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10 Nutrient-Rich Super Foods

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Super Food 3: Red Berries

Berries, especially raspberries and strawberries, contain ellagic acid, another phytochemical that may help protect against cancer-causing agents in the diet and the environment.

Super Food 4: Nuts

Nuts are one of the most balanced foods on the planet. They offer a good dose of “healthy” fats along with a smaller amount of protein and carbohydrate. Each type of nut offers a unique profile of minerals, phytochemicals, and types of fat. Walnuts are the highest in plant omega-3s, for example, while Brazil nuts are best for selenium.

Most nuts also contain phytochemicals such as resveratrol and plant sterols, which help lower cholesterol.

Super Food 5: Dark Green Veggies

Popeye had a point: It’s tough to compete with the nutritional muscle of broccoli and spinach. Kale and collard greens are also members of the esteemed dark green vegetable group.

These super veggies are high in nutrients that help fight disease, including vitamins C, E, and A, and calcium. They’re also loaded with magnesium and potassium.

Need another reason to go green? These veggies are brimming with antioxidant phytochemicals such as kaempferol, which may help dilate blood vessels and may have cancer-fighting properties. Leeks, lettuce, and kale provide lutein and quercetin, both strong antioxidants.

Super Food 6: Sweet Potatoes and Orange Vegetables

Move over, russet potatoes. There’s a new tuber in town. All across America, sweet potatoes are creeping onto menus. Sweet potato fries are nudging traditional fries off restaurant plates.

Both white and sweet potatoes provide important nutrients such as vitamins C and B6, potassium, and fiber. But sweet potatoes have more of these nutrients. They also bring to the table key nutrients such as calcium and whopping amounts of vitamin A.

Other orange vegetables are nutrient-rich and packed with phytochemicals as well. Carrots are famously high in vitamin A, while butternut and acorn squash are tops in vitamins A and C.

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