“Superfoods” have become a huge, growing topic for health-conscious individuals and health professionals, alike. The term is applied to foods that not only nourish the body, but foods that also supply nutrients to boost one’s immune system and provide a host of positive effects, such as the prevention of inflammation, getting metabolism in check, lowering cholesterol, burning fat, and even preventing life-threatening conditions like heart disease and cancer.



Blueberries are antioxidant rich and high in fiber.



1. Blueberries

These little blue babies are packed with fiber (about three grams per cup!), and they have the highest antioxidants over any other commonly consumed berry.

Try throwing a handful into your morning yogurt to easily include some more of this superfood into your diet. Your kidneys will thank you!






Rolled oats are about 3-4g of fiber per cup, versus steel-cut oats which are about 5g per cup.


2. Oats

With a whopping five grams of fiber per serving, rolled oats are a great way to add some extra texture to your diet.

Next time you’re making homemade hamburgers, replace the breadcrumbs with rolled oats for a more wholesome, filling choice.







Quinoa is a whole grain, packed with protein.

3. Quinoa

This exceedingly trendy grain is becoming more and more prevalent in Western cuisine, though it has been a staple in Indian culture for centuries. It is a complete whole grain and, unlike the usual alternatives (we’re looking at you, rice), quinoa is full of protein.

Use this unique substitution for rice in your next stir-fry.





Salmon is rich in Omega-3 fatty acids, a muscle builder and fat reducer.

4. Salmon

This fish selection is the perfect choice for your protein — the Omega-3 fatty acids in it have been shown to improve insulin sensitivities within the body, which allows for building muscle and fat reduction.

It does not take much to season salmon well; lightly salt and pepper and drizzle with olive oil and lemon juice, and serve.





Plain yogurt is a perfect balance of carbs, protein, and fat.

5. Yogurt

Plain yogurt has been described as the “perfect” food due to its perfect balance of carbohydrates, protein, and fat. This creamy, calcium-rich breakfast option is great for keeping hunger at bay and staying fuller longer.

Try mixing plain yogurt with organic honey, mixed berries, and rolled oats for a healthy breakfast that will keep you going long after lunch time.





green tea

Green tea is rich in antioxidants and may even prevent cancer.

6. Green tea

This traditional Eastern beverage is not just for sushi and post-yoga time. Green tea is rich in antioxidants, has zero calories when left unsweetened, and may even play a part in preventing cancer.

To boost your metabolism first thing in the morning, brew a cup of green tea within the first hour you are awake. If the tea needs a little sweetening, try adding a small amount of honey or squeezing half of a lemon into your drink.






Avocadoes are high in the right kinds of fat, making it a heart-healthy super food.

7. Avocados

Don’t let the fat content scare you away from this tropical fruit! This heart healthy food is high in monounsaturated fat and is packed with fiber. However, the calorie count can be a little steep, so try not to over-do it.

A few slices on a burger, sandwich, or wrap can make your meal a creamier, more indulgent experience.






Kale is a dark, leafy green that is rich in fiber and low in calories.

8. Kale

This dark, leafy green is a mere 34 calories per cup, so it is no wonder that it is showing up more and more in juice bars and on the grocery shelves.

The green can be a little tough to chew raw, so it is best eaten broken down and sautéed in a stir fry, or you can juice a few to add to your healthy, green juice.



What other “super foods” do you incorporate into your daily diet? Let’s talk health and wellness here in the comments below, or you can find me on Twitter @TiffaniJPurdy. We look forward to seeing you again next week for more “Living Healthy!”