30 Powerhouse Foods for a Better Body

Concerned you’re not getting enough nutrients in your diet?

Then eat whole foods from all the colors of the rainbow to yield powerhouse nutrients and energize your body for better health and strong bones.

1. Spinach is a nutritional powerhouse of folic acid, vitamins C and K, bioflavonoids and iron. Also rich in lutein which reduces the risk for cataracts and macular degeneration.
2. Berries, especially blueberries are loaded with antioxidants, phytonutrients, high in fiber and water and low in calories.
3. Broccoli builds strong bones with vitamin K and contains fiber for weight control and healthy digestion along with vitamins A and C.
4. Sweet potatoes are high in vitamins A and C plus calcium and potassium. This bright orange vegetable is a healthy choice for dinner. Cut 1-2 inch slices lightly dipped in olive and cinnamon then baked.
5. Tomatoes provide a higher level of the cancer fighting antioxidant lycopene than any other fruit or vegetable. Interesting fact: cooked tomatoes are higher in lycopene than fresh tomatoes.
6. Nuts are loaded with heart healthy fats, disease fighting antioxidants, fiber and protein. To keep fat intake down eat only a handful as a snack twice daily.
7. Beans are low in fat, high in protein, magnesium, potassium and carbohydrates. The insoluble fiber in beans helps lower cholesterol and the soluble fiber aids in healthy digestion.
8. Kiwi is a good source of fiber, potassium, vitamins A and C plus one of the few fruits that provides the antioxidant vitamin E.
9. Apples have vitamin C, antioxidant quercetin, soluble and insoluble fiber. All nutrients good for maintaining weight, lowering cholesterol, heart and stroke prevention.
10. Cranberries contain polyphenols and anthocyamins, both compounds that provide antioxidant and anti-inflammatory protection against heart disease and cancer.
11. Acai berries are grapelike fruits native to South America rainforests. The juice contains powerful antioxidants and flavonoids providing heart disease and cancer prevention.
12. Pomegranate contains super-antioxidants that helps fight breast and prostate cancer. Also helps prevent osteoporosis, slow Alzheimer’s, lower blood pressure and cholesterol and protect arteries.
13. Squash contains fiber plus has more beta-carotene that mangoes helping fight against cancer, heart disease and cataracts.
14. Avocados are high in the good fat, monounsaturated helping to lower cholesterol and improving heart health.
15. Kale is a member of the cabbage family and has more nutrients than any other green leafy vegetable. Packed with antioxidants it’s beneficial to preventing cancer and heart disease.
16. Peppers of all colors and flavors are the richest source of vitamin A and C and contain phytochemicals providing strong chronic disease fighting antioxidants.
17. Edamame or boiled green soybeans are a healthy alternate for protein sources that are high in cholesterol and saturated fat.
18. Cinnamon may help decrease inflammation, fight bacteria, regulate blood sugar levels after meals and reduce the amount of stored fat.
19. Ginger is considered a super spice with many health benefits; reducing inflammation, fighting cancer, eliminating heartburn, reliving nausea and numbing pain.
20. Chia seeds are a plant source of omega-3 fatty acids that are high in antioxidants, fiber, protein and minerals. These powerhouse seeds are good for heart and artery health, healthy digestion and reducing inflammation.
21. Green tea contains the powerful antioxidants catechins that targets free radicals which damage DNA contributing to cancer and heart disease. Consume 4 cups of herbal tea daily to inhibit growth of cancer cells.
22. Quinoa is a healthy grain high in protein, fiber and iron, zinc as well as vitamin E and selenium helping lower the risk for diabetes and heart disease.
23. Oatmeal is rich in magnesium reducing the risk of type 2 diabetes and fiber providing heart and immune system protection.
24. Barley is a rich source of soluble and insoluble fiber helping lower cholesterol and reducing risk for heart disease.
25. Buckwheat is high in fiber, protein and magnesium naturally lowering blood pressure and reducing cholesterol.
26. Salmon is a good source of heart healthy omega-3 fatty acids, low in calories, high in protein, iron and low in saturated fat.
27. Greek yogurt with probiotics has twice the protein, less lactose than regular yogurt so it’s easier to digest improving digestive health.
28. Eggs are high in protein and contain 12 vitamins and minerals including choline for brain development and memory.
29. Almond milk is non-dairy higher in calcium and protein and potassium and vitamin D for healthy bones.
30. Dark chocolate containing 70% cacao or more lowers LDL bad cholesterol and increases HDL good cholesterol reducing the risk for heart disease.

Whew! Now that’s a powerhouse list of superfoods.

Get these added to your next grocery shopping list and reduce your risk for cancer and chronic diseases.

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