20 Superfoods You Should Be Eating


The Best Superfoods for a Healthy Body and Mind

We are what we eat. And by eating right, we can achieve ensure our bodies are in the best shape for optimum function. Adding superfoods to your diet is the best way to maximize the health benefits from your food. Here we have featured food that battles life-threatening diseases, reverses the effects of aging, and assists you in staying happy and healthy.

Our list of top 20 superfoods for a healthy body and mind:

  1. Green Tea and white tea.

Green tea has been used as a superfood for centuries. Drinking green tea keeps neurotransmitters in the brain from degrading. Green tea is also known to increase focus and problem-solving abilities in the brain by boosting activity in the dorsolateral prefrontal cortex.

White tea has high levels of catechins. Catechins are a group of antioxidants known to reverse the effects of aging.

  1. Spinach.

Spinach is a widely available superfood with brain-boosting qualities. This leafy green vegetable contains lutein, which prevents cognitive deterioration. Spinach is also rich in numerous nutrients that boost the body’s immunity.

  1. Avocados.

Avocados are one of the best fruits on earth. They are packed with five different antioxidants that help in maintaining healthy skin, hair, and digestive system. Avocados also contain carotenoids which have previously been thought to help preserve orange vegetables and fruits.

  1. Dark chocolate.

Dark chocolate contains flavonoids that help reverse the effects of UV light, leaving your skin moisturized and evenly toned. Dark chocolate also enhances blood flow to the brain. Always eat chocolate with cacao levels of 70% or more.

  1. Beans.

Beans are actually an awesome supply of potassium, fiber, and B-vitamins which clean your bowels and boost transportation of nutrients to cells. Anthocyanins in beans are known to improve brain function.

  1. Fish.

Fish easily makes it to the top 20 superfoods for a healthy body and mind list. Fish like sardines, Alaskan salmon, and herring are shimmering with omega- fatty acids which are vital for brain development and function. Slow the aging process by using omega-3 in fish to fight inflammation.

  1. Berries.

Berries are known to supply the body with riboflavin and a horde of other vitamins. Consumption of berries also boosts brain health by preventing mental decline. Berries contain phytochemicals, which fight and prevent diseases like cancer, ulcers, and diabetes.

  1. Brussel sprouts.

Brussel sprouts are effective in preventing cancer. They inhibit abnormal cell growth and take care of the cardiovascular system.

  1. Lemon.

A single lemon a day is enough to take care of vitamin C deficiency. Lemons also help in boosting HDL cholesterol levels in the body. Mixing lemon with honey and water will help you realize its full benefits, which include assimilation of higher levels of antioxidants.

  1. Walnuts.

Walnuts are packed with large amounts of alpha-linolenic acid, which is omega-3 derived from plants. This kind of omega-3 is known to replenish cell membranes while boosting transport in cells. Walnuts are a good source of vitamin E.

  1. Broccoli

Broccoli will readily supply Vitamins C and K. It is also a good source of calcium which is good for your bones, brain cells, and maintain your body temperature.

  1. Sweet potatoes.

Sweet potatoes are usually overlooked but are a serious superfood. The healing qualities of these roots will close wounds and scars in no time. Sweet potatoes are definitely a good source of vitamin D, C, and B6. Carotenoids in sweet potatoes will also make your heart muscles stronger and can help protect your vision.

  1. Tomatoes.

Tomatoes are great for salads. They are also great for skin and the heart. Apart from boosting metabolism and supplying the body with folate, Vitamin A, C, and biotin, tomatoes may also help prevent many forms of cancer.

  1. Asparagus.

Kick out the junk out of your wonderful body with asparagus. It’s packed with antioxidants and nutrients beneficial for the brain, and is one of the few foods that can help clean the liver.

  1. Chia Seeds.

Chia seeds are a wonderful superfood. They’re rich in minerals, antioxidants, and protein. They also have fiber, both soluble and insoluble, which promotes regular bowel movements. Chia seeds swell up to 5 times their size when put in liquid. Since chia seeds are tasteless, you can add a spoonful or two to oatmeal or smoothies and feel fuller faster.

  1. Barley.

This fiber-rich cereal supports bacteria vital for intestinal health. Barley also contains selenium, a powerful antioxidant helpful in combating cancer and heart disease.

  1. Cinnamon.

Cinnamon bark has essential oils known to keep blood sugar in check and prevent inflammation. These essential oils also have antimicrobial qualities that inhibit the growth of unhealthy bacteria.

  1. Oranges.

Oranges help to reduce blood pressure and cholesterol thanks to phytonutrient hesperidin. Liminoids in oranges have also been proven to prevent 6 types of cancer.

  1. Sauerkraut.

Sauerkraut, like many other fermented foods, contains probiotics. These are living organisms that exist in foods and boost intestinal health while alleviating conditions like lactose intolerance. Sauerkraut is packed with infection preventing vitamins like B vitamins and vitamin C.

  1. Apples. 

Apples are a sure way to keep the doctor away. Apples have both soluble and insoluble fiber to help lower cholesterol and ensure a healthy digestive system. Apples are one of the few foods that contain no fat, cholesterol, or sodium.

Get more info on superfoods here:

Eating these 20 superfoods as part of a balanced diet can help your body and mind stay healthy. Incorporate exercises, good habits, and enough rest to boost the benefits of these foods for your overall well-being.

darrylDarryl Landry is a health and survival enthusiast. He is the chief editor at Authorized Boots. He and his team of writers enjoy documenting their experiences in the outdoors and share the knowledge accumulated over years of practice. Read more about him and his team’s journey at Authorized Boots.


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The mission of Outdoor Sports Guide Magazine is to inspire and educate endurance athletes and outdoor enthusiasts in the Mountain West through well-written content on adventure, travel, gear, health, fitness, nutrition, industry news, profiles, and ski resort information.

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