11 Super Healthy Foods to Eat Now



Photo by Cafe Kim

We've all got diets on our brains this week. Instead of focusing on what we shouldn't eat, here are foods you should feel free to add to your diet right away. They're superfoods--full of nutrition and health benefits. Even better, these picks from Jonny Bowden, author of The 150 Healthiest Foods on Earth, are fairly easy to find at the grocery store.

This article appeared in the New York Times a few months ago, and it's one of my favorite  stories of the entire year. Thanks again to blogger/health writer Tara Parker Pope of the Well column. 

Here are 11 super healthy foods to start eating now.

  1. Beets: Think of beets as red spinach, Dr. Bowden said, because they are a rich source of folate as well as natural red pigments that may be cancer fighters.
    How to eat: Fresh, raw and grated to make a salad. Heating decreases the antioxidant power.
  2. Cabbage: Loaded with nutrients like sulforaphane, a chemical said to boost cancer-fighting enzymes.
    How to eat: Asian-style slaw or as a crunchy topping on burgers and sandwiches.
  3. Swiss chard: A leafy green vegetable packed with carotenoids that protect aging eyes.
    How to eat it: Chop and saute in olive oil.
  4. Cinnamon: May help control blood sugar and cholesterol.
    How to eat it: Sprinkle on coffee or oatmeal.
  5. Pomegranate juice: Appears to lower blood pressure and loaded with antioxidants.
    How to eat: Just drink it.
  6. Dried plums: Okay, so they are really prunes, but they are packed with antioxidants.
    How to eat: Wrapped in prosciutto and baked.
  7. Pumpkin seeds: The most nutritious part of the pumpkin and packed with magnesium; high levels of the mineral are associated with lower risk for early death.
    How to eat: Roasted as a snack, or sprinkled on salad.
  8. Sardines: Dr. Bowden calls them “health food in a can.” They are high in omega-3’s, contain virtually no mercury and are loaded with calcium. They also contain iron, magnesium, phosphorus, potassium, zinc, copper and manganese as well as a full complement of B vitamins.
    How to eat: Choose sardines packed in olive or sardine oil. Eat plain, mixed with salad, on toast, or mashed with dijon mustard and onions as a spread.
  9. Turmeric: The “superstar of spices,” it may have anti-inflammatory and anti-cancer properties.
    How to eat: Mix with scrambled eggs or in any vegetable dish.
  10. Frozen blueberries: Even though freezing can degrade some of the nutrients in fruits and vegetables, frozen blueberries are available year-round and don’t spoil; associated with better memory in animal studies.
    How to eat: Blended with yogurt or chocolate soy milk and sprinkled with crushed almonds.
  11. Canned pumpkin: A low-calorie vegetable that is high in fiber and immune-stimulating vitamin A; fills you up on very few calories.
    How to eat: Mix with a little butter, cinnamon and nutmeg.

I saw this list when it came out, and since then, I've added beets and cabbage to my salads regularly. I also have frozen blueberries in the house, and I add those to our breakfasts. I'm still thinking of ways to add the others. The biggest challenge will be sardines.

How many of these foods do you eat?

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Candy... CandyMinistry

I drop a few frozen blueberries .. in my hot oatmeal ..  it cools the oatmeal and offers all great benefits for a wonderful breakfast .. it is like eating a blueberry muffin.. lol


Wow, I had no idea some of these were good for me!  I can add a few more too!!  Thanks a bunch!!!dancing

jokelta jokelta

Eat the pomegrante seeds too not just the juice!  The seeds are an excellent source of fibre!

Vitam... Vitamingirl

All the berries are real superfood, but how often do we have fresh or frozen berries at home? I'm a working mom, I go grocery shopping once a week, and I need to prepare simple and quick meals. My kids have learnt to make simple snacks for themselves.

We make smoothies of plain or vanilla yogurt and natural berry powders. They are finely ground and have practically the same amount of vitamins as fresh berries do, and include the nutritious seeds as well! Sometimes we add a banana for extra flavour, and ice cubes.

There are so many different varieties: blueberry, lingonberry, rosehip, blackcurrant, cloudberry, aronia, seabuckthorn (the anti-aging berry!)

My kids have had berry powder yogurt since they were babies and they love it.

Momfo... Momforhealth

I always freeze blueberries and use them all winter for pancakes or muffins, love cinnamon, cabbage,I love pumpkin,and pomergranate juice. I want tumeric, supposed to be really great at getting rid of flu bug.  We just made a nice soothing drink of warmed up orange juice with cinnamon sticks. 

Momfo... Momforhealth

any foods that grow and have rich colors are full of goof for your vitamins and minerals.  The darker usually the better.

RanaA... RanaAurora

I love red cabbage boiled with sugar.  It's a real treat!

I plan on baking our pumpkin seeds with garlic salt again this year.  They were SO tasty.

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