50 Superfoods – The Ultimate Shopping List

Eat these superfoods and you'll see weight loss!

10 Best Superfoods for Glowing Skin

Processed foods fuel weight gain. Superfoods support weight loss!! Hunting for healthy options at the grocery store can sometimes feel like searching for a needle in a haystack. With unhealthy, processed foods lurking around every corner, it’s no wonder that our country is facing an obesity epidemic.

Thankfully, nutritious food is available, if you know what to look for. Let us help you to navigate grocery aisles with ease. Keep our “Ultimate Shopping List” of 50 superfoods handy, and you’ll feel good about the nutritious items filling your cart the next time you shop. When you’re armed with a great superfoods list, like this one, you can’t go wrong in the store. 

And be sure to bookmark this page, as we’ll update this resource list regularly!

Click on each link below for delicious and healthy recipes to help you integrate these super foods into your everyday eating plan!

1. Almonds
Few superfoods deserve a spot on this list as much as almonds. Learn more about why we’re nuts about these nuts.

2. Apples
You’ve heard the expression, “An apple a day keeps the doctor away”.
Find out why apples are a great addition to a healthy diet.

3. Apricots
These orange-colored little fruits offer some great health benefits and are easy to snack on when you’re on-the-go. Learn more about the nutritional qualities of apricots.

4. Artichokes
As long as you avoid drenching these fabulous green globes in mayo or butter, artichokes may actually help to lower your cholesterol. Discover more about artichokes.

Crustless Asparagus Quiche

Pictured: Crustless Asparagus Quiche

5. Asparagus
This green stalky vegetable is fabulous at assisting the body in the removal of waste products. It tastes great when steamed, too! Become an asparagus fanatic!

6. Avocados
Avocados are pretty tough not to love. Not only do they pack quite a nutritional punch, they’re incredibly satisfying, too! Get the scoop on the health benefits of avocados.

7. Bananas
With their versatility and delicious taste, bananas may be one of the most pleasant ways to enhance your health. Boost your health with bananas!

8. Beans and Lentils
Beans and lentils provide a ton of fiber, protein, and a host of other health benefits.
Read about how beans and lentils lead to better health.

Roasted Beet Salad

Pictured: Roasted Beet Salad

9. Beets
You either love em’ or hate em’. But if you love em’, you’ll have a leg up on those who don’t. Why does loving beets give you an edge, healthwise?

10. Bell Peppers
Whether they’re red, yellow, orange, or green, bell peppers pack quite a nutritional punch. Bake them, broil them, steam them, or eat them raw. Any way you slice them, bell peppers taste great! Spice up your health with bell peppers!

11. Berries
For a fruit so small, berries are a true nutritional powerhouse! Discover the benefits of jumping on the berry bandwagon!

12. Broccoli
When Mom told you to eat your broccoli, she knew what she was talking about!
What are two key reasons for bringing on the broccoli? 

13. Brussels Sprouts
Forget about the brussels sprouts you used to hide in your napkin as a kid. When prepared the right way, brussel sprouts are one of the tastiest veggies around. They’re great for your health, too! Why should you give brussels sprouts a shot?

14. Cabbage
If you love cabbage, feel free to brag to those who don’t about all of the health benefits cabbage offers you. Learn about cabbage and its nutritional bragging rights!

15. Cantaloupe
This deliciously sweet melon is the perfect addition to a summer salad, and it can improve your health, too! What can cantaloupe do for you?

16. Carrots
Every kid knows that carrots are great for eyesight, but your vision isn’t the only thing impacted by adding carrots to your diet. Go crazy for carrots!

17. Cauliflower
This cruciferous white veggie is tops in vitamin C and manganese and is excellent for your health. What other benefits can cauliflower can contribute to your health? 

18. Cherries
Cherries are one of those nutritional superfoods that you should devour while you have the chance. When cherry season arrives, you can feel good about what you’re doing to preserve your brain and heart health. Cherries may be credited with slowing down the aging process and even with ending insomnia! Remember to seize the benefits of cherries while you can!

Chocolate Chia Seed Pudding

Pictured: Chia Seed Pudding

19. Chia Seeds
These tiny seeds are rich in Omega-3 fatty acids, and provide protein, healthy fats, and fiber. Try adding two tablespoons to your favorite smoothie recipe. Get to know this superfood.

20. Coconut
This tasty fruit is one of the most versatile superfoods out there. Learn more about its health benefits and other uses here.

21. Dark Chocolate
If you need a good excuse to eat your chocolate, look no further. Dark chocolate (not milk chocolate) may be great for cardiovascular health, premature aging and cancer. And guess what!? Dark chocolate is low on the glycemic index! Find out how to indulge and boost your health at the same time!

Pictured: Individual Egg and Spinach Bowl

22. Eggs
Full of protein and extremely versatile, eggs are rich in nutrients. They can tackle a number of health problems and encourage weight loss. Learn to embrace the egg and its nutritional value.

23. Fish
While it’s important to monitor which fish add nutritional value without any health risks, if you can find the good stuff, you’ll reap amazing benefits. Fish may protect your heart, fight cancer, and strengthen your immune system. Discover the benefits of choosing healthy fish.

24. Flax Seeds
This little seed is a nutritional powerhouse. It may help your digestion, strengthen your immune system, and help with diabetes. The only seeds more powerful than flax are Chia seeds. But that doesn’t mean you should forgo flax. It’s far more readily available than Chia seeds are, and it is often more cost-effective for those on a budget. Learn more about this valuable little seed.

25. Garlic
Most folks these days know the benefits of eating garlic. Aside from scaring vampires away, garlic may lower cholesterol, help with high blood pressure, fight against cancer, and even kill certain bacteria. Discover the value of this versatile flavor-enhancer.

26. Grapes
This fruit is fabulously portable, so there’s no excuse not to include grapes in your healthy eating plan. They may strengthen your eyes, help with circulation, and may even fight cancer and kidney stones. Read about this delicious, satisfying fruit.

27. Hot Peppers
Heat up your meals by adding hot peppers to your plate. They promise better digestion, an improved immune system, and better blood circulation and digestion. There is even a rumor that hot peppers aid in weight loss by increasing your metabolism Turn up the heat with this spicy superfood.

Raw Kale Salad with Raspberry Vinaigrette

Pictured: Raw Kale Salad with Raspberry Vinaigrette

28. Kale
This superfood has powerful antioxidant qualities. Kale contains high amounts of phyto-chemicals that may help in preventing macular degeneration and cataracts. Kale may also help to combat many types of cancer, including breast cancer. Include this antioxidant powerhouse in your morning smoothie. Enjoy a SkinnyLicious Protein Smoothie for breakfast or start your healthy eating lifestyle with a Cleanse & Detox Smoothie. Why go krazy for kale? Find out here.

29. Kiwi
Kiwi is different from many other fruits because it contains a number of beneficial substances instead of just one or two. Kiwis are full of antioxidants and make you feel as if you’re on a tropical vacation with every bite. Discover what you may not know about kiwi.

30. Lemons and Limes
These sour fruits are amazing at so many things. They may fight everything from cancer to the common cold. Never miss a chance to include these in your eating plan. Discover more about why we love lemons and limes here.

31. Low-Fat Yogurt and Kefir
Choose plain, non-fat Greek yogurt to pack protein on top of the numerous benefits including increased bone strength, lowered cholesterol, a stronger immune system, and better digestion. It may also be great for ulcers. Get the full story on greek yogurt and kefir.

32. Mangoes
This tropical delight may help strengthen your memory as well as your digestion. It may also fight cancer and Alzheimer’s disease. Why should you be munching mangoes?

Quinoa Stuffed Portebello Mushrooms

Pictured: Quinoa Stuffed Portobello Mushroom

33. Mushrooms
The lowly mushroom deserves to stand on a pedestal because of its medicinal uses. It may help control blood pressure and lower your cholesterol. And yes, like many other foods on this list, mushrooms may fight cancer, too! Discover more about this versatile member of the fungi family.

34. Oats
Oats are well-known for their potential cholesterol-lowering abilities. But did you know they may also improve the condition of your skin and help fight diabetes? Get the full story on oats and their many benefits.

35. Olive Oil
Olive oil can (and should!) be a part of many of your recipes. It may strengthen the heart, fight diabetes and cancer, and can help with weight loss. For those with dry skin, it’s an excellent way to cleanse your skin, as well! Just put a little oil on a cotton ball and wipe clean. You’ll never use cleansers and water again! Learn more about why olive oil is a superfood here.

36. Oranges
We all know that a nice glass of OJ goes well with just about any breakfast. But did you know that oranges may strengthen your immune system, fight cancer, and strengthen your heart? Why do we love OJ so much?

37. Papaya
Papaya is a nutritional powerhouse. This yellow/orange fruit provides a number of health benefits and will leave your skin looking fabulous, too! Why pick papaya?

38. Peaches
These summertime treats are great for digestion and constipation. Learn why you should choose peaches this summer.

39. Pineapple
Never miss a chance to eat pineapple! Not only is it absolutely delicious on a hot summer day, it may also strengthen your digestion, your bones, and can aid with weight loss. Welcome this tropical fruit into your kitchen today!

40. Pumpkin
Some folks see pumpkins as something to carve once a year. But the truth is, your friendly jack-o’-lantern also provides tons of fiber and may control blood pressure and normalize heart function. So this year, carve your pumpkin a few hours before dark, and then bring in the flesh and seeds for cooking once the festivities are finished. Why should you choose pumpkin year round?

Slow Cooker Pomegranate Chicken Breasts

Pictured: Pomegranate Chicken Breasts

41. Pomegranates
These amazing fruits may have up to seven times the amount of antioxidants of green tea! Impressed? They may also fight cancer, reduce blood pressure, and lower bad cholesterol. Power up with delicious pomegranates!

42. Quinoa
This “super grain” is high in fiber, filled with protein, and offers a pleasant nutty flavor. It cooks up like rice and is naturally gluten-free. If you haven’t tried it already, it’s easy to prepare and surprisingly satisfying! Discover the benefits of this powerful grain.

43. Spinach
Popeye had the right idea. You have to eat your spinach to grow strong! Why? Spinach may help fight cancer, improve your cardiovascular health, and improve brain function! Discover why it’s important to eat your spinach here.

44. Spirulina
Don’t let the idea of eating algae prevent you from enjoying all the benefits that spirulina has to offer. It is loaded with essential vitamins and nutrients. Toss it into a smoothie or add it to your favorite recipe, and you won’t even know it’s there. (But your body will!) Get the skinny on spirulina.

45. Sprouts
Feasting on sprouts is a deliciously inexpensive way to reach total body nourishment. You’ll be amazed at how many essential nutrients are packed into these tasty baby plants. Learn the ins and outs of sprouts!

Stuffed Sweet Potatoes Southwestern StylePictured: Southwestern Stuffed Sweet Potatoes

46. Sweet Potatoes
Healthy eaters know that sweet potatoes are a fantastic carb to include in your healthy eating plan! Why? Because they protect your vision, encourage a good mood, fight cancer, and keep your bones strong. That’s why! Incorporate this yummy, sweet spud into your diet.

47. Swiss Chard
If you’ve never heard of swiss chard before, you’re missing out. This leafy vegetable is related to spinach and beets and packs quite a nutritional punch. Discover swiss chard today!

48. Tomatoes
These fabulous orbs may be big-time cancer fighters! They also help battle high cholesterol. Why are tomatoes terrific superfoods?

49. Walnuts
Easy to pack and snack on while out and about, nuts are loaded with healthy fats and offer a huge array of health benefits. Walnuts may be great for lowering cholesterol, fighting cancer and improving your memory. Fall in love with a nut today!

50. Wild Caught Salmon
Wild caught salmon provides oodles of omega-3 essential fatty acids, a crucial bit of nutrition. But that’s not all. Salmon also provides many other vitamins like B3 and B12, which contribute to a healthy metabolism. Learn more about why salmon is great for your health.

50 Superfoods – The Ultimate Shopping List

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Please note, none of the following information is intended as medical advice. Consult your doctor if you have medical concerns.

 

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The SkinnyMs. team believes that all people, regardless of age, size, and fitness level, have the power to transform their lives — they just need the resources to do so. The SkinnyMs. method promotes healthy living through a combination of clean eating and regular exercise. We offer everything you need to be successful.

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116 Comments

  1. I love that you have included a challenge for those of us that have already given up fast food. I gave up fast food when I started Eating Clean back in July 2010. I love the idea of trying to fit more of the super foods into my diet. Thanks for sharing! You guys are awesome!

  2. Yes please this sounds just what i need. I am desperate to kick the junk, feel more healthy and lose weight. I had been doing low carb but not eating fruit felt so wrong. I'm in!

  3. Man, many of these super foods I already eat and are staples of the "Spark People" menus. I should be golden this month! I also found a cracker today at Costco that I love and doesn't have sugar! Rice crackers!!

  4. I include a lot of these in my diet already so I will love being part of this challenge. Would love to do the fast food one also since I rarely eat fast food but I will be at the airport a lot this month and see at least one fast food meal of some sort in my future. So I'll skip that one this month!

  5. What could the challenge be if I already eat at least 5-10 of these every day. I need to step up my program.

  6. Wow!!! What an awesome list. I'm up for both challenges. Thanks so much. I'm going to try to keep the no sugar thing going too. It's amazing how much sugar I WAS getting. I love this site!

  7. I have practiced eating clean through the month of January. I can't believe I haven't been eating these foods all along! It's amazing all the nutritional value all these foods have…not to mention that most of them are yummy! Like Michelle said, I already include some of these daily. I am taking the challenge and will try to eliminate some others things!

  8. I just have to say that I have officially made either a Skinny Oven or Skinny Slow Cooker recipe everyday for the last 7 seven days in a row and my husband and I have literally watched and felt our bodies respond. I know it may not seem like much to someone else (that we've done this), but coming from a married couple who eat out almost daily, this is huge for us. We're not obese, but we're overweight and my husband recently got blood work done and he has (you guessed it) high cholesterol. I imagine if I got bloodwork done, I'd be the same also. Not only are we saving huge amounts of money, as a meal normally feeds us, as well as provides leftovers for lunches, but we feel lighter, less bloated & heavy, more energetic and the list goes on. I don't know how much weight we've lost, but just having the less bloat makes my tummy look smaller! Our goal is to make Skinny recipes for a whole week, then have a date night out. And down the road, we want to do it less (date nights) to say, one date night out every two weeks. We're slowly using things up and replacing things like ketchup with all natural ketchup. We used up all our white rice, so it's brown rice now, and so forth. I can't tell you how much I enjoy these Facebook groups/pages you gals have Created, the support that's available, the recipes, challenges, etc. I look forward to every aspect of it! Good job and thank you! 🙂

    1. Crystal – Stories like yours are the whole reason we do what we do. We LOVE hearing this! Congratulations on the changes you are making. They will impact your life in a positive way for years to come. Great job!

  9. This one will be an easy one for us to do! I try to use many of these in the meals I make everyday! Glad to see so many of them on the list! Thanks!

  10. I am totally in! I don't eat fast food as much as I use to, but it is still there a good 5-6 times a month. So I can only imagine how much better I'll feel eliminating it all together. Also, I'll be doing the "super food challenge". I almost always have most of these foods on hand (or at least half of the list). I take my own lunch to work and I bring fruit to snack on during college classes. I'm also taking it one step further and giving up pop. I'm trying to be more healthy in general. I'm making more of my own food more than ever now–such as homemade pizza rolls instead of store bought–and trying to eat better that way. The extra time and planning is so worth it!

      1. I have been religious with this. No eating fast food and usually eating 4 super foods. I feel the best I have ever felt and I LOST 2 pounds. I have been following my doctors advice and yours. This is the first time in 150 days I have lost this amount. The only time I "cheated was December 23rd when I dined out. I am lucky to live alone as I control what is in my house. For now that is a good thing for me. Thank YOU. I cant wait till I get your cookbook.

        1. If it helps others, I gave up All white flower, rice, pasta, potatoes, half and half, all cereal. I don't have cheat days. I don't have modified desserts.I want this bad!!!I eat a yogurt and wheat germ foe lunch, a grapefruit or avocado, or fruit for lunch. At dinner salmon and Ms, Skinny crock pot recipes. I have discussed my calorie intake with 3 doctors who have told me 1000 calories is the way I should eat. I am not suggesting this to anyone but me. It has worked although I have plateaued. I want to reclaim me and wear my size 8 clothes. TY Ms. Skinny!!!

          1. Lucia, Good for you!!! Keep us posted on your progress…we love hearing about success. 🙂

  11. Oh my god, I love all these foods. I didnt know they're super healthy foods. I feel good about myself and for family as well. Thanks for this great information. It really enlightens my thinking.

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    1. Ckstotts, Almonds is of course a superfood…the list is an example of superfoods and not a complete list.

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    1. Marta, There are actually tons more superfoods. We chose to add what we believe to be 50 of the best.

  15. What about salmon, what do us meat eaters do? Great list but would like to see best 10 or the best to protect against certain deseises – basically, nothing processed then.

  16. Super resource that you have put together here. This is the second blog that I have read this week that lists Mushrooms as a "Super Food" – for years I was under the impression that they provided little nutritional value. Glad to be wrong on this one as I love mushrooms 🙂

    1. Alena, Yes almonds are a superfood as well as many others. We chose 50 but feel free to add almonds.

  17. Accompany these hearty muffins with veggie juice for a complete breakfast. Decide on fresh active ingredients for juicing dishes. You can take into consideration organic produce or get the components from the regional farmer's market. It's a great idea to use organic sweeteners such as honey or maple syrup rather than sugar in your juicing dishes. Fresh natural herbs, salt and ground pepper help to add fantastic taste to the juice.

  18. You missed blueberries, they are a great superfood with high levels of minerals and antioxidants, just be sure to get organic produce no matter what you buy so you don't get the exposure to pesticides found in conventionally grown foods.

  19. I just found this blog and have high hopes for it to continue. Keep up the great work, its hard to find good ones. I have added to my favorites.

  20. Wow, what a terrific list. I'm happy to see that many of these foods I eat regularly. The only one that I can't stand is brussel sprouts. Almonds should definitely be added to the list though.

  21. I love that you have included a challenge for those of us that have already given up fast food. Awesome post. Really like this site.

  22. I do love the cantaloupe because it really taste good when I make a coconut salad with a combination of cantaloupe. It was really great.

  23. This list is basically just fresh food and ingredients, nothing found down those center aisles at a supermarket,…wow who would have guessed prepackaged boxed food wasn't good for you?

  24. Yes please this sounds just what i need. I am desperate to kick the junk, feel more healthy and lose weight. I had been doing low carb but not eating fruit felt so wrong. I'm in

  25. We try to do Paleo, it is difficult to switch from breads, pastas, tortillas, but can be done with spaghetti squash as a substitute and is actually very good with my famous spaghetti sauce. We also do not do beans and grains. Would like to know an economical liquid or powder mix, multi vitamin and mineral supplement I can buy. What's missing on many of these for sale is the amount one takes daily so I can factor in how much a month it will cost.

  26. Broadened my horizons and tried swiss chard for the first time last weekend thanks to this post. It wasn't even on my radar before. I'm a huge spinach fan, so odds were I'd like chard as well. Indeed, loved it! What I had was super simple to prepare too. Just sauteed it with some butter, salt and pepper, and a tiny bit of lemon. Done.

    1. Me too, love Swiss Chard! That's a great sounding and simple recipe. I think I'll give it a try using some extra-virgin olive oil. Thanks! 🙂

  27. Hello, love your list, I’ve always eaten everything on it – I love healthy food and can’t eat anything other then healthy food. However, I’m too skinny do you have healthy foods which will fatten you up a bit? I’m 42kgs, 158cm & 42yrs old (today actually::) – Any ideas are greatly appreciated.

  28. I lost 60lbs in 7 months when I went on a super food diet. I started taking nutritional supplements and only ate foods that were on my superfood list. I also drink only water now and keep a bottle with me 24/7! Along with moderate exercise, this is a healthy long term weight loss/management solution 🙂

    1. Heather, WOW, that’s wonderful! I bet you feel so much better too. Thank you so much for telling us about your success story. 🙂

      CONGRATULATIONS!

    1. No one specific food will give you food poisoning–just make sure you buy fresh ingredients and cook them properly.

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