contain high levels of antioxidants and may even help maintain a healthy brain, according to Dr. Natalie Digate Muth of the American Council on Exercise. Both fresh and frozen blueberries are also sources of fiber and vitamin C.
Avocados are filled with monounsaturated fats that lower your risk of heart disease. They’re also a rich source of potassium, fiber, folate and vitamins C, E and K. Avocados also contain a natural cholesterol-lowering substance called beta-sitosterol.
Quinoa is a grain-like seed with a nutty flavor that’s high in protein, fiber and iron. The high-quality protein in quinoa is complete, meaning it contains all nine essential amino acids. It’s also a source of potassium, magnesium, phosphorus, zinc and copper.
Dark chocolate is a superfood that may benefit your health due to its high percentage of cacao. Its just as high or higher in antioxidants than most types fruits and vegetables, according to the Mayo Clinic.
Broccoli belongs to the cruciferous vegetable family, a nutritious group that includes broccoli sprouts, kale, collard greens, cabbage, kohlrabi, bok choy, arugula, watercress, wasabi and cauliflower. These vegetables are a rich source of glucosinolates, sulfur-containing compounds that may help prevent several types of cancer, according to the Linus Pauling Institute. Some studies recommend eating at least five servings of broccoli or other cruciferous vegetables per week.