Superfoods for Your Health

Blueberries (Image Credit: Daniella Segura)

Blueberries (Image Credit: Daniella Segura)

There is a lot of talk about “superfoods,” but what are superfoods and which ones are the best for your health?

A “superfood” can be defined as “nutrient powerhouses that pack large doses of antioxidants, polyphenols, vitamins and minerals.” Eating these superfoods is said to reduce risk of chronic disease and extend life expectancy. (source 1)

Below is a brief list of superfoods that will help to improve you health.


One of the best foods for your heart is oatmeal. Oatmeal can help to lower levels of “bad” LDL cholesterol. Lowering this cholesterol helps to prevent heart disease and heart attacks. Additionally, because it has 4 grams of fiber per half cup, oatmeal can help you stay fuller for a longer time. (source 2 & 3)


Blueberries are known as an antioxidant superfood. They contain high amounts of antioxidants and phytoflavinoids, which work to reduce oxidative stress that leads to heart disease. In addition, blueberries are high in potassium and vitamin C. They are known to lower risk of heart disease and cancer. (source 4)

Strawberries (Image Credit: James Lee)

Strawberries (Image Credit: James Lee)


The strawberry is another berry filled with vitamin C and antioxidants. According to a Harvard University study, two or more servings of the berry per week may help to delay cognitive decline by two and a half years. (source 3 & 5)


The healthiest part of the egg in terms of deriving nutrients is the yolk. It contains a number of nutrients that are difficult to get, such as choline, which has been associated with lowering rates of breast cancer; and antioxidants that are known to prevent macular degeneration and cataracts. Although eggs are often categorized as unhealthy, eggs in moderation can be beneficial to your overall health. (source 6)


Salmon is among one of the most talked about superfoods. Salmon is considered a superfood due to its high levels of Omega 3s. Two servings per week of salmon provide the recommended amount of Omega 3s said to be beneficial for heart health and diseases. (source 7)

Dark Chocolate (Image Credit: Flickr User Loririce)

Dark Chocolate (Image Credit: Flickr User Loririce)

Dark Chocolate

Dark chocolate is a superfood? Surprisingly, it is. Research has revealed that dark chocolate is filled with antioxidants and it can work to lower blood pressure. The best kind of dark chocolate for your health is said to be those that are 60 percent or higher in cocoa content; in other words, the darker the chocolate the better it is for your health. (source 8)

Red Wine

When consumed in moderation, red wine is known to provide health benefits for the heart. Red wine contains an antioxidant called reversatrol. This antioxidant works to protect the heart and arteries from harmful effects caused by the consumption of saturated fat. One to two glasses of wine per day is the suggested for maximum health benefits. (source 9)



1. “Superfoods You Need Now.” Web. 07 May 2013.

2. “LDL Cholesterol: “The Bad Cholesterol.” WebMD. Web. 07 June 2013.

3. Ansel, Karen. “12 Supermarket Superfoods.” Woman’s Day. N.p., n.d. Web. 08 June 2013.

4. Seliger, Susan. “‘Superfoods’ Everyone Needs: Blueberries, Tea, Salmon, & More.” WebMD. Web. 07 June 2013.

5. “Eating Blueberries and Strawberries Staves off Memory Decline, Study Suggests.” CBSNews. Web. 087 June 2013.

6. “World’s Top 25 Healthiest Foods.” Prevention. Nov. 2011. Web. 08 June 2013.

7. “Why Is Salmon A Superfood?Tassal. Web. 07 May 2013.

8. “Dark Chocolate.” SuperFoodsRx. Web. 08 June 2013.

9. “4 Health Benefits of Red Wine.” FitDay. Web. 07 May 2013.

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