List Of Superfoods – 50 Clean Eating Superfoods You’ll Want To Eat Now
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Need a list of superfoods to make healthy grocery shopping a lot easier? You found it!
The term “superfoods” is sort of a silly term simply because ALL real foods have health benefits. We all need a diet filled with a literal rainbow of produce and more to keep ourselves healthy. But there are whole foods that are, to some extent, more nutrient-dense than others. this is why we should opt for things like whole grains over processed grains. For the needed, extra nutrients.
So I came up with this list of superfoods (50 main foods plus a few extras at the end) that I thought were truly awesome. If you find yourself falling into a “clean eating rut”, this list can be a fun and healthy way to shake things up a bit. It’s a great reminder of the types of foods we should be including in our eating plans and makes one heck of a healthy shopping list to boot!
Enjoy these foods in season for optimal nutrient content and try to purchase organics where and when you can afford them.
Please note, none of the following information is intended as medical advice. Please consult your doctor if you have medical concerns.
Why Superfoods Are Important
Most of us watch calories, macros, or ingredients in some fashion, and for very different reasons. But none of that matters if you aren’t getting the nutrients your body actually needs from the fuel you give it.
Superfoods give you vital, health-giving components such as essential amino acids, monounsaturated fats, and tons of heart-healthy vitamins and minerals that help avoid the risk of heart disease, cancer, and many other illnesses.
List Of Superfoods To Include On Your Grocery List
APPLES – Apples are fantastic for your heart as well as for keeping your bowel movements regular. And let’s face it. If things are “moving” along smoothly, many diseases are far less likely to occur.
APRICOTS – These orangey little fruits are a health-inducing powerhouse! Apricots help fight cancer, control blood pressure, slows the aging process, and even fight against Alzheimer’s!
ARTICHOKES – While it can be tough to eat these without drenching them in butter or mayo, these fabulous flower buds actually lower cholesterol, aid your digestion and even fight liver disease.
ASPARAGUS – These green “sticks” of deliciousness are wonderful for fiber intake as well as for vitamins A, C, and E. They have many minerals and are great for your blood sugar.
AVOCADOS – These small, oval fruits taste great in many different dishes, they also help fight diabetes and high cholesterol. Avocados can actually help stop a stroke dead in its tracks, and to top it all off, your skin will look better as well!
BANANAS – Bananas can “plug you up” when you’re sick or have “the runs”, they can soothe a nagging cough and help keep your blood pressure regulated. Pretty good for this yellow yummy!
BEANS AND LEGUMES – Beans and legumes provide a ton of fiber to your clean eating plan. As a result, you’ll find that things “move along” a little more smoothly. These lovely legumes help lower high cholesterol, fight cancer, and even help with shaky blood sugar. Just make sure to drink plenty of water. Fiber and water work together! Think lentils, chickpeas, pinto beans, black beans, and more.
BEETS – Most folks either love these red root veggies or absolutely hate them. There’s very little in between. But if you love them, you’ll have a great leg up on those that don’t. Beets help with blood pressure control, and weight loss and even help keep your bones in good condition!
BLUEBERRIES – These lovely little berries pack a truly big nutritional punch! They are credited with fighting cancer, strengthening memory, and even helping your heart and blood sugar. You definitely want to include these goodies in your clean eating plan!
BROCCOLI – These little “trees” can help strengthen your bones, fight cancer, and even preserves your eyesight!
BRUSSEL SPROUTS – Love them or hate them, these “little cabbages” are filled with fiber, and antioxidants and have been said to help fight cancer.
CABBAGE – For those of you who love your cabbage, you can boast about the extra health benefits you’re getting. Benefits such as help with weight loss, cancer prevention, and heart health.
CANTALOUPE – Cut into one of these lovely melons to help build your immune system and fight cancer, high blood pressure, and even high cholesterol.
CARROTS – We all grew up knowing you have to eat your carrots to have healthy eyes. Well, guess what? The same applies to adults! But that’s not all you get out of eating your carrots. You also get smoother bowel movements, weight loss, better heart health, and a lowered risk of cancer!
CAULIFLOWER – This one is great for the guys! Cauliflower helps fight prostate cancer and builds bone strength. But you women can love it too. It fights breast cancer (which men can get too!) and even helps bruises heal faster.
CHERRIES – Cherry season is just a few months out of the year, so you should indulge while you can! Cherries have been credited with helping to preserve your brain and heart health. They may even slow down the aging process and give you a helping hand with insomnia!
CHIA SEEDS – These high-protein seeds are also high in omega-3 fatty acids, as well as fiber, and antioxidants.
CRANBERRIES – These little red treats are not only delicious but are also said to help with urinary tract infections, fight cancer, and lower blood pressure. Not bad for a little berry!
DARK CHOCOLATE – Whoever said chocolate was bad for you wasn’t talking about dark chocolate. This divine deliciousness seems to help with cancer, cardiovascular health, and possibly even premature aging!
EGGS – These affordable protein sources are high in B vitamins as well as vitamin D and certain minerals such as zinc and iron.
FISH – While all varieties of fish will have different levels of nutrients, in general, most fish is a good source of omega-3 fatty acids as well as certain vitamins and minerals such as vitamin D, potassium, and calcium.
FLAX – You can’t go wrong with flaxseed. It aids in digestion, helps your immune system, and possibly even with blood sugar levels in diabetics. The only thing way to top the benefits of flaxseed is with chia seed. But flax is more widely available than Chia and often more affordable.
GARLIC – Just in case you haven’t heard yet, garlic has been shown to lower cholesterol and blood pressure, possibly even fight cancer, and kills certain bacteria. And don’t forget the REAL benefit of garlic. It scares away the vampires! (Or anyone else who gets too close to you after you’ve eaten a lot of it! lol)
GRAPES – Enjoyed as a sweet snack or even dessert, these fruits are filled with helpful nutrients thought to fight cancer and improve heart health and blood pressure.
GREEK YOGURT – A good source of vitamin B12, calcium, and potassium, Greek yogurt is said to aid in digestive health due to the probiotics. It’s also a decent source of protein.
GREEN TEA – An ancient remedy for hundreds of years, 1 cup a day is said to help fight cancer, help with weight loss and help fight strokes.
KALE – This higher protein green is also a great source of fiber, vitamin C, A, and K as well as folate. It also contains omega-3 fatty acids. No wonder people are obsessed with kale!
KIWI – High in vitamins such as K, C, and E, you’ll also get a healthy dose of antioxidants and potassium from these delicious fruits.
LEMONS – These sour fruits are amazing at so many things. Fighting everything from cancer to the common cold, never miss a chance to include these in your eating plan.
MANGOS – This tropical delight helps strengthen your memory as well as your digestion. It also fights cancer and Alzheimer’s disease.
MUSHROOMS – The lowly mushroom deserves a pedestal for its medicinal uses. It helps control blood pressure and lowers your cholesterol. And yes, like many other foods on this list, mushrooms fight cancer too!
NUTS – Though all nuts have different levels of nutrients, in general, nuts will give you healthy doses of unsaturated fats, vitamin E, and omega-3 fatty acids. For most nuts, the best type is raw. The best nut choices are walnuts, almonds, and macadamia nuts.
OATS – Oats are well-known for their cholesterol-lowering abilities. But did you know they also improve the condition of your skin and help fight diabetes?
OLIVE OIL – Olive oil should be a part of many dishes you cook. It strengthens the heart, fights diabetes and cancer, and helps with weight loss. For those with dry skin, it’s an excellent way to cleanse your skin as well! Just put a little on a cotton ball and wipe clean. You’ll never use cleansers and water again!
ORANGES – We all know that a nice glass of OJ goes well with just about any breakfast. But did you know that oranges strengthen your immune system, fight cancer and strengthen your heart?
PAPAYA – This tropical fruit has been attributed to many health benefits from helping with weight loss to easing menstrual cramps. They are said to help boost your immunity, aid in good blood sugar control and even help with arthritis.
PEACHES – These summertime treats are great for digestion and constipation.
PINEAPPLE – Never miss a chance to eat pineapple! Not only is it absolutely delicious on a hot summer day, but it also strengthens your digestion and your bones, and aids with weight loss.
PUMPKIN – Some folks see pumpkins as something to carve once a year. But the truth is, your friendly Jack-O-Lantern also provides tons of fiber, controls blood pressure, and normalizes heart function. So this year, carve your pumpkin a few hours before dark and then bring it in for cooking when the festivities are finished.
POMEGRANATES – These amazing fruits have up to 7 times the amount of antioxidants of green tea! Impressed? They also fight cancer and reduce blood pressure and bad cholesterol.
QUINOA – Actually a seed, this “grain” is the only grain on the planet that contains all 9 amino acids. A complete protein!
RICE (BROWN) – Brown rice should be a staple in everyone’s diet. Not only is it a very low-allergen food, but it also protects your heart and fights diabetes, kidney stones, and cancer.
SALMON, WILD – Wild salmon provides oodles of omega-3 essential fatty acids. A crucial bit of nutrition for us humans. But that’s not all. Salmon also provides many other vitamins like vitamin B3 and B12 which contribute to a healthy metabolism.
SPINACH – Popeye had the right idea. You have to eat your spinach to grow strong! Why? Spinach helps you fight cancer, improves your cardiovascular health, and improves brain function!
SWEET POTATOES – All clean eaters know sweet potatoes are a fantastic carb to include in your clean eating plan! But why? Because they protect your vision, encourage a good mood, fight cancer and keep your bones strong. That’s why!
SWISS CHARD – Rich in fiber, you’ll get a healthy dose of vitamins K and C from these wonderful greens
TOMATOES – These fabulous orbs are big-time cancer fighters! They also help battle high cholesterol.
WATERMELON – This wonderful summertime treat is a fabulous aid for weight loss, lowering cholesterol, avoiding strokes, and controlling your blood pressure. So eat up!
WHEAT GERM – The healthiest “germ” you’ll ever include in your diet! It fights colon cancer, keeps things “moving smoothly” and helps your digestion in a big way.
WINTER SQUASH – As a general application, winter squashes offer up help with strengthening your immune system with lots of fiber and vitamins such as B6 and 3, omega-3 fatty acids, potassium, and vitamins C and A. A good way to stay healthy in winter!
List Of Superfoods – Extras You May Want To Consider
While the list of superfoods above is certainly not complete, there are some specific foods you may also want to consider. Some may be difficult to find in some areas, but most are accessible in our online world.
- Acai berries – These are nutrient-dense and contain tons of antioxidants.
- Turmeric – This root has been used for centuries for all varieties of illnesses. But turmeric has more recently been shown to aid inflammation, which in turn helps many types of illnesses.
- Collard greens – These, as well as many leafy greens, are fabulous sources of all kinds of nutrients. Collard greens are right up there with Kale in terms of nutrition.
- Sardines – While we don’t tend to eat a lot of sardines in the US, sardines are a fabulous source of protein. And because sardines only feed on plankton, the risk of mercury poisoning is much lower than other fish. They have a healthy dose of omega-3 fatty acids and have tons of vitamins and minerals that put them ahead of most other fish on the nutrition scale.
- Hemp seeds – Hemp seeds are a vitamin and mineral-rich food that have been shown to aid many disorders or illnesses. They are high in protein, and great in salads!
List Of Superfoods – Cookbooks
You can click any of the links in the list above. But if you need even more than that, here are a few cookbooks you can get from Amazon. (Affiliate links)
This list of superfoods is specific to herbs and spices. While two were already mentioned above, I’ll mention them again here as well. While this is not an all-inclusive list, these are the spices I have found to have some pretty awesome nutritional, as well as medicinal, properties.
- Cayenne pepper
Article is from the Gracious Pantry® archives, originally posted on 3/18/2011.
Right here on my blog!
What is it?
got this web site from trainer and owner of my gym, “get in
shape for Women”, trying to make BIG changes in my eating habits. Now that I have you in my favorites…, I am one more step closer to my goals!!
Thanks for making the food list.
Welcome! My pleasure!
Love your blog!!! 🙂 Amazing detail and such great advice!!! Just a question – does peppermint tea count as ‘green’ tea? I <3 peppermint tea!!!!….
No. Green tea is a particular type of tea. Different from peppermint both in type and flavor. But there’s nothing wrong with peppermint.
Thanks!!! I’ll compromise and have a cup of both each day!! 🙂 win/win!!! 🙂 Thanks for your prompt reply!!
Do you have any clean favorites for putting on top/mixing into plain yogurt to make it taste a little better?
A bit of fruit, nuts and a touch of honey.
This list is awesome! I have been using the Nutribullet and absolutely loving it to pieces!!!!!!!!!! It’s so worth the $100 and you can add many of these superfoods to your daily nutriblast and you don’t even know you are eating healthy :). The superfoods you mentioned here are all on the infomercial too for Nutribullet and they talked about how beneficial they are not only to your body but also your state of mind. Thank you so much for putting this information into 1 place for everyone! This is so helpful and I’ve printed it out and placed it in my Home Binder so I can reference it when grocery shopping and meal planning. Thank you so much!!
I hope I see your list again soon. Thank you so much for listing it. For now I will just try and remember some of the foods listed. I guess I’ll just have to print it out and keep it in my cupboard. 🙂 Thanks again.
I would like to start eating clean foods in hopes of managing MS and my weight. The list is not avaliable snd I havr no idea where to begin. Can someone provide the previous list until the new one comes out.
Regina – You can find all my shopping lists posted here: https://www.thegraciouspantry.com/clean-eating/
Hi just wondering when this will be up again, i’m quite interested in reading it. 🙂 Also i love the blog
Imogen – I am reworking each and every one of the food descriptions, so it’s been quite a process. But it will be up again soon.
Waiting on list to come back 🙂
Erica – I’m working on it. 🙂
Thank you so much for your time and effort and sharing your knowledge. See I am new to the concept of clean eating, and this post has been going for some time, you have helped so many already.
Bonnie – Thanks so much! So glad you’re finding my site useful! 🙂
Hi, I’d just like to say how inspiring your site is. I was wondering if you could help me. I’m putting together a meal plan and wanted to know if you had any advice regarding which food groups to eat at each meal? For example, is it best to eat a breakfast with a portion of carbohydrates and protein? Or protein and healthy fats? I struggle with spontaneous eating, so a well structured plan is ideal for me. Any help or advice would be greatly appreciated. Thanks in advance, Lucy x
Lucy – I’m not a dietitian, so I can’t say what’s right for you. But I will say that when I started, I always just looked at my plate before I ate to make sure I had a good balance. I filled 1/2 the plate (a small plate, not dinner size) with vegetables, 1/4 with clean grains and a 1/4 with protein. These days, I typically omit the carbs as I find that I get plenty of them from my vegetables. But it all depends one what your body is happiest with. You may want to consider speaking with a registered dietitian. They can help you get far more specific if that’s what you need.
I’m confused about chocolate. I see Dark chocolate is on your list (and I am thrilled about that 😉 ) but doesn’t chocolate have sugar in it which we are trying to avoid?
Cris – Yes. It’s one of the very few exceptions in clean eating and only in very strict moderation. Plus, a little goes a long way anyway. 🙂
WOW! This will be a challenge for me because several of the foods on your list I have never had before. What about coffee and a sweet creamer, can I have that each morning?
MeeMa – Coffee yes (in moderation), sweet creamer no. However, I do have several coffee recipes here you might enjoy and even a couple of creamer recipes. Give them a try! You can locate that section in my recipe index under beverages.
I love yogurt but am having a hard time finding a clean version. I know I can buy it plain and add in my own fruit like you mentioned above but it just doesn’t do it for me. Is the Chobani Greek blended with coconut a clean version? It is delicious. Also what about Fage’s new fruyo yogurt, the blueberry or vanilla? Thanks 🙂
Heather – I think it’s safe to say that most are not clean. I don’t buy those particular brands so I would have to see an ingredient list. Feel free to post them here and I can tell you. 🙂