The Best Superfoods

A list of vitamin and mineral-packed ingredients like salmon, chocolate, beans, eggs, and greek yogurt.
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Photo By: Marén Wischnewski ©Marén Wischnewski


This fatty fish is brimming with omega-3 fats, which have been shown to reduce the risk of high blood pressure, sudden-death heart attacks, Alzheimer’s and rheumatoid arthritis.

Get the Recipe: Salmon with Lemon, Capers, and Rosemary


This member of the cruciferous vegetable family (aka cabbage family) has been shown to help lower your risk of cancer. It's also packed with antioxidants like vitamin C and vitamin A. One favorite way to enjoy it is in this broccoli salad.

Get the Recipe: Creamy Broccoli Slaw


One cup of these blue gems has 84 calories, 21 grams of carbs and almost 4 grams of fiber. Blueberries are packed with antioxidants including vitamin C and anthocyanidins, which give these berries their gorgeous hue and may help protect against prostate cancer and glaucoma.

Get the Recipe: Blueberry Blast Smoothie


An ounce of dark chocolate a day can do the body good. All the goodness of chocolate comes from the cocoa bean. The darker the chocolate, the more nutrients you'll get. This includes the potent antioxidant theobromine, which has been shown to help reduce inflammation and help lower blood pressure.

Get the Recipe: Dana's Dark Chocolate Bark

Sweet Potatoes

This superstar tuber is one of the oldest around. One medium sweet potato contains more than 400 percent of your daily dose of beta-carotene (the antioxidant form of vitamin A) and the antioxidant lycopene. It's also a good source of vitamin C, fiber and heart-healthy potassium. Mash, puree or bake in the skin or slice and bake into healthy fries.

Get the Recipe: Sweet Potato "Fries"


One cup cooked contains 8 grams of protein, 15 percent of your daily dose of iron and many energy-producing B-vitamins. It’s also one of the only plant foods that contains all the essential amino acids, plus it’s gluten free.

Get the Recipe: Quinoa With Garlic, Pine Nuts and Raisins


Almonds are chockfull of heart-healthy unsaturated fats, protein and the antioxidant vitamin E. They're a good source of fiber, riboflavin, magnesium, phosphorus and copper. Choose unsalted raw or blanched almonds to keep sodium out.

Get the Recipe: Spiced Almonds

Greek Yogurt

With more than twice the hunger-fighting protein per ounce than traditional yogurt, this tart and creamy yogurt is a must-have. Use it to make smoothies, lighten up sauces, as a condiment or just enjoy as-is topped with your favorite fruit.

Get the Recipe: Greek Yogurt


Beans are not only good for your heart, they’re also good for your wallet. This legume powerhouse is packed with protein, carbohydrates and fiber — the type that helps lower your risk for colon cancer and decreases cholesterol.

Get the Recipe: Weeknight Two-Bean Chili


Eggs have gotten a bad reputation, but did you know they’re considered the most perfect protein? That’s because one egg provides close to 100 percent of your required protein building blocks. The newest recommendation is no more than 1 egg per day to keep cholesterol at bay.

Get the Recipe: Huevos Rancheros

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