Fat Loss Nutrition

20 Superfoods You Need on Your Healthy Food List

 

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Let’s talk about superfoods.

You’ve heard all the hype, your friend talks non-stop about how superfoods have “changed her life,” and now you want to start incorporating some of these foods into your diet.

That’s awesome! Superfoods are fruits and veggies that are especially nutrient rich and beneficial to your health. Superfoods help to keep your body functioning properly (which can also mean more weight loss!).

But do you ever find yourself feeling overwhelmed at the grocery store, trying to buy enough of these “superfoods”? It’s hard to know which ones to buy or even where to start.

Well it must be your lucky day because I’ve put together a list of the 20 superfoods you need to include on your healthy foods list!

There’s no need to fear superfoods my friends… embrace them!

P.S. at the bottom of this blog post I included a free healthy foods list printable with all the foods I mention here. You’re welcome 😉

Spinach

Yeah, yeah… you’ve all heard about spinach plenty of times! But do you really know why this original super green is so important?

Spinach is richly dense with potassium, iron, calcium, folate, vitamin A, zinc, beta carotene, and manganese just to name a few! These nutrients promote healthy eyes, brain functions, maintains good blood pressure and strengthens muscles, fights inflammation, and boosts your metabolism.

Spinach can be added into a smoothie, eaten raw, or even sauteed into a dish. It’s really quite versatile!

Really, the list can go on… but just from those listed benefits I’m sure you will all add some spinach to your cart next shopping trip!

Dandelion

dandelion-root

I’m sure when you hear dandelion you’re probably thinking, “why would I want to eat a weed that grows in my yard?” But just wait until you hear how impactful this little yellow plant really is!

Dandelions are densely packed with nutrients such as calcium, and antioxidants like vitamin C and luteolin. They help to stimulate liver functions, lower blood pressure, aid in digestion, and even help to stabilize insulin. Not only that, it is a natural diuretic which helps with weight loss and fat loss!

The entire dandelion plant can be eaten, including the leaves and roots. It can be blended into a shake or a smoothie, the leaves and roots can be sauteed or chopped, the flower can be pressed and made into wine, and the entire plant can be dried and sprinkled into just about anything.

The taste is relatively bitter, so it can also be used to counter something that is too sweet. The possibilities are endless like a field full of dandelions!

Green Beans

The green bean should be called the “super green” bean! This crisp little legume is packed with so many nutrients, it’s the perfectly delicious addition to any meal!

While these beans are low in calories, have no fat and no cholesterol, they also offer a powerful dose of vitamins and minerals. A good serving of green beans will give you vitamins A, K, C, B6, and minerals such as calcium, potassium, and iron. They are also a great source of folic acid and fiber!

Adding green beans into your regular diet will give you so many health benefits including boosted weight loss from the fiber content, bone health, strengthened immune system, and they even help keep your eyes healthy!

Green beans can be cooked, sauteed, added to casseroles, or eaten raw. Talk about the super green bean! Don’t hesitate to add these babies to your healthy food list next shopping trip.

Kale

Kale Chips

We’ve all heard plenty about kale recently, so some of you may feel like it’s been just one of those health food trends that will die down. That’s not the case though!

There’s a reason kale is the king of the super greens! Kale is one of the most nutrient dense foods in the world! Yes, you read that right… in the world! A cup of raw kale (about 2.4 oz) contains minerals like magnesium, potassium, vitamins B6, A, K, C, and supplies the omega-3 fatty alpha linolenic acid. Talk about packing a punch!

Kale can be used in salads and many different dishes, and can even be baked as healthy chips! Not to mention you can add them into a smoothie, like this green smoothie recipe using IdealShake.

All hail the kale!

Olives

Green olives were those funny, squishy fruits that we all loved to put on our fingers as kids, right? Now as adults we can hopefully appreciate these super greens for the health supporting powerhouses that they are!

Olives may be small, but they contain lots of health boosting nutrients! Antioxidants help strengthen your immune system and battle against inflammation, healthy monounsaturated fats boost healthy cholesterol and lower blood pressure, and fiber helps stimulate weight loss.

Adding some green olives onto your healthy food list will benefit you and your body in so many ways! Plus they are so fun and easy to snack on, try eating a bowl of 10-12 olives next time you’re feeling snacky!

Wheat Grass

healthy green detox juice

I know the initial idea of literally eating grass is weird. I mean, cows eat grass! But, if you can get over that mindset I promise you it’s something well worth adding into your diet. The health benefits are undeniable!

Wheat grass contains a wide variety of valuable nutrients such antioxidants, vitamin C, and amino acids. However, the nutrient that stands out, and gives it such a right green color, is the amount of chlorophyll!

Yes, the thing you may remember learning about in high school biology is chlorophyll. But what you probably don’t know is that it is a necessity to your bodies to help cleanse and detox your livers, strengthen your blood against free radicals, and also boosts your energy!

You can get your wheat grass in several ways including pill or tablet form from the dried and ground powder, or the most common way is when it is juiced. So do yourself a favor and grab a shot of wheat-grass juice and cheers to your super green boosted health!

Brussels Sprouts

I know brussels sprouts seem to be the arch enemy of most children at the dinner table! Even most adults shy away from these crunchy and delectable super greens. However, if a peace treaty can be made, these super green veggies are incredibly beneficial to you and should be added onto your healthy food list!

Just like most vegetables, they are low in fat and sodium, and high in vitamins and minerals such as fiber, calcium, potassium, and vitamins A & K, and more vitamin C than an orange!

Eating these sprouts will lower your cholesterol, boost your immune system, and can help reduce inflammation.

So give brussels sprouts a second chance and feel the difference they can make!

Avocado

avocados cut in half

These days, avocados seem to be all the rage. But it’s for good reason, these super green fruits are amazingly healthy. And yes, I did say fruit!

While most fruits are primarily carbohydrates, the avocado is rich with omega-3 fatty acids, which are the healthy fats. These are the fats that you need to eat to lose and maintain healthy weight. Seriously, eat healthy fat to lose fat guys!

These smooth super greens on average contain over twenty essential vitamins and minerals, as well as 2 grams of protein, and15 grams of those healthy fats. Not to mention there’s no sodium or cholesterol.

Avocados can be added in with your scrambled eggs, a fresh salad, or eaten smashed over a piece of whole wheat toast. Try putting some avocado into your next IdealShake too, like this one!

Ashwagandha

Ash..what? Ash-wah-gone-dah. This incredibly healthy root is considered a superfood, because of the density of nutrients. The health benefits and nutrients make it an undeniable addition to anyone’s healthy diet!

While the ashwagandha plant actually does produce flowers and some fiery-orange fruits, the actual root is what holds the most nutrients. Ashwagandha contains high amounts of withanolides which help fight inflammation. It is also commonly used to help battle stress and anxiety, and lower blood pressure.

With all of these health benefits, it seems smart to grab some ashwagandha at your local health foods store! It’s available in powdered form generally, and of course we made sure to add this super powerful root into our blend of IdealGreens!

Kiwi

kiwi

These strange, fuzzy little fruits may not seem that impactful on your health, but the juicy green centers are packed with essential nutrients that your body needs!

The super green centers of a kiwi offers incredibly high amounts of vitamin C, as well as other antioxidants and minerals that support a healthy immune system. Kiwis also contain serotonin, which is a sleep aid will help you sleep better and longer at night! Sleep is HUGE when it comes to being healthy and maintaining healthy weight loss!

Kiwis can be eaten by themselves, or toss them into a salad! They are definitely worth adding to your healthy food list!

Beet Greens

Have you ever noticed the dark leafy greens on the top of a beet? No? Well honestly I had’t either, until I realized that those beet greens are part of the super green group and that I needed to pay them some attention!

While the actual beet in itself has many health benefits, the leafy greens are also amazing! Beet greens contain more vitamin, mineral, and nutrient content than the beetroot, especially having high levels of  B-carotene, lutein, vitamins K, C, and A, and potassium, and folate. In this case, green definitely means go!

Beet greens can be prepared just like spinach or kale, and can be used in salads or smoothies, or added into just about any sort of dish!

Cucumbers

cucumber

We all have eaten plenty of cucumbers in our lives. They are in almost every salad ever created, and available in those veggie trays we serve at parties. It’s become one of those overlooked veggies, but you seriously can’t ignore the nutritional powerhouse this super green offers!

Cucumbers are mostly made of water, 95.2 percent to be exact, which is fantastic to keep you hydrated and detox your body! They also contain potassium, flavonoids, vitamin K, are low in in calories and contain no sodium.

Cucumbers have incredible anti-aging properties, are rich in fiber and help with digestion, strengthen your bones, help reduce inflammation, and even support your heart health.

So next time you’re writing out your healthy food list, definitely be sure to add a few cucumbers on there! They are the perfect crunchy little snack you can eat with some hummus, or you can throw them into a salad or a smoothie!

Chlorella

If you’re like me, you may have no idea what chlorella is! It is actually a single cell algae that is incredibly nutrient dense! Think it sounds weird to eat some algae? Wait until you hear how good it is for you!

Chlorella contains incredible amounts of vitamin C, Vitamin B6, carotenoids, iron, and especially chlorophyll! This powerful super green can help your body fight infection and bacteria, helps to promote a healthy digestive system, and even helps to detox your blood and liver! So amazing!

Since no one out there probably wants to eat an algae salad, chlorella is generally found in the dried powder form. Just like in IdealGreens, powdered chlorella is easy to add to a smoothie or fruit juice! The health benefits are well worth trying something so new!

Green Tea

Green Tea Powder

Green tea has hit the ground running in the healthy food world. But is it really worth all the hype? I’ll give you a spoiler alert: it totally is!

When it comes to green tea, Christopher Ochner, a research scientist in nutrition at the Icahn School of Medicine, says, “It’s the healthiest thing I can think of to drink.” It’s packed with antioxidants, helps to lower your blood sugar and blood pressure, and is a natural source for energy! Not to mention, it is a great weight loss stimulant!

Now if you’re not convinced yet to add some green tea to your healthy food list yet, I’ll be over here sipping on some until you change your mind! 🙂

 Spirulina

Here’s another one of those super weird algaes. But just like chlorella, spirulina is so nutrient dense it is worth adding into your diet!

A tablespoon of spirulina contains 4 grams of protein, vitamins B1, B2, and B3, copper, iron, and is only 20 calories! This algae can help lower cholesterol, builds muscle endurance, and is a wonderful detoxifier.

Spirulina is also commonly found in a dried powder form. It is another super awesome super green that we’ve made sure to include in our IdealGreens superfood blend! Instead of having to track down such an obscure algae at a specialty foods store, you can simply scoop out a serving and add it to your next shake.

Adding spirulina and IdealGreens into your diet will give you so many health benefits such as a boosted immune system and minimized inflammation!

 Broccoli

broccoli

A lot of people just really don’t give broccoli enough credit. I constantly battle with my kids to get them to eat it! Yet, adults struggle choosing to eat this dark green vegetable sometimes too.

Broccoli is a super green because of its’ high content of fiber, vitamin C, potassium, vitamin B6, and antioxidants just to name a few! Seriously, there is so much packed into those crunchy little “mini-trees”, and they help your body in a number of ways including heart health and digestion.

Don’t forget to pencil in some broccoli onto your next healthy foods list, because your body will definitely thank you! Eat it raw and dip it into some ranch, add it to your salad, or even bake it!!

Ginger

Ginger is another healthy root, which will add even more vitamins and nutrients into your diet! Ginger has long been used in the health and healing world, so there’s a good reason it continues to be considered a “superfood.”

Ginger has long been used to help alleviate nausea, muscle soreness, reduce inflammation, and help lower blood sugar. It contains nutrients and bioactive compounds that do some serious immune system support.

So go ahead, add some ginger to your regular diet, and add some benefits to your health!

Bell Peppers

green bell pepper

Green peppers are the the sometimes forgotten member of the super greens. Their colorful yellow, orange, and red family members may sometimes steal the show, but when it comes to nutrition the green ones are the way to go!

Adding a 1 cup serving of green peppers will give you a number of vitamins and nutrients such as fiber and vitamins C and E. Also, each crunchy bite contains little calories and has no fat! Eating green peppers helps you maintain a healthy weight due to the fiber content, and also helps to strengthen your immune system to fight germs and bacteria.

So give green peppers the green light on your healthy food list, and add some to your next salad or stir fry today!

Rhodiola Rosea

Last but not least, is rhodiola rosea. This is yet another root that has some major health benefits if you add it to your regular diet routine.

Rhodiola rosea contains many essential enzymes and is a natural way to boost your energy and your immune system, while also helping to support your cognitive functions and aid in weight loss. Sounds amazing, right?

This is often taken in powdered form, and can be added to your next smoothie or shake. The great news is we made sure to add this one into our superfood blend of IdealGreens to save you the time looking for rhodiola rosea in specialty stores!

20 Superfoods You Need on Your Healthy Food List

So now that you’ve learned all about these incredible superfoods that you want to add into your diet, you’re curious how hard it will really be to get them all in?

I mean, how many extra groceries will you need to buy? How much extra time will you need to prepare these or figure out how to add them into your shakes or meals?

The good news is, there is a simple solution! By adding IdealGreens you will have these amazing super greens at your fingertips! This super green dense powder is ready to be scooped and added.. And then you’re ready to go!

Add a scoop into your next IdealShake or smoothie, into your healthy green dip or dish, and you will get yourself on track! So skip adding all these incredible super greens onto your healthy food list, and instead go green with IdealGreens!

For more info on IdealGreens, click here!

 

Also here’s the healthy foods list I promised you! Just click on the image to download the list. It’s perfect to put on your fridge or take with you to the store.

20 Superfoods Healthy Foods List



Kami Price

Kami Price

Head Trainer & Nutritionist

Kami Price is the Head Trainer for IdealShape. She is a NASM Certified Personal Trainer, a Pn.1 Certified Nutrition Coach, and Certified Yoga Instructor. Kami has been in the fitness world for over 10 years and prior to joining IdealShape owned one of the biggest private gyms in Utah.


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