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Top 20 Super Foods

May 28, 2010

What should be on your grocery list? Well, here are 20 suggestions for you.

Below are 20 super foods categorized in the following groups: complete proteins, fibrous fruits/vegetables, whole grains/starchy vegetables, fats, beverages, sweeteners and dessert.

Complete Proteins:

  1. Wild Salmon
    1. A great balance of fatty acids proven to reduce the risk for cardiovascular disease.
  2. Free Range Turkey Breast
    1. The leanest source of meat on the planet, with included benefits such as cancer prevention through selenium.
  3. Free Range Eggs
    1. The best source of the vital nutrient choline for cell membrane health.
  4. Yogurt
    1. Immune system booster and great for colon health.
  5. Soy
    1. A major key in Okinawans* healthy living and diet style.
  6. Walnuts
    1. A handful a day is packed with 90% of the recommended daily value of omega 3 fatty acids.
  7. Black Beans
    1. Fiber all-star, cancer fighter, antioxidant, sulfite detoxifier.

Fibrous Fruits/Vegetables:

  1. Blueberries
    1. Highest level of antioxidants available and great brain food for children.
  2. Oranges
    1. Most readily available source of vitamin C.

10. Broccoli

  1. Top cancer fighter of most foods.

11. Spinach

  1. Best food to fight cataracts and macular degeneration.

12. Tomatoes

  1. The nutrient lycopene is the proven to reduce the risk for prostate cancer.

13. Onions

  1. Proper insulin response, prevents heart disease, prevents colon cancer, healthy bones.

Whole Grains/Starchy Vegetables:

14. Oats

  1. Lower cholesterol.

15. Sweet Potatoes

  1. Antioxidant, anti-inflammatory, helps reduce the risk of diabetes.


16. Olive Oil

  1. Prevents the hardening of arteries, may lower cholesterol.


17. Water

  1. Happy organs, improved digestive tract, may increase metabolism.

18. Green Tea

  1. Immune system booster, colon cleaner, antioxidant rich.


19. Local Honey

  1. Fights allergies, anti-bacterial, anti-fungal, anti-viral.


20. Dark Chocolate

  1. 1 oz. per day provides antioxidants.

Experiment with endless recipes that can be enjoyed with these foods. To your health!

* Okinawans eat low-fat, low-salt foods, such as fish, tofu, and seaweed. Okinawans are known for their longevity. Five times as many Okinawans live to be 100 than the rest of Japan, and the Japanese are the longest lived nationality in the world. [5]

Article author: Julian Kaufman is the owner of Fitness Together – Chattanooga. He has a degree in Health and Exercise Science from Furman University, Master’s degree from Covenant College, and is a Certified Strength and Conditioning Specialist through the National Strength and Conditioning Association.


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