50 Superfoods – The Ultimate Shopping List

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.

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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.

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113 Comments on "50 Superfoods – The Ultimate Shopping List"

  1. Savvy  January 14, 2012

    Thanks for putting this list together…Brilliant!!

    Reply
    • Skinny Ms.  January 14, 2012

      SAVVY, YOU ARE VERY WELCOME!

      Reply
  2. Robin Guerin  January 29, 2012

    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!

    Reply
    • Skinny Ms.  January 29, 2012

      Robin – Fantastic! We're happy you'll be joining in!

      Reply
  3. CarrieZ  January 29, 2012

    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!

    Reply
    • Skinny Ms.  January 29, 2012

      CarrieZ – Wonderful! Happy to have you on board!

      Reply
  4. Angela  January 29, 2012

    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!!

    Reply
    • Skinny Ms.  January 29, 2012

      Angela – Fantastic!

      Reply
  5. Melissa  January 29, 2012

    3 a day! I can totally do this! Thank you for the list!

    Reply
    • Skinny Ms.  January 29, 2012

      Melissa – You're welcome! We'll have another list coming soon!

      Reply
  6. Monica  January 29, 2012

    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!

    Reply
    • Skinny Ms.  January 29, 2012

      Monica – Glad you're joining in!

      Reply
  7. Deb Champagne  January 29, 2012

    Sounds like a good challenge to me. Just what I need 8)

    Reply
    • Skinny Ms.  January 29, 2012

      Deb – Great! Happy to have you!

      Reply
  8. Loretta  January 29, 2012

    Great list. I 'm going to do the challenge.I eat most of these foods now. Thanks

    Reply
    • Skinny Ms.  January 30, 2012

      Loretta, Fantastic! Glad you'll be joining us.

      Reply
  9. Michelle Calcaterra  January 29, 2012

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

    Reply
    • Skinny Ms.  January 30, 2012

      Michelle, Maybe see what foods need eliminating, i.e. white bread, refined sugar, sodas, fried foods, etc?

      Reply
  10. Renee  January 30, 2012

    Wonderful list and this is going to be easier than I thought! I have some of them already in the home! 🙂

    Reply
    • Skinny Ms.  January 30, 2012

      Renee, That's great! Keep us posted on your progress. 🙂

      Reply
  11. Stacy  January 30, 2012

    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!

    Reply
    • Skinny Ms.  January 30, 2012

      Stacy – Thanks so much, and welcome to the challenge!

      Reply
  12. Jana  January 30, 2012

    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!

    Reply
    • Skinny Ms.  January 30, 2012

      Jana, Good for you! We're thrilled you'll be joining us.

      Reply
  13. Lucia  January 31, 2012

    I have not eaten any fast food in over 4 months . I am deciding to give this a try. I think it is a wonderful idea.

    Reply
    • Skinny Ms.  February 1, 2012

      Lucia, YEAH!! We'll do our best to make it a good experience. 🙂

      Reply
  14. Crystal  February 1, 2012

    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! 🙂

    Reply
    • Skinny Ms.  February 1, 2012

      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!

      Reply
  15. Julie Jokinen  February 1, 2012

    I'm on board…need to lose 20lbs by May 1 I thing this will help me. Thanks

    Reply
    • Skinny Ms.  February 1, 2012

      Julie – That's totally doable! Go girl!

      Reply
  16. Laurie  February 1, 2012

    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!

    Reply
    • Skinny Ms.  February 1, 2012

      Laurie – That's wonderful! Glad to have you join us!

      Reply
  17. Samantha  February 3, 2012

    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!

    Reply
    • Skinny Ms.  February 3, 2012

      Samantha – It's most definitely worth it. Good for you!!!

      Reply
      • Lucia  February 6, 2012

        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.

        Reply
        • Lucia  February 6, 2012

          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!!!

          Reply
          • Skinny Ms.  February 6, 2012

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

        • Skinny Ms.  February 6, 2012

          Lucia, Thank you!! Keep up the good work.

          Reply
  18. Junior Richardson  May 11, 2012

    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.

    Reply
    • skinnyms  May 16, 2012

      Junior, WOW…great! You are so
      welcome. 🙂

      Reply
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  21. Ckstotts  July 7, 2012

    What about almonds????

    Reply
    • Skinny Ms.  July 8, 2012

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

      Reply
      • Lauren  January 4, 2015

        It is on the list no 1

        Reply
  22. jackie  August 18, 2012

    you're missing QUINOA from the list as well as CHIA seeds. #fail

    Reply
    • Ano  October 14, 2013

      No, it's on the list…you might of missed it 😉

      Reply
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  24. Tristian  February 4, 2013

    If those two were added, that would make 52. Considering the list is FIFTY, I think its perfect.

    Reply
  25. Marta  April 19, 2013

    hmm what about grapefruits??

    Reply
    • Skinny Ms.  April 19, 2013

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

      Reply
  26. Dublin  May 3, 2013

    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.

    Reply
  27. Sharda  May 29, 2013

    What about turmeric?

    Reply
    • SkinnyMs  March 4, 2014

      Tumeric's great too!

      Reply
  28. Jess  July 1, 2013

    Aaaagh cabbage, how I hate thee…

    Reply
  29. Claire O Meara  July 5, 2013

    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 🙂

    Reply
  30. Alena  July 19, 2013

    What about almonds????

    Reply
    • Skinny Ms.  July 19, 2013

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

      Reply
    • Christena  August 3, 2013

      Nuts (all kinds) are on the list

      Reply
  31. khine  October 1, 2013

    fantastic!!

    Reply
  32. dfdfgdfg  November 11, 2013

    Great blog.

    Reply
  33. Remedies here  December 2, 2013

    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.

    Reply
  34. Jess James  December 10, 2013

    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.

    Reply
  35. Harli  January 12, 2014

    I look forward to a designated Super Foods Aisle in every grocery store! Wouldn't that be amazing?!

    Reply
  36. nmoney  February 16, 2014

    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.

    Reply
    • SkinnyMs  February 19, 2014

      Thank you!

      Reply
  37. kids gym miami  February 17, 2014

    Nice list, still some great food missing… But this one is almost prefect.

    Reply
  38. MI DUI Lawyer  February 18, 2014

    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.

    Reply
  39. Korean BBQ  February 19, 2014

    A good list of 50 superfood for weight loss….

    Reply
  40. Jackie  February 19, 2014

    These foods look delicious. Can overeating them bring about weight gain?

    Reply
    • SkinnyMs  February 19, 2014

      Overeating almost any food can bring about weight gain, depending on the calories.

      Reply
  41. Obat kista  February 19, 2014

    Thanks for the list I never found the article as complete as this,nice job..

    Reply
  42. Opłatomaty  February 20, 2014

    No one will lose weight without a well-balanced diet and exercise …

    Reply
  43. Ioana  February 21, 2014

    Thank you for this recipe. looks great

    Reply
  44. Ioana  February 21, 2014

    This one will be an easy one for us to do! I try to use many of these in the meals I make everyday!

    Reply
  45. obat asma  February 24, 2014

    I never found the article as complete as this,nice job..

    Reply
  46. Jordan  February 25, 2014

    Appreciate the list, very informative now off to apply it (:

    Reply
  47. supremeceramic  February 25, 2014

    nice list of food
    Most of the food we know but its very difficult to find a Balance in between them.

    Reply
  48. PeterTewksbury  February 27, 2014

    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.

    Reply
  49. części do samochodów  February 27, 2014

    I more like bananas 🙂

    Reply
  50. Jack Russell  March 2, 2014

    Interesting!

    Reply
  51. Iulian  March 5, 2014

    I never found the article as complete as this, nice job.

    Reply
  52. George  March 7, 2014

    but your vision isn’t the only thing impacted by adding carrots to your diet.

    Reply
  53. David  March 15, 2014

    Really a great list of super foods. Apart from being high in nutrients, some of them are delicious also.

    Reply
  54. Rebica  March 20, 2014

    Thanks for putting this list together…Brilliant!!

    Reply
  55. Ryan  March 25, 2014

    Nice one! Glad to see garlic, dark chocolate, chia, & beets made your list!

    Reply
  56. katie star  June 4, 2014

    awesome list i love pie

    Reply
  57. Robert White  June 27, 2014

    Thanks for your amazing post !

    Reply
  58. Blood pressure  September 6, 2014

    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.

    Reply
  59. Bubba  October 7, 2014

    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?

    Reply
  60. تنظيف المجالس  December 7, 2014

    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

    Reply
  61. Mariette  January 2, 2015

    uhm lo fat yogurt is not healthy…. anything low fat is bad for you!

    Reply
  62. Mark  January 23, 2015

    good recipe

    Reply
  63. Mrs Dianne Kirkwood  February 5, 2015

    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.

    Reply
  64. biodiversebrad  July 17, 2015

    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.

    Reply
    • SkinnyMs  July 18, 2015

      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! 🙂

      Reply
  65. Joanna  July 12, 2016

    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.

    Reply
    • Gale Compton  July 12, 2016

      Joanna, Try some of our smoothie recipes and bump up the calories by adding full fat Greek yogurt and half an avocado. These both will make a really creamy smoothie as well. You won’t be able to taste the avocado either. You might also try adding a tablespoon of either coconut oil or Ghee.

      https://skinnyms.com/category/recipes/drinks-smoothies/

      Reply
  66. Nia  October 8, 2016

    Great list! Maybe chirimoya is worth adding

    Reply
    • Kym Votruba  October 11, 2016

      Thanks for the suggestion, Nia.

      Reply
  67. Heather  December 22, 2016

    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 🙂

    Reply
    • Gale Compton  December 22, 2016

      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!

      Reply
  68. Maria  January 17, 2017

    Very helpful summary!!

    Reply
  69. awesome  April 28, 2017

    what type of food that makes you have food poisoning?

    Reply
    • Emilia Horn  April 28, 2017

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

      Reply
  70. slime  April 28, 2017

    amazing list im hungry

    Reply
  71. Rhonda currin  May 15, 2017

    Love this article.

    Reply
    • Emilia Horn  May 15, 2017

      Thanks, Rhonda!

      Reply

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