I recently read an article in Men’s Health Magazine about “The 11 Superfoods You Aren’t Eating.” Many of us have probably tried at least two of the mentioned foods, blueberries and cinnamon. If you are a curry eater you might also be eating the superspice in the article “turmeric” which gives curry its yellowish color. Also listed, were foods many of us haven’t tried before and haven’t given much thought to trying, such as sardines, beets or swiss chard.

Regardless of what is currently in your kitchen pantry, the author of this article suggests that the following foods can be called “super” because they are nutrient rich and contain high levels of antioxidants (chemicals which disarm cell-damaging free-radicals).

Here is the complete list along with some of their many redeeming qualities.

1. Swiss Chard: 1/2 cup cooked contains plant chemicals called lutein and zeaxanthin which help to protect the retina of our eyes from light damage.

2. Beets: This colorful root vegetable contains a significant amount of the b-vitamin “folate” which lowers blood levels of a chemical called homocysteine. High levels of this inflammatory-causing chemical are related to higher risks of heart disease.

3. Cabbage: The cruciferous vegetable cabbage contains a chemical called sulforaphene which increases the enzymes that destroy cell-damaging free radicals.

4. Pumpkin Seeds: As little as 1/4 of a cup of pumpkin seeds have been shown to be protective for prostate health and prevent a condition called BPH (benign prostatic hyperplasia) or enlargement of the prostate which is a condition that can affect men 50+ years of age and older.

5. Sardines: Well, they may be the small fish of the sea, but they pack a big benefit for the heart since they are rich in omega-3 fatty acids, and the  small edible bones are also a great source of calcium and vitamin D.

6. Canned Pumpkin: Lucky for us, this canned squash is available year round, and contains high amounts of vitamin A, potassium, alpha and beta carotene.

7. Turmeric: Ounce for ounce you can’t compete with this spice, it has anti-cancer, anti-inflammatory, and antioxidant capabilities.

8.  Cinnamon: This popular spice has been shown to help in regulating blood sugars and even has been shown to lower your bad cholesterol or “LDLs”.

9.  Frozen Blueberries: Even though the article specifies “frozen,” fresh are just as healthy in the summer months. Blueberries are bursting with antioxidants, and in some early laboratory research blueberries have been shown to break down fat and cholesterol in the cell.

10.  Pomegranate Juice: Its’ one of the more expensive superfoods on the list, but the juice has been shown to reduce hardening of arteries (atherosclerosis), and also contain higher levels of antioxidants than other juices like blueberry, grape, or cranberry.  

11.  Dried Plums: You might recognize them by their old-fashioned name “prunes?” Dried plums contain sorbitol, which acts as a laxative and contains high amounts of both insoluble and soluble fiber (12 g of fiber in 1 cup pitted, uncooked prunes). They also contain high levels of antioxidants, so they aren’t just for your grandma!

I managed to get in 3 superfoods last night by adding cinnamon to my cold cereal, eating sauteed swiss chard with dinner, and blueberries as dessert (with some whipped cream).   It is important to note that the best way to get an array of disease fighting nutrients is to eat a range of “nutrient dense” foods. Even if you don’t eat any of these “superfoods” there are plenty more of them out there to chose from. Anytime you substitute a nutrient dense food like a potato in lieu of potato chips, you have done yourself some good!