32 NUTRIENT-DENSE FOODS
WITH SUPERPOWERS
32 Nutrient-Dense
Superfoods and
their Benefits
32
NUTRIENT-DENSE
SUPERFOODS AND
THEIR BENEFITS
32 Nutrient-Dense
Superfoods and
their Benefits
32
NUTRIENT-
DENSE
SUPERFOODS
AND THEIR
BENEFITS
HIGH-POWERED SUPERFOODS TO OPTIMIZE YOUR HEALTH
NUTRIENT DENSITY
These foods are not only nutritious, but extremely nutritious, with high levels of the nutrients your body needs.
BENEFIT VARIETY
A superfood isn’t a one-hit wonder. These foods provide a spectrum of nutrients, and thus a wide range of benefits.
ANTIOXIDANT CONTENT
Antioxidants are healing compounds that help fend off harmful free radicals, offering a balm for stress and aging. Superfoods are high in antioxidants.
Let’s be clear: Superfoods aren’t just berries and kale. There’s a plethora of superfoods, and we bet you probably have some of them in your fridge or kitchen cupboards right now.
TABLE OF CONTENTS
01 | FRUITS
FRUITS
Let's be real—all fruits are good. As slow-digesting plant sugars, they are chock-full of nutrients and still give you the fulfilling sweet flavor we often crave. But some fruits are better than others—some fruit are absolute superfoods due to their abundance of antioxidants and vitamins.
POMEGRANATES
VITAMIN & MINERAL PROFILE
VITAMIN & MINERAL PROFILE
Vitamin C, E, and K, Folate, and potassium
ANTIOXIDANTS
Polyphenols
GOJI BERRIES
VITAMIN & MINERAL PROFILE
VITAMIN & MINERAL PROFILE
Vitamin C, A, B2, iron, copper, selenium, and zinc
ANTIOXIDANTS
ANTIOXIDANTS
Carotenoids, lycopene
lutein, and polysaccharides
Carotenoids, lycopene
lutein, and polysaccharides
AÇAÍ
These purple berries grow on the acai palm in South and Central America. With an earthy taste that’s a cross between dark, unsweetened chocolate and blackberries, this fruit packs a punch. The berries are high in good fats and fiber. But their real superpower comes from their antioxidants—three times the antioxidants of blueberries!
VITAMIN & MINERAL PROFILE
VITAMIN & MINERAL PROFILE
Vitamin A, trace amounts of chromium, zinc, iron, copper, manganese, magnesium, potassium, and phosphorus
ANTIOXIDANTS
ANTIOXIDANTS
Anthocyanins
Anthocyanins
BLUEBERRIES
Blueberries contain the same powerful antioxidants as acai, in amounts much higher than found in normal fruits. In fact, out of all the common fruits and veggies, blueberries are the king of antioxidants, reducing DNA damage, lowering bad cholesterol and blood pressure, and even improving memory and brain function.
VITAMIN & MINERAL PROFILE
VITAMIN & MINERAL PROFILE
Vitamin C, K, and manganese
ANTIOXIDANTS
ANTIOXIDANTS
Flavonoids (particularly anthocyanins)
Anthocyanins
02 | FUNGI & ALGAE
FUNGI & ALGAE
Fungi and algae are unlike almost everything else we eat. Not vegetables or plants, these earthy crops and tiny organisms boast high levels of vitamin D—and have been used medicinally for centuries. And if we've learned anything about vitamin D recently, is its importance in the body to help fight off illness, not to mention its converter-properties to help increase absorption of other vitamins and minerals.
CHLORELLA
VITAMIN & MINERAL PROFILE
VITAMIN & MINERAL PROFILE
Vitamin C, iron, omega-3s,
small amounts of magnesium,
zinc, copper, potassium, calcium, folic acid, and B vitamins
ANTIOXIDANTS
ANTIOXIDANTS
Chlorophyll, beta-carotene, lycopene, and lutein
Chlorophyll, beta-carotene, lycopene, and lutein
SPIRULINA
Another type of algae, this blue-green organism usually comes in powder or pill form. Spirulina was consumed by the Aztecs and is now used as a powerful anti-inflammatory supplement.
VITAMIN & MINERAL PROFILE
VITAMIN & MINERAL PROFILE
Vitamins B1, B2, and B3, copper, iron, magnesium, potassium, manganese, omega-3s
ANTIOXIDANTS
ANTIOXIDANTS
Phycocyanin
Chlorophyll, beta-carotene, lycopene, and lutein
MUSHROOMS
VITAMIN & MINERAL PROFILE
VITAMIN & MINERAL PROFILE
Vitamin D and B, selenium, folate, potassium, copper, iron, phosphorus, and choline
ANTIOXIDANTS
ANTIOXIDANTS
Ergothioneine and glutathione
Chlorophyll, beta-carotene, lycopene, and lutein
03 | VEGETABLES
VEGETABLES
Everyone knows vegetables are good for you—but which veggies reap the most benefits? (Hint: It’s usually the most darkly colored ones.) These vegetables are packed with plant fiber, folic acid, and many nutrients.
DARK LEAFY GREENS
VITAMIN & MINERAL PROFILE
VITAMIN & MINERAL PROFILE
Folate, zinc, calcium
iron, magnesium, vitamin C, and fiber
ANTIOXIDANTS
ANTIOXIDANTS
Carotenoids
Chlorophyll, beta-carotene, lycopene, and lutein
BRUSSEL SPROUTS
VITAMIN & MINERAL PROFILE
VITAMIN & MINERAL PROFILE
Vitamin C, A, K, folate, manganese, and glucosinolates
ANTIOXIDANTS
ANTIOXIDANTS
Kaempferol
Chlorophyll, beta-carotene, lycopene, and lutein
WATERCRESS
This green leafy vegetable boosts immunity and fights cancer—plus, it’s proved particularly effective in improving thyroid health. With more calcium than milk and more iron than spinach, this leafy green can even improve eyesight and brain health and aid in pregnancy! To top it off, folate acts as a powerful antidepressant.
VITAMIN & MINERAL PROFILE
VITAMIN & MINERAL PROFILE
Vitamin C, A, B6, B12, calcium, iron, folate, magnesium, and phosphorus
ANTIOXIDANTS
ANTIOXIDANTS
Beta carotene, zeaxanthin, and lutein
Chlorophyll, beta-carotene, lycopene, and lutein
04 | ANCIENT GRAINS
ANCIENT GRAINS
The right types of grains are packed with fiber, protein, and vitamins and digest easily in our bodies. As you can imagine, there are a few options that are 10 (or 100) times better than a slice of processed white bread. For a real bump, try nutrient-packed ancient grains. These grains have been around for centuries and evolved alongside humans. That’s why they’re among the easiest to digest. Many ancient grains also pack high amounts of protein and are full of fiber. Try sprouting your grains to get access to the most nutrients.
FARRO & BULGUR
Think there’s only one way to consume wheat? Think again. Bulgur, or cracked wheat, is standard fare in the Middle East, and farro is a whole-grain wheat relative. Both are packed with protein—between 6 and 10 grams per cup—and high in digestion-aiding fiber, making them a much better option than a loaf of bread.
VITAMIN & MINERAL PROFILE
VITAMIN & MINERAL PROFILE
Manganese, copper, magnesium, niacin, zinc, selenium, and beta glucans
ANTIOXIDANTS
ANTIOXIDANTS
Polyphenols, carotenoids, and
phytosterols
Chlorophyll, beta-carotene, lycopene, and lutein
QUINOA & AMARANTH
VITAMIN & MINERAL PROFILE
VITAMIN & MINERAL PROFILE
Manganese, phosphorus,
magnesium, folate, thiamine, and iron
ANTIOXIDANTS
ANTIOXIDANTS
Phenolic acids
Chlorophyll, beta-carotene, lycopene, and lutein
MILLET & SORGHUM
VITAMIN & MINERAL PROFILE
VITAMIN & MINERAL PROFILE
Magnesium, niacin, and phosphorus
ANTIOXIDANTS
ANTIOXIDANTS
Polyphenols, including tannins, phytic acid and flavonoids; policosanols
Chlorophyll, beta-carotene, lycopene, and lutein
05 | PROTEINS
PROTEINS
One of the three basic macronutrients in our diet, protein is necessary to build strong muscles. But some protein choices offer a lot more than just protein, packing in healthy fats and nutrients too!
EGGS
Long scorned, eggs have made their way back to the top of the health-food pyramid. Eggs are a great source of protein—6 grams per egg—and healthy fats. They can actually help reduce the risk of heart disease and stroke. Look for pasture-raised and omega-3 enriched eggs for the highest nutrient levels.
VITAMIN & MINERAL PROFILE
VITAMIN & MINERAL PROFILE
Vitamins D, B6, B12, A, D, & K,
zinc, iron, selenium, copper,
lecithin, and omega-3s
Chlorophyll, beta-carotene, lycopene, and lutein
WILD FISH
We’ve all heard the health benefits of fish oil. Wild fish offers up those benefits in whole-food form, rich in protein and healthy fats, including lots of omega-3s, without any of the harmful toxins and chemicals that can be produced during the fish-farming process. This food is a powerful aid for heart and brain health.
VITAMIN & MINERAL PROFILE
VITAMIN & MINERAL PROFILE
Vitamin D, iodine, magnesium, and omega-3s
Chlorophyll, beta-carotene, lycopene, and lutein
YOGURT & KEFIR
VITAMIN & MINERAL PROFILE
VITAMIN & MINERAL PROFILE
Vitamins B2 and B12, calcium, phosphorus, and manganese
ANTIOXIDANTS
ANTIOXIDANTS
Bioactive peptides
Chlorophyll, beta-carotene, lycopene, and lutein
LENTILS
Legumes are a great vegan source of protein and fiber, and lentils are at the top of the pack. They’re excellent for heart health, packed with B vitamins and seven necessary minerals, and the highest in protein of all the legumes, with 18 grams per cup of prepared lentils. Their tannin content helps fight cancer, too. Lentils are legit—even for meat-eaters. Learn how to incorporate them into recipes for huge health benefits.
VITAMIN & MINERAL PROFILE
VITAMIN & MINERAL PROFILE
B vitamins, iron, magnesium, potassium, zinc, molybdenum, and folate
ANTIOXIDANTS
ANTIOXIDANTS
Tannins
Chlorophyll, beta-carotene, lycopene, and lutein
06 | FATS
FATS
We hear a lot of bad things about fats, but fat is a necessary component of our diets. Fat helps us absorb and optimize foods and the nutrients in them. But there is a difference between bad fats, like highly processed vegetable oil, and good ones. These good fats have been shown to produce lasting health benefits.
Did you know? Fats help unlock the nutrients in many of these superfoods. Here's tips on the best healthy oils to help you add a super-fat to every meal.
OLIVE OIL
A classic component of the Mediterranean diet, olive oil is one of the best fat sources there is. It’s rich in healthy monounsaturated fats, including oleic acid, which reduces inflammation, a many common diseases.
VITAMIN & MINERAL PROFILE
VITAMIN & MINERAL PROFILE
Vitamin C
ANTIOXIDANTS
ANTIOXIDANTS
Mogroside
Chlorophyll, beta-carotene, lycopene, and lutein
AVOCADO
Technically a fruit, this fat source has become ubiquitous for a reason: It’s rich in both monounsaturated fats and nutrients and packed with omega-3s and vitamins. Avocados are great for your bones, eyes, heart, and gut—a whole-body benefit!
VITAMIN & MINERAL PROFILE
VITAMIN & MINERAL PROFILE
Vitamin C, E, K, and B-6, riboflavin, niacin, folate, pantothenic acid, magnesium, potassium, and omega-3s
ANTIOXIDANTS
ANTIOXIDANTS
Lutein and beta-carotene
Chlorophyll, beta-carotene, lycopene, and lutein
07 | SWEETENERS
SWEETENERS
Everyone knows sugar is bad for you—but there are actually some sweeteners that do much more good than harm. These sweeteners are not only nutrient dense, but can also help your body recover from and fend off illness, with none of the icky side effects of artificial sweeteners. Fun fact: Lakanto has the most sustainable manufacturing process for the first on the list—monk fruit.
MONK FRUIT
We’re evolutionarily wired to crave sweet things, and monk fruit offers an anti-inflammatory, antioxidant, low-carb, low-sugar option. It’s been called the longevity fruit for its ability to fight cancer and the effects of age, and it’s one of the only natural sweeteners that has no effect on blood sugar. Feel free to pause now and shop our monk fruit products...
VITAMIN & MINERAL PROFILE
VITAMIN & MINERAL PROFILE
Vitamin C
ANTIOXIDANTS
ANTIOXIDANTS
Mogroside
Chlorophyll, beta-carotene, lycopene, and lutein
LOCAL HONEY
Although honey is high in sugar, it’s one of the best natural sweeteners for its antioxidant content. Dark, local honey is richest in these inflammation-fighting compounds. It’s also great for use outside the body, with antimicrobial, wound-healing properties.
VITAMIN & MINERAL PROFILE
VITAMIN & MINERAL PROFILE
Vitamins Phenols and flavonoids
Chlorophyll, beta-carotene, lycopene, and lutein
LUCUMA
This fruit can be dried and dehydrated then used as a low-sugar sweetener. A South American fruit known as the “gold of the Incas,” it’s high in antioxidants and fiber.
VITAMIN & MINERAL PROFILE
VITAMIN & MINERAL PROFILE
Vitamin B3, iron, zinc, calcium,
and magnesium
ANTIOXIDANTS
ANTIOXIDANTS
Phenolic compounds, and carotenoids
Chlorophyll, beta-carotene, lycopene, and lutein
08 | NUTS & SEEDS
NUTS & SEEDS
If we think of a seed as holding the full potential of a grown plant, then it’s no wonder they’re so nutritious. Nutrient-dense nuts and seeds are the perfect superfood snack, with all three macronutrients plus lots of micronutrients, too.
CHIA SEEDS
Well-known as a secret superpowered food for ultra-runners, chia seeds are great for the rest of us as well. These tiny seeds are high in fiber and omega-3s. They expand in your stomach, making them a long-lasting fuel source. Plus, they’re rich in protein and fiber and great for digestion.
VITAMIN & MINERAL PROFILE
VITAMIN & MINERAL PROFILE
Calcium, manganese,
phosphorus, magnesium, selenium, omega-3s, zinc,
potassium, vitamins B1, B2, and B3
ANTIOXIDANTS
ANTIOXIDANTS
Chlorogenic acid, caffeic acid, quercetin, and kaempferol
Chlorophyll, beta-carotene, lycopene, and lutein
HEMP SEEDS
Hemp seeds are the seed of all seeds, with 10 grams of protein in just three tablespoons. They’re packed with vitamins and omega-3s, too. And while CBD is the hot topic of late, we recommend looking at whole hemp as the superfood with more than just CBD.
VITAMIN & MINERAL PROFILE
VITAMIN & MINERAL PROFILE
Sulfur, iron, magnesium, thiamin, phosphorus, zinc, copper, and manganese
ANTIOXIDANTS
ANTIOXIDANTS
Vitamin E and phytol
Chlorophyll, beta-carotene, lycopene, and lutein
NUTS
Even including peanuts, which are actually a legume, nuts have it all: healthy fats, fiber, and protein. Each nut has its own superpower: Walnuts are packed with polyphenols, while Brazil nuts contain high amounts of selenium. Try a mix of walnuts, pistachios, pecans, and almonds, plus a Brazil nut a day.
VITAMIN & MINERAL PROFILE
VITAMIN & MINERAL PROFILE
Vitamin E, B vitamins, calcium, iron, zinc, potassium, magnesium, antioxidant minerals including selenium, manganese and copper, omega-3s
ANTIOXIDANTS
ANTIOXIDANTS
Polyphenols
Chlorophyll, beta-carotene, lycopene, and lutein
09 | HERBS & SPICES
HERBS & SPICES
The category we think of as an “extra” actually boasts some of the highest nutrient superpowers, planting these enhancements firmly in the superfood arena. Amp up both flavor and nutrition by incorporating more of these heart-aiding, longevity-encouraging ingredients.
CINNAMON
Cinnamon is the world’s No. 1 spice for a reason. Not only does it taste great in sweet and savory foods alike, but it also has the highest antioxidant levels out of 26 common herbs and spices and is antibacterial, antifungal, and anti-diabetic.
VITAMIN & MINERAL PROFILE
VITAMIN & MINERAL PROFILE
Calcium, iron, magnesium, phosphorus, potassium, Vitamin A
ANTIOXIDANTS
ANTIOXIDANTS
Polyphenols
Chlorophyll, beta-carotene, lycopene, and lutein
GINGER
Ginger is so good for treating many common ailments—digestive issues, nausea, and pain—that it’s no wonder it’s on our superfood list.
Ginger and monk fruit can make your smoothie next-level.
VITAMIN & MINERAL PROFILE
VITAMIN & MINERAL PROFILE
Vitamin C, calcium, zinc, sodium, phosphorous
ANTIOXIDANTS
ANTIOXIDANTS
Phenols including gingerol and shogaols
Chlorophyll, beta-carotene, lycopene, and lutein
TURMERIC
A common curry ingredient, turmeric is more than just powerfully yellow. Circuminoids, especially circumin, give turmeric its powerful health benefits, including its ability to fight inflammation and free radicals. For maximum digestion, eat turmeric with black pepper and healthy fats.
VITAMIN & MINERAL PROFILE
VITAMIN & MINERAL PROFILE
Vitamin C, calcium, flavonoids, fiber, iron, niacin, potassium, zinc
ANTIOXIDANTS
ANTIOXIDANTS
Curcuminoids, beta-carotene
Chlorophyll, beta-carotene, lycopene, and lutein
GREEN TEA
This caffeinated superfood is packed full of bioactive compounds, particularly polyphenols, which help prevent cell damage, fight cancer, and lower inflammation. It offers energy without the jitters, helps stabilize weight, and improves brain health.
VITAMIN & MINERAL PROFILE
VITAMIN & MINERAL PROFILE
Amino acids, vitamins C, E, and B2, folic acid
Antioxidants: polyphenols, EGCG, catechins, tannins, beta-carotene, GABA, saponins
Chlorophyll, beta-carotene, lycopene, and lutein
MACA
This root has a unique superpower: It’s particularly good for increasing libido and improving fertility—in both men and women. Typically consumed in powdered form, maca is also a great mood and endurance enhancer.
VITAMIN & MINERAL PROFILE
VITAMIN & MINERAL PROFILE
Vitamin C and B6, copper, iron, niacin, potassium, manganese, riboflavin
ANTIOXIDANTS
ANTIOXIDANTS
Glutathione and superoxide dismutase
Chlorophyll, beta-carotene, lycopene, and lutein
ROOBIOS
This South African plant is consumed most often in tea form, and is absolutely packed with antioxidants that boost heart and bone health, digestion, and weight loss. It also contains alpha hydroxy acid, which is great for skin health.
VITAMIN & MINERAL PROFILE
VITAMIN & MINERAL PROFILE
Calcium, iron, magnesium, zinc, alpha hydroxy acid
ANTIOXIDANTS
ANTIOXIDANTS
Polyphenols, including aspalathin
Chlorophyll, beta-carotene, lycopene, and lutein
GETTING STARTED WITH SUPERFOODS