Healthy Superfoods

Doctors, health practitioners, and wellness experts agree that a balanced diet, coupled with regular exercise, is the main ingredient to be truly fit and healthy. While there are plenty of healthy foods on the market today, there are only a few superfoods. 

You should definitely add these powerhouse foods to your regular diet and weekly grocery list. These are foods that are truly a “must have” for anyone serious about their health.

These superfoods each have their unique specialty that they add to the wheelhouse of a healthy body. For instance, one superfood can be great for your heart, and another can boost your metabolism. 

It is good to know that if you have your regular servings of these superfoods, you will see a profound impact on your long-term health.

Surprisingly, many people are not even aware of these healthy foods. Recently at a dinner party, I overheard a guest naively ask the host “Is it true that salmon is good for you?” No, it’s not good for you! It’s fantastic for you!

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Our Top Superfoods List

Salmon Fish Benefits

With so many health and fitness experts out there giving their two cents on healthy diets, it’s good to know about superfoods that all of these experts agree on. You deserve a healthier and stronger body, and you don’t even have to drown yourself with supplements. 

Getting healthy should be an enjoyable and appetizing process, and momentum and consistency are the hinge that swings big doors. The more results and improvement that you see, the more motivated you will become to follow the process. It becomes a self-fulfilling process. 

You can improve your health starting today with our list of superfoods:

More Details on the Top Superfoods


Health Benefits of FlaxseedSome say that flaxseed is the new wonder food because it has demonstrated benefits in helping reduce serious illnesses. Flaxseed is considered very powerful for one’s health because of its three major ingredients:

  • Lignans
  • Fiber
  • Omega-3 essential fatty acids

A great way to incorporate flaxseed into your diet is by including a tablespoon in your protein shake after a workout, or spreading over your yogurt. If you swallow a tablespoon straight, be ready with a glass of water as it will be a little dry and cumbersome. 

Best to buy “ground flaxseed” as its easier to consume, and you’ll probably need to purchase at your local health food store, like Whole Foods.

Calories: 1 tablespoon = 50 calories


Salmon is a SuperfoodSalmon is classified as a fatty fish, and is all about healthy fats. Salmon is very delicious, easily accessible, and has also shown evidence of reducing the risk of various diseases. A great source of protein, potassium, and a number of key vitamins, salmon is also very rich in omega-3 fatty acids.

Salmon is healthy for you in just about every possible way: heart health, blood and circulation, anti-inflammatory, skin, complexion, and more. The only caveat….don’t overdo it. There are a few downsides to consuming too much salmon, but once or twice a week and you’re golden! (1)

A great way to prepare salmon is to grill it, or bake it. To bake it, follow these simple instructions:

  1. Purchase an 8 oz salmon cut at your local grocery.
  2. Place the salmon in a glass pan skin down, and pour 3 tablespoons of olive oil over the top. Use your spoon to spread the olive oil over the entire salmon. Flip the salmon over, and move it around the pan to spread the oil, then flip back over so the skin is down.
  3. To season, sprinkle Old Bay (or your favorite seasoning) over the top of the salmon.
  4. Put the oven on “Bake” at 375 degrees F to pre-heat.
  5. Bake for 13-15 minutes at 375 degrees. If you like it a little more done, then cook for 15-17 minutes at 375.
  6. When you eat the salmon, you will use a fork and remove each piece from the skin. So the skin will stay on your plate, and you don’t eat the skin.

Calories: 8 oz = 500 calories

Barlean’s Total Omega

Barleans Total OmegaYou may or may not have heard of Barlean’s Total Omega, so if you haven’t, you must definitely check it out. It is sold in most grocery stores, and is a super powerhouse superfood. This supplement is not only packed with omega-3 fatty acids, but also omega-6 and omega-9 fatty acids.

And it has a great taste to boot! It is much more palatable than a tablespoon of olive oil. When it becomes part of your daily routine, you will look forward to your tablespoon or two each morning!

It truly has too many health benefits to name, and if you include in your morning routine by taking 1 tablespoon, then you are on the path to your best self! It is fantastic for every part of you: skin, hair, heart, blood, and more.

It is also known to help lower levels of bad cholesterol, improve good cholesterol, and other health benefits. If you shoot for 1 or 2 tablespoons per day, you will receive really heavy duty health benefits from this miraculous oil. It will also improve your skin, heart health, and general wellness. It’s kinda tasty too!

Olive Oil | Powerhouse Superfood

Olive oil is also a very healthy oil, and is also a powerful superfood. It has many of the same health benefits, and can be used in cooking as an ideal alternative to butter. Check all the health benefits of olive oil.

You can also consume a teaspoon or tablespoon, but it can leave an aftertaste so follow it with a glass of water.

Olive Oil SuperfoodWhen purchasing olive oil in your local grocery store, try to look for the following:

  • Glass, dark bottle
  • USDA Organic
  • Estate Name (where the oil is from)
  • “Best By” date if possible
  • NO country of origin
  • Choose a smaller bottle, as you want to use up within 60-90 days

These oils are super healthy, but heavy on calories, so always in moderation. If you’re try to shed pounds, keep your oils to about 1-2 tablespoon per day. 

Calories: 1 tablespoon = 100 calories


Lean Muscle SnacksEat them raw, toasted, or with your favorite salad and other meals and snacks. Almonds are one of the earliest known healthy foods with numerous health benefits. Research on the advantages of almonds dates back centuries! (2)

You’ll be surprised at the number of healthy ingredients a one-quarter (1/4) cup of raw almonds comes with, including protein, fiber, calcium, potassium, and a number of different vitamins. 

They are great for heart health, skin, circulation, and more. You can buy at any grocery store, and you should consider buying plain almonds, and not smoked or salted. 

A great snack during the day is to put 10-20 almonds in a ziploc bag.

Calories: 10 Almonds = 60 calories


Avocados for Heart HealthAvocados are very delicious, and taste great even with main course dishes too! 

They offer a significant amount of healthy monounsaturated fatty acids, which are not commonly found in other fruits. In fact, it is so rich with nutrients that it comes with close to 20 vitamins and minerals!

You can purchase at your grocery store, and the perfect time to purchase is when they have a slightly soft skin (but not mushy). Otherwise, they will be quite hard. They are a great, super healthy morning or afternoon snack. Just cut them in half, and you can use a spoon to eat them. Delicious. (3)

Also a great and healthy snack. Cut the avocado in half around the center seed, and put half in a ziploc bag. You’ll need a spoon to eat it. Put the other half in a ziploc bag and store it in the fridge for the next day.

Calories: 1 Avocado = 190 calories; 1/2 Avocado = 95 calories


Wheatgrass SuperfoodYou might know wheatgrass from a number of weight loss advertisements. It is popular because it truly works. 

More than just a good ingredient for those who wish to lose weight, wheatgrass is great as well for those who want to remain healthy. It comes with a number of different vitamins and minerals including amino acids, calcium, iron, magnesium, and vitamins A, C, and E.

Egg Whites

Egg White BenefitsContrary to what was once a popular belief that eggs could be unhealthy, especially for those with cholesterol problems, it has been found that cholesterol found in food doesn’t have a significant effect on one’s blood cholesterol levels.

So yes, eggs are safe to eat; and if you’re in doubt, it is always best to consult with your physician. And if you’re having eggs, it’s best to choose egg whites. 

Compared to the yolk, there’s more protein plus vitamin B2, B6, B12, D, selenium, copper, iron, and zinc found in the whites. So they also are a food powerhouse. Click to see the complete benefits of egg whites.

Calories: 6 Egg Whites = 150 calories


Blueberries are a SuperfoodBerries are also packed with bountiful nutrition that the body loves. They are packed with health benefits, and here are our favorites:

  • Blueberries
  • Strawberries
  • Raspberries

A great way to eat blueberries, is to put 1 cup (8 oz) in a plastic cup (after washing under cold water), and “sip” them. Really delicious, and very healthy. 

Much the same with strawberries. Cut the very tops off (stem), then cut in half, and put 1 cup (8 oz) of the halves into a plastic cup, and “sip” them also.

Blueberries: 1 cup = 100 calories
Strawberries: 1 cup = 60 calories

Health Benefits of Superfoods

Thanks to nature, there are plenty more superfoods to choose from if you truly want to up your game in the health department. In this day and age, healthcare premiums can be really expensive. 

More importantly, life is more enjoyable when you fuel your body with the healthiest foods on earth. The benefits are too many to count, but to name a few: heart health, skin health, blood/circulation, fitness, wellness, looks, longevity, weight control, and more. (4)

These foods are a full-body health boost, as they impact nearly every part of your body. 

Also check our posts on other healthy foods for building lean muscle, improving bone health, and more:

And most importantly, it’s a lot easier to stay healthy and avoid sickness. An ounce of prevention is always better than a pound of cure.

Learn more about the top fat-burning foods, and the best meal replacement shakes for health and weight control.

David Williams

David Williams

A diet and fitness enthusiast, David is an ex-Army Airborne Ranger and Infantry soldier with decades of fitness and wellness experience. A West Point graduate with a degree in engineering, he focuses on technical research related to fitness, nutrition, and wellness. He loves the beach and working out, and spending time with his wife and daughters.

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  1. Corliss, J. (2014). Make smart seafood choices to minimize mercury intake. Harvard Health.
  2. Brazier, Y. (2019). Almonds: Health benefits, nutrition, and risks. Medical News Today.
  3. Picking Fresh Avocado – How to Know if an Avocado is Ripe. Love One Today®. (2021).
  4. Hill, A. (2018). 16 Superfoods That Are Worthy of the Title. Healthline.

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