Five Superfoods To Improve Your Health

By now, if you’ve been reading this website, you’ve learned all about the Anabolic Cooking pdf by Dave Ruel.  But, you might be wondering if there are other things you can include in your diet that are packed with nutrients.  Well, there are.

You may have heard about superfoods.  Superfoods are a group of foods that have tons of nutrients in them that will help you to lead a long, healthy life.  They are packed with vitamins, minerals, antioxidants, and many other important things.  Here is a list of my favorite superfoods and what makes them so super.


There are two types of avocados sold here in the United States.  The Hass avocado from California, which is the one most people are familiar with, has a dark green to black exterior and is bumpy to the touch.  The other type of avocado you can get is the West Indian avocado from Florida.  This one is larger than the Hass and has a lighter green and smooth exterior.  The Florida avocado contains 25-50% less fat than the Hass.

Avocados are high in fiber and have more potassium, magnesium, folate, and vitamin E than any other fruit out there.  This is why they are considered a superfood.

When you add avocado to your meals, it also improves the absorption of nutrients from other foods.  This is because of the abundance of healthy monounsaturated fat found in the avocado.  This monounsaturated fat also helps with weight loss because it makes you feel full and satisfied longer. 

Therefore, you won’t do so much needless snacking.  This type of fat is also burned first during exercise, so you don’t have to worry about it sticking around very long, unlike the saturated fat found in other foods.  So try adding some avocados to your meals.


Blueberries are available fresh, frozen, dried, and in jams.  Therefore, it’s very easy to incorporate them into your diet year round.  That’s a good thing because blueberries are very rich in antioxidants.  The kind of antioxidants found in blueberries help the body’s cells to communicate with each other more efficiently, therefore helping to prevent cell mutation and the formation of cancer cells.  Any food that can help prevent cancer is good in my book.

When they say that blueberries help the cells communicate better, this includes the brain cells.  By helping brain cells communicate easier, blueberries can actually slow down or prevent the onset of dementia.  However, you need to eat 1-2 cups of blueberries a day to get the full benefit of this fruit.


You probably never thought of pumpkin as something you should eat more than once a year.  You have pumpkin pie at Thanksgiving and then forget about it the rest of the year.  This is unfortunate because pumpkin is a low calorie, high fiber fruit.  Pumpkin is also packed with potassium, pantothenic acid, magnesium, vitamin C and vitamin E which all help fight off disease.

Because of its orange color, the pumpkin contains one of the best supplies of alpha and beta carotene.  These nutrients have been shown to fight off many types of cancer and heart disease.

Pumpkin is very easy to add into your diet because it is readily available in canned form all year round.  What’s more is the canned variety is actually more nutritious than an actual pumpkin because it is boiled down to make it thick, therefore concentrating all the nutrients.  There’s no reason not to be adding pumpkin to your life.


Spinach and its leafy green friends, such as swiss chard and kale, are the best superfoods on the market.  They are loaded with iron, carotenoids, antioxidants, vitamin K, coenzyme Q10, B vitamins, minerals, chlorophyll, polyphenols, betaine, omega-3 fatty acids and more.  That’s an awful long list of things in one tiny spinach leaf.  Spinach provides more nutrients than any other food so you can see why it’s so super.

Spinach has been shown to help prevent and fight several types of cancer as well as heart disease and stroke.  Spinach is very easily found in the grocery store and can be added to many recipes.

Dark Chocolate

Being a chocolate lover, this one is my favorite.  Dark chocolate contains powerful antioxidants called flavonols.  These are found in milk chocolate as well, but the milk in the chocolate actually somewhat prevents the flavonols from getting into the body.  So, dark chocolate is the winner.  Flavonols help to prevent high blood pressure and improve blood flow.  Both of these things will promote a healthy heart.

You don’t want to go overboard with dark chocolate because it is higher in calories and fat, but when you have a little craving for chocolate, you should go dark.  No more than 100 calories per day of dark chocolate is the recommendation.

So that’s my list of top five superfoods that I like to add to my recipes and diet.  The good thing is that they’re all easy to find and fairly inexpensive.  I hope you found this article helpful and that you’ll start adding some of these to your diet too.

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