The top 15 superfoods everyone should be eating

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After ringing in the new year, everyone is working hard to stick to their resolutions — many of which include staying healthy. In health and fitness circles, “superfoods” are often lauded as keys to optimum wellness. You’ve probably seen the term on magazine covers and heard about it on the news.

Magical claims about superfoods have spread far and wide throughout the media since the term was introduced in the early 2000s. From reversing diabetes to preventing cancer, many have extrapolated the health benefits of these foods to the extreme. This has led others to claim the term is “just a marketing tool.” However, recently people have come to the agreement that the term “superfood” simply refers to foods with very high nutrient content.

Vitamins and minerals, also referred to as micronutrients, are necessary for the body to perform its essential functions. They help build strong bones, heal wounds, replenish your blood supply and bolster your immune system, to name a few. Foods containing high densities of vitamins and minerals theoretically optimize these functions in your body.

With this in mind, the experts at HealthGrove looked at five categories of food — vegetables, fruits, nuts and seeds, legumes and fish — and used data from ESHA to determine the most nutrient-dense foods in each of these categories. The nutrient score of these foods was calculated by looking at the ratio of “good” nutrients (vitamins and minerals) to “bad” nutrients (fat, sodium, sugar, etc.). The top five healthiest, readily available foods in each category made the list.

#14. Cranberries

As with blackberries, the vitamin C and vitamin K in cranberries are essential for a strong immune system. The unique phytonutrients (chemical compounds found in plants) also posses many antioxidant, anti-inflammatory and anti-cancer properties.

#13. Lime

The unique flavanoids in limes provide many antioxidant and anti-cancer benefits. Additionally, vitamin C is highly beneficial to the body, since vitamin C is particularly effective at combating free radicals.

#10. Black Beans

The phosphorus in black beans helps bone structure, while iron plays a crucial role in maintaining the strength and elasticity of bones. Vitamin B1 helps the body break down fat and protein and keeps mucous membranes healthy.

#9. Edamame

Folic Acid is found in many beans and lentils and it helps your body produce and maintain new cells. It also helps prevent DNA mutations that may cause cancer. Vitamin K assists with brain and nervous system health.

#5. Asparagus Spears

In addition to being packed with vitamin K and folic acid, asparagus is also a very good source of fiber and a trace mineral, chromium, that enhances insulin’s ability to transport glucose from the bloodstream into cells.