Wellness in a Year: Try Our List of 52 Superfoods

With everything from acai berries to whole wheat English muffins, we’ve assembled the top 52 super-foods to help you pick the ones that might benefit your wellness. Add a new super-food to your diet every week, and soon you’ll have a whole arsenal to help you protect your wellbeing.

 

1. Acai Juice: Rich in anthocyanin, acai boosts the antioxidants that fight diseases in your blood stream.

 

2. Apples: The content of the antioxidant Quercetin in apples reduce your risk of lung cancer.

 

3. Avocados: The healthy fat in avocados helps your body to absorb nutrients and promote weight loss.

 

4. Asparagus: This natural diuretic is rich in bone-building vitamin K.

 

5. Blueberries: These are great for preventing memory loss.

 

6. Brazil nuts: One Brazil nut contains an entire days’ worth of selenium, which protects you against heart disease and cancer and boosts your immune system.

 

7. Blackberries: These are packed with disease-fighting antioxidants.

 

8. Baked potatoes: The potassium content in baked potatoes helps to lower blood pressure.

 

9. Barley: This lowers cholesterol and helps the regulate your blood pressure due to fibre and beta-glucan.

 

10. Bananas: The potassium and resistance-starch fibre in bananas promote weight loss.

 

11. Broccoli sprouts: These contain 10% more cancer preventing glucoraphanin than regular broccoli.

 

12. Bran flakes: This cereal promotes heart health and weight loss.

 

13. Black beans: To promote artery health, you need the protein, fibre and antioxidants found in black beans.

 

14. Brown rice: Being a great source of magnesium means that brown rice helps in energy production and the strengthening of bones.

 

15. Brussels sprouts: The glucosinolates in Brussels sprouts fight cancer.

 

16. Bok choy: This is rich in calcium.

 

17. Cauliflower: Cancer-fighting glucosinolates are also found in Cauliflower.

 

18. Collard greens: These are loaded with vitamins and nutrients.

 

19. Canned pumpkin: This helps you fight cancer with beta-carotene and alpha-carotene.

 

20. Canola oil: This heart-healthy oil contains alpha-linolenic acid and vitamin E.

 

21. Dried tart cherries: Anthocyanins work to lower cholesterol and regulate blood sugar.

 

22. Edamame: The immature soy beans in Edamame lower cholesterol.

 

23. Eggs: These are high in protein and low in calories.

 

24. Fat-free milk: You need fat-free milk for your bones, muscles and energy levels.

 

25. Flaxseed: Flaxseed helps prevent certain types of cancers.

 

26. Grapes: Thanks to antioxidant resveratrol, grapes work hard to fight diseases.

 

27. Greek yoghurt: This contains twice as much protein as regular yoghurt.

 

28: Kiwi: Vitamin C-rich Kiwi reduces asthma symptoms.

 

29. Lentils: This meat-free protein source is packed with fibre and B vitamins.

 

30. Mustard greens: Rich in vitamin K, mustard greens bolster healthy bones.

 

31. Oranges: As well as vitamin C, oranges are rich in calcium.

 

32. Olives: Heart-healthy monounsaturated fat is found in olives.

 

33. Oysters: Full of iron, zinc and selenium, oysters help keep the immune system strong.

 

34. Prunes: These are loaded with bone-strengthening polyphenols.

 

35. Peanut butter: For blood vessel health, peanut butter provides the amino acid, arginine.

 

36. Salmon: This is rich in omega-3s.

 

37. Steel-cut oats: These less-processed oats contain fibre and aid weight loss.

 

38. Spinach: The vitamin K in spinach promotes strong bones and blooding clotting ability.

 

39. Strawberries: Loaded with ellagitannins, strawberries prevent certain types of cancer.

 

40. Sardines: These provide omega-3 fats and vitamin D.

 

41. Scallops: These are a low calorie source of protein.

 

42. Shitake mushrooms: Shitake mushrooms are rich in vitamin D.

 

43. Sweet potatoes: These protect your immune system and vision.

 

44. Soy milk: A plant protein source with as much calcium and vitamin D as cow’s milk.

 

45. Sunflower seeds: These have a high vitamin E content.

 

46. Tea: Black and green tea prevent hardening in your arteries.

 

47. Tomato sauce: This actually contains more lycopene than fresh tomatoes.

 

48. Turkey breast: Turkey is a low-calorie source of protein.

 

49. Wheat germ: This contains vitamin E and selenium.

 

50. Walnuts: The omega-3 fatty acid found in walnuts – alpha-linolenic acid – improves memory and coordination.

 

51. Watercress: This packs a huge punch against cancer with it’s cancer-fighting phytochemicals.

 

52. Whole wheat English muffins: These provide a low-calorie source of fibre.

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