The following list of superfoods is drawn from sources including the ANDI (Aggregate Nutrient Density Index) system, the US Centers for Disease Control and Prevention’s index of fruit and vegetables ranked by nutrient density1, and the 100 richest dietary sources of antioxidants as published in the European Journal of Clinical Nutrition2. Some other foods identified as having particular health benefits are also included. The foods are listed in no particular order NOTE: the milks, wakame, tahini, miso etc. that are emboldened within the recipes are forms of the superfoods that are listed in the table.
| GREEN VEGETABLES |
KEY NUTRIENTS & POTENTIAL HEALTH BENEFITS |
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mustard greens |
Vitamins K, A & C
Lowers cholesterol; cancer protection |
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turnip greens |
Vitamins A, K, C & folate, calcium, flavonoids
Protects against cancer and cardiovascular problems; anti-inflammatory |
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collard greens |
Vitamins K, A & C, manganese
Protects against cancer and cardiovascular problems; lowers cholesterol; anti-inflammatory |
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beet greens |
Vitamins K, A & C, calcium, magnesium
Eye health; comprehensive nourishment |
|
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watercress |
Vitamins K, C & A
Protects against cancer, osteoporosis and Alzheimer’s disease |
|
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kale |
Vitamins K, A & C, manganese, glucosinolates, flavonoids
Lowers cholesterol; cancer protection; anti-inflammatory |
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Swiss chard |
Vitamins K, A & C, magnesium, flavonoids
Anti-inflammatory; regulates blood sugar; cancer protection; supports bone health |
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bok choy |
Vitamins K, C & A, potassium, glucosinolates
Cancer protection; anti-inflammatory |
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cabbage |
Vitamins K, C & B6, glucosinolates
Cancer protection; anti-inflammatory; lowers cholesterol |
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spinach |
Vitamins K, A, & folate, manganese, carotenoids
Protects against cancer, anti-inflammatory; supports bone health |
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chicory |
Vitamins K, A, C & folate
Protects against cancer; supports digestive health; lowers cholesterol |
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rocket |
Vitamins K, A, C & folate, carotenoids
Cancer protection |
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Romaine lettuce |
Vitamins K, A & folate, flavonoids, carotenoids
Protects against cardiovascular problems; lowers cholesterol |
| OTHER VEGETABLES |
KEY NUTRIENTS & POTENTIAL HEALTH BENEFITS |
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radish |
Vitamin C, carotenoids
Cancer protection; anti-inflammatory; boosts immunity |
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turnip |
Vitamin C
Cancer protection; anti-inflammatory; boosts immunity |
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artichoke hearts |
Vitamins C, K & folate, fibre
Lowers cholesterol; anti-inflammatory; supports digestive health |
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carrots |
Vitamins A, K & biotin (B7), carotenoids
Protects against cardiovascular disease and cancer; supports eye health |
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acorn squash |
Vitamin A, C & B6, fibre, carotenoids
Anti-inflammatory; regulates blood sugar; protects against heart disease and cancer |
|
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red, yellow & orange pepper |
Vitamin C, B6 & A, flavonoids, carotenoids
Regulates blood sugar, protects against heart disease & cancer |
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cauliflower |
Vitamin C, K & folate
Protection against heart disease and cancer; anti-inflammatory; supports digestive health |
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swede |
Vitamin C, potassium, carotenoids, fibre
Protects again cancer, heart and bone disease, supports digestive health |
| NUTS & SEEDS |
KEY NUTRIENTS & POTENTIAL HEALTH BENEFITS |
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flaxseeds |
Omega-3 fatty acids, fibre
Protects against cancer and heart disease; lowers cholesterol; supports digestive health; eases post-menopausal symptoms |
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pecans |
Vitamins E & B-group, manganese, copper, carotenoids, fibre
Lowers cholesterol; protects against heart disease, cancer and infection; promotes healthy skin |
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chestnuts |
Vitamins C & B-group, copper, manganese, fibre
Protects against heart disease; lowers cholesterol; supports bone health |
|
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hazelnuts |
Vitamins E & B-group, manganese, copper, fibre
Protects against heart disease and cancer; lowers cholesterol; promotes healthy skin |
|
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sesame seeds |
Copper, manganese, calcium
Relief for rheumatoid arthritis; supports vascular, respiratory and bone health; protects against cancer and osteoporosis |
|
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sunflower seeds |
Vitamins E & B-group, copper, manganese, selenium
Lowers cholesterol, prevents heart disease, reduces blood sugar levels |
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peanuts |
B-group vitamins, copper, manganese, flavonoids
Protects against heart disease, stroke, cancer and Alzheimer’s disease |
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chia seeds |
Omega-3 fatty acids, manganese, calcium, phosphorous, fibre
Limited research but may support cardiovascular health |
| FRUIT |
KEY NUTRIENTS & POTENTIAL HEALTH BENEFITS |
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cranberries |
Vitamin C, flavonoids, other phytochemicals, fibre
Protection against urinary tract infection, cardiovascular disease and cell damage; anti-inflammatory |
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blackberries |
Vitamins C, K & folate, manganese, flavonoids, fibre
Protects against cancer and premature ageing; regulates blood sugar; anti-inflammatory |
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strawberries |
Vitamin C, manganese, flavonoids, phytochemicals, fibre
Protection against heart disease and cancer, anti-inflammatory, regulates blood sugar |
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raspberries |
Vitamin C, manganese, flavonoids, phytochemicals, fibre
Regulates blood sugar and supports weight loss; protects against cancer |
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blueberries |
Vitamin K & C, manganese, flavonoids
Protects against cardiovascular disease, cancer and memory loss; supports eye health; regulates blood sugar |
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pink & red grapefruit, lemon, lime |
Vitamin C, lycopene (pink & red grapefruit only), flavonoids
Protects against cancer, rheumatoid arthritis and cell damage; supports the immune system; anti-inflammatory |
|
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orange |
Vitamin C, flavonoids, fibre
Lowers cholesterol; protects against cancer, heart disease and rheumatoid arthritis; supports immune system |
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sweet cherry |
Vitamins A & C, flavonoids, phytochemicals
Protects against cancer and cardiovascular disease; anti-inflammatory; calms nervous system |
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black plum |
Vitamin C, flavonoids, phytochemicals
Protection against cell damage; regulates blood sugar and supports weight loss; improves iron absorption |
|
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black elderberry |
Vitamins C & A
Protection against cancer, anti-viral, promotes good circulation |
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ariona berry |
Vitamin C, carotenoids, flavonoids
Protects against cancer, premature ageing and neurological disease |
|
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tomato |
Vitamin C & B-group, flavonoids, carotenoids
Protects against cardiovascular disease and cancer; supports bone health; lowers cholesterol; supports weight loss |
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goji berries |
Vitamins C & B2, selenium, iron, carotenoids, fibre
Limited research but may offer cancer protection and support immune system; anti-inflammatory |
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acai berries |
Vitamin A, flavonoids and other phytochemicals
Limited research but like other dark berries may protect against cardiovascular disease and support weight loss |
| OTHER |
KEY NUTRIENTS & POTENTIAL HEALTH BENEFITS |
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kmaca powder |
Vitamin C & B-group, minerals, phytochemicals
Limited research but said to boost energy and support hormone balance |
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cocoa |
B-group vitamins, minerals, flavonoids
Antidepressant; mild stimulant; reduces risk of stroke and heart attack, aids weight loss |
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mackerel |
Vitamin D & B-group, omega-3 fatty acids
Reduces risk of heart disease; lowers cholesterol; anti-inflammatory; reduces blood pressure |
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salmon |
Vitamin D & B-group, selenium and omega-3 fatty acids
Protects against cardiovascular disease and cancer; protects joints and promotes eye health |
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seaweed |
Vitamin C, iodine, minerals, phytochemicals
Anti-inflammatory; lowers cholesterol; protects against cancer |
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basil |
Vitamin K, flavonoids
Regulates blood sugar, lowers cholesterol; antibacterial |
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coriander (seeds & leaves) |
Vitamin K, flavonoids and other phytochemicals
Regulates blood sugar, lowers cholesterol; antibacterial |
