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Superfoods Cheat Sheet by

Very Healthy Foods to Eat
diet     foods     meals

Superb­erries

Acai Berries
Aronia Berries
Bilberries (Wild Bluebe­rries)
Blackberries
Black (and Red) Raspbe­rries
Black Elderb­erries
Cranberries
Lingonberries (Cowbe­rries)
Maqui Berries

Superf­ruits

Acerola Cherries
Avocados
Blood Oranges
Bananas
Camu-Camu Fruit
Cantalope
Dragon Fruit
Grapefruit
Grapes
Kiwi
Mandarin Oranges
Mangosteen Fruit
Manzano Bananas
Papayas
Passion Fruit
Pineapple
Plums
Pomegranate Fruit
Prunes (Dried Plums)
Pumpkin & seeds
Purple Grapes
Rambutan Fruit
Tomato

Super Legumes and Grains

Barley, Hulled
Black Beans
Buckwheat Groats
Cannellini Beans and Navy Beans
Kaniwa Grains
Lima Beans
Pinto Beans
Quinoa Grains
Red Kidney Beans
 

Top Bulb Vegetables and Roots

Black Radish
Burdock Root (Gobo)
Garlic
Purple Carrots
Red Onions
Sunchokes (Jerusalem Artich­okes)
Turmeric Root
Oca Root

Brassica Vegetables and Salad Greens

Arugula (Salad Rocket)
Black Kale (Cavolo Nero)
Brussels Sprouts
Broccoli
Broccoli Sprouts
Collard Greens
Dandelion Greens
Garden Cress
Garland Chrysa­nthemum (Shungiku)
Curly Kale
Mache (Lamb's Lettuce)
Microgreens
Mustard Greens
Purple Caulif­lower
Radish sprouts
Red Cabbage
Savoy Cabbage
Spinach
Swiss Chard
 

Other Superfoods

Artichoke Hearts
Brown Rice
Buckwheat Honey
Dark Chocolate
Grape Leaves
Matcha Powder
Millet Powder
Mushrooms
Pine Honey
Spirulina Powder

Top Seeds & Nuts

Almonds: Prevents Diabetes & Cardio­vas­cular Disease
Brazil Nuts: Cancer protectors
Cashews: Brainpower boosters
Chia Seeds
Grape Seeds:
Hazelnuts: Monoun­sat­urated fats
Macadamia: The most MUFAs
Pecan: Artery defenders
Pistachios: The Skinnniest Nut
Walnuts: Many great benefits

USDA Ranking of Foods by Antiox­idant Capacity

1 Small Red Bean (dried) Half cup:
2 Wild blueberry 1 cup:
3 Red kidney bean (dried) Half cup:
4 Pinto bean Half cup:
5 Blueberry (culti­vated) 1 cup:
6 Cranberry 1 cup (whole):
7 Artichoke (cooked) 1 cup (hearts):
8 Blackberry 1 cup:
9 Prune Half cup:
10 Raspberry 1 cup:

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