While there is no universally accepted definition for superfoods, health professionals generally agree that these foods are rich in antioxidants, vitamins, minerals, and phytonutrients (natural, disease-fighting compounds). Here are a few delicious superfoods to start eating now:

Apples: Apples contain soluble fiber, which helps lower cholesterol levels, and insoluble fiber, which is essential for a healthy digestive system. This fruit is also a source of the antioxidant quercetin, known for its anti-inflammatory properties.

Almonds: These nuts are high in heart-healthy monounsaturated fat. They are also a source of the trace minerals manganese and copper, which are essential for energy production.

Avocados: Avocados contain five different types of anti-inflammatory nutrients and are rich in carotenoids.

Barley: The dietary fiber in hulled barley supports healthy bacteria in the intestine. It also contains selenium, a powerful antioxidant that helps prevent cancer and heart disease.

Beets: The betalins in beets are phytonutrients known to have antioxidant and anti-inflammation properties.

Black Beans: Three different antioxidants, called anthocyanins, give black beans their dark color. These beans also contain kaempferol, another antioxidant that reduces the risk of heart disease and cancer.

Blueberries: Ranked as one of the top food sources for antioxidants. Research shows blueberries contain at least 15 beneficial phytonutrients.

Cinnamon: The essential oils in cinnamon bark have been found to reduce inflammation and help control blood sugar. These oils are also antimicrobial, preventing the growth of unhealthy bacteria.

Garlic: Sulfur compounds in garlic can reduce the oxidative stress that leads to blood vessel damage. These compounds have also been found to reduce triglycerides, total cholesterol levels, and blood pressure.

Kale: Researchers have identified over 45 flavonoids (a type of phytonutrient) in kale. As a result, kale has been found to reduce the risk of over five types of cancer and support the body’s natural detox system.

Lentils: Lentils are a good source of folate and magnesium, which help to promote heart health. They are also loaded with fiber.

Oranges: Citrus fruits contain vitamin C, but oranges also contain the phytonutrient hesperidin, which can reduce blood pressure and cholesterol. Additionally, oranges contain limonoids, which have been shown to protect against six types of cancer.

Red Cabbage: Cabbage contains a compound called sinigrin that has been shown to protect against bladder, colon, and prostate cancers. Red cabbage has an added benefit due to anthocyanins, which act as antioxidants that protect against heart disease and cancer.

Sauerkraut: Fermented foods such as sauerkraut contain probiotics (live organisms in food and supplements that benefit health). Probiotics are associated with improved digestion and intestinal health. Sauerkraut is also full of vitamins that may help prevent infection.

Spinach: Researchers have identified over 12 flavonoids in spinach that are anti-inflammatory and anti-cancer. This leafy green is also packed with antioxidants, including beta-carotene, manganese, and vitamins C and A.

Sweet Potatoes: Orange-flesh sweet potatoes are rich in the antioxidant beta-carotene, and purple-flesh sweet potatoes contain the antioxidant anthocyanin. Research shows sweet potatoes help regulate blood sugar.

Tomatoes: The numerous phytonutrients in tomatoes are associated with decreased total cholesterol, decreased LDL cholesterol, decreased triglycerides, and a reduced risk of cancer. More recently, the antioxidant lycopene has been linked to improved bone health.

Turmeric: Found in curry powders and yellow mustard, turmeric contains curcumin, which is as effective for reducing inflammation as some over-the-counter medications.

Walnuts: They are well-known as a source of omega-3 fatty acids, but walnuts also contain phytonutrients rarely found in other foods. Walnuts have been found to protect against heart disease, type 2 diabetes, and some cancers.

Yogurt: Like sauerkraut, yogurt is a fermented food. Yogurts containing live and active cultures act as probiotics, which may improve intestinal problems such as lactose intolerance and irritable bowel syndrome.

Sources

• WebMD - The Benefits of Yogurt
• WebMD - Top Foods for Probiotics

Lori Rice, M.S., is a nutritional scientist and author with a passion for healthy cooking, exercise physiology, and food photography.