7 Super Healthy Food Staples & 7 Superfoods You May Not Know

If you want to be healthy, why not try getting less than 10% of your total calories from fast food or processed food? Is it worth trading convenience for your health?

Here are two lists from Dr. Mercola. One consists of seven every-day nutritional powerhouses. The other list contains seven superfoods you may never have heard of. Eating healthy doesn’t have to be monotonously boring!

1. Homemade Bone Broth - Homemade bone broth is as “staple” as it gets if you want to eat healthier. It’s also a really cost effective way to improve your diet, as you can make use of leftover bones that would otherwise be thrown away. Bone broth helps “heal and seal” your gut, which is so important for optimal health and disease prevention.

2. Sprouted Seeds - Another easy and inexpensive way to optimize your nutrition is to add sprouted seeds to your vegetable juice and/or salad. They can easily be grown in your own kitchen, year-round.

3. Fermented Vegetables - Cultured or fermented foods have a very long history in virtually all native diets and have always been highly prized for their health benefits. The culturing process produces beneficial microbes that are extremely important for your health as they help balance your intestinal flora, thereby boosting overall immune function.

4. Avocados - Avocados are an excellent source of healthy raw fat, which most Americans are seriously deficient in. They also provide close to 20 essential health-boosting nutrients, including: fiber, potassium, vitamin E, B-vitamins, and folic acid.

5. Kale - Kale contains fiber and antioxidants, and is one of the best sources of vitamin A, which promotes eye and skin health and may help strengthen your immune system. A one-cup serving has almost as much vitamin C as an orange and as much calcium as a cup of milk. It’s simply an excellent source of multiple vitamins and other nutrients.

6. Organic Coconut Oil - Besides being excellent for your thyroid and your metabolism, coconut oil is rich in lauric acid, which is capable of destroying a number of different viruses, including influenza and measles. Its medium chain fatty acids (MCTs) also impart a number of health benefits, including raising your body’s metabolism.

7. Fresh Herbs - Herbs do more than add flavor; they’re also densely packed with valuable nutrients, and many are well-known for having medicinal qualities as well. Turmeric is one example of a spice with potent and scientifically proven medicinal benefits. Another less dramatic example is plain black pepper, which has been shown to increase the bioavailability of just about all other foods. As a general rule, you really can’t go wrong when using herbs and spices and I recommend allowing your taste buds to dictate your choices when cooking.

Seven Superfoods You May Never Have Heard of:

If your pantry is already stocked with these basics and/or you’re looking to expand your culinary repertoire with some more adventurous fare, the following seven superfoods are ones you may never have heard of before.

1. Limequat - They are a hybrid cross between lime and kumquat, the latter of which is a sweet but tangy citrus with an edible peel. Limequats are in season between July and November, and contain plenty of fiber and vitamin C. Like the kumquat, they have an edible rind, so it’s a good choice for spicing up dishes with a citrusy flavor.

2. Pomelo - A member of the citrus family that is typically overlooked. They look a bit like over-sized grapefruits, and the taste is similar too, although pomelos tend to be sweeter. To eat, remove the thick rind and membrane from each “slice.” Just like other citrus fruits, you can eat it as is, or add to salad, salsa, marinades, or fresh juice, just to give you a few ideas.

3. Hubbard Squash -Is in season during the winter, when it can be a welcome source of densely packed nutrients, including vitamins A, C, E and K, potassium, folic acid, iron, lutein, manganese, magnesium, phosphorus, zeaxanthin and plant-based omega-3. The featured article suggests pairing roasted Hubbard squash with kale, or adding it to stew.

4. Celeriac - A turnip-rooted celery or celery root, is a root vegetable with a taste that resembles conventional celery. You can eat it either raw or cooked, and it’s high in vitamins B6, C, and K, along with potassium and magnesium. Time magazine suggests grating some onto salad, along with beets, apples, and walnuts for a flavorful kick.

5. Teff - A tiny North African cereal grass grain, has been a staple of traditional Ethiopian cooking for thousands of years. Naturally gluten-free, teff is rich in calcium, manganese, iron, fiber, protein, B vitamins, zinc, and all eight essential amino acids. It has a mild, nutty flavor that lends itself well to a variety of dishes, including stews, pilaf, and baked goods. You could also add it on top of your salad.

6. Fenugreek - A curry-scented plant, the seeds of which have traditionally been valued for their medicinal uses, which include the treatment of digestive problems, upset stomach, constipation, and gastritis, and much more.

7. Purslane -A lemon-flavored edible weed that is popular in both Greek and Mexican cooking. Some compare the taste to watercress or spinach. It’s rich in plant-based omega-3 fats, vitamins C and E, and pectin. Young leaves and tender stem tips are generally preferred in terms of flavor and crunch, and make a tasty addition to salads and sandwiches.

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