48 Superfoods for Strength and Longevity

The key to a long life just may be in your pantry (and refrigerator). Some of the most beneficial items for our bodies do not come out of a bottle or a in a powder; they come in their natural form, whether a fruit, vegetable, nut, or other.

Superfoods List

Read on to learn about the superfoods that will increase your health, strength, and longevity.

1. Sweet Potatoes

Sweet potatoes are a healthy carb and provide you with iron, magnesium, and vitamins D, C, and B6. They are also packed with a plethora of immune-boosting, disease-preventing, and cancer-fighting properties.

2. Avocados

Full of good fat, avocados may also help prevent prostate and other types of cancers. Avocados also help prevent strokes, and keep cholesterol levels under control.

3. Almonds

High in “good” fat, almonds also help to lower bad cholesterol. Try munching on almonds for a healthy snack or swapping almond butter in for your peanut butter.

4. Apples

An apple a day, just might keep the doctor away afterall. Organic apples can help keep you regular and help regulate blood sugar levels.

5. Apricots

Apricots have the same beta-carotene levels as carrots and significantly support the health of your eyes. They are also rich in fiber and contain antioxidants in the form of Vitamin A.

6. Asparagus

Asparagus is powerful superfood that helps to fight free radicals in the body because of its antioxidant properties.

7. Bananas

The potassium and fiber in bananas not only help keep you regular, but also regulate your blood pressure.

8. Basil

Basil has flavonoids that help ward off cancer, so try adding some more of it to your recipes.

9. Beans

No need to be picky; most types of beans are not only full of fiber and protein, but also regulate your blood sugar.

10. Bell Peppers

Rich in vitamin C, phytonutrients, and antioxidants, bell peppers in all shapes and colors are superfoods that will improve your health. The antioxidants in them can help prevent a buildup of cholesterol in the body, and keep away diabetes.

11. Berries

Whether goji berries, cranberry, blackberry, or blueberry, berries are rich in antioxidants as well as vitamins and minerals that improve all-around health, from your teeth to blood sugar.

12. Broccoli

Broccoli can help keep you regular and maintain the health of your eyes, skin, bones, nervous system, and heart.

13. Brussel Sprouts

Brussel sprouts support the health of your heart and may even prevent cancer.

14. Cabbage

Chock-full of vitamin C, cabbage also helps to detoxify the body and can prevent Alzheimer’s and dementia.

15. Carrots

Not only do they keep your eyes healthy, but carrots can also slow down the aging of cells, preventing cancer and improving the look of your skin.

16. Cauliflower

A great aid to those trying to lose weight, cauliflower is also a good source of folate and helps the body absorb and process nutrients from other foods.

17. Cherries

Cherries are superfoods that are able to improve memory, improve eye and skin health, and help you fall asleep.

18. Dark Chocolate

Full of antioxidants that support the heart, brain, and sugar levels in the body, pure dark chocolate is a boon to your health.

19. Eggplant

Eggplant can help you lose weight, prevent cancer, and obtain healthier skin.

20. Flax

Rich in fiber and omega-3s, flax can help prevent cancer, heart disease, diabetes, and stroke.

21. Grapefruit

This fruit can help you lose weight; prevent arthritis, lower cholesterol levels, and fight the common cold.

22. Green Tea

Rich in antioxidants, green tea has been linked to preventing cancer, regulating blood pressure, and improves skin health.

23. Honey

Honey can help treat allergies, colds, and cuts and burns (applied topically). It is also full of antioxidants that may prevent cancer and support cognition.

24. Honeydew

The Zeaxanthin in honeydew supports eye health, especially as one age.

25. Kiwi

This fruit is rich in a variety of vitamins and minerals. Kiwi is also rich source of fiber and phytonutrients.

26. Lemons and Limes

Lemons and limes are superfoods that can help improve the health of your skin and hair, and can help with bloating and constipation.

27. Lentils

Lentils are rich in protein and will keep you full, in addition to regulating cholesterol levels and supporting digestive and heart health.

28. Mango

Eat a mango to support the immune and digestive systems. It can also help with digestion, give immune system, and even boost libido.

29. Nectarines

Beta-carotene, vitamin C, and lutein are important in supporting your health and preventing cancer and other diseases.

30. Nuts

Includes cashews, walnuts, and more. Almost all nuts are rich in omega-3s, which help support brain health.

31. Oatmeal

Go for the organic, steel-cut kind to reap the benefits of oatmeal’s fiber.

32. Olive Oil

Good for the heart and rich in polyphenols, olive oil should be your go-to for cooking and in salad dressings.

33. Olives

Also full of the good fat found in avocados and nuts, olives can help you feel full and maintain a healthy weight.

34. Oranges

Not only are they rich in vitamin C, but oranges can help treat and prevent diabetes, kidney stones, and arthritis.

35. Papaya

Its anti-inflammatory properties make is especially useful for preventing heart disease.

36. Peas

Regulate your glucose levels, prevent heart disease, reduce irregularity, and support bone health all with a serving of peas.

37. Pineapples

Pineapples support digestion, eye, gum, and joint health.

38. Plums

Eat these to improve memory, strengthen your bones, keep glucose levels in check, and improve bowel regularity.

39. Pomegranate

Worth the effort, pomegranates can help prevent various types of cancer and can reduce plaque buildup in the arteries.

40. Portobello Mushrooms

Portobello Mushrooms are rich in antioxidants and an excellent source of potassium and lean protein.

41. Prunes

Not only do prunes keep your bowel regular, they also regulate your blood pressure and glucose levels.

42. Pumpkin

Vitamin A, carotenoids, and fiber all make pumpkins an excellent dietary option year-round. Pumpkin seeds are also packed with vitamins and nutrients.

43. Quinoa

Rich in fiber and protein, quinoa also contains iron, magnesium, and manganese.

44. Shiitake Mushrooms

Shiitake mushrooms (in their whole form) can significantly strengthen your immune system.

45. Spinach

Spinach is full of fiber as well as many vitamins, minerals, and nutrients to lower blood pressure, support the immune system, and improve brain function.

46. Strawberries

Strawberries have properties that support eye health, prevent cancer, and lowers cholesterol.

47. Tomatoes

No matter how you eat them, tomatoes support the health of your heart, skin, and bones.

48. Turmeric

Turmeric is a powerful spice in the fight against cancer.


While this is a list of superfoods, it is not exhaustive. There are many fruits, vegetables, herbs, and others that provide our bodies with necessary vitamins, minerals, and nutrients essential for good health and longevity. Try to incorporate as many of these superfoods into your diet as you can, along with a well-balanced diet rich in organic fruits, vegetables, and lean proteins.


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