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The word "superfood" has gained popularity in recent years, as people are more in pursuit of optimal health and longevity than ever. Superfoods, described as nutritionally rich foods that provide solid overall health benefits, are characterized by having high levels of vitamins and minerals as well as other beneficial nutrients like antioxidants, protein, fiber, and healthy fats - all of which boost health and are thought to ward off illness. Additionally, superfoods are typically plant-based and notoriously versatile, meaning they can be consumed in a number of ways. And given that the U.S. Department of Agriculture confirms that people who consume more fresh fruits and veggies are less likely to struggle with chronic disease, there are ever more reasons to start eating some popular superfoods.

But it's not enough to grab just any superfood and plop it on your plate. Those that are in season provide even greater nutritional bang for your bite, as they are more likely to be produced locally - not picked well before their peak and subjected to chemical processing in order to withstand a lengthy transit to your local grocery store. And they're tastier and easier on your wallet too.

So, now that the weather is cooler and the leaves are changing color, it's time to take advantage of some of the best superfoods that are either in season now or that pair beautifully with autumnal dishes. Check them out below.

Cauliflower

A cruciferous vegetable, cauliflower is rapidly rising in the superfood ranks, both for its versatility and its broad range of health benefits. Rich in vitamins and minerals, this colorless cousin of broccoli provides an excellent source of fiber and omega-3s and brings with it countless health benefits, including antioxidant and anti-inflammatory properties. Additionally, it's thought to have properties that combat or prevent cancer and other chronic diseases. Not a fan of cauliflower? You're in luck! Its mild flavor means it can be combined with other foods and slipped into the diet in any number of ways, like in this macaroni and cheese.

Cranberries

In addition to making a delicious accompaniment to the standard Thanksgiving dinner, cranberries are a superfood that provide an impressive amount of health benefits. Most widely known for their role in fighting urinary tract infections, cranberries are also rich in antioxidants and play important roles in promoting heart health and, thanks to their high fiber content, digestive health.

Turmeric

Turmeric is thought to be highly effective as an anti-inflammatory agent, helping ease the pain of those who suffer from arthritis or other joint issues. But its reputation doesn't stop there. In fact, benefit-rich turmeric has been found to help calm heartburn and nausea (though that could also be due to its anti-inflammatory values). Find it in pill form, or grab a jar from the spice aisle of your grocery store and sprinkle it into recipes to enjoy its benefits. The rich spice is delicious in all of fall's savory soups and stews, or you can sip on this healing turmeric tea to stay warm on cool evenings.

Apples
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When it comes to superfood lists, people tend to gravitate to more exotic offerings, and the humble apple rarely gets its due. But when it comes to all-around benefit, few foods are as nutritious as apples. Apples are a close runner-up to berries in antioxidant power, and their high fiber content helps heal digestion issues. That fiber also helps lower cholesterol, fight diabetes, and maintain healthy weight. The secret to reaping all of the apple's health rewards is to eat the whole fruit - most of its nutrients are in the peel.

Walnuts

The new supernut on the block is the nutrition-loaded walnut, a tree nut that has countless health benefits. Its omega-3 fatty acids are beneficial in maintaining heart health and aiding in the pain associated with rheumatoid arthritis. And walnuts are a jackpot source of fiber, protein, vitamin E, magnesium, folate, copper, and the ever-beneficial antioxidants.
Related: Ab-Friendly Autumn Foods
Butternut squash

Fall is the season of the gourd, and for butternut squash fans, every autumn brings the welcome return of this delicious superfood. Butternut squash is orange in color, meaning it is naturally rich in carotenoids, which are known for their cancer-preventing properties as well as their role in promoting eye health. Additionally, butternut squash plays an important role in heart health, as it's another plant-based source of omega-3s. Need ideas for how to prepare this super-versatile superfood? These recipes should keep you satisfied for a bit.

Amaranth
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If you're looking for an alternative to quinoa to satisfy your gluten-free needs, meet amaranth. A native crop of Peru, it's cooked in a similar fashion to quinoa and can stand in for rice in most dishes. Amaranth is highly regarded for its anti-inflammatory and antioxidant properties, and it is also high in protein, iron, phosphorus, and carotenoids, making it a versatile superfood that aids in digestion while also benefitting heart and bone health. As the weather cools, we typically reach for heavier, more filling meals. Amaranth is the perfect grain-free addition (it's actually a seed) to fall's comforting dishes.
Related: 4 Warming Recipes for Fall
Sweet potatoes

I don't encourage people to eat a diet that's high in potatoes - white potatoes, that is. But while standard russets are high in starch and a key contributor to weight gain when eaten is excess, sweet potatoes are the exact opposite. In addition to offering a lower glycemic load, sweet potatoes are full of potassium, vitamin A, vitamin C, and vitamin B6. That makes them great for weight loss, skin health, prostate health, and even preventing and fighting cancer.

Pumpkin seeds

After you finish carving the jack-o'-lantern for your front porch, make sure to hold on to those pumpkin seeds. Packed with magnesium, iron, protein, and zinc, pumpkin seeds are as tasty as they are nutritious. By saving them from the trash bin and incorporating them into your diet, you'll maximize bone health and stabilize blood pressure.
Read This Next: 10 Chicken Soup Recipes Just in Time for Fall

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The 9 Most Nutritious Foods You Can Eat Right Now

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The word "superfood" has gained popularity in recent years, as people are more in pursuit of optimal health and longevity than ever. Superfoods, described as nutritionally rich foods that provide solid overall health benefits, are characterized by having high levels of vitamins and minerals as well

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Coach Mike's List of Super Foods For Runners

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Coach Mike's List of Super Foods For Runners

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10 Proven Benefits of Spirulina (No. 1 is Very Impressive)

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10 Proven Benefits of Spirulina (No. 1 is Very Impressive)

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Spirulina is incredibly good for you.

It is loaded with nutrients that can have powerful effects on your body and brain.

Here are 10 evidence-based health benefits of spirulina.

Spirulina is an organism that grows in both fresh and salt water.

It is a type of bacteria called cyanobacterium, which is often referred to as blue-green algae.

Just like plants, cyanobacteria can produce energy out of sunlight, via the process called photosynthesis.

Spirulina was consumed by the Aztecs back in the day, but became popular again when NASA proposed that it could be grown in space and used by astronauts ( 1).

A standard daily dose of spirulina is 1-3 grams, but doses of up to 10 grams per day have been used effectively.

It is actually quite amazing how nutritious it is.

A single tablespoon (7 grams) of dried spirulina powder contains ( 2):

Protein: 4 grams.

Vitamin B1 (Thiamin): 11% of the RDA.

Vitamin B2 (Riboflavin): 15% of the RDA.

Vitamin B3 (Niacin): 4% of the RDA.

Copper: 21% of the RDA.

Iron: 11% of the RDA.

It also contains decent amounts of magnesium, potassium and manganese, and small amounts of almost every other nutrient that we need.

This is coming with only 20 calories, and 1.7 grams of digestible carbohydrate.

Gram for gram, this means that spirulina may literally be the single most nutritious food on the planet.

A tablespoon of spirulina contains a small amount of fat (around 1 gram), including both omega-6 and omega-3 fatty acids in about a 1.5:1 ratio.

The quality of the protein in spirulina is considered excellent, comparable to eggs. It contains all the essential amino acids that we need.

It is often claimed that spirulina contains vitamin B12, but this is false. It contains pseudovitamin B12, which has not been shown to be effective in humans ( 3, 4).

Bottom Line: Spirulina is a type of blue-green algae that grows in both salty and fresh water. It may be the single most nutrient-dense food on earth.

Oxidative damage can harm our DNA and cells.

This damage can drive chronic inflammation, which contributes to cancer and other diseases ( 5).

Spirulina is a fantastic source of antioxidants, which can protect against oxidative damage.

The main active component is called phycocyanin. This antioxidant substance also gives spirulina its unique blue-green color.

Phycocyanin can fight free radicals and inhibit production of inflammatory signalling molecules, providing impressive antioxidant and anti-inflammatory effects ( 6, 7, 8).

Bottom Line: Phocyanin is the main active compound in spirulina. It has powerful antioxidant and anti-inflammatory properties.

Heart disease is currently the world's biggest killer.

It is known that many measurable factors, termed risk factors, are linked to an increased risk of heart disease.

As it turns out, spirulina has been shown to have beneficial effects on many of them.

For example, it can lower total cholesterol, LDL cholesterol and triglycerides, while raising HDL (the "good") cholesterol.

In a study of 25 people with type 2 diabetes, 2 grams per day of spirulina significantly improved these markers ( 9).

Another study in people with high cholesterol found that 1 gram of spirulina per day lowered triglycerides by 16.3% and LDL by 10.1% ( 10).

Several other studies have shown favorable effects, but with higher doses of 4.5-8 grams of spirulina per day ( 11, 12).

Bottom Line: Studies have shown that spirulina can lower triglycerides and LDL cholesterol, and sometimes may raise HDL (the "good") cholesterol.

Fatty structures in the body are susceptible to oxidative damage.

This is known as lipid peroxidation, which is known to be a key driver of many serious diseases ( 13, 14).

For example, one of the key steps in the pathway towards heart disease is LDL lipoproteins in the blood becoming oxidized ( 15).

Interestingly, the antioxidants in spirulina appear to be particularly effective at reducing lipid peroxidation. This has been shown numerous times, in both human and animal studies ( 16, 17).

In a study of 37 individuals with type 2 diabetes, 8 grams of spirulina per day significantly reduced markers of oxidative damage. It also increased levels of antioxidant enzymes in the blood ( 18).

Bottom Line: Fatty structures in the body can become oxidized, which drives the progression of many diseases. The antioxidants in spirulina can help prevent this from happening.

Some evidence suggests that spirulina can have anti-cancer properties.

For example, some research in test animals shows that it can reduce cancer occurrence and tumor size ( 19, 20).

Spirulina has been particularly well studied with regard to oral cancer, which is cancer of the mouth.

One study looked at the effects of spirulina on 87 people from India with precancerous lesions called OSMF in the mouth.

After using 1 gram per day for 1 year, 45% of the spirulina group had a complete regression of lesions in the mouth, compared to only 7% in the control group ( 21).

When they stopped taking the spirulina, almost half of the responders developed these lesions again the following year.

In another study of 40 subjects with OSMF precancerous lesions, 1 gram of spirulina per day led to greater improvement in symptoms than the drug Pentoxyfilline ( 22).

Bottom Line: Spirulina may have some anti-cancer properties, especially against a type of precancerous lesion called OSMF (oral submucous fibrosis).

High blood pressure is an important driver of many killer diseases.

This includes heart attacks, strokes and chronic kidney disease.

While 1 gram of spirulina is ineffective, a dose of 4.5 grams per day has been shown to reduce blood pressure in individuals with normal blood pressure levels ( 10, 11).

This is thought to be driven by an increased production of nitric oxide, a signalling molecule that helps the blood vessels relax and dilate ( 23).

Bottom Line: In one study, a higher dose of spirulina has been shown to lead to lower blood pressure levels, a major risk factor for many diseases.

Allergic rhinitis is characterized by inflammation in the nasal airways.

It is triggered by environmental allergens, such as pollen, animal hair or even wheat dust.

Spirulina is a popular alternative treatment for symptoms of allergic rhinitis, and there is evidence that it can be effective ( 24).

In one study of 127 people with allergic rhinitis, 2 grams per day dramatically reduced symptoms like nasal discharge, sneezing, nasal congestion and itching ( 25).

Bottom Line: Spirulina supplements have been shown to be very effective against allergic rhinitis, helping to reduce various symptoms.

There are many different forms of anemia.

The most common one is characterized by a reduction in hemoglobin or red blood cells in the blood.

Anemia is fairly common in the elderly, leading to prolonged feelings of weakness and fatigue ( 26).

In a study of 40 older people with a history of anemia, spirulina supplementation increased the hemoglobin content of red blood cells. Immune function also improved ( 27).

However, this is just one study, and more research is needed before any recommendations can be made.

Bottom Line: One study shows that spirulina may be effective against anemia in the elderly. More research is needed.

Exercise-induced oxidative damage is a major contributor to muscle fatigue.

Certain plant foods have antioxidant properties that can help athletes and physically active individuals minimize this damage.

Spirulina appears to be beneficial, with some studies showing improved muscle strength and endurance.

In two studies, spirulina was shown to enhance endurance, significantly increasing the time it took for people to become fatigued ( 28, 29).

Another study in college athletes found that spirulina supplementation increased muscle strength, but did not have any effect on endurance ( 30).

Bottom Line: Some studies have shown that spirulina supplementation can enhance endurance, and one study shows that it can increase muscle strength.

Animal studies have shown that spirulina can significantly lower blood sugar levels.

In some cases, it has outperformed popular diabetes drugs, including Metformin ( 31, 32, 33).

There is also some evidence that spirulina can be effective in humans.

In a study of 25 patients with type 2 diabetes, 2 grams of spirulina led to an impressive reduction in blood sugar levels ( 9).

HbA1c, a marker for long-term blood sugar levels, decreased from 9% to 8%, which is substantial. Studies estimate that a 1% reduction in this marker can lower the risk of diabetes-related death by 21% ( 34).

However, this study was small and only lasted for 2 months, so take this with a grain of salt.

Spirulina may also have other beneficial effects, such as helping to "detoxify" the heavy metal arsenic from the body ( 35).

At the end of the day, spirulina is incredibly healthy. It is one of the few "superfoods" that are actually worthy of that term.

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Spirulina is incredibly good for you. It is loaded with nutrients that can have powerful effects on your body and brain. Here are 10 evidence-based health benefits of spirulina. Spirulina is an organism that grows in both fresh and salt water. It is a type of bacteria called cyanobacterium, which is often referred to as blue-green algae.

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What is Amla Powder & Why Is It Such a Powerful Superfood?

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What is Amla Powder & Why Is It Such a Powerful Superfood?

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Amla, botanically known as Amilica Embillicus, is a small tree native to the Indian subcontinent that produces plum sized yellow fruit with some amazing benefits for our health.

If you've ever read anything about amla powder before you've probably heard it's one of the world's best sources of vitamin C.

Actually, that may not be the case. The real reasons amla is so good for you appear to be far more exotic and interesting.

Ahead is why powdered amla fruit like this, a superfood most people outside of India have never heard of, could be the key to a higher level of health, well-being and energy in your life.

Amla in Ayurveda

Also known as Indian gooseberry and amalaki, amla is one of the most important plants in traditional Ayurvedic medicine and has been prized for its beneficial properties for thousands of years in India.

Some of its amazing health benefits of amla are covered in detail next, but it is primarily seen as a powerful rejuvenator to promote longevity and well-being in general.

In Ayurveda, amla powder is described as having a cooling effect on the body. It is known as a very beneficial aid to digestion and obtaining more nourishment from the food you eat.

According to the Caraka Samhita text of Ayurvedic medicine, it is a rejuvenator and aphrodisiac for 'those who have been weakened by sexual indulgence and wine and poisons' and to 'alleviate all varieties of ailments, and impart strength to the intellect and senses'.

Amla berry is particularly revered in Ayurveda because it has a unique balance of sour, sweet, pungent, bitter and astringent tastes all in one fruit and is said to balance all three of the doshas - vata, kapha and pitta. In doing so it is believed to help alleviate the underlying causes of a variety of health problems and even psychological imbalances.

Another Ayurvedic herb which is said to balance the three doshas is mucuna pruriens. I've found it to be particularly good for gently raising dopamine levels for better mood and less stress and tension in your life. Taking mucuna and amla powder together also seems to enhance the positive effects of both.

There's a lot to be learnt from traditional systems of medicine like Ayurveda that have been healing people for thousands of years in India.

From a different perspective, what are some of the specific nutrients and compounds that have been identified in this unique fruit that could help explain why amla powder can have such a powerful effect on your health.

Amla Nutritional Properties

Amla contains a wide spectrum of vitamins and minerals, but unless you have access to the fresh fruit you're unlikely to eat enough of it to have a significant impact on your overall vitamin and mineral intake. What is amla good for then and just what is in Indian gooseberries that makes them so healthy?

For many years, and based on initial scientific studies, amla was believed to be an extremely rich source of vitamin C. However vitamin C alone would be unlikely to explain the unusually wide range of health benefits so many people report from taking it regularly. As mentioned earlier, amla's true nutritional properties appear to be far more interesting.

It seems initial tests some decades ago weren't sophisticated enough to distinguish between certain organic acids and other compounds and classified some of them incorrectly as vitamin C, thus leading to a remarkably high figure.

More recent scientific testing has shown amla powder contains an extremely broad and rich range of antioxidant polyphenols, far more powerful in their various beneficial effects on your body than vitamin C alone.

Some of the more important polyphenols that have been identified so far in amla include gallic acid, ellagic acid, chebulinic acid, chebulagic acid, quercetin, apigenin, ethyl gallate, luteolin, corilagin, isostrictiniin, beta glucogallin and galloyl-glucose.

It is also said to be particularly high in bioactive tannoid principles like emblicanin-A, emblicanin-B, punigluconin and pedunculagin, that exhibit strong oxidative free radical scavenging activity. Interestingly, they are also believed to significantly increase the antioxidant actions of vitamin C.

Most of these polyphenols, bioactive tannoid principles and other compounds are not household names like vitamin C. While some, such as gallic acid have a large body of scientific research behind them, others have only recently been studied (though often with very promising results).

Why is Amla Good for Health

Personally, I think what makes amla so good for you is not any specific individual element, but rather the incredible range of different antioxidants it contains. These nutrients appear to work synergistically within the body to extinguish oxidative damage from free radicals - a primary cause of disease and aging within our bodies.

Amla powder is one of those superfoods that, in my opinion, makes supplements formulated in a lab obsolete. That's why I use this special organic powdered whole fruit in my breakfast or afternoon smoothies pretty much every day. It certainly seems to wakes you up and give you more energy.

For convenience, good quality amla capsules like these are also available and make easier to take amla at work or when travelling.

Coming up next is a look at some of the more commonly reported and important health benefits of Indian gooseberries backed by scientific research.

Also ahead are some unusual ways to use it to improve your hair and skin as well as a guide to the best dosage and different ways to add amla powder to your diet and feel its positive effects for yourself.

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Amla Powder, Vitamin C and the Real Reason Why It's So Good for You

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Amla, botanically known as Amilica Embillicus, is a small tree native to the Indian subcontinent that produces plum sized yellow fruit with some amazing benefits for our health. If you've ever read anything about amla powder before you've probably heard it's one of the world's best sources of vitamin C.

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50 Super Healthy Foods That Also Taste Incredible

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50 Super Healthy Foods That Also Taste Incredible

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Eating healthy does NOT have to be boring.

There is a massive amount of foods out there that are both healthy and tasty.

Here are 50 incredibly healthy foods. Most of them are surprisingly delicious.

Fruits and berries are among the world's most popular health foods.

This is not surprising, given that they taste incredible. Fruits are also very easy to incorporate into the diet, because they require little to no preparation.

1. Apples

The apple is high in fiber, vitamin C and numerous antioxidants. Apples are very fulfilling, and perfect as snacks if you find yourself hungry between meals.

2. Avocados

Avocados are different than most fruits, because they are loaded with healthy fats instead of carbs. They are creamy, tasty and high in fiber, potassium and vitamin C.

3. Bananas

Bananas are among the world's best sources of potassium. They are also high in vitamin B6 and fiber. Bananas are ridiculously convenient and portable.

4. Blueberries

Blueberries are not only delicious, but also among the most powerful sources of antioxidants in the world.

5. Oranges

Oranges are well known for their vitamin C content. They are also high in fiber, antioxidants and taste incredible.

6. Strawberries

Strawberries are highly nutritious, and are low in both carbs and calories.

They are loaded with vitamin C, fiber and manganese, and are arguably among the most delicious foods in existence.

Other Healthy Fruits

There are many other healthy fruits and berries that aren't listed here.

Some examples: Cherries, grapes, grapefruit, kiwi, lemons, mango, melons, olives, peaches, pears, pineapples, plums and raspberries.

Eggs are among the most nutritious foods on the planet.

They were previously demonized for being high in cholesterol, but new studies have shown that they are perfectly safe and healthy ( 1, 2).

It is a myth that all meat is harmful. Unprocessed, gently cooked meat is one of the healthiest and most nutritious foods you can eat.

8. Lean Beef

Lean beef is among the best sources of protein in existence, and loaded with highly bioavailable iron. Choosing the fatty cuts is fine if you're on a low carb diet.

9. Chicken Breasts

Chicken breast is low in fat and calories, but extremely high in protein. It is a great source of many nutrients. Again, feel free to eat fattier cuts of chicken if you're not eating that many carbs.

10. Lamb

Lambs are usually grass-fed, and their meat tends to be high in Omega-3 fatty acids.

Despite being high in fat and calories, studies suggest that nuts and seeds can help you lose weight ( 3, 4).

These foods are crunchy, fulfilling and loaded with important nutrients that many people don't get enough of, including magnesium and vitamin E.

They also require zero preparation, which is important because it makes it easier to incorporate them into the diet.

11. Almonds

The almond is a popular type of nut. It is loaded with vitamin E, antioxidants, magnesium and fiber. Studies show that almonds can help you lose weight, and provide impressive benefits for metabolic health ( 5).

12. Chia Seeds

Chia seeds are among the most nutrient dense foods on the planet. A single ounce (28 grams) contains 11 grams of fiber, and a large part of the recommended intake for magnesium, manganese, calcium and various other nutrients.

13. Coconuts

Coconuts are loaded with fiber and powerful fatty acids called medium-chain triglycerides.

14. Macadamia Nuts

Macadamia nuts are very tasty. They are much higher in monounsaturated fats, and lower in Omega-6 fatty acids, than most other nuts.

15. Walnuts

Walnuts are highly nutritious and loaded with fiber and all sorts of vitamins and minerals.

16. Peanuts

Peanuts (technically legumes, not nuts) are incredibly tasty and high in nutrients and antioxidants. Several studies show that peanuts can help you lose weight ( 6, 7).

However, take it easy on the peanut butter. It is very high in calories and incredibly easy to eat excessive amounts of it.

Calorie for calorie, vegetables are among the world's most concentrated sources of nutrients.

There is a wide variety available, and it is best to eat many different types of vegetables every day.

17. Asparagus

Asparagus is a popular vegetable. It is low in both carbs and calories, but loaded with vitamin K.

18. Bell Peppers

Bell peppers come in several colors, including red, yellow and green. They are crunchy and taste very sweet, and are a great source of antioxidants and vitamin C.

19. Broccoli

Broccoli is a cruciferous vegetable that tastes great both raw and cooked. It is an excellent source of fiber, vitamin K and vitamin C, and contains a decent amount of protein compared to other vegetables.

20. Carrots

The carrot is a popular root vegetable. It is extremely tasty and crunchy, and loaded with nutrients like fiber and vitamin K. Carrots are also very high in carotene antioxidants, which have numerous benefits.

21. Cauliflower

Cauliflower is a very versatile cruciferous vegetable. It can be used to make all sorts of healthy recipes, and also tastes pretty good on its own.

22. Cucumber

The cucumber is one of the world's most popular vegetables. It is very low in both carbs and calories, and consists mostly of water. However, it does contain a number of nutrients in small amounts, including vitamin K.

23. Garlic

Garlic is incredibly healthy. It contains allicin, a bioactive compound with powerful biological effects, including improved immune function ( 8).

24. Kale

Kale has been very popular in recent years, for good reason. It is incredibly high in vitamin K, vitamin C, fiber and a number of other nutrients. It is perfect to add a satisfying crunch to salads and recipes.

25. Onions

Onions have a very strong flavor, and are very popular for use in recipes. They contain a number of bioactive compounds believed to have health benefits.

26. Tomatoes

omatoes are usually categorized as a vegetable, although they are technically a fruit. They are tasty and loaded with nutrients like potassium and vitamin C.

More Healthy Vegetables

These weren't listed, but are also very healthy: Artichokes, Brussels sprouts, cabbage, celery, eggplant, leeks, lettuce, mushrooms, radishes, squash, swiss chard, turnips, zucchini.

Fish and other seafoods tend to be very healthy and nutritious.

They are especially rich in in omega-3 fatty acids and iodine, two nutrients that most people don't get enough of.

Studies show that people who eat the most foods from the sea (especially fish) tend to live longer and have a lower risk of many diseases, including heart disease, dementia and depression ( 9, 10, 11).

27. Salmon

Salmon is a type of oily fish that is incredibly popular due to its excellent taste and high amount of nutrients, including protein and Omega-3 fatty acids. It also contains some vitamin D.

28. Sardines

Sardines are small, oily fish that are among the most nutritious foods you can eat. They contain hefty amounts of the majority of nutrients required by the human body.

29. Shellfish

Shellfish isn't eaten very often, which is a shame because it contains more nutrients than almost every other food. It ranks similar to organ meats when it comes to nutrient density. Edible shellfish includes clams, mollusks and oysters.

30. Shrimp

Shrimp is a type of animal found in the sea. It tends to be low in fat and calories, but high in protein. It is also loaded with various other nutrients, including selenium and vitamin B12.

31. Trout

Trout is another type of delicious oily fish, similar to salmon.

32. Tuna

Tuna is very popular in Western countries, and tends to be low in fat and calories, but high in protein. It is perfect people who need to add more protein to their diets, while keeping calories low.

Grains have gotten a bad rap in recent years, mainly due to them being a forbidden food on the wildly popular paleo diet.

However, it is a mistake to lump all grains together. There are many different types of grains, and some of them are very healthy.

Just keep in mind that they are still pretty high in carbs, so they are not recommended on a low carb diet.

33. Brown Rice

Rice is one of the oldest cereal grains, and is currently a staple food for more than half of people in the world. Brown (whole grain) rice is fairly nutritious, with a decent amount of fiber, vitamin B1 and magnesium.

34. Oats

Oats are incredibly healthy. They are loaded with nutrients, and also contain powerful fibers called beta-glucans, shown to have numerous benefits.

35. Quinoa

Quinoa has become incredibly popular among health conscious individuals in recent years. It is a tasty grain that is high in nutrients like fiber and magnesium. It is also an excellent source of plant-based protein.

Most people eat a lot of bread.

For those who are trying to adopt a healthier diet for the first time, it can be extremely challenging to find something to eat instead of bread.

Fortunately, there are several healthy (or at least "less bad") options available.

36. Ezekiel Bread

Ezekiel bread may be the healthiest bread you can buy at the store. It is made from organic, sprouted whole grains, and also contains several types of legumes.

37. Homemade Low-Carb Breads

The safest choice for healthy bread is something that you make yourself. Here is a list of 15 recipes for healthy breads that are gluten-free and low in carbs.

Legumes are another food group that has been unfairly demonized in recent years.

It is true that legumes contain anti-nutrients, substances that can interfere with digestion and absorption of nutrients.

However, these anti-nutrients can be eliminated by soaking and properly preparing the legumes before eating them ( 12).

What we're left with is an incredibly cheap source of quality nutrition, including a great plant-based source of protein.

38. Green Beans

Green beans, also called string beans, are unripe varieties of the common bean. They are very popular in Western countries.

39. Kidney Beans

Kidney beans are loaded with various vitamins and minerals, and are very high in fiber. Just make sure to cook them properly, because they are toxic when raw.

40. Lentils

Lentils are another popular legume. They are high in fiber and are among the best sources of plant-based protein. Lentils also taste delicious, and have a very satisfying texture.

Many people can't tolerate dairy products.

However, for people who do tolerate them, they are a healthy source of various important nutrients.

Full-fat dairy products seem to be the best, and studies show that people who eat the most full-fat dairy have a lower risk of obesity and type 2 diabetes ( 13, 14).

If the dairy comes from grass-fed cows, then that may be even better, as it is higher in some bioactive fatty acids like CLA.

41. Cheese

Cheese is incredibly nutritious, and a single slice of it contains about the same nutrients as an entire cup of milk. It is also one of the most delicious foods you can eat.

42. Whole milk

Whole milk is very high in vitamins, minerals, quality animal protein and healthy fats. It is one of the best sources of calcium.

43. Yogurt

Yogurt is made from milk that is fermented by adding live bacteria to it. It has many of the same health effects as milk, except with the added benefits of the friendly probiotic bacteria.

The "war" on fat is lost, and many fats and oils have been making a comeback as health foods.

44. Butter From Grass-Fed Cows

Butter from cows that were fed on grass is high in many important nutrients, including the very important vitamin K2.

45. Coconut Oil

Coconut oil is loaded with powerful fatty acids called medium chain triglycerides. Coconut oil may have benefits for Alzheimer's disease, and has been shown to help you lose belly fat ( 15, 16).

46. Extra Virgin Olive Oil

Extra virgin olive oil is the healthiest fat on earth. It contains heart-healthy monounsaturated fats, and is very high in antioxidants with powerful health benefits.

Tubers are the storage organs of some plants. They tend to contain a number of beneficial nutrients.

47. Potatoes

Potatoes are a very popular food around the world. They are loaded with potassium, and contain a little bit of almost every nutrient we need, including vitamin C.

They are also incredibly fulfilling. One study found that boiled potatoes were by far the most filling of 38 foods that were tested ( 17).

48. Sweet Potatoes

Sweet potatoes are among the most delicious starchy foods you can eat. They are loaded with antioxidants and all sorts of healthy nutrients.

Apple cider vinegar is incredibly popular in the natural health community. Studies show that it can help lower blood sugar levels and cause modest weight loss ( 18, 19).

It is great to use in salad dressings, and to add flavor to meals.

Not only is dark chocolate the most delicious food on this list, but it may also be the healthiest.

Dark chocolate is loaded with fiber and magnesium, and is one of the most powerful sources of antioxidants in existence ( 20).

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Eating healthy does NOT have to be boring. There is a massive amount of foods out there that are both healthy and tasty. Here are 50 incredibly healthy foods. Most of them are surprisingly delicious. Fruits and berries are among the world's most popular health foods.

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Today I'm excited to announce the commencement of our superfood feature series. We plan on sharing with you those superfoods we hold dearest to our hearts and of course explaining why they are called 'superfoods' at all. And in case you're wondering, superfoods are merely foods that are said to have the highest nutritional value and are therefore typically considered especially beneficial for our health and wellbeing. A blueberry is considered a superfood, as is broccoli. Many superfoods we could harvest quite simply from our back yards, depending of course on our skills in that department ;-)

We have chosen to kick off the series with my second most favourite superfood, maca (which none of us can grow in our backyards, in case you were wondering). I consume energy boosting maca every day for a period of time, such as a month, have a month off and then resume again (it's good to give our bodies a break). I may be in the minority here, but I absolutely love the flavour. I've also had chronic energy issues making it a no brainer of an addition to my daily diet.

What is maca?

Maca also known as Lepidium meyenii, is an herbaceous plant native to Peru's Central Highlands. A staple of the Peruvian diet, Maca is a unique vegetable that produces a radish-like root, related to the potato family. Eaten either raw or cooked, Maca is widely considered a superfood known for it's high micronutrient power.

Why maca is good for you.

Maca powder benefits are many!

Raw organic maca is an 'adaptogen'. An adaptogen serves to stabilise physiological processes and helps create homeostasis in the body. Maca in particular, serves to boost energy levels and fight stress and is called the energising and revitalising superfood of the Incas. Revered for its aphrodisiac qualities and ability to promote stamina and endurance, Maca also offers wide-ranging benefits to the hormonal system. A great addition to your diet if your suffer from PMS or menopausal symptoms. Maca is often referred to as "nature's Viagra" in that it can boost libido and sexual performance.

Maca is rich in calcium, magnesium, phosphorous (all to prevent osteoporosis), potassium, sulfur, sodium, and iron. It is also rich in antioxidants and vitamins B1, B2, B12 (for good nerve function, energy and endurance), C and E. The high B vitamin content makes this super food popular with athletes or for those who look to a natural boost pre-workout.

According to David Wolfe, Maca can be of benefit if you suffer from:

Anaemia

Chronic fatigue

Depression

Hormonal imbalances, infertility, lack of libido, hormonal influenced acne

Menopausal symptoms

Menstrual discomfort and disorders

Poor memory, poor mental acuity

Stress tension

Tuberculosis

How to include maca in your diet.

Maca has a light, nutty and earthy flavour, which is great in soups, smoothies, muffins, bars or sprinkled over cereal. To be honest, a very common dessert for me is unsweetened greek yoghurt sprinkled with maca and a few berries - as simple as that. Recently Chinese Medicine Practitioner Dr Nat Kringoudis shared her love for maca in the Super Fertile Slice. You can also check out ALL of the THI recipes that include maca, or find superfood recipe inspiration galore in the eBook A Nourishing Kitchen.

Where to buy maca.

Maca can be purchased in powdered form or in capsules, with the former being the least expensive option, from your local health food store, or online.
Note: it is my understanding that maca promotes fertility but should not be taken by pregnant women, as always please do consult your healthcare practitioner.
As you can see, there are oodles of maca powder benefits and therefore reasons for you to include it into your diet. What's your favourite way to include it?

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Today I'm excited to announce the commencement of our superfood feature series. We plan on sharing with you those superfoods we hold dearest to our hearts and of course explaining why they are called 'superfoods' at all.

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8 Best Superfoods To Boost Your Mood & Energy Levels

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8 Best Superfoods To Boost Your Mood & Energy Levels

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Maca is amazing for balancing hormones and is beneficial to both women (relief of PMS symptoms and menopause) and men (enhanced fertility). Maca is also a great adaptogen that helps decrease stress levels, enhance strength, stamina and libido as well as providing great energy and endurance. It works with the rhythms and needs of your own body.

Maca is rich is calcium, phosphorus, magnesium, potassium, vit B1, B2, C, E and iron. It contains lots of trace minerals like zink and selenium and is great for menstrual imbalances, lack of libido, infertility, menopausal symptoms and stress but also for conditions such as anemia, fatigue, depression, poor memory, tuberculosis and malnutrition.

smoothies, juices, chocolate, desserts, etc.

Try adding maca into your diet and notice the benefits. (You can find more recipes here.)
2. Pure, raw organic cacao
YES, chocolate is a superfood! But I am not talking about the sugary, packaged chocolate bars you find at the supermarket. I'm talking about the real, original, raw, pure cacao. You can use the beans, which are quite bitter or you can find it in powder in any health food store to make amazing desserts like my wonderful Love Chocolate Pie or Sour Cherry Fudge.

Pure, raw, organic cacao is just amazing and to be honest, I am enjoying it every single day in healthy, sugar free desserts or smoothies. Because what's bad about chocolate? It's actually sugar, dairy and other additives that have been added to packaged chocolate you buy in supermarkets.

Cacao itself is great for your health and is nature's number-one weight loss and high energy food, according to David Wolfe, the cacao master (watch his TEDx talk about chocolate here).

Chocolate is rich in antioxidants, magnesium, iron, chromium, manganese, zinc, copper, vit-C, phosphorus and more. It's also rich in tryptophan, which is a powerful mood-enhancer, crucial in the production of serotonin, which diminishes anxiety and has the same impact as love in our brain. That's why chocolate is often associated with love and Valentin's day.

Add more raw, pure and organic cacao into your diet and start feeling amazing effects.
3. Chia seeds
Chia seeds are a complete protein rich in fiber, potassium, calcium, iron, phosphorus and manganese. Just one tablespoon of chia seeds contains 5 grams of fiber. So adding a tablespoon of chia seeds to your breakfast (cereals, smoothies, juices, etc.) is a great way to increase your fiber intake.

But chia seeds are also very rich in vitamin C, Omega 3 and 6 and antioxidants. They absorb lots of water (about 10 times their weight). When you soak chia seeds, they will absorb lots of liquid and create a gelatine-like substance, which will clean your digestive and immune systems by moving all the toxins and impurities to the bowels.

Soaking chia seeds in coconut water or mashed fresh fruit for breakfast is great and chia puddings are also delicious and great for your health.
4. Coconut (water, flesh/meat, oil and butter)
This is one of my favorite foods and drinks ever. The water inside the young coconut is an isotonic drink full of electrolytes and can even be used in blood transfusions. It is rich in potassium, is ideal for proper rehydration and has strong antiviral properties.

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8 Best Superfoods To Boost Your Mood & Energy Levels

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Maca is amazing for balancing hormones and is beneficial to both women (relief of PMS symptoms and menopause) and men (enhanced fertility). Maca is also a great adaptogen that helps decrease stress levels, enhance strength, stamina and libido as well as providing great energy and endurance.

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What you need to know: For all of you dying for a chocolate alternative, this is it. carob is a member of the legume family, and yet has an uncanny likeness to chocolate. While carob may taste like chocolate, it does not contain some of chocolate's less appealing health attributes. Free of stimulants, caffeine and theobromine, you do not have to worry about the post-chocolate jitters. In addition, it is also free of oxalic acid, so for those of you who are prone to kidney stones, carob will not promote their development.

Why you should try it: Like all good superfoods, carob has a strong mythical past. First used thousands of years ago, it was once believed that John the Baptist sustained himself on the carob bean alone, which led to it also being referred to as St. John's bread. So how did he do it exactly? Carob contains vitamins A, B, B2, B3 and D, making it no slouch in the vitamin department, and it is also a good source of protein, making it practically a complete meal. But to top off the list, it is also an excellent source of calcium, said to contain more than three times as much calcium as milk... vegans are you listening? Therefore, it is a key preventative food for osteoporosis, and an excellent nutritional supplement for anyone who is dairy-free.

Let's get together: Carob wins the prize for pleasing your taste buds without the side effects, and fortunately we can think of a few ways to use it. Rich and creamy, and slightly sweet, this is the perfect powder to be used in all desserts and smoothies, and the best part is that it is really healthy for you too. If you are as anxious as I was to start using it, try this utterly enticing recipe for raw orange carob pudding that satisfies without expanding that waistline. Plus it can be made in under 10 minutes! Now that is superfood perfection.

Raw Orange Carob Pudding
Serves 2

Enjoy!

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What you need to know: For all of you dying for a chocolate alternative, this is it. carob is a member of the legume family, and yet has an uncanny likeness to chocolate. While carob may taste like chocolate, it does not contain some of chocolate's less appealing health attributes.

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This is a question I get asked often. And the answer is yes.

Cacao is loaded with the methylxanthines caffeine and theobromine and these bitter alkaloids are powerful central nervous system stimulants.

Cacao also contains many nutrients but its overall effect on the system is depleting rather than nourishing.

Many people find that cacao makes them feel jittery and that it interferes with sleep or even stops them from sleeping altogether if taken late enough in the day and/or in sufficient quantity.

I've always been highly sensitive to the stimulant effects of coffee and dark chocolate, to the point I was already avoiding them by my late teens.

But the effect of those on my system is mild compared to that of uncooked cacao, and many I've spoken to have said the same.

Due to the presence of its methylxanthine alkaloids, cacao also has an extremely bitter taste which means most people find it unpalatable unless it is sweetened. Adding a concentrated, processed sugar such as agave into the mix only increases cacao's drug-like properties.

Carob, on the other hand, contains no caffeine, theobromine nor other stimulants and has a mild and even subtly sweet flavour which means it can be enjoyed without added sweeteners.

Cacao is especially contraindicated for anyone suffering from stress, insomnia, exhausted adrenals and/or CFS/ME. I also question and doubt whether it is an advisable food for children - however, this has been resolved simply in our home as my 9-year-old son finds even sweetened cacao so bitter he refuses to eat it.

Check out the Siesta brand of carob bars which are unsweetened and come in three varieties - plain, orange and mint. They're not raw - but then neither are many of the cacao-based bars that say raw on the label! ( I address that issue here) - and these carob bars are around a quarter of the price of those and in my opinion also a healthier choice.

For a treat that's quick and super easy to make at home, mix a tablespoon of carob powder with a tablespoon of almond butter. This can be enjoyed as is or rolled into truffle-sized balls and placed in the fridge or freezer to solidify.

Carob is a bit of an acquired taste, though. Not because it is unpleasant in any way - quite the contrary - but because while it looks very like chocolate, it doesn't taste very like it.

But if you want your sweet treats to be sugar and stimulant-free, it's worth re-educating your taste buds so that when you satisfy a chocolate craving with carob, they are happy!

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Is carob a good substitute for cacao? - Sarah Best

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This is a question I get asked often. And the answer is yes. Cacao is loaded with the methylxanthines caffeine and theobromine and these bitter alkaloids are powerful central nervous system stimulants. Cacao also contains many nutrients but its overall effect on the system is depleting rather than nourishing.

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Carob Powder - Cooking & Baking - Nuts.com

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Carob powder from Nuts.com is the perfect dark roasted replacement for cocoa powder. Available in bulk. Great prices and ready to ship.

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Can the benefits of cacao really supercharge your health?
Well there is good news, with this powerful superfood that originated in the foothills of Andes known as raw cacao you can!

The benefits of cacao are truly fantastic: it can improve your memory, increase your bliss, reduce heart disease, shed fat, boost immunity, and create loads of energy.

The Incas considered it the drink of gods, an association that gave rise to the scientific name of the cocoa tree, Theobroma cacao, from the Greek words theo (god) and broma (drink).

It may surprise you to discover that raw cacao contains nearly four times the antioxidant content of regular processed dark chocolate, 20 times more than blueberries, and 119 times more than bananas.

Raw (naturally fermented) cacao and processed chocolate sold in bars and pieces are two completely separate foods. Processed chocolate is made with roasted cocoa, sugar, milk, and other ingredients that turn it into a solid food.

Studies have found that by adding dairy this actually blocks the absorption of antioxidants in chocolate. While processed chocolate may taste delicious, the benefits of cacao are only found in the raw form.

How does raw cacao taste?

Most natural cacao available today has undergone a fermentation process (not roasting) that removes the bitterness. Both raw cacao beans and nibs undergo the fermentation process that preserves the antioxidants. If it is your first time eating cacao, we recommend using naturally fermented raw cacao beans.

This intensifies the berry and coffee notes naturally found in chocolate's flavor. The intense flavor is similar to unsweetened dark cocoa powder or Baker's chocolate.

If you prefer milk chocolate then you can add raw cacao to smoothies or mix with other foods to make it easier for you to get used to the stronger taste.

What is the difference between cacao beans and cacao nibs?

Cacao beans are the whole bean straight from the cacao fruit. Cacao nibs are cacao beans that have been peeled and chopped up. Think of them as the crunchy superfood version of chocolate chips and these tasty little treats work well as a replacement to chocolate chips.

Supercharge Your Health With 21 Benefits of Cacao

1) Get Happy With Cacao : Some days you just need to find your bliss - cacao is one of the healthiest foods, you can consume. Cacao contains the mood improver, anandamide - known as the bliss molecule, which creates a feeling of euphoria.

2) As an aphrodisiac - Another mood-enhancing compound found in cacao is PEA or phenethylamine, which triggers the release of endorphins and pleasurable opium-like neurochemicals. These often release naturally when we fall in love and during sexual activity. (The only other food on earth that contains PEA is blue-green algae.)

In addition these chemicals improve libido, which is probably why chocolate is so popular on Valentine 's Day or as a token of love. Here at Daily Superfood Love headquarters we always accept gifts of cacao.

3) Balance Hormonal Mood Swings: Cacao boosts brain levels of serotonin, the feel good brain chemical. When women are experiencing PMS serotonin levels drop dramatically. The benefits of cacao are proven to boost the brain levels of calming hormones and restore feelings of well-being.

4) Protect Your Heart and Prevent Cardiovascular Disease: Flavanols an anti-inflammatory and heart protective antioxidant found in raw cacao may protect against cardiovascular disease, reduce the risk of stroke, and help improve blood circulation.

Cacao contains over 700 compounds and the complex antioxidants found in it known as polyphenols help reduce 'bad cholesterol' and prevent hardening of the arteries.

It is mind boggling to think that no heart drug on the market can come close to the protective benefits of cacao.

5) The Department of Nutrition at University of California, Davis discovered that cacao thins blood and can prevent blood clots. This finding shows that eating raw cacao can be just as beneficial as taking an aspirin a day.

6) Cacao can prevent premature aging - polyphenol antioxidants found in cacao belong to the same group of antioxidants as green tea and red wine. These anthocyanins (found in dark colored fruits) and catechins (found in green tea) protect our cells from premature oxidation or destruction and can keep us looking and feeling younger longer.

7) Drinking a cup of hot cacao before meals can help you shed fat. This is due to cacao's MAO inhibitors, which shrink appetite.

MAO inhibitors are often found in weight loss products. However cacao's unique MAO's allow more serotonin to circulate in the brain. Don't consume more than 40 grams or four heaping teaspoons of cacao daily.

If you find the taste of cacao too strong, add coconut milk, rice, or nut milk. Avoid dairy, as it will prevent antioxidant absorption.

By gently heating and making your own delicious hot cacao beverage, you will release more antioxidants and increase the appetite suppressant properties.

Add one teaspoon of cacao powder in a coffee cup of hot water or milk and drink 10-15 minutes before your next meal. Who needs dangerous diet pills? Not us.

8) Create loads of energy and combat fatigue with one of the highest concentrations of magnesium found in this natural food source. Magnesium also helps to protect against osteoporosis, reduces type II diabetes, and lowers blood pressure.

Raw cacao powder (2tbsp) contains 52mg or 14% of daily value

Raw cacao nibs or beans per 100 grams contain 272 mg or 65% of daily value

The recommended RDA's for Magnesium for a Male are 420mg and 320mg for a Female

9) Get shiny hair, strong nails, and take care of your liver and pancreas with this great source of sulfur.

10) Lower your blood pressure naturally, in a study of 470 men from the Zutphen Elderly study, the benefits of cacao intake are found to reduce blood pressure by patients who took a small amount every evening.

11) The antioxidant properties of cacao were also found to reduce insulin resistance and sensitivit y in people with impaired glucose tolerance and smokers.

12) Cacao has the ability to help improve kidney and stimulate bowel function.

13) Reset your metabolism and restore your internal balance with cacao - Not getting enough antioxidants in your diet can have dangerous long-term health consequences. A Swiss 2009 study found that in just under two weeks cacao reduced the stress hormone cortisol, improved metabolism, and even improved gut microbial activity.

14) Prevent sunburns - A recent study by London scientists found participants who ate 20 grams of cacao for 12 weeks were able to stay in the sun for twice as long as those who didn't, without getting sunburned.

15) Get glowing skin and improve skin texture - In 2006 the Journal of Nutrition found that women who drank cacao with at least 326 mg of flavonals a day had better skin texture, improved microcirculation, increased oxygen saturation, and improved skin hydration than those didn't. Stir some cacao powder in your cup of coffee or add to a smoothie.

16) Skin cancer prevention - German scientists found that cacao may protect against harmful UV rays that cause cancer.

17) Fight tooth decay - Recent studies from Tulane University discovered that an extract of cocoa powder was even more effective than fluoride in preventing cavities. This crystalline extract similar to caffeine helps harden teeth enamel.

18) Theobromine found in cacao was found to halt coughs better than codeine or commercial cough suppressants with the equivalent of two cups. In fact the UK based study by the British Lung Foundation discovered codeine was only slightly more effective than the placebo at preventing coughing with no side effects.

19) Improves cognitive function and prevents Alzheimer's - A Harvard study by Dr. Gary Small, showed that middle-aged people who drank two cups a day had improved memory and increased blood flow to the brain.

20) Better digestion thanks to the fiber found in raw cacao, that stimulates the body's digestive enzymes.

21) Healthy fats - your body needs fat contrary to what some health practitioners preach. Fats are the helpers that create chemical reactions for: growth, immune function, and metabolic function. Healthy fats found in raw cacao are similar to the monounsaturated fat found in olive oil.

Five Ways to use Cacao Everyday

1) The Ultimate Moisturizer

Whip up a batch of this homemade body butter that smells like you opened a European chocolate shop. Recipe adapted from Holistic Squid.
Ingredients: Directions:

Combine and melt all ingredients in a double boiler (gently!).

Transfer to bowl (use the bowl you are going to whip it in) and chill in freezer for 20 to 40 minutes. Mixture should be firm and have some give in it when you touch it. Don't allow it become completely solid.

Whip the semi-solid mixture for 3-5 minutes until white peaks form. It will look like thicker whipped cream.

Scoop into jars and cover.

Chill for one hour in the fridge.

Note: If you live in a warmer climate you may want to keep your mixture in the fridge as it could melt. If it does then simply whip again.

2) Cacao "Oatmeal" A Gluten-Free & Low-Carb Breakfast

Try cacao ( faux-oatmeal) breakfast porridge for a yummy fudge-like alternative to oatmeal. We can't get enough of eating this chocolate treat for breakfast. It's almost like chocolate cake batter, but good for you. One bowl has approximately 150 calories if you use Stevia.

¼ cup coconut flour

1 tbsp raw cacao powder

3 tsp stevia or sweetener of choice

1 cup water

1. Mix coconut flour, cacao powder, and stevia together in a microwave safe bowl

2. Add water and stir until combined

3. Microwave for 2 minutes, stir well - you may need to add a tablespoon of water if using a different brand. Microwave for another minute.

4. Let cool for a couple of minutes and enjoy!

3) Cacao & Berry Power Smoothie

2 tablespoons raw cacao nibs

1 peeled banana

1 tablespoon goji berries

½ cup of frozen or raw raspberries

1 cup coconut milk or nut milk

Handful of ice

-Add all ingredients to blender and blitz for one minute.

4)Relaxing Cacao Café for Two

1. Add all ingredients to blender and blitz for one minute.

2. Transfer to pot and gently heat until warmed through

3. Pour into mugs and enjoy

5) Cacao Bean Steak & Garlicky Greens
Ingredient for the Cacao Spice Rub

2 tsp cacao nibs (ground in a blender or food processor) or cacao powder

1 tsp sea salt

1 tsp raw sugar, Lucuma, or coconut crystals

1 tsp each of smoked paprika, turmeric, black pepper

½ tsp each of cumin and thyme (optional)

2 Grass fed steaks (ribeye, filet, strip or even ground beef)

Ingredients for Garlicky Greens

4 cups chopped kale or spinach

3 crushed garlic cloves

Sea salt & red pepper flakes

1 tbsp or a squeeze of fresh lemon

¼ cup water

2 tbsp olive oil, coconut oil, or grass fed butter

Optional step: We like to wrap our steaks in paper towels for at least 5 hours or even overnight if using ribeyes to give them a dry-aged taste. Flip the steaks over every couple of hours.

1) Combine all seasonings together adjust, as you like.
2) Rub steaks evenly on all sides with the cacao spice mixture right before cooking
3) Grill or fry in skillet. If frying in skillet add a tablespoon of coconut oil to the pan once it's heated and then sprinkle a little extra salt and cook to your desired doneness. We find the coconut oil helps the steak brown nicely.
4) Remove when done and cover with foil
5) Let steaks rest for five minutes
Time to cook your greens
6) In a separate pan heat the oil
7) Add in the crushed garlic and red pepper flakes once garlic is golden then add in your greens with a ¼ cup of water
8) Stir until greens are vibrant in color and wilted.
9) Sprinkle salt and squeeze of lemon
10) Stir well and remove bowl to serve.

Feel free to sprinkle cacao nibs on salad, in your baked goods, or add to foods instead of nuts.

Cacao was considered a sacred food of the Aztec's and reserved only for adult males of high rank: priests, government officials, warriors, and military officers. It was thought to be too intoxicating a food for women and children...well we are happy that isn't the case now.

In fact, you should indulge in the health benefits of cacao whenever you want.

Just remember don't open a foil wrapper when reaching for chocolate, go for natural raw cacao to get the maximum benefit of chocolate as a superfood.

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21 Fantastic Benefits of Cacao A Powerful Raw Chocolate Superfood

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Can the benefits of cacao really supercharge your health? Well there is good news, with this powerful superfood that originated in the foothills of Andes known as raw cacao you can! The benefits of cacao are truly fantastic: it can improve your memory, increase your bliss, reduce heart disease, shed fat, boost immunity, and create loads of energy.

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Goji Berry Powder - Goji Berries - By the Pound - Nuts.com

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Our all natural goji berry powder can be mixed with water to make goji juice. Our superfood powder is available by the pound and ships the same day you order.

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What Makes Beets a Superfood? | Superfoods Guide | Howcast

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What Makes Beets a Superfood? | Superfoods Guide | Howcast

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Learn what makes beets a superfood from nutrition coach Lisa Neilsen in this Howcast video.

Beets are messy but they are a superfood too. The purple color of beets is what gives it its cancer-preventing properties. It also contains betaine and folate combined together work to prevent cardiovascular disease, stroke and dementia. One of the things that I like about beets is that you can also eat the beet greens at the top of the beet. You saute them and they super nutritious as well. There are lot of different ways to cook beets and what I do to keep from getting my hands purple is I put on a pair of rubber gloves and I chop the beet. And you can saute them, you can steam them, you can put them in a smoothie a lot of people like to juice them. So beets are definitely a superfood that you would want to add to your diet and you will add in a little purple color too.

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Learn what makes beets a superfood from nutrition coach Lisa Neilsen in this Howcast video. Beets are messy but they are a superfood too. The purple color of beets is what gives it its cancer-preventing properties. It also contains betaine and folate combined together work to prevent cardiovascular disease, stroke and dementia.

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When talking about superfoods there's one little food item that may not be as well known but is definitely taking the lead in terms of health benefits. The little, elongated red berry called the goji berry is just packed with high levels of antioxidants and other nutritents. The goji berry is often found in China and Mongolia and has played an important role in Traditional Chinese Medicine for years due to its many health benefits. This powerful fruit is also known in other places as wolfberry or desert thorn and can grow even in the harshest weather conditions.

Today, goji berry health benefits are slowly helping this unassuming fruit to gain popularity around the world. The goji berry is very tasty with a sweet, mildly tangy taste and rich, herbal scent; and their texture is much like that of raisins, which make them just as delicious when dried. If you like juicing, you can extract goji berry juice and have them that way. So versatile is this little superfood - if you take a look around your grocery store, you'll see the goji berry is a featured ingredient in many nutritious drinks, snacks, baked goods and many more food items.

So, what is it that makes this little berry a true superfood? Here's a closer look goji berry health benefits and how you can maximize their powers into your everyday diet.

Goji Berry Health Benefits

Maintains Eye Health. Goji berries are packed antioxidants, specifically carotenoids, that are known to improve eyesight and protect the retina of the eyes. They can even help prevent the loss of eyesight for the elderly.

Lowers Risk for Heart Disease. One single goji berry is said to contain 18 amino acids, 21 minerals. They are also a fantastic source of beta-carotene, which has been shown to lower the risk of heart disease when you have it in at least four daily servings.

Lowers Cancer Risk. Studies on goji berry extracts have shown that they help prevent the growth of cancer cells in the body. Patients have also shown better response rate to cancer treatment when goji berries were added to their diet.

Boosts Immunity. Goji berries have been proven to be an excellent way to boost the immune system, helping people weather out infections and stay more healthy.

Turns Back the Clock. Polysaccharides found in goji berries target the pituitary glands causing them to release the human growth hormone. It also aids in reversing the signs of aging so you look and feel younger.

Boosts Energy. For those leading a busy life, goji berry health benefits stretch as far as to help prevent over-exhaustion and the effects of fatigue on the body. It even helps address sleeplessness and headaches.

Aids in Weight Loss. Components found in these berries also help support weight loss, keeping the body fit and trim.

Lowers Cholesterol. Because of the high vitamin levels found in these berries, they have been proven to lower cholesterol levels and reduce high blood pressure.

Adding Goji Berries to Your Diet

Now knowing all these unbelievable goji berry health benefits, your next question my be how to incorporate them to your daily diet. Pick some goji berries up at your local health store, and try these tips on how to add them to your diet. Here's a tip: When buying dried goji berries, make sure to look for berries that are not dark and shriveled but are slightly plump and juicy.

1. You can easily begin your breakfast by adding dried goji berries to your cereals or drinking a glass of goji berry juice. You can take fresh berries and blend them yourself to make juice extract or simply purchase store-bought goji berry juices that are widely available in bottled variants.

2. Carry a pack of dried goji berries to school or work in a small snack bag, and munch on them instead of those sugar-packed snacks you usually take.

3. You may also find goji berry tea a great replacement for your traditional tea drink or coffee. Simply brew a few fresh berries and mix them with hot water and some honey. Some people also add powdered or granulated goji berries to their regular smoothies or milkshakes.

4. Extracts of goji berries or their powdered form may also be added to soups and other dishes. Think of those dishes you like adding raisins to, then replace them with goji berries; their taste and texture are the same, but you'll get so much more nutrition!

You may also like --

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Discover the Power of Goji Berry Health Benefits - Saffluence

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When talking about superfoods there's one little food item that may not be as well known but is definitely taking the lead in terms of health benefits. The little, elongated red berry called the goji berry is just packed with high levels of antioxidants and other nutritents.

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Grown in India, Tibet, and China, goji berries have been given the title of superfood because they are one of the world's most nutritionally rich foods. These small fruits, no bigger than the size of raisins, contain ample amounts of antioxidants, vitamins, minerals, amino acids, and phytonutrients. With 18 amino acids, they are considered complete proteins. Pound for pound, they contain more vitamin C than any other fruit on the planet (sorry, oranges), and they have more iron than spinach (something for Popeye to contemplate). In all, they have 21 key trace minerals our bodies need to function and be healthy, including vitamin A (beta-carotene), vitamin B-complex, vitamin E, phosphorus, zinc, magnesium, selenium, calcium, iron, copper, etc.

Goji berries are considered one of the best sources for antioxidants. Antioxidants are very important to the human body because they protect our DNA from cell damage caused by harmful free radicals and radiation. Without them, our bodies are more susceptible to aging and deteriorating. People who have diets high in foods containing antioxidants tend to stay youthful-looking much longer. Antioxidants reduce our risk of cancer, as it is free radical damage to cells that eventually turns these cells cancerous. But since goji berries protect the body against free radical damage, the likelihood of the damage being severe enough to become cancerous becomes reduced. Goji berries also help to diminish side effects of chemotherapy or radiation treatments.

Carotenoids are an important antioxidant found in goji berries. Carotenoids are one of the many reasons our mothers always wanted us to eat our carrots when we were kids. They help to improve vision, and reduce the risk of eye-related illnesses. They also increase our life's longevity. Goji berries contain many more carotenoids than carrots.

Goji berries enhance our body's immunity, making it 300% more effective, so make sure to stock up on these amazing little fruits during the cold and flu season. Polysaccharides, beta-carotene, and germanium are the three key aspects that give them their immune-boosting qualities. Goji berries are known to also be anti-inflammatory.

Eating these fruits can help our bodies produce an important nutrient called choline, which also reduces the risk of Alzheimer's disease. Choline is vital for brain formation in both fetuses and infants, and it may even be able to inhibit memory loss due to aging.

As mentioned earlier, goji berries can increase the longevity of one's lifespan. Not only is this true because of the carotenoids they contain, but because they are good for the blood, the kidneys, and the liver. Since goji berries have a high iron content, they help the body build new red blood cells. They naturally lower blood pressure and cholesterol.

The idea that goji berries can extend one's life was made popular by a Chinese herbalist named Li Ching Yuan. Li Ching Yuan had met a Taoist hermit that lived in the mountains. The hermit claimed to be over 500 years old. His secret, he told Li Ching Yuan, was his daily consumption of goji berries. The old man advised that he should eat a soup comprised of goji berries every day. Li Ching Yuan followed the old man's advice, and lived to a very ripe old age himself. It is speculated that he lived to be 256 years old, although there is no way of proving it. Some records report that he was born in 1677 while others believe him to be born in 1736. All sources verify that he died in 1933. So either way, whether he was born in 1677 or 1736; whether he lived to be 197 or 256 years old, his lifespan far exceeds that of normal lifespans-perhaps thanks to goji berries!

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Goji Berries: Worthy of the Name "Superfood" | Care2 Healthy Living

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Grown in India, Tibet, and China, goji berries have been given the title of superfood because they are one of the world's most nutritionally rich foods. These small fruits, no bigger than the size of raisins, contain ample amounts of antioxidants, vitamins, minerals, amino acids, and phytonutrients.

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10 Reasons To Add Chia SeedsTo Your Diet

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10 Reasons To Add Chia SeedsTo Your Diet

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Ch-ch-ch-chia! The fuzzy green novelty items may be the first thing you think of when you hear the word chia, but these tiny superfood seeds are the reason Chia Pets get their lush coating. Nowadays, chia is becoming better known as a great source of healthy omega-3 fats and fibre, and fortunately it's an easy food to add to your diet.

Chia seeds come from a flowering plant in the mint family that's native to Mexico and Guatemala, and history suggests it was a very important food crop for the Aztecs. It's remained in regular use in its native countries, but was largely unknown in North America until researcher Wayne Coates began studying chia as an alternative crop for farmers in northern Argentina about 29 years ago.

Coates started his work on chia in 1991, and since then has become an advocate of the tiny seed's health benefits. The human trials are limited -as is often the case with food research- but the anecdotal evidence of chia's positive health effects include boosting energy, stabilizing blood sugar, aiding digestion, and lowering cholesterol.

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The little seed - which comes in either white or a dark brown and black colour - also has a huge nutritional profile. It contains calcium, manganese, and phosphorus, and is a great source of healthy omega-3 fats. As an added benefit, chia seeds can be eaten whole or milled, while flax seeds have to be ground before consumption in order to access their health benefits for example.

When you're buying chia, both the white and black seeds are good choices, but Coates warns to make sure you're getting a good quality product by avoiding either red seeds (immature chia seeds), or black seeds that are smaller than regular chia seeds (weed seeds). Coates sells the seeds himself, but they are available from many different health food stores and supermarkets.

So once you've got your seeds, how to you add them to your diet? "The easiest way is to add it to everything and anything," Coates says. The seeds are tasteless so they won't affect the flavour profile of your food, which makes them easy to integrate into your meals. They can be sprinkled whole on top of salads or toast or added milled to smoothies, and Coates says that some of his customers even add them to ice cream. (And yes, you can even sprout it and eat it that way too!)
LOOK - 10 reasons to add chia seeds to your diet: Combat Diabetes
Chia is being studied as a potential natural treatment for type-2 diabetes because of its ability to slow down digestion. The gelatinous coating chia seeds develops when exposed to liquids-can also prevent blood sugar spikes.
Get More Fibre
Just a 28-gram or one-ounce serving of chia has 11 grams of dietary fibre - about a third of the recommended daily intake for adults. Adding some chia to your diet is an easy way to make sure you're getting a good amount of fibre, which is important for digestive health.
Stock Up On Omega-3
Chia seeds are packed with omega-3 fatty acids, with nearly five grams in a one-ounce serving. These fats are important for brain health. "There's better conversion of omega 3s into the plasma or into the food than with flax seed," said researcher Wayne Coates.
Stronger Teeth And Bones
A serving of chia seeds has 18 per cent of the recommended daily intake for calcium, which puts your well on your way to maintaining bone and oral health, and preventing osteoporosis.
Don't Forget Manganese
Manganese isn't a well-known nutrient, but it's important for our health: it's good for your bones and helps your body use other essential nutrients like biotin and thiamin. One serving of chia seeds, or 28 grams, has 30 per cent of your recommended intake of this mineral.
Plenty Of Phosphorus
With 27 per cent of your daily value for phosphorus, chia seeds also helps you maintain healthy bones and teeth. Phosphorus is also used by the body to synthesize protein for cell and tissue growth and repair.
Pack In The Protein
Chia seeds also make a great source of protein for vegetarians and don't have any cholesterol. One 28-gram serving of these super seeds has 4.4 grams of protein, nearly 10 per cent of the daily value.

Fight Belly Fat

Chia's stabilizing effect on blood sugar also fights insulin resistance which can be tied to an increase in belly fat, according to Live Strong. This type of resistance can also be harmful for your overall health.
Get Full. Faster
Tryptophan, an amino acid found in turkey, is also found in chia seeds. While tryptophan is responsible for that strong urge to nap after a big Thanksgiving dinner for example, it also helps regulate appetite, sleep and improve mood.
Improve Heart Health
According to the Cleveland Clinic, chia seeds have been shown to improve blood pressure in diabetics, and may also increase healthy cholesterol while lowering total, LDL, and triglyceride cholesterol. All good news for your ticker!
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Chia Seed Benefits: 10 Reasons To Add Chia To Your Diet

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Ch-ch-ch-chia! The fuzzy green novelty items may be the first thing you think of when you hear the word chia, but these tiny superfood seeds are the reason Chia Pets get their lush coating. Nowadays, chia is becoming better known as a great source of healthy omega-3 fats and fibre, and fortunately it's an easy food to add to your diet.

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Simply Balanced Black Chia Seeds at Target

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Learn what makes quinoa a superfood from nutrition coach Lisa Neilsen in this Howcast video.

Another one of the hottest superfoods on the market today is quinoa. And the reason why quinoa, which is a whole grain, is such a popular superfood is that it has the 8 amino acids that make it a complete protein. So one of the ways that you can reduce the amount of animal protein in your diet is by crowding in whole grains like quinoa. It also has an interesting history behind it. It comes from South America and it was actually used by the Inca Indians. And it was their main source of their diet and it was called their Mother of Grains. Another thing about quinoa is that it's known for giving you endurance. And the Incan Warriors would often eat quinoa before they would go off to battle. quinoa also improves kidney, lung, and heart health. So again quinoa is a great grain to add into your diet. Go out, you can find it in Whole Foods, Trader Joe's, it's even in Costco. And learn how to prepare this grain. It's also the fastest cooking grain. You can have it ready in 10 to 12 minutes. I personally like to use quinoa for breakfast. Start my day off in a healthy way. So I'll cook my quinoa and then I'll add a little honey and some brown sugar and I'll be fueled up for a great productive morning.

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What Makes Quinoa a Superfood? | Howcast

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Learn what makes quinoa a superfood from nutrition coach Lisa Neilsen in this Howcast video. Another one of the hottest superfoods on the market today is quinoa. And the reason why quinoa, which is a whole grain, is such a popular superfood is that it has the 8 amino acids that make it a complete protein.

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Learn what makes kale a superfood from nutrition coach Lisa Neilsen in this Howcast video.

Kale is one of the hottest superfoods around today. The reason for that is that it's loaded in calcium. It's also high in fiber, vitamin A and vitamin C. There are many different ways you can prepare kale and add it into your diet. You can make a smoothie, you can sauté it, or you can simply add the leaves into your soups. Kale has become so trendy that you might see some of the fancy chefs on the Food Network baking it and making kale chips. It's interesting to note that only ten years ago kale was used simply as a garnish on plates of fruits and vegetables, and now, with more scientific research behind natural foods, it's been called one of the top ten healthiest foods on the planet. So go ahead and look for kale in your supermarket today and add this great superfood into your diet.

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Learn what makes kale a superfood from nutrition coach Lisa Neilsen in this Howcast video. Kale is one of the hottest superfoods around today. The reason for that is that it's loaded in calcium. It's also high in fiber, vitamin A and vitamin C.

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Learn what makes wild salmon a superfood from nutrition coach Lisa Neilsen in this Howcast video.

Many of my clients ask me ways that they can cut fat out of their diet. Well there is good fat and there is bad fat. And the next superfood is the best source of the healthy fat Omega 3s that you can find and that is Wild Salmon. Why are Omega 3 fats good for your body? Well, they can improve your heart health, brain health and memory and helps control blood sugar. So by incorporating Wild Salmon in your diet on a regular basis you are gonna get the good fat that your body needs to thrive. One of the things to know is that there is a difference between wild and farm-raised salmon. It's good to ask when you in a restaurant or when you are selecting your salmon whether it is wild or farm raised. If you want to get the best quality of Omega 3s in your diet you wanna get the Wild Salmon. And the reason for that is the Wild Salmon are eating the fish and what they find in water to feed themselves as opposed to the green pellets that they are fed in the farms. And this leads to a better quality of omega 3s. So go ahead and enjoy your Wild Salmon today.

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What Makes Wild Salmon a Superfood? | Howcast

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Learn what makes wild salmon a superfood from nutrition coach Lisa Neilsen in this Howcast video. Many of my clients ask me ways that they can cut fat out of their diet. Well there is good fat and there is bad fat.

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Learn what a superfood is from nutrition coach Lisa Neilsen in this Howcast video.

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Ground Cinnamon not Cinnamon Sugar

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What Makes Cinnamon a Superfood? | Howcast

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Learn what makes cinnamon a superfood from nutrition coach Lisa Neilsen in this Howcast video.

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12 Superfoods You Need to be Eating > Start Cooking

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12 Superfoods You Need to be Eating > Start Cooking

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The hit book The 150 Healthiest Foods on Earth by Jonny Bowden is a great resource, because it highlights the health benefits of many everyday foods. This is not a book that sends you off in search of unusual and hard to find stuff - it lists basic, readily available items. Eating healthy is a challenge for busy people, so here's a list of 12 "superfoods" to keep in mind when preparing meals and snacks.

1. Beans: They're small in size, but big on fiber and iron. Darker-colored beans, such as black and kidney, have an even higher concentration of healthy stuff.

2. Apricots:The oft-forgotten apricot is great source of Vitamin A and other nutrients. Dried apricots are even more nutritious, and portable, than fresh ones. Prunes - hey, don't laugh - are also terrific.

3. Berries: Blueberries in particular, but also cranberries, raspberries and blackberries are highly recommended for healthy aging. Said to help maintain short-term memory, blueberries contain high levels of antioxidants.

4. Broccoli: It's not hard to eat broccoli if you sauté it in a bit of olive oil and garlic. Deep-green vegetables like collard greens, kale and asparagus have abundant nutrients. Bok choy (Chinese cabbage) is also packed with nutrients that are said to guard against certain cancers.

5. Cacao: Didn't expect to see chocolate on a super food list, right? Well, buying organic chocolate (found in most health food stores) with high levels of cacao can do a body good. It may not be the tastiest thing to eat straight, but mix a bit of 100 per cent organic cacao powder into a morning smoothie or coffee, or buy chocolate bars that are at least 75 per cent cacao. Note: Snickers bars are not a healthy substitute.

6. Peanut Butter: The food that kids love is, in fact, healthy for you. Nuts are packed with omega-3 fatty acids, which can help fight heart disease. Almonds, in particular, are known for lowering cholesterol.

7. Turkey: Thanksgiving and Christmas are long gone, but it's always a good time to make lean, protein-rich turkey. You can cook a small breast with a side of cranberries, or substitute ground turkey in recipes that call for ground beef. Unfortunately, turkey lunch meat doesn't make the cut, because it's typically high in sodium.

8. Cinnamon: Believe it or not, this spice is considered to be one of the healthiest foods in the world. And, no, it doesn't count if it's glued to the top of a sticky bun! Simply dust it on your oatmeal, your morning coffee, or even on a piece of fruit. Studies suggest that it can lower cholesterol and help control blood sugar (diabetics take note!).
- Update: Kim and Gary (see comments below) have brought to our attention that the American Diabetes Association posted a study just last month saying that cinnamon DOES NOT have any effect on your blood sugar levels. Thanks, Kim and Gary!

9. Pomegranate juice: This antioxidant-rich juice has been shown to help fight heart disease and lower cholesterol. Drink a small cup of pom juice daily, diluted with water if you find the taste too strong. You can also buy blends that contain apple or blueberry juice.

10. Yogurt: Smoothie lovers, take a bow! You're ahead of the game if you're eating non-fat yogurt, because it's good for intestinal health. Mix the plain stuff with some of the items on this list, including nuts, cinnamon or berries and you're doubling up on healthy ingredients.

11. Oats: Whole-grain goodies, such as oat bran breakfast cereal (like Cheerios), oatmeal and whole grain breads are on the list because they help lower your cholesterol and increase fiber intake.

12. Avocado: Go ahead and whip up some avocado salsa, a great side dish. Guacamole is also good for you. Avocados are high-calorie, so you don't want to go crazy eating them, but they are said to improve blood flow, which increases brain activity.

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The hit book The 150 Healthiest Foods on Earth by Jonny Bowden is a great resource, because it highlights the health benefits of many everyday foods.

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Chia seeds are among the healthiest foods on the planet.

They are loaded with nutrients that can have important benefits for your body and brain.

Here are 11 health benefits of chia seeds that are supported by human studies.

Chia seeds are tiny black seeds from the plant Salvia Hispanica, which is related to the mint.

This plant grows natively in South America.

Chia seeds were an important food for the Aztecs and Mayans back in the day.

They prized them for their ability to provide sustainable energy... in fact, "chia" is the ancient Mayan word for "strength." Despite their ancient history as a dietary staple, only recently did chia seeds become recognized as a modern day superfood.

In the past few years, they have exploded in popularity and are now consumed by health conscious people all over the world.

Don't be fooled by the size... these tiny seeds pack a powerful nutritional punch.

A 1 ounce (28 grams) serving of chia seeds contains ( 1, 2):

Fiber: 11 grams.

Protein: 4 grams.

Fat: 9 grams (5 of which are Omega-3s).

Calcium: 18% of the RDA.

Manganese: 30% of the RDA.

Magnesium: 30% of the RDA.

Phosphorus: 27% of the RDA.

They also contain a decent amount of Zinc, Vitamin B3 (Niacin), Potassium, Vitamin B1 (Thiamine) and Vitamin B2.

This is particularly impressive when you consider that this is just a single ounce, which supplies only 137 calories and one gram of digestible carbohydrate!

Just so that we're all on the same page, 1 ounce equals 28 grams, or about 2 tablespoons.

Interestingly... if you subtract the fiber, which may not end up as usable calories for the body, chia seeds only contain 101 calories per ounce.

This makes them one of the world's best sources of several important nutrients, calorie for calorie.

To top things off, chia seeds are a "whole grain" food, are usually grown organically, are non-GMO and naturally free of gluten.

Bottom Line Despite their tiny size, chia seeds are among the most nutritious foods on the planet. They are loaded with fiber, protein, Omega-3 fatty acids and various micronutrients.

Another area where chia seeds shine is in their high amount of antioxidants ( 3, 4).

These antioxidants protect the sensitive fats in the seeds from going rancid ( 5).

Although antioxidant supplements are not very effective, getting antioxidants from foods can have positive effects on health ( 6).

Most importantly, antioxidants fight the production of free radicals, which can damage molecules in cells and contribute to aging and diseases like cancer ( 7, 8).

There are some claims online about chia seeds having more antioxidants than blueberries, but I was unable find a study to verify this claim.

Bottom Line: Chia seeds are high in antioxidants that help to protect the delicate fats in the seeds. They also have various benefits for health.

Looking at the nutrition profile of chia seeds, you see that an ounce has 12 grams of "carbohydrate." However... 11 of those grams are fiber, which isn't digested by the body.

Fiber doesn't raise blood sugar, doesn't require insulin to be disposed of and therefore shouldn't count as a carb.

The true carb content is only 1 gram per ounce, which is very low. This makes chia a low-carb friendly food.

Because of all the fiber, chia seeds can absorb up to 10-12 times their weight in water, becoming gel-like and expanding in your stomach ( 9).

Theoretically, this should increase fullness, slow absorption of your food and help you automatically eat fewer calories.

Fiber also feeds the friendly bacteria in the intestine, which is important because keeping your gut bugs well fed is absolutely crucial for health ( 10).

Chia seeds are 40% fiber, by weight. This makes them one of the best sources of fiber in the world.

Bottom Line: Almost all of the carbohydrates in chia seeds are fiber. This gives them the ability to absorb 10-12 times their weight in water. Fiber also has various beneficial effects on health.

Chia seeds contain a decent amount of protein.

By weight, they are about 14% protein, which is very high compared to most plants.

They also contain a good balance of essential amino acids, so our bodies should be able to make use of the protein in them ( 11, 12).

Protein has all sorts of benefits for health. It is also the most weight loss friendly nutrient in the diet, by far.

A high protein intake reduces appetite and has been shown to reduce obsessive thoughts about food by 60% and the desire for night time snacking by 50% ( 13, 14).

Chia seeds really are an excellent protein source, especially for people who eat little or no animal products.

Bottom Line: Chia seeds are high in quality protein, much higher than most plant foods. Protein is the most weight loss friendly macronutrient and can drastically reduce appetite and cravings.

Many health experts believe that chia seeds can help with weight loss.

The fiber absorbs large amounts of water and expands in the stomach, which should increase fullness and slow the absorption of food ( 15).

There have been several studies on glucomannan, a fiber that works in a similar way, showing that it can lead to weight loss ( 16, 17).

Then the protein in chia seeds could help to reduce appetite and food intake.

Unfortunately, when the effects of chia seeds on weight loss have been studied, the results have been rather disappointing.

Although one study showed that chia seeds can reduce appetite, there was no significant effect on body weight ( 18).

In a study on 90 overweight people, 50 grams of chia seeds per day for 12 weeks had no effect on body weight or health markers ( 19).

In another 10 week study of 62 women, chia seeds had no effect on bodyweight but did increase the amount of Omega-3s in the blood ( 20).

Although just adding chia seeds to your diet is unlikely to affect your weight, I personally believe that they can be a useful addition.

A weight loss diet is about more than just adding or subtracting single foods. The entire diet counts, as well as other lifestyle behaviors like sleep and exercise.

When combined with a real food based diet and a healthy lifestyle, I can definitely see how chia seeds could help with weight loss.

Bottom Line: Chia seeds are high in protein and fiber, both of which have been shown to aid weight loss. However, the studies on chia seeds have not noted any effects on weight.

Like flax seeds, chia seeds are very high in Omega-3 fatty acids.

In fact, chia seeds contain more Omega-3s than salmon, gram for gram.

However... it's important to keep in mind that the Omega-3s in them are mostly ALA (Alpha Linolenic Acid), which is not as beneficial as you may think.

ALA needs to converted into the "active" forms, EPA and DHA, before it can be used by the body.

Unfortunately, humans are inefficient at converting ALA into the active forms. Therefore, plant Omega-3s tend to be vastly inferior to animal sources like fish ( 21).

Studies have shown that chia seeds (especially if they are milled) can increase blood levels of ALA and EPA, but not DHA... which is a problem ( 20, 22). Because they don't supply any DHA (the most important Omega-3 fat), I think chia seeds are overrated as an Omega-3 source.

In order to get the DHA your body and brain desperately need... either eat fatty fish regularly, take fish oil, or take a DHA supplement if you are vegan or vegetarian.

Bottom Line: Chia seeds are very high in the Omega-3 fatty acid ALA. However, humans are not good at converting this into DHA, the most important Omega-3 fatty acid.

Given that chia seeds are high in fiber, protein and Omega-3s, they should be able to improve metabolic health.

This has been tested in several studies, but the results have been inconclusive.

In two studies, a diet with chia seeds, soy protein, oats and nopal, has been shown to lower LDL cholesterol and triglycerides, increase HDL cholesterol and reduce inflammation ( 23, 24).

Because these studies also used other ingredients, nothing can be concluded about the chia seeds themselves.

Rat studies have also shown that chia seeds can lower triglycerides, raise HDL (the "good") cholesterol and reduce inflammation, insulin resistance and belly fat ( 25, 26).

However, a study that looked at just chia seeds did not note any improvements ( 20).

Overall... it is possible that chia seeds can improve these risk factors, but probably won't have a major effect unless followed by other beneficial changes in the diet.

Bottom Line The effects on cholesterol levels and other risk factors is inconclusive. Some studies show an effect, others do not.

Chia seeds are high in several nutrients that are important for bone health.

This includes calcium, phosphorus, magnesium and protein.

The calcium content is particularly impressive... 18% of the RDA in a single ounce.

Gram for gram, this is higher than most dairy products.

Chia seeds may be considered an excellent source of calcium for people who don't eat dairy.

Bottom Line: Chia seeds are high in calcium, magnesium, phosphorus and protein. All of these nutrients are essential for bone health.

The most successful application of chia seeds to date was in a study on type 2 diabetic patients.

In this study, 20 diabetic patients received either 37 grams of chia seeds, or 37 grams of wheat bran, for 12 weeks ( 27).

When they got the chia seeds, they saw improvements in several important health markers.

Blood pressure went down by 3-6 mm/Hg and an inflammatory marker called hs-CRP went down by 40%. A risk factor called vWF also decreased by 21%.

There was also a small drop in blood sugar, but it wasn't statistically significant.

Given that chia seeds are high in fiber, it does seem plausible that they could help reduce blood sugar spikes after meals, but this needs to be confirmed in studies.

Bottom Line: A study in type 2 diabetics showed that chia seeds can significantly lower blood pressure and a marker for inflammation.

Legend has it that the Aztecs and Mayans used chia seeds to fuel performance back in the day.

There is one recent study suggesting that this may be effective...

In this study, 6 participants "carb loaded" with either gatorade, or a mix of half gatorade/half chia seeds ( 28).

Then they ran for an hour on a treadmill, followed by a timed 10 kilometer long run.

There was no difference between the two groups.

In other words, replacing half of the gatorade with chia seeds did not reduce the performance of the athletes, indicating that chia seeds were of some use.

According to this study, chia seeds can help athletes "carb load" for endurance events, while increasing their intake of nutrients and decreasing their intake of sugar.

However, I'd personally like to see some larger studies on this. Given that most of the carbs in chia seeds are fiber, it doesn't make much sense that they could be used for carb loading.

Bottom Line: One small study shows that chia seeds can partly replace gatorade as a way of carb loading for endurance athletes, but this needs to be studied more.

Okay, this last one is not a health benefit, but important nonetheless.

Chia seeds are incredibly easy to incorporate into your diet.

The seeds themselves taste rather bland, so you can add them to pretty much anything.

They also don't need to be ground like flax seeds, which makes them much easier to prepare.

They can be eaten raw, soaked in juice, added to porridge and pudding, or added to baked goods.

You can also sprinkle them on top of cereal, yogurt, vegetables or rice dishes.

Because of their ability to absorb both water and fat, they can be used to thicken sauces and even used as egg substitutes in recipes.

They can also be mixed with water and turned into a gel.

Adding chia seeds to recipes will dramatically boost the nutritional value.

If you want to buy chia seeds, then there is an excellent selection on Amazon with thousands of customer reviews.

They do also seem to be well tolerated... but if you're not used to eating a lot of fiber, then there is a possibility of digestive side effects if you eat too much at a time.

A common dosage recommendation is 20 grams (about 1.5 tablespoons) of chia seeds, twice per day.

Chia seeds are among the few trendy "superfoods" that are actually worthy of that term.

Affiliate disclaimer: Healthline may receive a portion of the revenues if you make a purchase using one of the links above.

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Chia seeds are among the healthiest foods on the planet. They are loaded with nutrients that can have important benefits for your body and brain. Here are 11 health benefits of chia seeds that are supported by human studies. Chia seeds are tiny black seeds from the plant Salvia Hispanica, which is related to the mint.

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10 Everyday Superfoods For Better Health - 

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10 Everyday Superfoods For Better Health - 

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10 Everyday Superfoods For Better Health [Infographic]

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Check out the list of 10 everyday superfoods that will help nourish your whole body. Incorporate these 10 superfoods into your diet for better health!