Add these to your diet and cut through the nutritional confusion to level up your health, vitality and weight loss.
We’ve all heard of these before, and it can be a near-impossible task to figure what a superfood is, and if it’s worth adding to your diet and busy lifestyle.
Let’s face it:
There’s a lot of smoke and mirrors out there — and some so-called superfoods are anything but.
Even for someone who’s been in the training and nutrition game for a couple decades, I can even lose myself in the grocery store aisle trying to figure out what’s real — and what’s not.
Which is why I can only imagine what you may be going through as we’re fed conflicting information all day.
That’s exactly why I wrote this: to help you cut through the confusion and know exactly what a superfood is, and identify the Top 7 Superfoods you should be adding right now.
These are handpicked to level up your health, prevent chronic disease, and oh yeah…look like a million bucks.
That’s what we’re here for, right?
Let’s get started.
So, What Is A Superfood?
First, we’re going to define what a superfood is.
There’s no one set definition out there — but mine is simple:
A superfood is any food loaded with nutrients that are proven to help improve your health, increase your vitality or level up your energy.
What I’m specifically looking for is nutrient density, which is:
The proportion of nutrients in a given food, both micronutrients, and macronutrients that pack a powerful punch.
You and I know the difference in how we feel after slamming down some fast food, as compared to a nutrient-rich salad with chicken and avocado.
I call this the “30 minute effect” where there’s a stark difference between how we feel after we’ve ate a meal, which says a lot about quality. Superfoods are designed to optimize your health, vitality, and energy — while making you feel great on the regular.
Now, let’s get into the best 7 superfoods in the game!
Superfood 1: Blueberries
Straight out of the gate, we welcome the first superfood — blueberries.
They may be small, but they pack a powerful punch of nutrients, including antioxidants, phytochemicals and high doses of vitamin C and vitamin K (1.)
Antioxidants protect you from free radicals in the body, and blueberries have more than any other berry — which is great news for you.
HOW TO IMPLEMENT: Throw these in a morning smoothie, and have at it.
Superfood 2: Eggs
Next up, we’ve got eggs — a nutritional powerhouse unlike any other, and a great bang for your buck.
You can read endless opinions about eggs from varying sources, but there’s no denying them as one of the best sources of low-calorie protein as well as being loaded with vitamins and good fats.
Lastly, all this cholesterol talk is misguided — eggs are proven to help raise ‘good’ cholesterol while lowering bad and have been proven to lower risk of heart disease and stroke (2.)
HOW TO IMPLEMENT: Don’t go Rocky style with raw eggs…get creative, whip and cook them in any way and enjoy!
Superfood 3: Avocado
Next up, we’ve got the lean, green machine that is known as the avocado. One of my favorites on game day — avocados are the definition of a superfood.
Avocados are chock full of monounsaturated fats designed to help your heart, including vitamin C, vitamin K and folate. These are also fantastic for brain health, and include magnesium and countless other dense nutrients (3.)
The best part is how versatile they are — and can be used in almost any way imaginable.
HOW TO IMPLEMENT: Throw them in a smoothie, make some game-day guacamole or sub them instead of toast with your breakfast…#winning.
Superfood 4: Almonds
Next up we’ve got one of my favorites on the run while traveling to seminars and events — almonds.
These nutrient-rich delights contain some of the highest sources of calcium while being high in protein and vitamin E.
They’re dense in healthy fats, calories and a few handfuls can keep you full for hours, or complement a meal. Studies have shown consuming almonds lowers the risk for heart disease (4.)
HOW TO IMPLEMENT: Have these healthy snacks ready-to-go in your car or office, and you’ll never be hungry again.
Superfood 5: Kale
It’s time to go green, and my next superfood pick is none other than the jam-packed, nutrient-rich kale. I could have chosen various leafy greens, but none can match the nutrient density of the green monster.
Kale is fantastic for weight loss and full of vitamin A, vitamin C, vitamin K, calcium and may even make your brain function seem 11 years younger (5.)
Now, I know what you’re thinking:
Steve, kale tastes like cardboard!
Don’t worry, below I’ll share how to get your Kale in, even if you don’t love it.
HOW TO IMPLEMENT: Smoothie, smoothie, smoothie! Another option: bake your fresh Kale and it turns into a crispy, delicious snack that tastes like a chip.
Superfood 6: Coconut
Next up, we’ve got coconut — one of the best sources of medium-chain triglycerides that comes in all shapes, forms and sizes.
Sure, that’s a mouthful — but MCT’s are a powerful fatty acid designed to help with weight loss (6), improve brain function and help fight bacteria.
Basically, you’ll not only feel great…but get smarter, too. Coconut is extremely dense, so if you’re watching your calories — pay attention because a little goes a long way.
HOW TO IMPLEMENT: The options are endless, cook with coconut oil, or take some coconut butter on the run — a little bit goes a long way.
Superfood 7: Salmon
The last superfood is the powerhouse of the sea — jam packed with high doses of Omega 3 Fatty acids, protein and more.
This is your one-stop shop for improved heart health, brain function and leveling up your immunity.
Omega 3 Fatty acids have been proven to prevent diabetes, heart disease and other conditions in a wide array of populations (7.)
HOW TO IMPLEMENT: Grill, grill, grill…and do your best to find Wild Caught salmon when possible.
You Got Your Superfoods, Now What?
So, there we have it — but I know I’ll get this question:
Steve, what about this food, or that food?
It’s likely you should have those, too — there are many other nutrient-dense foods you should be consuming. Choosing seven was a challenge, but I wanted to get you off to a great start.
Now, for a little warning: there are no guidelines or restrictions on what makes a ‘superfood’ so be careful with the latest craze at the grocery store and check the label.
By the way, I created a free, downloadable grocery checklist with these exact superfoods for you to use on the run:
Need Help Figuring It All Out?
Many times, knowing the top superfoods and what to eat is only a start. What happens next will dictate whether it becomes more information, or real results you can see in the mirror.
That’s why you need a plan tailored to your needs, your goals and your lifestyle.
This is exactly why I created the 30 Day Metabolic Reset — a step by step, day by day system that includes nutrition, training, and lifestyle…
Without ‘crash’ diets.
If you’re ready, click below to learn how thousands of people all over the world are finally taking back control of their health and fitness:
- Survey of antioxidant capacity and phenolic composition of blueberry, blackberry, and strawberry in Nanjing
- Meta-Analysis of Egg Consumption and Risk of Coronary Heart Disease and Stroke https://www.ncbi.nlm.nih.gov/labs/articles/27710205/
- Hass Avocado Composition and Potential Health Effects. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3664913/
- Effect of almond consumption on the serum fatty acid profile: a dose-response study. http://www.almonds.com/newsletters/handle/new-study-shows-benefits-daily-almond-consumption
- Nutrients and bioactives in green leafy vegetables and cognitive decline. http://n.neurology.org/content/90/3/e214
- Weight-loss diet that includes consumption of medium-chain triacylglycerol oil leads to a greater rate of weight and fat mass loss than does olive oil. https://www.ncbi.nlm.nih.gov/pubmed/18326600
- Study of Alaska Natives confirms salmon-rich diet prevents diabetes, heart disease https://www.adn.com/alaska-news/article/study-alaska-natives-confirms-salmon-rich-diet-prevents-diabetes-heart-disease/2011/03/30/?page=0,1