frugal living

20 Superfoods to Keep You Healthy

This week guest author Susan Conley explains why Superfoods keeps us healthy. It’s important to stay healthy because getting sick is expensive. Follow her at her blog and make sure you scroll to the bottom of this post for an awesome info graphic!

When I was younger, one of the questions I would often ask my mom was “why do we eat?” Obviously, we know the answer to this question. We eat to get the energy needed to support our everyday activities.

But we also eat foods to stay healthy and fit. Certain foods are particularly known to promote good health. This article lists down the top superfoods you should be eating to live healthier and hopefully, longer.


Eggs are packed with protein, vitamins, and minerals. It can also promote a well-functioning immune system.

Here’s one interesting trivia—Emma Moran, who until early this year was the oldest person in the world— used to eat one cooked and two raw eggs daily for nearly a century. This is one proof that eggs can keep you healthy and well.


This spice not only adds flavor to countless dishes; it can also promote optimal health. Aside from lowering blood pressure and heart disease risk, garlic can also enhance physical performance. Many health experts say the best way to get the many nutrients of garlic is to eat it raw. Just be sure that you don’t eat spoiled garlic!


This nutrient dish is packed with protein, vitamins, and minerals. But there’s no denying that we often associate salmon with omega-3 fatty acids that promote healthy brain function, good heart health, and general wellbeing.


Most adults my age know spinach as the food that turns Popeye into a one-man wrecking crew. Spinach has lots of antioxidants that can protect the body against free radicals. It is high in folate which promotes a healthy cardiovascular system and magnesium that can lower high blood pressure.

Goji berries

Goji berries have been a staple of Chinese medicine for the past 6,000 years. Modern science, meanwhile, considers it as a super food because it supports the immune system, good brain function, and lowers risks of heart disease and cancer.

Dark chocolate

Shout “hooray!” if you love dark chocolates. This popular sweet treat also has plenty of antioxidants that can fight disease, boost brain function and promote heart health.

Chia seeds

Small but loaded with nutrients, chia seeds are loaded with fiber, omega-3 fatty acids, and calcium. Chia can reduce risks of adverse health conditions like diabetes and obesity. It can also lower heart disease risks and increase energy.


We often think of the pumpkin as a Halloween décor. But it’s also a superfood that is a rich source of dietary fiber, minerals, and beta-carotene. The latter is particularly effective in fighting off cancer. You can incorporate pumpkin into your diet by using it in soups, salads, and desserts.

Brown rice

Brown rice is a nutrient-packed grain. It is high in fiber, magnesium, phosphorus, niacin, selenium, and manganese yet low in calories. Brown rice is heart-friendly and promotes good digestion. It can also lower your risks of deadly diseases like cancer and diabetes.


Olives are a staple of Mediterranean cuisine, which is highly regarded by many for being healthy. It is low in calories but packed with healthy fats. It can reduce inflammation as well as heart disease risks. Black olives are also high in vitamin E that can fight off free radicals.

Here’s another bit of trivia— Jeanne Calment, a Frenchwoman who lived to 122 acknowledged that a secret to her longevity was a diet rich in olive oil.


Bananas are also full of antioxidants that promote good digestive and heart health. It has high levels of potassium that can lower blood pressure and support a healthy heart.


If we are to sort this list in alphabetical order, asparagus would be right on top. This vegetable will also be right there on top if we are to discuss health benefits.

Asparagus is an excellent source of fiber. It is also bursting with vitamins like A, E, and C, the latter known to promote the immune system and increase the body’s resistance to colds. It also has the detoxifying compound glutathione that breaks down carcinogens in the body.

Sweet potato

Sweet potatoes are easy to find and cheap. But the bigger news is that it is nutrient dense, too. It is good for the heart, can reduce risks of heart disease, and give you enough energy to last the day.

Greek yogurt

This food can give you enough potassium to counter the negative effects of sodium in your body. It can also help keep your weight in check and make you more energetic.

Green tea

Tea is surprisingly more popular worldwide than coffee. Maybe more people realize the health benefits of drinking tea, like green tea. This kind of tea is abundant in antioxidants that can improve your body’s resistance against free radical damage. It can also improve brain function and lower risks of cancer.


This vegetable may not be popular to kids and picky adults, but it is one of the healthiest foods you’ll ever consume. It can lower risks of heart disease and obesity. It can also boost energy and aid in weight loss.


A popular nut, almonds are nutritionally dense. It has high levels of vitamin E, calcium, iron, and magnesium. You should make it a habit to snack on almonds, or maybe drink more almond milk.


Beets are root vegetables that are rich in vitamin C, fiber, and potassium. It also has manganese which can do wonders for your bones, kidneys, and liver. Try eating more of this food. Don’t worry; beets don’t taste like dirt as many people wrongly think.


Ginger is often associated with the treatment of digestive problems. But it can do more than that, as it can also lower risks of heart ailments, boost the immune system, reduce chronic pain, and even promote weight loss.


Beans are high in protein but low in fats and cholesterol. Similar to many of the foods in this list it can promote heart health.

20 Superfoods to Keep You Healthy

There you have it– 20 superfoods that can improve your immune system, promote weight loss, give you energy and potentially help you live longer. So what are you waiting for? Buy and eat any of these foods now and start your road towards better health.

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