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Super foods | 250 super foods for a better you

by Penina

When I think of super foods I envisage a mum eating a head of raw broccoli and then feeling like she could fly into her housework with a cape! I tried eating from my super food list for 21 days to investigate the notion that you are what you eat.
Summary? Short of feeling like I needed a cape for my efforts, I  did feel fired-up and energetic. Yes! I was a woman on a natural high! 
On the final day I decided to conclude my experiment with a stop at my local bakery. Actually, I had been secondhand clothes shopping for way too many hours and there wasn’t a capsicum i site. So I bought myself a big, fat piece of bakery carbohydrate. My choice? One of those pizza scrolls dripping with cheese, mayo and other nasties.
Within 10 minutes of eating my large bread roll I noticed an immediate feeling of depression. My mood was extremely low and I wanted to drive myself home, slump on the couch and have a big nanna nap.
I didn’t realise how fantastic these super foods were making me feel until my greasy bread roll experiment.

Handy super foods list

The reason I originally researched and wrote this list was because I thought it would be fantastic to have the list handy for snacking. I’m a big grazing type of eater. I will eat small handfuls of different kinds of foods throughout the day. I’ll snack in the car, at my desk and will pop to the fridge between writing articles like these for a break. Ok. I admit it. Food has always been a great comfort to me and I do use food to lift my mood.
So I got thinking. If super foods were the only snack in arms reach, it wouldn’t matter what I snacked on, as long as the snack was healthy.
Snacking only on super foods was the goal. So the mission with this list was to create a go-to resource that would include purely healthy super foods.
When shopping for the family I will pick some snacks off the list and purchase them so I will always have some healthy snacks on hand.

Super foods trivia

Believe it or not the term Super Food is actually a marketing term. But the term has evolved into a general way to categorise foods, which might make a person feel, well…super! When I think of eating super foods now, I think about a more ‘super’ me. I certainly did bounce out of bed faster, I had more energy for the kids, and housework was less of a chore when I was eating purely super foods for those three weeks.
Marketing tricks aside, super foods do make me feel happier, they improve my mood and they give me energy.
After eating from this list for three weeks I felt amazing. If you want to try it – simply purchase and eat from anything on this list for a period of 21 days. This is enough time to change previous bad habits.
Don’t forget to post your thoughts and comments. Share your knowledge about your experience eating super foods.
Keep this list handy when you are planning your next grocery shop. Simply pick items from the list that you enjoy eating and add them to your diet. Soon you will notice great improvements in your mood and energy levels.

250 super foods for a better you


  1. Black beans
  2. Butter Beans
  3. Dried Beans
  4. Garbanzo beans
  5. Kidney beans
  6. Lima beans
  7. Navy beans
  8. Pinto beans
  9. Soy Beans
  10. Sushi


  1. Gluten Free
  2. Organic
  3. Rye
  4. Spelt
  5. Wholegrain breads
  6. Sprouted grain
  7. Wheat-free
  8. Whole-wheat
  9. Wholegrain
  10. Buckwheat


  1. Wholegrain types
  2. Oats
  3. Natural muesli


  1. Almond Cream
  2. Almond milk
  3. Almond nut butter
  4. Cheese, low fat
  5. Cottage cheese
  6. Egg whites
  7. Eggs – Omega 3
  8. Frozen yogurt
  9. Goat’s cheese
  10. Hummus
  11. Organic butter
  12. Organic products
  13. Organic yogurt
  14. Pecorino cheese
  15. Rice milk
  16. Sheep’s cheese
  17. Skim milk
  18. Soya milk
  19. Soya products
  20. Soya yogurt
  21. Yogurt with cultures
  22. Yogurt, low fat
  23. Unsalted nuts


  1. Black tea
  2. Fresh juices
  3. Green tea
  4. Orange Juice – fresh
  5. Red wine
  6. Yerba Mate tea
  7. Water
  8. Wheat grass in juices
  9. Wholegrain pasta


  1. Frozen berries
  2. Frozen Yogurt
  3. Turkey, skinless

Fruit – dried

  1. Cranberries
  2. Dried Apricots
  3. Figs
  4. Prunes
  5. Raisins
  6. Raw sauerkraut

Fruit – fresh

  1. Acai
  2. Apples
  3. Apricots
  4. Bananas
  5. Berries
  6. Black olives
  7. Blackberries
  8. Blueberries
  9. Cantaloupe
  10. Cherries
  11. Coconut
  12. Young Coconut (Kefir)
  13. Cranberries
  14. Grapefruit
  15. Grapes
  16. Honeydew melon
  17. Kiwifruit
  18. Lemons
  19. Limes
  20. Mango
  21. Nectarines
  22. Oranges
  23. Papaya
  24. Peaches
  25. Pears
  26. Pineapple
  27. Plums
  28. Pomegranates
  29. Raspberries
  30. Red Apples
  31. Strawberries
  32. Watermelon


  1. Herring
  2. Mackerel
  3. Oysters and prawns
  4. Raw fish
  5. Salmon, canned
  6. Salmon, fresh
  7. Tuna, canned or fresh


  1. Baked Potatoes
  2. Japanese food
  3. Mango
  4. Greek salad


  1. Arborio rice
  2. Barley
  3. Brown rice
  4. Jasmine rice
  5. Wild Rice


  1. Bulgur
  2. Corn
  3. Millet
  4. Oats
  5. Quinoa


  1. Artichokes
  2. Miso soup
  3. Seaweed (Nori)
  4. Soya products
  5. Umeboshi plums

Sweet fix

  1. Add spices to fruit
  2. Cinnamon
  3. Cinnamon on apple
  4. Fruit for topping
  5. Manuka honey
  6. Dark Chocolate
  7. Raw nuts
  8. Something crunchy
  9. Fresh fruit
  10. Pineapple
  11. Peach
  12. Fruit pudding
  13. Halve sugar intake
  14. Natural canned fruit
  15. Pure fruit sorbet
  16. Raspberry sauce
  17. Spoon of honey
  18. Yogurt with fruit


  1. Asparagus
  2. Avocados
  3. Beans
  4. Beetroot
  5. Broccoli
  6. Brussels sprouts
  7. Cabbage
  8. Capsicum
  9. Carrots
  10. Cauliflower
  11. Chilli peppers
  12. Corn
  13. Cucumbers
  14. Daikon radishes
  15. Eggplant
  16. Fresh herbs
  17. Garlic
  18. Ginger
  19. Green beans
  20. Kale
  21. Mushrooms
  22. Shitake mushrooms
  23. Onions
  24. Parsley
  25. Peas
  26. Portobello Mushrooms
  27. Potatoes
  28. Pumpkin
  29. Rainbow chard
  30. Romaine lettuce
  31. Salads – general
  32. Spinach
  33. Sprouts
  34. Summer squash
  35. Sweet potato (kumara)
  36. Swiss chard
  37. Tomatoes
  38. Turnip greens
  39. Winter squash
  40. Yams


  1. Alpha Lipioc Acid
  2. Bio Magnesium
  3. Echinacea Ace Complex
  4. Food Enzyme
  5. Mega B Complex
  6. Multivitamins
  7. Omega 3 Salmon Oil
  8. Probiotics
  9. Spirulina
  10. St John’s Wort
  11. Symbiotic Acidophilus
  12. Vitamin A
  13. Vitamin B
  14. Vitamin D

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