Superfoods That Can Increase Your Health And Are Actually Supported By Science

Humans lived in good health for thousands of years without needing pills and supplements to keep them feeling their best. That’s why so many people are turning to natural remedies and superfoods to keep their bodies in check. Even science has started to study these superfoods and show just how amazing they can be for you.

Serious issues like high blood pressure, diabetes, clogged arteries, and obesity can all be prevented by adopting healthier habits and diving into these superfoods. Check out the incredible effects of these superfoods and make sure to incorporate them into your meals next week!

Pomegranates

Mikhail TereshchenkoTASS via Getty Images
Mikhail TereshchenkoTASS via Getty Images

Arguably the first real superfood to make it big in the media, pomegranates have proven themselves over the years. Studies have shown the tasty (and messy) fruit can help prevent everything from strokes to diabetes to Alzheimers.

On top of all of that, it is also bursting with antioxidants that are good for keeping a healthy heart. What’s not to love?

Kale

PAUL J. RICHARDS/AFP/Getty Images
PAUL J. RICHARDS/AFP/Getty Images

Kale shouldn’t just be for hipsters who love to frequent Trader Joe’s. We should all be using the leafy green more in our meals because of the nutrients it’s packing. Kale is loaded with fiber, antioxidants, and (the good) omega-3 fatty acids.

That means not only is it tasty, but it will help prevent heart disease.

Garlic

Emmanuele Contini/NurPhoto via Getty Images
Emmanuele Contini/NurPhoto via Getty Images

Garlic is such a powerful superfood that they actually sell garlic pills. The most impressive effect of garlic is that it helps lower the plaque levels in your arteries so they don’t get clogged.

It’s easy to incorporate this superfood into your diet: just use it in everything you cook. Let your heart tell you how much garlic to use in a recipe.

Salmon

Marta Iwanek/Toronto Star via Getty Images
Marta Iwanek/Toronto Star via Getty Images

Salmon is a particularly oily fish, which means it’s packed with those extra good omega 3 fatty acids. That means if you can incorporate more salmon into your diet, you’ll be able to better prevent blood clots and fight off heart disease.

Science has even gone so far as to say the omega 3’s in salmon could help fight dementia.

Red Wine

David Silverman/Getty Images
David Silverman/Getty Images

Wine? As a superfood? You have my undivided attention. Everything is best in moderation, which is exactly what scientists have said with red wine. Red wine not only helps reduce built-up cholesterol, but it also makes sure your blood vessels stay flexible, which will reduce blood clots.

You know what they say: “A glass of wine a day keeps the doctor away!” Right?

Turmeric

Katherine Frey/The Washington Post via Getty Images
Katherine Frey/The Washington Post via Getty Images

The spice is commonly found today in curry but it’s been used as a medicinal spice for centuries by East Asian and Southern Pacific peoples. The bright orange spice contains a compound called curcumin which helps stop your heart from getting enlarged.

That means some extra dashes of turmeric can help with obesity and heart disease.

Oranges

Mahmut Serdar Alakus/Anadolu Agency/Getty Images
Mahmut Serdar Alakus/Anadolu Agency/Getty Images

Not only are oranges refreshing, but they’re the perfect superfood to help with your cholesterol. Oranges contain a fiber called pectin that helps absorb extra cholesterol in foods. Less cholesterol means a healthier you!

The super fruit is also packed with potassium that will help neutralize the proteins that could contribute to heart failure.

Chocolate

Stefano Guidi/LightRocket via Getty Images
Stefano Guidi/LightRocket via Getty Images

No, we’re not lying, chocolate really CAN be good for you. Sadly, it’s once again meant in moderation. Dark chocolate has antioxidants called flavonoids that can help you maintain a lower blood pressure.

Eating an entire Costco-sized bag of M&M’s? Bad. Eating a few pieces of dark chocolate? Good! We can live with that.

Blueberries

Matthew Horwood/Getty Images
Matthew Horwood/Getty Images

Science has proven that eating just three servings of blueberries over the course of a week can help reduce your blood pressure. There have even been studies that show the super fruit can reduce some underlying causes of cancer.

Considering it has so many healthy benefits, it would be easy to add a handful of berries to your oatmeal each morning.

Lentils

Dea/V. Giannella/Contributor/Getty Images
Dea/V. Giannella/Contributor/Getty Images

There’s a good reason why lentils tend to be a vegetarian’s best friend: they’re packed with protein!

You don’t have to be on a plant-based diet though to enjoy the benefits of lentils and beans. Toss a few into your salad or whip up some lentil couscous like the superfood super-chef you are.

Sardines

JEAN-SEBASTIEN EVRARD/AFP/Getty Images
JEAN-SEBASTIEN EVRARD/AFP/Getty Images

Sardines aren’t exactly the tastiest superfood but they’re packed with omega 3 fatty acids. These acids will help give you some better cholesterol and stop inflammation in your heart.

This superfood might be a little harder to incorporate into your diet, but hey, that’s what creativity is for.

Almonds

Michael Jacobs/Art in All of Us/Corbis via Getty Images
Michael Jacobs/Art in All of Us/Corbis via Getty Images

Nuts are packed with protein, but almonds, in particular, are also loaded with nutrients that can help with your memory intelligence, and reduce the risk of diabetes.

They say eating a handful of almonds can do all this and more, so hear me out: chocolate-covered almonds. You’ll get the best of both worlds!

Avocados

Stacy Zarin Goldberg for The Washington Post via Getty Images
Stacy Zarin Goldberg for The Washington Post via Getty Images

Avocados aren’t just for millennials to spread over toast instead of buying houses. Alongside being delicious and the main ingredient in guacamole, avocados are also the perfect healthy fat.

The superfood is packed with monounsaturated fats which are easy for your body to break down and will help you heart grow even stronger.

Beets

Richard T. Nowitz/CORBIS/Corbis via Getty Images
Richard T. Nowitz/CORBIS/Corbis via Getty Images

The bright purple superfood is definitely an acquired taste, but forcing yourself to add beets into your meals can pay off in the long run. Beets have a unique ability to lower the levels of homocysteine in your blood which can help reduce the risk of heart disease.

To make them even better, they’ve also been shown to be a great food for strengthening your organs.

Chia Seeds

Gioa Forster/picture alliance via Getty Images
Gioa Forster/picture alliance via Getty Images

These tiny seeds aren’t for growing “hair” on a tiny statue like back in the ’90s. They are an incredible source of fiber, antioxidants, omega 3s, and protein. The only problem is they’re so small you need to eat spoonfuls to get the effect.

The easiest way to do that is to add some to your morning smoothy.

Apples

GEORGES GOBET/AFP/Getty Images
GEORGES GOBET/AFP/Getty Images

That fun little rhyme that says “an apple a day keeps the doctor away” might actually be right. Apples have all the superfood benefits you want, like being high in antioxidants and vitamins.

They’re the ultimate superfood to incorporate more into your diet though because there is such a wide variety of flavors to choose from.

Eggplant

Aaron Chown/PA Images via Getty Images
Aaron Chown/PA Images via Getty Images

The deep purple food might seem like a difficult superfood to incorporate into your diet, but they are actually incredibly tasty. Slice the eggplant up and grill with spice for a replacement burger.

It will be worth it when you realize you’re feeding yourself an extra dose of vitamins, minerals, flavonoids (just like chocolate, remember?) and nasunim.

Broccoli

Roberto Machado Noa/LightRocket via Getty Images
Roberto Machado Noa/LightRocket via Getty Images

Remember all those times your mom forced you to finish your broccoli and you fought her tooth and nail not to eat it? Well, now you should be clamoring for broccoli.

The super veggie can help reduce cholesterol and keep your heart healthy. It also contains an anti-inflammatory called sulforaphane that can balance your blood sugar levels.

Carrots

Prisma by Dukas/UIG via Getty Images
Prisma by Dukas/UIG via Getty Images

No, eating too many carrots won’t turn your skin orange or make your hair extra curly. They will help you fight heart disease thanks to an antioxidant called carotenoids.

The crunchy orange superstars are also bursting with vitamins A, K, and C. That’s kind of like getting three for the price of one.

Chicken

Lisa Wiltse/Corbis via Getty Images
Lisa Wiltse/Corbis via Getty Images

This one should be easy to add into your diet and keep it fresh. Chicken is basically a blank canvas that will take on any flavor you want. Chicken is also a lean protein which means it has less saturated fat and cholesterol than other meats like beef or pork.

There’s no wonder it’s the most popular protein for superfood fanatics.

Chickpeas

Roberto Machado Noa/LightRocket via Getty Images
Roberto Machado Noa/LightRocket via Getty Images

These little “peas” are as versatile as it gets. They can be mashed, blended, or seasoned to become your favorite healthy snack: hummus. They’re also packed with fiber, potassium, and vitamins C and B-6.

If you’re not a fan of hummus, you can toast them and add the chickpeas to a chili or pasta.

Coffee

Dan Kitwood/Getty Images
Dan Kitwood/Getty Images

If you’re one of the millions of people worldwide who are addicted to coffee, then we have good news. Science has proven that drinking coffee in moderation is a way to help reduce heart failure and heart disease.

Once again, the key word there is moderation. If you have too many cups of coffee, instead of protecting your heart, it will be beating out of your chest.

Cranberries

John Tlumacki/The Boston Globe via Getty Images
John Tlumacki/The Boston Globe via Getty Images

Those tiny, bittersweet berries are bursting with juice and antioxidants. By now, you should know that those antioxidants are the best at lowering your risk of heart disease.

But wait, there’s more. Cranberries can also help keep you clear on their way out (if you know what I mean) and prevent urinary tract infections.

Grapefruit

Bill O’Leary/The Washington Post/Getty Images
Bill O’Leary/The Washington Post/Getty Images

The refreshing and sour fruit is an acquired taste, but has incredible all-around health effects. The superfruit is loaded with fiber and potassium, but also with some specific heart-happy things like lycopene and choline.

It’s no wonder that eating half a grapefruit in the morning is a staple of the DASH diet.

Green Tea

Natasha Breen/REDA&CO/UIG via Getty Images
Natasha Breen/REDA&CO/UIG via Getty Images

Who doesn’t love cuddling up on the couch with a nice glass of warm, green tea? Well, you’ll love it even more when you know how much good it does for you body.

The herbal drink is packed with numerous antioxidants. The best ones will lower your cholesterol and help keep your heart healthy.

Oatmeal

Education Images/UIG via Getty Images
Education Images/UIG via Getty Images

Now there’s a superfood that is the perfect base to add to your other superfoods. Oatmeal is high in fiber and has a low GI, which means it the perfect food if you’re looking to help with weight loss and diabetes.

Oatmeal is one of the easiest ways to add a superfood into your diet.

Quinoa

Roberto Machado Noa/LightRocket via Getty Images
Roberto Machado Noa/LightRocket via Getty Images

Quinoa is almost as hip with millennials as kale and avocados, and it’s for a good reason. Quinoa contains more than double the fiber that other grains have, and is also packed with minerals and all nine (yes, NINE) essential amino acids.

Try swapping quinoa for rice in one of your usual rice-based dishes.

Spinach

Bildagentur-online/UIG via Getty Images
Bildagentur-online/UIG via Getty Images

The leafy green won’t exactly give you superpowers like Popeye, but it will make your body feel super powerful. Just half a cup of these greens (uncooked) will give you FIVE times the daily dose of vitamin K.

All that vitamin K means you get stronger bones, less blood clots, and a lower risk of heart disease.

Olive Oil

Miguel Candela/SOPA Images/LightRocket via Getty Images
Miguel Candela/SOPA Images/LightRocket via Getty Images

This one might sound shocking, but again, it’s all about moderation. Extra-virgin olive oil is a monounsaturated fat, which means it’s better than something like butter for cooking with. It will help balance your blood sugar and reduce harmful cholesterol.

The Mediterranean diet is one of the healthiest in the world and they love olive oil, so it must be true.

Asparagus

Matthias Balk/picture alliance via Getty Images
Matthias Balk/picture alliance via Getty Images

Yes, it makes your pee smell bad but it’s totally worth it. The lean green vegetable is high in vitamins A, C, E, and K as well as loads of minerals.

Thats means cooking some asparagus as a side dish can help promote regularity and digestive health, as well as reduce your risk for diabetes.