HEALTHY LIFESTYLE MOTIVATION

Super Foods List

Here is a great list of  Super Foods to keep handy for optimal nutrition and packed antioxidant power for pollution, stress, disease and sickness protection.  Living in the modern world I’m sure we could all use the benefits of these delicious foods.

If you are new to “healthy eating” and don’t naturally like fruits and vegetables go slow and start to make a few healthy changes to your diet. Your body truly loves and thrives on this type of food.  You will notice an increase in energy and often better digestion.

When you start to feel good, great and then fantastic it is hard not to start loving the choices that seemed hard in the beginning.  Often our taste buds reset after a period of time eating holistic, natural, healthy foods and we can start to experience a diversion to high sugar and salty foods because of their overpowering concentrated taste.  As with anything, it is difficult in the beginning but it does get easier and the benefits are well worth it.

Enjoy Mother Nature’s Bounty!

superfoodheart

Acai Berries (super antioxidant, rich in B-complex vitamins and vitamin-K, good amount of minerals like potassium, manganese, copper, iron, and magnesium + vitamin A, rich in medium chain fatty acids like omega-6 and omega-9)

Almonds (best soaked for easy digestion) (rich in healthy mono-unsaturated fatty acids, excellent source of vitamin E, and B-complex vitamins, great source of minerals such as manganese, potassium, calcium, iron, magnesium, zinc, and selenium)

Apples (high in antioxidants, good quantities of vitamin C, beta-carotene and B-complex vitamins + small amount of potassium, phosphorus, and calcium)

Apricots: (excellent sources of vitamin A and carotenes, good source of minerals such as potassium, iron, zinc, calcium and manganese + moderate amount of vitamin C)

Artichokes (excellent source of folate, B-complex vitamins and minerals like copper, calcium, potassium, iron, manganese and phosphorus, good source of vitamin K + moderate amounts of vitamin C, and small amounts of beta-carotene, lutein and zeaxanthin)

Asparagus (rich source of folate and B-complex vitamins, good amount of vitamins A, C, E and K, good in minerals especially copper and iron, small amounts of minerals and electrolytes such as calcium, potassium, manganese, and phosphorus)

Avocados (very good source of healthy mono-unsaturated fatty acids as well as omega-6 poly-unsaturated fatty acid, good in vitamins A, E, K + iron, copper, magnesium, and manganese)

Bananas (great for instant energy (post workouts!) because of its easily digestible simple sugars, great source of potassium, good source of vitamin B6, moderate amount of vitamin C and adequate levels of minerals like copper, magnesium, and manganese) (the more ripe with black spots the better)

Beets (rich source of the phytochemical compound betaine, B-complex vitamins and also folate if raw, moderate levels of potassium, manganese, and iron + small amounts of vitamin C, iron, copper, magnesium, and phosphorus)

Bell Peppers (contain health benefiting alkaloid compound capsaicin, good source of vitamin C, A and B-complex vitamins, adequate levels of iron, copper, zinc, potassium, manganese, magnesium, and selenium)

Blueberries (very high in antioxidants, contain a good amount of minerals like potassium, manganese, copper, iron and zinc, small amount of vitamin A, C, E, and B-complex vitamins)

Brazil Nuts (healthy mono-unsaturated fatty acids, exceptionally high levels of selenium, good amount of vitamin E, B-complex vitamins, copper, magnesium, manganese, potassium, calcium, iron, phosphorus, and zinc)

Broccoli: (rich in vitamin K, B-complex vitamins, carotenoids, vitamin A, and vitamin C (when raw), many healthy phyto-nutrients, + good source of calcium, manganese, iron, magnesium, selenium, zinc and phosphorus)

Brussel Sprouts (excellent sources of vitamin C, vitamin K + vitamins A, E, and B-complex vitamins, + rich source of minerals like copper, calcium, potassium, iron, manganese, and phosphorus)

Cabbage (excellent source of vitamin C, rich in B vitamins, good amount of vitamin K and contains adequate amounts of potassium, manganese, iron, and magnesium)

Cacao (rich in minerals iron, magnesium, calcium, phosphorous, copper and manganese, powerful source of selenium, potassium, and zinc)
Note: Dutch or alkalized cocoa, means the powder has been processed, and up to 90 percent of the antioxidants are gone.  Choose raw or non-alkalized version, which contains all the phytochemicals and antioxidants.

Cantaloupe (rich source of beta-carotene, vitamin A, + vitamin C, and moderate source of potassium, and B-complex vitamins)

Carrots (exceptionally rich source of beta-carotene and vitamin A and also B-complex vitamins, good amount of vitamin C and K, and healthy levels of minerals like copper, calcium, potassium, manganese and phosphorus)

Cashews (raw for most nutritional value: rich in heart-friendly monounsaturated-fatty acids, high in manganese, potassium, copper, iron, magnesium, zinc, and selenium, good in B-complex vitamins)

Cauliflower (excellent source of vitamin C, good amounts of B-complex vitamins, vitamin K, manganese, copper, iron, calcium and potassium)

Celery (excellent source of vitamin K when fresh, rich in folate, riboflavin, niacin and vitamin-C, good source of minerals like potassium, sodium, calcium, manganese, and magnesium, its leaves are a good source of vitamin A)

Cherries (high source of vitamins A and C (acerola or west indian cherry), good source of copper, rich in antioxidants such as lutein, zeaxanthin and beta-carotene, moderate sources of iron, potassium, and manganese + small source of zinc)

Chia seeds: (excellent proportion of omega-3 to 6 poly-unsaturated fats + in the recommended ratio of 1:4, includes alpha-linoleic acid (ALA), excellent source of B vitamins like niacin, riboflavin, thiamin, folate, good source of calcium, phosporous, iron, manganese, and magnesium)

Chickpeas (rich in phosphorus, magnesium, folate, and  impressive amounts of iron, copper, zinc, manganese , potassium and small amounts of calcium vitamin E, K, selenium and B-complex vitamins)

Coconut (The important healthy saturated fatty acid in the coconut is lauric acid, very good source of B-complex vitamins and potassium + excellent source of minerals such as copper, calcium, iron, manganese, magnesium, and zinc, coconut water is a very refreshing drink, the juice is packed with simple sugar, electrolytes, minerals, and bioactive compounds such as cytokinin, + lots of enzymes, virgin coconut oil is also great to cook with)

Cranberries (high antioxidants, good amounts of vitamin C, vitamin A, beta-carotene, lutein, zeaxanthin, folate and minerals like potassium, and manganese)

Cucumber (very good source of potassium and vitamin K, moderate antioxidants such as beta-carotene and a-carotene, vitamin-C, vitamin-A, zeaxanthin and lutein, small amounts of trace minerals, lots of nutrients are in the skin so try not to peel them, tho do wash well)

Eggplant (rich source of vitamin C, K, and B-complex vitamins, good source of minerals like manganese, copper, iron and potassium)

Flax Seeds (one of the top plant sources of omega-3 essential fatty acids, + rich in monounsaturated fatty acids like oleic acid, excellent source of vitamin E, packed with many important B-complex vitamins, rich source of minerals like manganese, potassium, calcium, iron, magnesium, zinc and selenium)

Ginger (good amounts of vitamins B5, and B6, + minerals potassium, manganese, copper, and magnesium)

Goji berries (high in beta-carotene, vitamin C, iron, potassium, selenium, and riboflavin (vitamin B2), smaller amounts of calcium, zinc, lutein, and lycopene)

Grapes (high antioxidants, rich source of minerals like copper, iron and manganese, also high in potassium, + good source of vitamin C, vitamin A, vitamin K, carotene, and B-complex vitamins)

Grapefruit (esp red for lycopene) (contains very good levels of vitamin A and C, a moderate source of beta-carotene, xanthin and lutein, also potassium, moderate levels of B-complex vitamins and minerals such as iron, calcium, copper, and phosphorus)

Green Beans (excellent levels of vitamin A, good amounts of folate, B1, B6, vitamin C + healthy amounts of minerals like iron, calcium, magnesium, manganese, and potassium)

Hemp Hearts (33% protein, good vegan choice because it is a complete protein (contains all 9 essential amino acids), Hemp seed is 35% essential fatty acid (omega 3, 6, 9 and GLA) + in desirable ratio of omega-6 and omega-3, rich in trace minerals, high in phosphorus, magnesium, zinc, vitamin E and iron)

Honeydew (excellent source of vitamin C and a good source of potassium, also B vitamins, + trace mineral copper)

Kale (very rich in vitamin A and vitamin K + vitamin C, good in many B-complex vitamins, also rich source of minerals like copper, calcium, sodium, potassium, iron, manganese, and phosphorus)

Kiwi (excellent source of vitamins A, C, E, K, + beta-carotene, lutein, xanthin and potassium, + good amounts of minerals like manganese, iron and magnesium)

Lemons (excellent source of vitamin C, good source of complex B vitamins, healthy amount of minerals like iron, copper, potassium, and calcium)

Lentils (contain the highest amount of protein originating from any plant: up to 35%, which is comparable to red meat, poultry, fish, and dairy products = good vegan choice, also high in iron, folate, manganese and phosphorous, decent profile of B-complex vitamins, zinc, copper, potassium + small amount of selenium)

Lettuce (darker the colour the better) (excellent source of vitamin A, beta-carotenes and vitamin K, good amounts of folate, vitamin C, iron, calcium, magnesium, and potassium)

Limes (high in vitamin C, trace amounts of vitamin B6, thiamine, folate, pantothenic acid, copper, calcium, iron, potassium, and phosphorus)

Mangoes (excellent source of vitamin A and beta-carotene, good source of potassium, vitamin B6, vitamin C and vitamin E, and moderate amounts of copper)

Nectarines (antioxidant, vitamin wealth includes vitamin A, B-complex vitamins, vitamin C, vitamin E and vitamin K, excellent source of potassium and other minerals such as phosphorous, magnesium and calcium)

Nuts (good source of protein, healthy monounsaturated fatty acids, linoleic acid, flavonoids, antioxidants, carotene, L-arginine, vitamin E, plant sterols, and minerals like copper, iron, calcium, potassium, zinc, magnesium, and manganese, antioxidant)

Oats (decent percentage of protein, high in manganese, and magnesium, good portion of iron, complex B vitamins, phosphorus, copper, and zinc, moderate amount of potassium, trace amount of calcium)

Olives (healthy fat in the form of omega 6, good amount of vitamin E, calcium, copper, iron, manganese, and zinc, small sources of B-complex vitamins)

Oranges (excellent source of vitamin C, very good levels of vitamin A and other flavonoid antioxidants such as alpha and beta-carotenes, zea-xanthin and lutein, good source of B-complex vitamins, potassium and calcium)

Papaya (very high in vitamins A, C, and B-complex, rich in antioxidant nutrients such as carotenes and flavonoids, also contains good amounts of potassium)

Peaches (rich in many vital minerals such as potassium, and iron, high in antioxidants such as lutein, and zeaxanthin, + moderate source of vitamin A, C and beta-carotene)

Pears (good quantity of vitamin C, good source of minerals such as copper, iron, potassium, manganese and magnesium as well as B-complex vitamins such as folates, riboflavin and B-6)

Peas (excellent sources of folate, vitamin C, vitamin K, moderate amounts of antioxidants flavonoids such as carotenes, lutein and zeaxanthin + vitamin A, good amount of B-complex vitamins + rich source of minerals calcium, iron, copper, zinc, and manganese)

Pecans (rich in healthy monounsaturated fatty acids like oleic acid, good source of vitamin E, beta-carotene, lutein and zeaxanthin, B-complex vitamins + rich source of minerals like manganese, potassium, calcium, iron, magnesium, zinc, and selenium)

Pineapple (contains bromelain – a proteolytic enzyme that helps to digest food, excellent source of vitamin C, rich in B-complex vitamins, copper, manganese and potassium + small amount of vitamin A and beta-carotene)

Pistachio Nuts (rich in carotenes and vitamin E, good amount of healthy mono-unsaturated fatty acids, B-complex vitamins, copper, manganese, potassium, calcium, iron, magnesium, zinc, and selenium)

Plums (plentiful in minerals like potassium, and iron, moderate source of vitamins A, C, K, B-complex, and beta-carotene)

Pomegranates (rich in vitamin C, good source of complex-B vitamins, vitamin K, and minerals like calcium, copper, potassium, and manganese)

Portabello Mushrooms (good amounts of B vitamins niacin, riboflavin and pantothenic acid, + copper, selenium, phosphorus and potassium, traces of calcium, iron, manganese, magnesium, zinc, + other B-complex vitamins)

Pumpkin (high in vitamins A, C and E, and antioxidants beta-carotenes, cryptoxanthin, lutein and zea-xanthin, good source of B-complex vitamins, and rich in minerals copper, calcium, potassium and phosphorus)

Pumpkin Seeds (rich in mono-unsaturated fatty acids like oleic acid, excellent source of amino acid tryptophan and glutamate, excellent source of B-complex vitamins, good amounts of essential minerals like copper, manganese, potassium, calcium, iron, magnesium, zinc and selenium, good source of antioxidant vitamin E)

Quinoa (complete protein + high in iron = good vegan choice, excellent source of minerals copper, calcium, potassium, manganese, and magnesium, very good sources of B-complex vitamins, vitamin E, and essential fatty acids such as linoleic and alpha-linolenic acid, + vitamin A, folate and lots of antioxidants)

Raspberries: (rich in potassium, vitamin A, C, and E, K and B complex vitamins + good amounts of minerals like potassium, manganese, copper, iron and magnesium + folate)

Rhubarb (rich in B-complex vitamins, polyphenolic flavonoids like beta-carotene, lutein, and zeaxanthin, good amounts of vitamin K and A, + healthy levels of iron, copper, calcium, potassium, and phosphorus, small amounts of vitamin C, and manganese)

Seaweed (good for thyroid, high in iodine and healthy minerals; calcium, magnesium, iron, potassium, and zinc, + omega 3)

Sesame Seeds (rich in healthy mono-unsaturated fatty acid, oleic acid, high in B-complex vitamins, rich in minerals calcium, iron, manganese, zinc, magnesium, selenium, and copper)

Shiitake Mushrooms (many health benefits, very high in copper and also selenium,  moderate amount of B-complex vitamins, small amounts of zinc and manganese, traces of iron, magnesium, phosphorus, and potassium)

Spinach (one of the richest sources of iron among green leafy vegetables, also rich in vitamin A, vitamin C, and antioxidants such as lutein, zeaxanthin and beta-carotene, good amount of vitamin K, B-complex vitamins, potassium, manganese, magnesium, copper, zinc and healthy omega-3 fatty acids)

Squash (huge amount of vitamin A, as well as significant amounts of vitamin C, good amount of vitamin E, B-complex vitamins, magnesium, potassium and manganese, small amounts of iron, calcium, and copper, traces of vitamin K and zinc)

Strawberries (excellent source of vitamin C, rich in B-complex group of vitamins, + vitamin A, vitamin E, good amount of potassium, manganese, copper, iron and iodine, + lutein, zeaxanthin, and beta-carotene in small amounts)

Sunflower Seeds (rich in poly-unsaturated fatty acid linoleic acid, good in mono-unsaturated oleic acid, very rich source of vitamin E, good source of B-complex vitamins, folate, rich sources of calcium, iron, manganese, zinc, magnesium, selenium, and copper)

Sweet Potatoes (excellent source of beta-carotene and vitamin A, good source of B-complex vitamins, + good amount of minerals such as iron, calcium, magnesium, manganese, and potassium)

Swiss chard (excellent source of vitamin C, vitamin K, + rich source of omega-3 fatty acids,  B-complex vitamins, vitamin A, b-carotene, lutein, zeaxanthin, copper, calcium, sodium, potassium, iron, manganese and phosphorus)

Tomatoes (high content of antioxidants lycopene, zeaxanthin, beta-carotene and lutein, good source of vitamin C and potassium and B-complex vitamins, + some essential minerals like iron, calcium, and manganese)

Turmeric (many health benefits for health, rich in manganese and high in iron, traces of B-complex vitamins, magnesium, phosphorus, potassium, copper, zinc, + vitamin C)

Walnuts (rich source of monounsaturated fatty acids like oleic acid and an excellent source of omega-3 essential fatty acids such as linoleic acid, alpha-linolenic acid (ALA) and arachidonic acids, rich source of melatonin, vitamin E, carotenoids, vitamin E, B-complex vitamins, manganese, copper, potassium, calcium, iron, magnesium, zinc, and selenium)

Watercress (contains vitamin A, vitamin B6, B12, magnesium, phosphorus, weight for weight it has more iron than spinach, more calcium than milk, more vitamin C than an orange, and more folate than bananas)

Watermelon (rich in electrolytes and water content, excellent source of vitamin A, good source of potassium, vitamin B1, B6, vitamin C, and manganese, also rich in antioxidant flavonoids like lycopene, beta-carotene, lutein, and zeaxanthin, + excellent source of carotenoid pigment, lycopene)

Yams (excellent source of B-complex group of vitamins, good amount of vitamin C, small amounts of vitamin A, and beta-carotene levels, good sources of copper, calcium, potassium, iron, manganese, and phosphorus)

Zucchini (good amount of vitamins A, C, complex-B, + potassium, and moderate amounts of folate)

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