Wooden spoon holding blueberries on wood tabletop

10 superfoods that pack a nutritional punch

AUG 03, 2015
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Healthy eating is a snap when you plan ahead and fill your fridge and pantry with these nutritional powerhouses.


1. Avocados

A great source of cholesterol-lowering monounsaturated fat, avocados are also high in potassium — a half-cup of pureed avocado has 583 mg.


2. Blueberries

The phytochemicals in blueberries, which give them their intense color, may reduce your risk of heart disease and certain cancers, research suggests. Blueberries are also loaded with antioxidants, vitamin C, and potassium.


3. Broccoli

Full of vitamins, fiber, and calcium, broccoli is also a great source of compounds that may offer extra protection against cancer and other chronic diseases.


4. Kale

All hail the mighty kale! Like other dark green, leafy vegetables, kale is an excellent source of beta-carotene, a powerful health-promoting antioxidant.


5. Lentils

Not only are lentils a great source of protein, but also they supply fiber, folic acid, and iron. Adding lentils to a salad turns a healthy side dish into a filling meal.


6. Oatmeal

Old-fashioned oats are a good source of beta-glucan, a type of soluble fiber that can help lower cholesterol and regulate blood sugar levels.


7. Quinoa

This versatile gluten-free grain is an excellent source of protein. It’s also an easy-to-cook alternative to many typical grains and starches.


8. Nuts

Nuts get a bad rap for being high in calories, but they’re also high in heart-healthy fats and protein. In fact, studies show that many people who eat nuts have a lower risk of heart disease than those who don’t.


9. Salmon

Salmon is a great source of protein and is packed with omega-3 fatty acids, which are associated with a healthy heart and brain function. Look for wild salmon to get the biggest health boost.


10. Sweet potatoes

Sweet potatoes are very high in beta-carotene and a great source of vitamin C, potassium, and fiber. This makes them a better option than a white potato.


Find more advice about healthy eating at


The HealthMedia® Nourish® program gives you an in-depth look at what you eat every day and helps you make healthy food choices. This personalized no-cost online program is for Kaiser Permanente members 18 years and older.

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