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Over 100 Super Foods for a Super You

Include These Foods for Maximum Body Benefits

-- By Becky Hand, Licensed & Registered Dietitian

Faster than a speeding bullet…
More powerful than a locomotive…
Nutrient-packed with health enhancing properties…


Here come the SUPER FOODS!

These foods benefit your body in so many ways. They power your brain, and correctly and efficiently fuel your body. Super foods fight infection, enhance your immune system, and protect against diseases such as osteoporosis, heart disease, certain cancers, diabetes, and respiratory infections.

While this list of super foods may be longer than most, it shows that great things do come in small packages. These foods are not only healthy, but they're also affordable, familiar, and readily available at regular grocery stores and farmers markets. With so many choices, you'll discover just how easy it is to eat super healthy every day…even when on a tight budget.

This is an all-inclusive list, but some foods might not be right for your tastes, preferences or health goals. Remember that no single food can provide everything you need to be healthy. That's why it's important to choose a variety of super foods from each category to meet your daily nutrition needs.


Vegetables
 
Asparagus
Avocados
Beets
Bell peppers
Broccoli
Brussels sprouts
Cabbage
Carrots
Cauliflower
Collard greens
Crimini mushrooms
Cucumbers
Eggplant
Garlic
Green beans
Kale
Mustard greens
Onions
Peas
Portobello mushrooms
Potatoes
Pumpkin
Rainbow chard
Romaine lettuce
Shiitake mushrooms
Spinach
Summer squash
Sweet potatoes
Swiss chard
Tomatoes
Turnip greens
Winter squash
Yams


Calcium-Rich Foods
 
Almond milk
Chia seeds
Cottage cheese, low fat
Dark leafy greens
Kefir
Milk, skim or 1%
Rice milk
Sardines
Seaweed
Yogurt with active cultures, low fat

Fruit
 
Apples
Apricots
Bananas
Black olives
Blackberries
Blueberries
Cantaloupe
Cherries
Cranberries
Figs
Grapefruit
Grapes
Honeydew melon
Kiwifruit
Lemons
Limes
Nectarines
Oranges
Papaya
Peaches
Pears
Pineapple
Plums
Prunes
Raisins
Raspberries
Strawberries
Watermelon



Grains
 
Amaranth
Barley
Brown rice
Buckwheat
Bulgur
Millet
Oats
Quinoa
Rye
Spelt
Triticale
Wheat berries
Whole wheat breads, cereal, pasta
Wild Rice
Proteins
 
Almonds
Beef, lean
Black beans
Cashews
Chicken, skinless
Chickpeas
Egg whites
Eggs
Fish, unbreaded
Flaxseed
Hemp seeds
Hummus
Kidney beans
Lima beans
Lentils
Miso
Navy beans
Nutritional yeast
Nuts
Peanut butter, natural
Pinto beans
Pork, lean
Pumpkin seeds
Salmon, canned or fresh
Sesame seeds
Sunflower seeds
Tahini
Tempeh
Tofu
Tuna, canned or fresh
Turkey, skinless
Walnuts
Wild game, skinless


Miscellaneous
 
Black garlic
Coconut oil
Dark chocolate
Dark cocoa powder
Green tea
Matcha tea
Olive oil
Saurkraut and other fermented foods
Turmeric

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