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Top 7 Superfoods That You Should Not Go One Day Without

Black Beans

Getting healthy is all about eating the right foods. Nature has provided us with multitude of culinary goodness. But there are a handful of them that are so special and powerful, that adding them to your diet will skyrocket your health profile through the roof. Below are 8 such superfoods that are a must have in everyone’s diet.


These deep blue berries are jam packed with antioxidants, making it a powerful defense against cellular and DNA damage caused by free radicals. Nervous system and brain, both can benefit from these. It boosts memory and other cognitive functions, especially among the older population. These also contain compounds that prevent bacteria from clinging to your bladder walls, preventing UTI’s. Anthocyanins– the compounds that give them their color- shield against cancer and it also hinders the proliferation of tumor cells.

Black beans

Black beans is one of the cheapest protein rich superfoods available to us today. Yet, its nutritional benefits are sadly undervalued. With just one cup of these, you can get 50 % of your daily dietary fiber requirement. It is also packed with good quality protein sans fat, making it weightloss friendly. These also contain antioxidant anthocyanin which is a very powerful free radical fighter. In addition to that, a cup of it contains 20% of your daily recommended iron intake. Plus, the folate and magnesium in it will keep your heart in the best shape of its life.


As if we needed more reasons to indulge in this buttery goodness, avocados are some of the healthiest foods available in this planet. It is very high in Monounsaturated fats, which is shown to improve our cholesterol levels while keeping the heart diseases at bay. It contains Vitamin E that prevents oxidative damage, and Vitamin B6 that helps in the production of glycogen. When eating avocados with other fruits and vegetables, it increases the absorption of carotenoids. This compound has been shown to prevent heart and eye diseases, along with cancer.

Pistachio pistachios

Pistachio is a superfood, that when eaten in moderation, curbs hunger and provides a plethora of other nutritional benefits. These are cholesterol free, but very high in both protein and fiber. It contains as much potassium as a mighty banana. Pistachios lower the bad cholesterol (LDL) and increases the level of antioxidants. Plus, because of its fiber content, snacking on a handful of these will keep you full for a good while.


Salmon contains the highest amount of vitamin D among all foods, which helps keep our bone health, immune system and blood vessels healthy. It is very rich in Omega 3 fatty acids which is essential to keep our arteries, veins and our cardiac muscles strong. They also keep our eyes healthy. Omega 3 fatty acids improve our memory and other cognitive processes. Salmon contains an antioxidant called Astaxanthin, which is a caretonoid that gives this fish its pink color. Wild salmon contains all of the essential amino acids that keeps our immune system functioning properly.


Broccoli contains compounds that lower our risk of getting some types of cancer such as stomach, mouth and throat cancer. Research has shown broccoli to lower the serum triglyceride level while increasing the HDL. A compound known as sulforaphane found in broccoli could also heal the damage caused by high blood sugar on our heart blood vessels. Also remember that this vegetable contains many other nutrients such as Vitamin C and A, folate, dietary fiber and calcium…all of which is important for various functioning in our body.

Spinach Spinach1

A forkful of spinach will load your system with Vitamin A, which is essential to keep your eyes, skin and immune system healthy. The calcium and Vitamin K in spinach will keep bone loss at bay. This green leafy vegetable is also high on glycolipids which prevents the formation of tumor cells. Moreover, it contains compounds called galactolipids which shields our system from inflammatory diseases….and yes, it is very high in iron which is an important component of hemoglobin- the oxygen transporter.

I hope you take advantage of the nutritional benefits hidden in these superfoods. In the comments below, tell me what’s your favorite superfood that you absolutely love to indulge in?


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Written by Ingrid Macher

Certified Health Coach, Certified Personal Trainer, Fitness Motivator - I have a passion for helping people change their lives. I started out helping my friends and now I give advice and tips to perfect strangers who have now become my friends. I love what I do and I wouldn’t change my life even if I could. This kind of happy is truly a gift and I’ll do whatever it takes to be able to give this gift to others.

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