14 orIgInal superfoods,spices & fruits

14 orIgInal superfoods,spices & fruits

Let’s take a look at the SuperFoods themselves. The original SuperFoods featured 14 original foods that research had demonstrated could help promote health in powerful ways. You’ve probably read about them as they’re frequently mentioned in the media. Each of the 14 foods was chosen because of the strength of its nutrient prof i le: it featured nutrients SuperNutrients that are particularly powerful in promoting health and/or nutrients that are difficult to find elsewhere. In addition to the main flagship, SuperFood, each food has what we called “sidekicks.” The sidekicks are foods with a nutrient profile that is similar to the flagship food and as such they are good alternative choices.

14 orIgInal superfoods & theIr sIdekIcks

Beans: all dried beans and low-sodium canned beans plus string beans, sugar snap peas, green peas
Blueberries: purple grapes, cranberries, boysenberries, raspberries,strawberries, fresh currants, blackberries, cherries, and all other varieties of fresh or frozen berries
Broccoli: brussels sprouts, cabbage, kale, turnips, cauliflower, collards,bok choy, mustard greens, Swiss chard
Oats: Super sidekicks: wheat germ, ground flaxseed; Sidekicks: brown rice, barley, wheat, buckwheat, rye, millet, bulgur wheat, amaranth, quinoa, triticale, kamut, yellow corn, wild rice, spelt, couscous
Oranges: lemons, white and pink grapefruit, kumquats, tangerines, limes
Pumpkin: carrots, butternut squash, sweet potatoes, orange bell peppers
Salmon: Alaskan halibut, chunk light tuna, sardines, herring, trout, bass, oysters, clams
Soy: tofu, soy milk, soy nuts, edamame, tempeh, miso
Spinach: kale, collards, Swiss chard, mustard greens, turnip greens, bok choy, romaine lettuce, orange bell peppers
Tea: green and black
Tomatoes: watermelon, pink grapefruit, Japanese persimmons, redfleshed papaya, strawberry guava
Turkey: skinless chicken breast
Walnuts: almonds, pistachios, pumpkin, sesame and sunf lower seeds, macadamia nuts, pecans, hazelnuts, cashews, peanuts, pine nuts, Brazil nuts
Yogurt: kefir

AddItIonal superfoods,SidekickS, and superspIces
Apples: pears
Avocado: asparagus, artichokes, extra virgin olive oil
Dark chocolate
Dried SuperFruits: raisins, dates, prunes, figs, apricots, blueberries,
cranberries, cherries, currants
Extra virgin olive oil: canola oil
Honey
Kiwi: pineapple, guava
Onions: garlic, scallions, shallots, leeks, chives
Pomegranates: plums

SuperspIces
Cinnamon
Oregano
Cumin Thyme
Garlic Turmeric