Last Updated on Tuesday, 13 July 2010 13:49 Written by Dina Khader, MS, RD, CDN

When confronted with the idea of foods that provide far greater health benefits than what we may expect, commonly referred to as superfoods, many of us might be tempted to dismiss them as hype or outright fiction.

The fact is, however, that superfoods do indeed exist, and we shouldn't be surprised by them.

We all know that some foods are more healthy than others. Some foods are absolutely terrible for your health. Knowing that, why would we assume that the opposite is not true, that there are foods that are considerably better for you than most others?

Superfoods are simply highly vital, nutritionally dense foods that offer considerable dietary and healing potential. It is important to note that these superfoods, while generally extremely healthy, may not be appropriate for everyone. Those with allergies such as nut allergies or lactose intolerance, would obviously not experience benefits from consuming nut butters or yogurt, respectively.

Superfoods also function best as part of a well-balanced, healthy diet. Superfoods should not make up the entirety of foods consumed, as they can not offer a complete spectrum of essential nutrients. Instead, superfoods should be liberally consumed as part of a healthy, rounded diet.

Goji Berries

Goji berries are vibrant red berries native to southern China and the Himalayas. They are packed with B vitamins, including B1 and B6, twenty-one trace minerals, beta carotene, vitamin C and essential fatty acids. Goji berries provide a general tonic for well-being, combating fatigue and enhancing immunity.

In China, the benefits of the goji berry are common knowledge, not just through popular folklore but also in medical application. Doctors in China use polysaccharides (beneficial sugars) from goji berries to enhance and balance the activity of all classes of immune cells like T cells, NK cells and immunoglobulins IGG and IGA.

Acai Berries

Pronounced ah-SIE-ee, these berries are native to Central and South America. The acai berry is much richer in antioxidants than even our most beneficial native berries like blueberries and raspberries. The antioxidant benefits of acai berries are strong and relatively immediate, beginning within two hours of consuming the berries. Because of their fragile nature and long travel times, they are most often found frozen or in juice concentrate. It is important to avoid concentrate that contains preservatives, such as sodium benzoate.

Cacao

Cacao is the pod-producing plant from which we derive cocoa. Several scientific studies have shown that raw or minimally processed cocoa contains flavonoids similar to those found in green tea. Flavonoids can: lower blood pressure; improve circulation; improve the endothelial function of blood vessel lining; prevent platelets, a type of red blood cell, from clotting together; and lower cholesterol levels.

Cocoa is also a rich source of magnesium, which both acts as a muscle relaxant and prevents sugar and carbohydrate cravings. Chocolate with cocoa content of 70% or higher (very dark) provides the most antioxidants.

Sea Vegetables

Sea vegetables include plants like alaria, kelp, sea lettuce and bladderwrack. They are very low in calories yet exceptionally abundant in minerals, especially iodine. Iodine is essential for the health of all organs in the body, especially the breasts, prostate and thyroid. Pound for pound, sea vegetables are more nutritionally dense than any terrestrial vegetables.

Extra Virgin Olive Oil

Not all olive oil qualifies as superfood; it must be extra virgin and cold pressed to retain all of its nutritional benefits. The health benefits of olive oil are due to the high content of antioxidants and monounsaturated fatty acids, especially Omega-9s. Olive oil protects against heart disease by lowering LDL (or 'bad' cholesterol) and raising HDL (or 'good' cholesterol). Olive oil also provides a healing effect for ulcers and gastritis.

Kefir

Kefir is a fermented milk drink that is easily digested, supports the digestive system with beneficial bacteria, and provides the body with vitamins, minerals and protein. Regular kefir consumption can relieve intestinal disorders, promote bowel irregularity and reduce gas in the colon.

Kefir can also help lower caloric intake by eliminating food cravings, as a relatively small amount provides adequate nourishment and satisfaction. Kefir should be plain and not fruited, and is best when made fresh at home with a kefir starter.

Raw Goat or Sheep Milk Yogurt

Plain goat or sheep milk yogurt is one of the best natural sources of healthy bacteria, like acidophilus and bifidus. These are critical to colon health and preventing infections in our bodies. This beneficial flora remains in the colon, and provides the body with additional support against foreign bacterial and viral organisms. For those who can not tolerate dairy products, fermented cabbage dishes like sauerkraut or Korean kimchee are adequate alternatives.

Avocados

Despite the high calorie and fat content of avocados, they still qualify as superfood due to their very high nutrient density. Avocados contain folate, potassium and monounsaturated fats, and are very high in fiber. Avocados have 30% higher levels of potassium than even bananas.

The Food and Drug Administration has authorized a claim that states, 'Diets containing foods that are good sources of potassium and low in sodium may reduce the risk of high blood pressure and stroke.'

Eggs

The healthiest eggs to purchase are those from local farms that practice sustainable agriculture. Eggs should be from free-range hens fed grass and not commercial grain-based feeds. Eggs are designed by nature to provide all the nutrients a growing chick would need, and so are by their very nature incredibly nutrient dense. They contain a significant amount of vitamins A, D, and E, B vitamins, iron, iodine, trace minerals and protein. Eggs are the most complete protein food with all the essential amino acids necessary for good health. While eggs do contain a significant amount of cholesterol as well, the cooking method affects the body's metabolism of the cholesterol. Soft-boiled eggs are far less likely to raise cholesterol level as compared to omelets and scrambled eggs as the egg yolks is not subjected to oxidation from air exposure.

Sprouted Flax

Sprouted flax is a truly living, enzyme-active superfood providing the perfect blend of health-promoting nutrients including: omega-3 fatty acids, lignans, soluble and insoluble fiber, vitamins, minerals and enzymes. Sprouting increases the enzyme activity of the flax, making the nutrients more bioavailable and enhancing nutritional absorption. Sprouted flax is much better absorbed and more stable than ground flaxseed or flax oil, and unlike other forms of flax, doesn’t require refrigeration.

Sprouted Nut Butters

Sprouting of nuts and other grains and seeds neutralizes the phytic acid, a compound that is present mostly in the bran of the plants. Phytic acid inhibits the absorption of calcium, magnesium, iron, copper and zinc. When made with sprouted nuts, the nut butter becomes easier to digest, sweeter, tastier and lighter on the digestive system. These nut butters, such as almond butter, macadamia butter, pumpkin seed butter and many others, can be spread on crackers, raw veggies or fresh fruit. Peanuts are the only nut that should be avoided, as they are not sprouted, highly inflammatory and prone to salmonella and fungal contamination.

Green Tea

Green tea is truly the ultimate super beverage, as it provides antibacterial, antiviral and antioxidant protection. Green tea also contains small amounts of chlorophyll (the green pigment in plants), that is made highly bioavailable in beverage form.

Green tea promotes healthy aging, and as such, is useful in cancer prevention and treatment. Green tea also increases thermogenesis, or heat production, in the body, which enhances fat metabolism.

Extra Virgin Coconut Oil

The presence of lauric acid, capric acid and caprylic acid in unrefined coconut oil has antimicrobial, antifungal and antibacterial effects. The body converts lauric acid into monolaurin which is highly effective as an antiviral agent. Monolaurin works on many viral diseases, including herpes, influenza, cytomegalovirus and many others. Coconut oil is highly beneficial for healthy hair, skin, cholesterol levels, digestion, and teeth, and is excellent for boosting energy and endurance for athletes. This should not be confused with hydrogenated coconut oil, which is detrimental to heart health, weight and body fat control.

Barley Grass, Oat Grass and Wheat Grass Greens

These grain grasses are the superfoods of green vegetables, with significantly higher nutrient profiles than conventional vegetables. They are the single most effective nutrient source for optimal health and DNA rejuvenation. These super greens promote high energy levels, fat metabolism, healthy digestion and stress management. Another significant benefit is the alkalizing effect these greens have on body pH levels. Keeping the body at a healthy pH level between 6.4 and 7.0 as measured in urine promotes well-being and reduced likelihood for many diseases and ailments.

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