England Coaching

15 Superfoods for Better Health

After volunteering at their Luminary Lighting Fundraiser, I had the opportunity to tour the farm, meet amazing people, and learn about these nutrient-dense superfoods packed with phytochemicals, vitamins, and minerals—all linked to reducing the risk of chronic disease.

If you enjoy this form of content check out my free fat loss guide here! 

Here’s what made their list:

1. Beans (Legumes)

Loaded with fiber and a great protein source, beans are also rich in antioxidants and folate, which supports red blood cell production, brain function, heart health, and even helps with depression.

2. Berries (Blueberries, goji berries, cherries, strawberries, raspberries)

These fruits are packed with flavonoids, which have antioxidant and anti-inflammatory properties. They’re also rich in vitamin C and ellagic acid, known to inhibit cancer cell growth. Blueberries, in particular, have the highest antioxidant content of any fruit or vegetable!

3. Broccoli & Cruciferous Vegetables (Arugula, Brussels sprouts, watercress, cabbage)

These veggies contain enzymes that may help destroy cancer-causing chemicals. They’re also a great source of folic acid, vitamin C, and antioxidants.

4. Dark Chocolate (Yes, really!)

Dark chocolate is loaded with antioxidants, but the darker, the better—less sugar and more benefits! Limit yourself to one ounce per day (so that large candy bar should last more than 10 minutes!).

5. Oats (Whole Grains)

Oats contain soluble fiber that helps lower LDL (bad) cholesterol. If you’re gluten intolerant, try alternatives like brown rice or barley, and avoid refined white rice and flour.

6. Olive Oil (Mono-unsaturated Fats)

A staple in the Mediterranean diet, olive oil is rich in antioxidant polyphenols, which help fight cancer, high blood pressure, and diabetes. It’s also a great source of vitamin E.

7. Onions & Garlic

Onions contain allium compounds, linked to reduced cancer risk. Red onions are rich in quercetin (a powerful antioxidant), which helps improve blood pressure and circulation. Garlic is also known for cancer-fighting properties.

8. Oranges & Vitamin C-Rich Fruits

A classic source of vitamin C, which helps in collagen production—essential for bone, skin, and teeth health. Other vitamin C-rich fruits include kiwi, strawberries, guava, and other citrus fruits.

9. Salmon & Fatty Fish

Salmon is an excellent source of omega-3 fatty acids, which support the immune system, heart health, and cancer prevention. Other great options include trout, mackerel, herring, and sardines.

10. Spinach & Dark Leafy Greens

Packed with antioxidants that support eye health, these greens also provide fiber, folate, and B vitamins. Options include kale, collards, chard, mustard greens, and turnip greens.

11. Sweet Potatoes & Orange Vegetables

Rich in vitamins A & E and antioxidants that help fight free radicals and support the immune system. Other good choices: butternut squash, orange bell peppers, carrots, and pumpkin.

12. Tea (Green, White, Black, Oolong)

All varieties of tea are rich in antioxidants, helping reduce the risk of cancer and heart disease.

💡 Pro Tip: Brew your tea for at least 3 minutes and squeeze the tea bag to maximize flavonoid content.

13. Tomatoes

Tomatoes contain lycopene, the antioxidant responsible for their bright red color. Lycopene is also found in watermelon, guava, red peppers, and grapefruit. These foods provide vitamins E & C, flavonoids, and potassium, which support heart health, cancer prevention, and blood pressure regulation.

14. Walnuts & Nuts

Walnuts, almonds, sunflower seeds, Brazil nuts, pecans, cashews, and more are loaded with vitamin E, omega-3 fatty acids, and protein. Walnuts, in particular, contain polyunsaturated fats that help improve LDL cholesterol levels.

15. Yogurt (Probiotics)

Yogurt supports gut health, the immune system, and provides protein. Opt for plain yogurt to avoid unnecessary added sugars.

Now you’re trying to find recipes and food options, download my free recipe book here! 

A Final Thanks

Huge appreciation to the dietitians at St. Joe’s Medical Health and The Farm at St. Joe’s for their time and knowledge!

Which of these superfoods do you already include in your diet? Let me know in the comments!

👉 Visit our blog for more tips: dylanjengland.com/reading-blog
👉 Connect with us on social media for daily inspiration:

• Instagram: @djengland
• Facebook: DE Health & Fitness
• YouTube: England Fitness
• Twitter: @dylanjengland

Have questions or need personalized guidance? Email us: Fitnesstherapyde@gmail.com

Let’s make your goals a reality—together.

 

References

[1] http://www.livestrong.com/article/492244-what-are-the-health-benefits-of-flavonoids/

[2] http://www.livestrong.com/article/173125-benefits-of-polyphenols/