Superfoods – Over 100 of the Healthiest Foods You Should Have in Your Diet

Superfoods are packed with nutrition; the body loves them. You may have superfoods in your kitchen right now and don’t know it.

By eating these every day you can energize and balance your body without costly vitamins and medical bills. Foods affect us on many levels and understanding these factors can help you make better health choices.

Superfoods have specific influences on the body.  That’s why we say they have ‘power’.  To read about where all those benefits come from, click on this link:   The 5 Sources of Power in Superfoods

Here is a list of all the superfoods we explain on the site.

Fruit Superfoods

Apples: 10 Reasons WHY to Eat an Apple a Day
“An apple a day keeps the doctor away” was the first nutritional advice I and many children heard from their moms.
Find out why the common apple has uncommonly huge health benefits, and how to best enjoy them. Enjoy a sugar-free treat made with this wonderful powerfood: Sugarfree Apple Sauce

Apricots: Tiny Apricots with Exceptional Health Benefits Not to be Missed
Small orangey yellow apricots with their velvety skin have a smooth sweet delicious flavor.  They may be small but apricots are packed with essential vitamins and health benefits. Learn about the 6 Health Benefits of Apricots and try a Delicious Apricot Peach Smoothie.

Bananas: Healthy, Silly and Sexy 
Bananas are healthy for you and that’s a good thing since they are the most popular fruit in North America. Learn the 5 Health Benefits of Bananas and try this Banana Pudding: This is easy peasy to make and delicious!

Blueberries The Amazing Healing Power of Blueberries

Cantaloupe:  They are Full of Healthy Carotene for You

Cherries: 11 Health Benefits of the Beautiful Cherry

Cranberries: The little Superfood with a big punch!

Tart little cranberries are a powerful fruit packed with surprising health benefits. You may have heard cranberries are helpful in urinary tract infections but they also have many other health benefits

Dragon Fruit: Dragon Fruit Benefits You in Many Ways and Is Yummy

Dragon fruits look unique and exotic. They are full of many health benefits from helping digestion, reducing blood sugar levels to helping prevent cancer.

Figs: Fabulous Delicious Nutritious Figs.

Grapefruit: Health Benefits of Grapefruit: Weight Loss and Much More.

Grapes: Fresh Grapes Are So Good for You

Kiwi: Health Benefits & Facts

Lemons: the Alkaline Superfood

Mandarin Orange: Did You Know That Yummy Mandarin Oranges are Good for Us?

Mangoes: 10 Health Benefits.: Juicy Oranges are Full of Health Benefits for You.

Oranges:  Juicy Oranges are Full of Health Benefits for You Oranges are a healthy treat!

They are a very healthy superfood as they help fight cancer, fight viral infections, relieve constipation and much more.

Papaya: Sweet and Delicious is Good for You

Pears: ‘Gift of the Gods’

Peaches: Juicy Peaches Are Amazingly Good For You.

Pineapple: Sweet juicy pineapple is nutritious and so delicious.

Pineapples are a superfood that protects our hearts, helps with digestion, and fights cancer. Learn the many reasons it is good to eat pineapple.

Plums: 8 Health Benefits and Fascinating Facts  – The best things about them are that plums are a low-calorie superfood that won’t spike your blood sugar levels and are full of health benefits.

Prunes: Prunes Make You Poop and Help with Weight Loss

Prunes are a delicious superfood full of health benefits. They help lower blood pressure, are good for diabetics and even help with weight loss.

Pomegranate: Tasty Delights Full of Health Benefits of Pomegranates

Prunes: Prunes Make You Poop and Help with Weight Loss

Saskatoons: My favorite berry.

Strawberries: Health Benefits of Strawberries – The Queen of Fruits

Raspberries: Summer Red Superfood.

Watermelon: It’s alkaline and tastes soo good.

Wild Blueberries: Why Are Wild Blueberries The Best?

Wild blueberries are a tasty superfood that for centuries has been a part of the native North American’s diet. These small berries are highly nutritious.

Vegetable Superfoods

Vegetable Superfoods

Arugula: Everything Arugula – Benefits, Nutrition & How to Grow.

Asparagus: The Balanced Superfood.

Avocado: 10 Health Benefits & Info-graphic.

Beets: Aphrodisiac, Brain Booster, Pain Reliever & More

Bell Peppers: Sweet Colourful Bell Peppers are Full of Health Benefits

Broccoli:  Broccoli is Packed Full of Health Benefits for You:Broccoli is full of health benefits and is a superfood. It has a reputation of being America’s most hated vegetable but is actually a favourite vegetable.

Brussels Sprouts: 5 Reasons To Love Brussels Sprouts and 7 Tips To Make Them Taste Better

Cabbage: The big Superfood for glowing skin and hair – some say it collects “moon power”

Carrots:  This crunchy Superfood has health benefits that go beyond your eyes!

Cauliflower: It is Full of Amazing Health Benefits.

Celery for Weight Loss and Calm

Cucumber: The Cool Summer Food.

Eggplant: Vibrant Purple Eggplant with its Unique Tastes is So Good

Green Beans: Green Beans Are Remarkably Full of Health Benefits

Green beans are full of health benefits and a tasty addition to a meal. This superfood is full of many health benefits from helping lose weight to preventing the spread of HIV.

Green Peas:  Much MORE than a poor man’s meat!

Kabocha Squash:  Superstar of Squashes.

Kale: 8 Health Benefits (and Cautions) of Kale

Leeks:  Learn the Health Benefits of Leeks: Good For the Heart, Cancer Protection.

Mushrooms: Time to enjoy Tasty Mushrooms with Amazing Health Benefits.

Okra: Okra is Delicious, Unique and Good For You

Onions:  The World Health Organization says “Eat them for Better health”.

Potatoes: Are They Good, Bad, or Fattening?

Pumpkin: Pumpkin, Largest Superfood Full of Health Benefits
It is a superfood with an abundance of health benefits. They become very popular in the fall, for Thanksgiving for pumpkin pie and for Halloween.

Radish: The Remarkable Radish is Full of Health Benefits.

Romaine Lettuce: Learn Why Romaine Lettuce is the Best!

Spinach:  The First Green Superfood.

Squash:  Superfood for all seasons.

Sweet Potatoes: Surprising Benefits of Sweet Potatoes & Tips For Cooking Them Right.

Swiss Chard: Beautiful Colorful Swiss Chard is Surprising Good for You.

Tomato: are Tasty and Full of Health Benefits

Zucchini Love:  Why Diana Had to live on this nutritious Superfood.


Nuts and Seed Superfoods

Almonds: King of nuts.

Brazil Nuts: These Nuts are a Superfood with Massive Benefits

Cashews: Sweet Cashews Are Delicious and Good for You.

Cashews are delightfully sweet and creamy nuts that are crunchy and full of health benefits! All over the world, these delicious exotic nuts are found in many cuisines as they add flavour and texture. They are the fourth most consumed nut in the world.  Cashews are one of the superfoods with many health benefits.

Chia Seeds: Did you know that Chia Seeds Are An Amazing Superfood?
These tiny chia seeds have soared to becoming one of the most popular superfoods in the health community. It is no surprise that chia means “strength” in the Mayan language and they are strengthening as you will see from their many health benefits.

Flax Seeds:  Full of Many Health Benefits and Uses

Hazel Nuts: Learn Why Are Exotic Hazelnuts So Good For Us.

Pecans: They are Heart Healthy and Delicious.

Pine Nuts: Delicious and Absolutely Nutritious

Pumpkin Seeds: The alkalizing seed.

Sesame Seeds: 20 Huge Health Benefits of Tiny Sesame Seeds

Sunflower Seeds: Small Sunflower Seeds Are Packed With Nutrition.

Walnuts:  The crinkly Superfood with the highest antioxidant activity of any nut.


Grain Superfoods

Brown Rice: Why it is better than white rice.

Buckwheat: Warming Buckwheat is Full of Health Benefits

Cornmeal:  the Comfort Food That is Good for You.

Millet: The alkalizing grain.

Quinoa Powerfood: This nutty-flavoured Superfood is pronounced Keen – Wa.

Oatmeal: 10 smart reasons to enjoy oatmeal.

Wild Rice: This Rice is One of the Most Decadent Gluten-Free Powerfoods.

Bean and Lentil Superfoods (Legumes)

Beans and Lentils: Red, White, Orange and Brown Pulses Are Superfoods

Black Beans: are Beautiful and So Good for us.

Chickpeas: These beans are Full of Amazing Health Benefits

Lentils:  This high protein, a low-cost bean is a staple of healthy diets.

MisoA Cup A Day Will Help Keep You Strong! 
It has been a staple part of the diet in the Far East for centuries. Because it is a fermented, living food; its flavour improves in time, much like a fine wine. Enjoy some Miso Soup With Spinach & Mushrooms

Tempeh: Tempeh is Full of Protein, and Many Other Wonderful Health Benefits

Tempeh truly is a nutritious superfood full of health benefits including good protein and vitamin B12. For vegans, it can be challenging to get enough B12.

Tofu: It Really Is Full of Health Benefits That are Good for Us.

Herbs and Spices

Herbs and Spice Superfoods

Basil:  Basil, The Oldest Herb Is Full of Health BenefitsIt has been considered to be ‘The Oldest Herb’.  It has been used for health reasons and for its distinct flavour which is delicious.  It is one of my favorite herbs to use in my kitchen.  Basil is full of health benefits making it a herb superfood and it has an amazing history. Also, I have created many delicious recipes that I will share with you here.

Cinnamon: Cinnamon Benefits – Do You Know What They Are?

When we think of cinnamon we usually imagine delicious pastries or a hot drink but cinnamon is also full of health benefits. These benefits are backed by valid scientific research.

Dill: The Thrill of Dill:  Healing and Taste Extraordinaire

Fennel Seed: Fennel Seeds Are Good for Digestion and Much More.

Garlic: Full of Health Benefits.

Ginger: 7 Health Benefits of Ginger

Mint: Energizing Peppermint is Full of Health Benefits for You.

Sage: Sage Helps Our Memory and Much More Proven by Research.

Turmeric:  The REAL Spice of Life.

Superfood Oils

Oil Superfoods

Olive Oil: 12 Health Benefits of Olive Oil With Info-graphic

Coconut Oil: 12 Coconut Oil Health Benefits.

Sesame Oil: Learn the 17 Sesame Oil Benefits

Almond Oil: Benefits and Use Of Almond Oil

Pure Chocolate

Exotic Superfoods

Chocolate: It Can Be Good for You

Dandelion Leaves Are a Free Amazing Superfood for You: Dandelions have a reputation as a weed but the dandelion leaves, flowers and roots are actually very good for us. They are rich in vitamins and minerals and have many health benefits.

Green Tea:  the Powerfood that Rules the World.

Hemp Hearts, Packed With Health Benefits Are Good for You: Hemp hearts are definitely a superfood filled with health benefits! The hemp heart is hulled from the hemp seed. They do come from the same plant as marijuana but they will not get you high.  Hemp hearts will get you high on nutrients and health benefits. I enjoy adding them to my meals daily.
So how come they won’t get us high if they come from the marijuana plant?
It is because the plants are cultivated differently for each type. The marijuana plant crop is grown for its THC content; the hemp seed agricultural crop is grown for seed and fiber.

Honey: 10 Health Benefits

Maple Syrup: Is Maple Syrup Really of Full Healthy Benefits?

Maple syrup is a thick gooey syrup poured lavishly on pancakes.  Even though it is a sugar, it has some interesting health benefits and is a superfood.

Miso: Superfood from the East.

Molasses: Why You Need to Have a Jar of Blackstrap Molasses in the Cupboard.

Olives: Are Full of Amazing Healthy Benefits

Seaweed: Ancient Superfood.

Shiitake Mushrooms: These Mushrooms Are Full of Wonderful Health Benefits

Exotic shiitake mushrooms have been part of the diet in the east for thousands of years! Their medicinal and health benefits purposes have been proven.

Stevia:  Learn its sweet benefits.

Umeboshi Plums:  The Samurai Superfood


Chinese Herbal Nutrition

Before understanding the power of the foods around me, I was unhealthy, unhappy and confused. Constant visits to doctors and health food stores had little effect on my deep fatigue and constant hunger. That was 30 years ago when Western nutritional science was not as advanced as it is now.

It was the 5,000 year old Chinese herbal knowledge that made the difference for me. Using specific foods and food combinations to feed specific systems and create balance brought me back to the energy and joy I had as a teenager.

Since then I learned from all cultures. The message is always the same: Food can heal. Food can be your medicine. Food has POWER! – Randy Fritz

At Real Food for Life, we continue to bring people’s awareness to the power of foods. We also have used Vital Health Testing to determine which foods are suitable for an individual at this time.

19 thoughts on “Superfoods – Over 100 of the Healthiest Foods You Should Have in Your Diet”

  1. June Benaschak

    Hi – you guys do such a great job. The info is great and I love the recipes, even though I haven’t tried them all I know where to get good healthy ones. Sorry I don’t always take the time to comment.

  2. It has been 3 months that my husband and I have been choosing to eat raw. Weight and a sense of depleting energy was a strong motivator for me to keep looking despite my many attempts and being a lacto vegetarian for most of my life. Becoming vegan was a major factor along with green juices and the support of Organic Lives where we both were eating our raw food meals for a fifteen day challenge – after which we were hooked.
    So I really get your first principle of food chemistry. I’ve lost 18 pounds and feel stron and energized. I also can feel my body composition changing. So hats off to you for carrying the conversation forward. I get it. And it is so much more sustainable for our planet to eat this way. No looking back for us. No craving either. We are being nourished!

  3. Barbara Harrington

    I enjoy reading those things, and I do know you are right. I am a nurse with background also in nutrition, However, I came down with condtion after eating healthy, called diverticulis, no matter what I eat, bothers me. high fiber absolutely sets it off. horrible pain, cramping.

    1. Barbara, I had a very severe digestive problem and at the best could only eat 12 foods…..and the same for me: no high fibre foods could be tolerated at that time. That does not mean that foods like brown rice and millet were not powerfoods; they just were not for me with a digestive system that did not work. Now that my digestive system has healed and is doing the job it was made for I can eat almost anything…..nothing with chemicals and that I believe is my body’s intelligence not wanting to pollute it.

  4. I am a diabetic on insulin. I have recently lost 13 pounds only because I now have a part-time job at a nearby CVS and I stock shelves, vacuum, and assist customers with questions about where certain items can be found within the store. I was home for 5 years recovering from three major surgeries, one of which left extensive amounts of metal in my lower back as my lumbar spine was fused. I am currently taking 2000 mg of L-Carnitine to break down fat as well as Omega Krill Oil 600 mg daily to help with joint inflammation. I don’t drink as much water as I should, so I will drink the 8 glasses of purified water, which I just read on another website. I don’t know exactly what foods I should eat. I eat lots of salad with tuna and a vinaigrette I make myself. I’m always constipated and I’m always tired. I’m having a sleep study test next week at the request of my physician to see if I have sleep apnea. I don’t cook much because of the metal in my back. I cannot lean over the stove without pain, so I buy frozen entrees. Please advise. Should I start juicing?

    1. Dear Diane,
      I can see you are applying a lot of useful strategies in dealing with your condition. I encourage you to keep them up!
      As others have commented, many of your problems can be helped with the proper nutrition.
      Know just what to eat is always a big question. I suggest you a Vital Health Assessment which you can access on our site at or just click on the “Custom Health Testing” tab at the top of the page.
      This tests which specific foods are good for you and for example, if you should be eating more cooked, raw and juiced foods.
      If you wish to discuss this further, you can contact myself (Randy Fritz) or Diana Herrington at the “About Us” tab.
      Randy Fritz

  5. Jaime Sawatzke

    There are so many health foods to choose from these days. i always choose health foods that are rich in vitamin-C. ‘

  6. Hi, i just came across your website, I am 22, studying in india, it’s been 3years that i have filled my stomach with fast food, i had so much problem with my life, now I’m back on tract, and deciding to live healthy, first thing for me right now to arrange is a good diet plan. I’m ready to change everything, but I’m really confused on what not to eat, i want to know if giving up on dairy is going to be a problem in future. And what can I eat or drink instead.

  7. Hi Sara,

    I think it is great that you are deciding to change your diet. I’m wondering if you are still studying in India and if you live there. I’ve lived there.

    I’ve been on “mostly raw vegan” for almost two years and it is serving me and my husband very well. I’ve lived in India and that would create its own challenges. It is not easy to eat anything raw there.

    A good vegan ayurvedic diet with as much safe fresh fruits and vegetables as you can get would be great for India. But you have to find safe ways to sterilize fresh veggies and to peel fruit skins. It is not hard to discover the ayurvedic style suited for you if you are in India.

    Hope that helps.

  8. This is a very informative site. I have shared the link with many people. And i love the look of your web page. The info on each food is invaluable.
    Now for Barbara Harrington I suggest Getting
    “Docusate Sodium” Really worked for me-Every day for a week 200mgs over counter at Pharmacy.
    Look up Oxy powder on web – really worked for a friend.
    We both got flat after years of not being so.

  9. Hi Diana:
    I love sharing your research, your passion for truth about what foods are real vs. fake, and your recipes. Thank you so much.

  10. We see that

    Black beans and

    Are not in your list. Are these not ‘super’ foods?

    Wife incorporates a lot of certified organic foods as well
    as testing to go gluten-free. Turmeric is a staple spice
    on her cooking. I kid her she wants to reach an old age of 140. I believe that to worry too much about health and diet to the point of fastidiousness, may be good to a long life, but may be detrimental to a quality of life.

    It is like a blessing to have found your website.
    Very informative.
    Thank you.

  11. Hi Diana, I don’t know if you are still around, but I’m thankful for your offerings online. I bought your ebook and now am missing pages as I’ve used it a lot- esp the list of foods.. Anyway thank you very very much for your contributions to life!!

  12. Hi..this is very true and unbiased testimony..I am an old man and on the media for more than 15 years…travelled a lot and read many articles about Health and Nutrition tips..This is the first time to find your Blog and enjoy reading and learning …Your Blog is vital and precious and should be an important encyclopedia in each house…I find very little words to say THANK you for your effort..time..thinking….to present your articles to the members of Twitter…Thank you ..

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