Top 10 Superfoods That Help Healthier Lifestyle

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Studies show a whopping 92% of Americans have at least one vitamin or mineral deficiency. This could mean millions of children and adults are at risk of developing serious health issues–not to mention fatigue or infections.

However, adding certain foods to your diet can help fill nutritional gaps and work wonders for your well-being. Read on to explore the top 10 superfoods for more energy and a longer, more vital life.

Superfoods: What are they, and why eat them?

According to Catherine Gervacio, Registered Dietitian and Nutrition Writer for Living.Fit, it means foods that are “nutrient-rich [and] known to be especially beneficial for overall health and well-being.”

“These foods are often high in vitamins, minerals, antioxidants, and other essential nutrients that support various bodily functions and can help prevent chronic diseases,” Gervacio adds. They also tend to be low in calories, giving you quite the nutritional bang for your buck.

Because of their rich nutrient profile, consuming superfoods regularly can:

Boost energy
Strengthen immunity
Improve digestive health
Support mental clarity
Promote healthy, youthful skin
Better overall health

Top 10 superfoods for more energy and a longer life

While there are a number of superfoods, here are ten lesser-known options that support well-being and longevity.

1. Seaweed

As its name suggests, seaweed (or microalgae) is a nutrient-rich vegetable that grows in oceans and other bodies of water. It’s a staple in Asian cuisine, but has been gaining popularity across the globe for its remarkable health benefits.

One popular kind is chlorella. “Chlorella is one superfood that is rich in chlorophyll to help detoxify the body by binding to heavy metals and other toxins,” Gervacio says. “It also has the nine essential amino acids, making it a complete protein source.”

This seaweed also provides:

Vitamins B1, B2, B3, and B12
Iron
Copper
Gamma linolenic acid (GLA), an omega-6 fatty acid

“Other than these nutrients,” Gervacio adds, “Its blue pigment, called phycocyanin, has potent antioxidant and anti-inflammatory properties.” What’s more, chlorella’s RNA and DNA contents support cellular repair and regeneration, contributing to overall well-being and longevity.

Another popular type of seaweed is spirulina, which shares chlorella’s nutrient profile and may help:

Boost immune function
Improve mineral absorption
Balance blood sugar levels, combating type 2 diabetes
Prevent heart disease by lowering blood pressure and cholesterol
Fight cancer

Seaweed’s flavor is salty and metallic, but you can mask it by adding dried, powdered varieties to smoothies or dips. Alternatively, you can find encapsulated seaweed supplements at many health food stores.

2. Quinoa

“Quinoa is a plant-based protein source that contains all nine essential amino acids,” Gervacio says. That makes this gluten-free, whole grain a must for anyone following a plant-based diet.

“It’s also high in fiber to promote digestive health and helps regulate blood sugar levels, as well as lowering cholesterol and improving blood lipid profiles,” Gervacio states.

Additionally, quinoa boasts a rich profile of other essential nutrients, such as:

Magnesium
Iron
B vitamins

Its antioxidant content also helps combat oxidative stress (damage caused by an imbalance of DNA-altering free radicals), meaning it could be an ally in the fight against diseases like cancer.

To cook quinoa, combine it with water or broth in a pot, bring to a boil, then reduce heat and simmer for 15 minutes. Serve warm with olive oil, spices, protein, and veggies, or enjoy chilled in a salad.

3. Blueberries

Blueberries may be one of the most well-known superfoods. They’re packed with antioxidants that combat oxidative stress, potentially reducing the risk of:

Infections like the flu
Digestive disorders
Heart disease
Inflammation
Cancer
Neurodegeneration
Premature aging

But all berries (strawberries, blackberries, raspberries) are packed with:

Vitamins C, E, and K
Minerals like manganese
Fiber
Antioxidants

Enjoy them in your breakfast cereal, yogurt, or oatmeal, or blend them into smoothies for an array of impressive health benefits.

Related: Surviving Cold and Flu Season

4. Salmon

Salmon is a fantastic source of omega-3 fatty acids and vitamin D. Omega-3s are critical for the health of your:

Eyes
Heart
Brain
Joints

And vitamin D promotes calcium and magnesium absorption, supporting bone health as well as the growth and function of many cells throughout your body. This means salmon helps ward off a number of serious conditions, including cancer.

Just remember to choose high-quality seafood. According to some studies, wild-caught salmon is more nutritious than farmed.

One study found wild salmon from the Baltic Sea had over six times the amount of vitamin D of farmed options (about 18.5 micrograms as opposed to 2.9 micrograms per 3.5-ounce serving).

5. Green papaya

You’ve likely enjoyed orange papaya before; green papaya is the same tropical fruit before it ripens. Green varieties are higher in fiber than orange, meaning they promote regular bowel movements and gut health, Gervacio says.

Papaya also provides beneficial proteolytic enzymes–called papain and chymopapain–which support healthy digestion while reducing inflammation. These enzymes break down proteins into peptides and amino acids, which is why many meat tenderizers contain papain.

Green papaya is also an excellent source of folate, which is essential “for DNA synthesis and repair–especially during pregnancy,” Gervacio adds.

If that weren’t enough to get you on your way to the produce aisle, green papaya offers more vitamin A than carrots and more vitamin C than oranges–along with vitamins B and E.

Underripe fruit is somewhat bitter, so enjoy green papaya in a salad with a squirt of lime or add it to soups and stews.

6. Turmeric

“Turmeric is also a popular superfood for its powerful anti-inflammatory and antioxidant compounds,” according to Gervacio. Its anti-inflammatory properties can be especially helpful if you suffer from muscle or joint pain.

The primary active compound in turmeric, curcumin:

Reduces oxidative stress
Supports immune function, combating infections
Helps fight cancer

It works by increasing the number of certain immune cells (such as cytotoxic T-cells and natural killer cells) and regulating RNA molecules that control inflammation and immune responses.

To get the most benefits from turmeric, add it to any savory dish with some black pepper. Adding black pepper is important, as its active compound, piperine, boosts curcumin absorption in the body by up to 2,000%.

Alternatively, you can find turmeric and black pepper supplements at grocery stores.

7. Maitake mushrooms

These mushrooms are native to Japan and the eastern regions of North America. They’re adaptogens, which means they help the body maintain balance in the face of stress.

They’re also packed with nutrients like:

Fiber, including immunity-boosting beta-glucans
Vitamins B and C
Copper
Potassium and other minerals
Antioxidants
Essential amino acids

Studies have uncovered several benefits of eating maitake mushrooms:

Slowed growth of cancerous tumors
Hindered replication of viruses, even combating AIDS
Balanced blood sugar and improved insulin sensitivity
Lowered cholesterol levels

You can enjoy maitake mushrooms by sautéing them with olive oil or take them in capsule form as a supplement.

8. Royal jelly

Royal jelly is a substance secreted by worker bees to feed larvae and the queen bee. It’s much lower in sugar than honey–and it’s extremely beneficial for your health.

According to Gervacio, “Royal Jelly can boost the immune system due to its antibacterial and antiviral properties.” It also offers a substantial amount of:

Vitamins B5 and B6
Amino acids
Fatty acids, including Trans-10-hydroxy-2-decenoic acid (10-HDA)
Minerals like magnesium and potassium
Acetylcholine (royal jelly is the only food source of this important neurotransmitter involved in muscle and brain functions)

Studies suggest this substance can also help combat:

Liver disease, by reducing oxidative stress and lowering cholesterol levels in liver cells
Diabetes and insulin resistance
Insomnia, due to its potential sedative effects
Heart disease, due to its ability to lower cholesterol by as much as 28%
Osteoporosis and fractures by reducing bone loss
PMS and menopause symptoms
Side effects of chemotherapy

You can enjoy royal jelly straight from the jar, spread on toast, or mixed into yogurt. Or buy it in a dried, powdered form and add it to smoothies or juice.

9. Green tea

“Green tea is surely one of the most popular superfoods in the market today,” Gervacio says. “It’s known to aid in weight loss by increasing fat oxidation.”

“However,” she continues, “I like to highlight its catechins, particularly epigallocatechin gallate content, which fights free radicals. This lowers the risk of cardiovascular disease and certain cancers.”

Some additional benefits of green tea include:

Lower cholesterol: Studies show the polyphenols in green tea help prevent cholesterol absorption and promote its elimination.
Stronger immunity: Epigallocatechin gallate (EGCG) is antiviral, supporting antibody production and immune cell function.
Gut health: EGCG promotes beneficial microbe diversity in the digestive tract.
Balanced blood sugar: Catechins and polyphenols combat type 2 diabetes by improving insulin sensitivity.
Mental clarity: Theanine in green tea–especially when combined with caffeine–can improve focus while reducing anxiety.

10. Avocado

Avocado is a nutrient-dense fruit that’s packed with healthy monounsaturated fats (MUFAs). It’s especially rich in oleic acid, which has gained popularity for its ability to reduce inflammation throughout the body.

In addition to healthy fats, avocados are a great source of:

Vitamin C, E, and K
Folate
Iron
Potassium

They also contain lutein and zeaxanthin–two carotenoids that support eye health–potentially preventing age-related macular degeneration.

Eating avocados regularly can also reduce your risk of:

Heart disease
High cholesterol
Type 2 diabetes and other metabolic disorders
Certain types of cancer

Incorporate these fruits into dips, salads, or smoothies, spread them on toast, or enjoy them with a dash of garlic salt for a healthy, satisfying snack.

These ten superfoods offer unique benefits in mostly low-calorie packages, from boosting immunity and minimizing inflammation to supporting your cardiovascular system. Start incorporating them to your routine, and enjoy a balanced, nourishing diet that supports both your short-term well-being and longevity.

References:

Superfood: Value and Need: Ingenta Connect

‘Superfoods’: Reliability of the Information for Consumers Available on the Web – PMC

Seaweeds as a Functional Ingredient for a Healthy Diet – PMC

Antioxidant effects of seaweeds and their active compounds on animal health and production – a review – PMC

Spirulina: A Source of Gamma-linoleic Acid and Its Applications

Exploring the Benefits of Phycocyanin: From Spirulina Cultivation to Its Widespread Applications – PMC

Seaweed, spirulina, dried

Gamma-linolenic acid, Dihommo-gamma linolenic, Eicosanoids and Inflammatory Processes – PMC

Nutritional and toxicological aspects of Spirulina (Arthrospira)

Optimisation of Vitamin B12 Extraction from Green Edible Seaweed (Ulva lactuca) by Applying the Central Composite Design – PMC

Characterization and Bioavailability of vitamin B 12 -Compounds from Edible Algae