12 Superfoods for a Healthier Lifestyle

superfoods

Here are some of the healthiest superfoods you should incorporate into your diet.

1. Quinoa

I love this stuff. Quinoa is a gluten-free whole grain with a slightly nutty flavor. It’s high in protein and fiber, low in fat, and has a low glycemic index. It also contains folic acid, magnesium, phosphorus, manganese, and copper.

Quinoa healthy food

How to prepare: Soak your quinoa by rinsing it and covering it with water overnight. This removes the phytic acid that inhibits mineral absorption. Rinse well, then make an easy recipe like Veggie-Turmeric Quinoa or Quinoa Stuffed Peppers.

2. Chia

Chia has been around for millennia, but it’s recently been getting a lot of good press. Chia is high in omega-3 fats, protein, calcium, potassium, and iron. The seeds are also high in fiber and antioxidants. If you’re looking for a good brand, I love The Chia Co.

chia seeds

How to prepare: Try making the Power Protein Smoothie.

3. Pomegranate

High in antioxidants, vitamins A and C, and fiber, pomegranate is a healthy way to satisfy your sweet tooth.

pomegranate is a healthier choice

How to prepare: Split open the fruit and spoon out the seeds.

4. Kale

This dark, leafy green is rich in vitamins, minerals, and enzymes including vitamins K, A, C, and E, as well as magnesium, fiber, calcium, and omega-3 fats.

kimberly snyder and kale

How to prepare: Eat kale raw. Try my Dharma’s Kale Salad or roll it around some avocado.

5. Probiotic and Enzyme Salad

Protect your immunity and enhance your beauty with my fermented cabbage, which is teeming with digestive probiotics and enzymes. It will improve your digestion and help you de-gunk your system.

How to prepare: You can find the recipe in here.

6. Glowing Green Smoothie

What are you waiting for? If you haven’t tried it, now is the time! The GGS not only starts your day with easily digestible vegetables, but it is loaded with fiber, vitamins, enzymes, and other nutrients.

 glowing green smoothie

How to prepare: Here’s the recipe!

7. Oat Groats

These whole grains make the perfect breakfast cereal after you’ve had your GGS. They are high in fibers, low in calories, and contain calcium and iron.

oat groats

How to prepare: Buy whole oat groats and soak them overnight. Blend them in a food processor with a little avocado, stevia, and water, as well as a pinch of Himalayan sea salt and eat as cereal. You can find them in the health store, usually in the bins or the cereal section. If you can’t find them, get the next best thing, which is steel-cut oats.

8. Coconut Oil

Coconut oil used to get a bad rap, but studies have shown that it is one of the healthiest oils, especially for cooking. It’s high in lauric acid, which enhances immunity.

coconut oil

How to prepare: When you cook, try cooking with small amounts of coconut oil.

9. Apple Cider Vinegar

Raw, unpasteurized, unfiltered apple cider vinegar promotes digestion and is high in potassium, which promotes regularity and cellular cleansing. It is also a great digestive tract cleanser.

apple cider vinegar

How to prepare: Try using it in your salad dressings instead of balsamic or other vinegars.

10. Acai

These berries contain omega-3 fats, protein, minerals, fiber, and vitamins. They are also extremely high in antioxidants and taste delicious!

acai berry

How to prepare: Blend frozen berries with unsweetened almond milk, cacao, avocado, and stevia for a nutritious smoothie.

11. Almond milk

Ditch the dairy and instead use almond milk, which is a good source of protein, vitamins, minerals, and beneficial fats.

how to make almond milk

How to prepare: Purchase organic, unsweetened almond milk from the health food store or make your own!

12. Stevia

Stevia is an herb that also serves as a natural sweetener. It doesn’t raise blood sugar, and has been shown to prevent tooth decay and actually stabilize blood glucose.

stevia sweetener

How to prepare: I like NuNaturals Stevia, which has a clean, sweet taste for smoothies and other desserts.

Comments

comments

  • Susy

    Hi, Kim

    Thank you for the article above. I love the veggie-turmeric curry quinoa. What is the best breakfast you can eat when preparing for a busy day? My daughter is preparing for the AP exam, what foods will help her focus?

    • Trish

      I have a question??? Can kale replace romaine in the green smoothie? Also. Mangos for pears??

      • Kimberly Snyder

        Yes and yes :)

    • Kimberly Snyder

      She can have some Glowing Green Smoothie, and 20 minutes later oatmeal. xx

    • jcierva

      Hi Kimberly,
      You suggest taking enzymes twice a day before meals. What Enzyme pill and dosage do you recommend? I know natural is better bit I am embarrass to say I do not eat cole slaw.
      Thank you,
      Jcierva

  • http://scandifoodie.blogspot.com Maria @ Scandifoodie

    Great list Kimberly! I’m so happy to notice all of these ingredients are part of my daily diet! xx

    • Kimberly Snyder

      Great Maria!

  • Sue

    Loved the GGS been drinking them for 4 months – making them at my job (senior center) the patrons are begging me to sell them daily! I wanted to know what you thought of unsweetened coconut milk added to GGS. Thanks, Sue

  • Michele

    The one thing I haven’t incorporated into my diet yet is Acai berries. Do you generally find these in health food stores? Can’t recall ever seeing frozen Acai berries.

    • Misty Gray

      Michele you can get acai berry freeze dried powder and add it to smoothies. There is one brand called RioLife that is really popular. They are all generally sold at health stores or pharmacies.

      • Kimberly Snyder

        Personally not a big fan of the freeze dried powders- I like the frozen packets, which are flash pasteurized at the moment of ripeness. They taste delicious and are pretty close to fresh.

    • Kimberly Snyder

      Yes look in the frozen section for smoothie packets. xx

  • Esop

    Delightful post as always Kim; I have to say I’m very intrigued by the avocado/oat groats combo… paradigm shift!

    • Kimberly Snyder

      There are so many interesting things to do with avocados- they lend an amazing texture. xx

  • http://pinterest.com/elesetia/ elese

    Hi Kimberly,

    I keep hearing conflicting ideas about taking apple cider vinegar while pregnant. What are your thoughts on the subject?

    Thanks,

    • Kimberly Snyder

      It might not be a great idea to add it in while pregnant if you are new to it and were not taking it previously. Check with your doctor though!

  • Leo

    Almond milk is a terrible source of protein. Raw dairy is the way to go.

    • Kimberly Snyder

      It’s not about only counting the grams of protein you see listed on the side of a box- it is about assimilation and the overall affect a food has in your body.
      Dairy is difficult for most everyone to digest (not just the lactose but they high amounts of casein, etc.), mucus-forming, acid-forming and completely unnatural for humans to consume.

      The advantage of raw dairy over pasteurized is the enzymes have not been fully destroyed- but it still contains all the aforementioned major health issues. I do not ever recommend consuming raw dairy.

  • hanna

    god, I can’t believe how much i love your blog :) have a great easter

    • Kimberly Snyder

      Great! xx

  • Rachel

    Do the benefits of coconut oil outweigh all the fat? I have a hard time justifying cooking with it because of all of the saturated fat. What are your thoughts on that?

    Xylitol is also a natural sweetener and prevents tooth decay.

    • Kimberly Snyder

      Coconut oil is a cholesterol-free fat made of medium chain fatty acids that digests very well in the body. Please check out my other blogs on it.

      Use it in small amounts- don’t go crazy with it, as with all other oils! xx

  • melissa

    Need help understanding magnesium-oxygen. Is it the same thing as m-oxide? Want to make sure i am taking the correct stuff.

  • Sarah

    Hi Kimberly,

    For the Probiotic Enzyme Salad, how important is it to use organic cabbage?

    I have a really hard time finding some organic cabbage where I live.

    Let me know thank you.

    • Kimberly Snyder

      You can use conventional in that case, just wash well! xx

  • Olivia

    Hi Kim,
    Love this article and all the foods you listed. However, I’ve found stevia has a strange after taste. What do think about xylitol as an alternative? Thanks!

    • Kimberly Snyder

      I like xylitol- just don’t eat too much, as it may cause diarrhea in large amounts! xx

  • http://www.virtuallystagingproperties.com Krisztina

    The mag-ox you suggest in your book. I take just one before bed and does anyone get a stomach ache from it? It makes me have soft bowel movements some large to pencil thin after make 3rd bowel movement sometimes in one day. Kim is that normal?

    • Kimberly Snyder

      It is normal to go more and have different “stuff” come out. Follow the directions and be sure to adjust the dosage to suit your body.
      Stomach aches are not good though- if it continues then discontinue using.

    • Lauren

      Krisztina, I have had the same experience… Though the bottle says cramping is not supposed to happen, it does for me. I have tried taking only one to a few, stopping taking them, then tried again. It is very discouraging and frustrating! I’m not sure why some of us are affected in this way, but would love to know why!

  • Kate G

    This is fantastic!
    I already do much of this so it is great! It also confirms that my sevani beauty skin care products with pomegranate and acai berry are also super good! They are organic and have probiotics in them so also safe and good enough to eat perhaps :) surely the best ever used for skin but now I can see why eating them would even increase beauty and health benefits. Pomegranate can be hard to find organic, is that ok?
    Love that you share so freely about all good things for health!

  • Erin

    I love that apple cider vinegar is on the list, but wondered about its yeast-causing characteristic. Is apple cider vinegar a better type of vinegar than the others?

    • Kimberly Snyder

      Yes, it is actually a specific type of vinegar known to serve as a prebiotic and help balance probiotics in the body which can balance yeasts. xx

  • Lorraine

    Kim, do you recommend acai berries over goji?

    • Kimberly Snyder

      They are both beneficial and totally different. I use acai more in smoothies. xx

  • http://foodrevelation.com gail

    Great information. Hemp and soy milk has as much protein as dairy. Coconut and almond milk are low protein – only 1 gram per 8 ounces.

    • Kimberly Snyder

      I like hemp- and almond milk is a good source of all those nutrients I list- vitamins like vitamin E, etc. I do not recommend soy milk for all the reasons I list in the soy section in The Beauty Detox Solution. xx

  • Emma

    Absolutely love pomegranate! so hard to prepare but so worth the effort.

    Also i can’t find Kale anywhere! does it go by some other names as well? or is there a good alternative?

    • Abby

      If you have a Trader Joe’s near you they now carry bags of it! not necessarily organic, but better than nothing!

    • Kimberly Snyder

      check out your local health market or farmer’s market!

  • Julia

    Hi Kimberly,

    I was wondering if you have heard of the ‘Sun Warrior’ brown rice protein powder? I can’t import hemp to Australia, and I can’t use the Garden of Life protein powder you recommend, as I can’t have the brewers yeast that’s in it. Would like to purchase some protein powder as my protein levels are low. Safe to use everyday along with the chia seeds in shake?

    Thank you x

    • Kimberly Snyder

      Why do you believe your protein levels are low? What does your diet contain?
      If you diet is not deficient in calories, it is difficult to be deficient in protein- especially if your diet is based in eating whole, unprocessed foods. It’s better to correct your overall diet then rely on protein powders. They should be a supplement.

  • http://www.connectabite.com Rachel

    Kimberly,

    I recently stopped taking a pill multi, do you recommend a particular b-complex brand?

    Thank you in advance.

    Healthy Regards,

    ~Rachel~

    • Kimberly Snyder

      I like taking a liquid multi that includes the B complex. xx

      • Norma Jean

        Hi Kimberly,

        What Liquid Multi with B complex do you recommend? I have a health food store and Whole foods nearby. Thank you!

  • http://www.ohshineon.com Katie @ OhShineOn

    Great breakdown of some healthy and delicious foods! I’ve tried most of the items on this list and consume them regularly… but there are those few that have slipped away., such as chai seeds and kale… I know, right?! I must try them!

  • Amy

    Kimberly

    I love your book and am almost threw it the green smoothie is on my daily consumption
    List. I have a question about agave I bought a organic blue agave nectar  the ingredients says organic light agave nectar and that is all no fructose so would this be ok for sweetener

    Thank you for you time,  Amy May

    • Kimberly Snyder

      Hi Amy, from what I’ve read, blue agave can be “lower” in fructose at around 47% fructose, versus other types of agave which can up to 97% fructose.
      Compare that to high fructose corn syrup, which is around 55%- so not that much lower. Also, raw coconut nectar, another liquid sweetener, is around 10% fructose. xx

  • http://whilewewereweary.com/blog Katie

    Thank you so much for everything Kimberly! I’m so lucky to have read your book and be part of this community where you continue to support us! I’ve really enjoyed incorporating all these foods into my diet! I echo many of the questions above and have so many questions for you specific to my case! Is there anyway I could buy a session with you? Questions include: are the dr. O brand probiotics okay with the soy content if I have thyroid issues? I know it’s fermented but want to check! Also been taking mag 07 but my bowels are not normal at all since I started them. Also I’ve been one of your blossoming beauties for a few months and I think I’m ready to transition back to the next phase and I’m excited to finally be able to have ggs again! I lost a ton of weight as a blossoming beauty and am a bit underweight now, my family is concerned and my periods have stopped for months and energy low. I’m assuming I’ll gain it all back when I start eating fruit again but I’m scared of gaining to much too quick. Just have so many questions but so happy I discovered this BDS lifestyle! You are so inspirational, I’m going through yoga teacher training and just have so many questions for you! Wish we could chat over a nice cup of happy cow hot chocolate or caffeine free roobis tea! :)

    • Kimberly Snyder

      Hi Katie,
      Thanks so much for writing. You have to refocus on rebuilding your body and getting your periods back right away. It’s good you’re focusing on building your healthy flora, but also make sure there is enough good fat in your diet like avocados and seeds, and eat quinoa and millet so you have some good energizing grains. Try making the GGS with green apples, to help increase your energy. Keep in touch! xx

      • http://whilewewereweary.com/blog Katie

        Thank you so much for writing back! It is so amazing that you actually take the time to be here and support all of us when you are so busy! I was feeling so lost and this was my cry for help that you answered, you are so sweet!
        How do I get my periods back? I have no idea how to do that, I want the weight to come back on (it’s pretty significant and came off so quickly as a Blossoming Beauty, perhaps because I was already vegan) but I am terrified of having to change my lifestyle to do so. My family is worried and keep nagging with questions like where is my protein coming from etc.
        I have been disciplined in my quest to kill off the candida yeast and while I’ve spent 3 months in Blossoming Beauty, I was ready to transition and eager to eat fruit again, but then I did the ‘spit’ test in your recent ‘How to Reduce Yeast Infections’ post and failed. I was feeling discouraged, but glad I can try the the ggs with green apple. I also realized on a list of Candida foods to avoid that sweet potatoes, carrots, and peas were on there and I had been consuming them occasionally. I actually was having carrots somewhat frequently, could that have hindered my entire Candida curing process? Should I avoid your sweet potato recipes until Radiant Beauty phase?
        Also, have more questions specific to my bowels (ick!) that I’d love to discuss with you. I feel like I need to see a holistic minded dr./ nutritionist to discuss further my specific case. Wish it could be you, but only want to talk to someone who understands the BDS lifestyle and supports it. Do you have any colleagues you could recommend? Since I have so many specific questions.

        Again, your kindness in supporting all the people you’ve helped is so inspirational!
        ps. Going through yoga teacher training and wishing I could take one of your classes! :)

  • Georgia May

    Hi Kim!!

    I am starting to follow the Beauty Detox, I am in love with your book, and
    all of the wonderful knowledge you have. It really has changed the way
    I view what I eat, and I am effecting others too, getting my parents
    and friends to eat better. I read all of your blogs and have searched
    for different Vegan restaurants around my area. I could rave on and on
    about you!

    Anyways, I have only been following it for about two weeks or so,
    veering off a little here and there. I take the probiotic, and
    magnesium supplements like you suggest, but the magnesium supplements
    do nothing for me. (if you know what I mean.) I have taken up to four
    before bed, and sometimes don’t even have a bowel movement. Am I doing
    something wrong? I use to go to the bathroom like crazy before I
    started eating healthier/organic, is there a reason? Any suggestions?
    I haven’t noticed any weight lose either, I was hoping it would be
    gone already, but I guess I have to be patient right? :)

    • Kimberly Snyder

      Hi Georgia,
      Thanks so much for writing! Sometimes if you change your diet and cleanse quickly, a lot can get “pushed in the middle” of the colon and you might get clogged up. Are you drinking the GGS every day? If you are eating more plant foods, increasing your fiber, decreasing your processed foods, sugars, and gluten, you should start releasing more in time and more consistently.
      If not, please reread the transitioning section in BDS. Keep in touch with me how you are doing! xx

      • Georgia May

        Thanks so much Kim!
        I will keep you posted :) Can’t wait for your second book to come out!

  • http://whilewewereweary.com/blog Katie

    Thank you so much for everything Kimberly! I’m so lucky to have read your book and be part of this community where you continue to support us! I’ve really enjoyed incorporating all these foods into my diet!

    I echo many of the questions above and have so many questions for you specific to my case! Is there anyway I could buy a session with you? Questions include: are the dr. O brand probiotics okay with the soy content if I have thyroid issues? I know it’s fermented but want to check!
    Also been taking mag 07 but my bowels are not normal at all since I started them. Also I’ve been one of your blossoming beauties for a few months and I think I’m ready to transition back to the next phase and I’m excited to finally be able to have GGS again! I lost a ton of weight as a Blossoming Beauty and am a bit underweight now, my family is concerned and my periods have stopped for months and energy low. I’m assuming I’ll gain it all back when I start eating fruit again, but I’m scared of gaining to much too quick. I’ve had very low energy, do I need B12 since I’m vegan? any brand you recommend for supplements?
    Just have so many questions but so happy I discovered this BDS lifestyle! You are so inspirational, I’m going through yoga teacher training and just have so many questions for you! Wish we could chat over a nice cup of happy cow hot chocolate or caffeine free roobis tea!

  • Heather

    Hi Kimberly,

    You are so full of life, and I love how you encourage people to feel (emotionally and physically) their very best. The world needs more people like you :)

    I had a quick question about protein powders. I usually stay away from them due to the soy/whey/egg issues (and they usually seem a bit too processed for my liking), but I recently found this one that seems to have a lot of wonderful ingredients in it.

    It’s called Vega One

    I’d love to get your input on whether you’d recommend it or not.

    Thanks again for everything.

    Heather

  • Cindy, Jan 20, 8:00 a.m.

    Hi Kimberly, I love your book!! Great info & recipes. I have been in the Radiant Beauty Phase for about 3 months and that is where I started just because I happened to hear about your GGS before I purchased your book. I have lost 15 lbs. and have been stuck there for some time now. I am wondering if I should go back and begin the blossoming beauty phase to see if that will help me to start losing again. I have about another 40 lbs. to lose in order to be at my ideal weight.I have completely changed my diet and no longer consume any meat,also eat as much organic fruit and veggies I can find. Have also eliminated all processed foods, gluten,and dairy. I have the GGS every morning and sometimes even in the afternoon as a snack or as my lunch. I am taking a good probiotic, digestive enzyme and the Aerobic Life Mag-07 that you suggested. I have been following your BDS and have invested a lot of money in the food and supplements you recommend. So I am wondering if I am doing something wrong. Could you PLEASE help me in pointing me in the right direction if possible? I really wish you were my nutritionist!!! I know that is only possible in my dreams but it is a nice dream. Anyway I would appreciate any help you can offer. Thank you so much for all of the great tips. I will continue to follow your advice and hopefully I will reach my goal,I am not about to give up now. Sincerely, Cindy

  • http://borgesdesign.com Rebecca B

    Hi Kim,

    I made my first batch of Probiotic and Enzyme Salad 2 weeks ago. It was ready last Friday and I couldn’t wait to try it. I happily gobbled up approx. 1/4 cup of it (it tasted much more mild than I had anticipated). About 20 minutes later I consumed my daily green smoothie. Within an hour I found myself incredibly tired with a terrible headache. I thought a 1/2 hour nap would help me but instead found myself running to vomit up what I expect was the entire contents of my stomach (though it felt like more!)

    Now, I’m back to eating store bought sauerkraut instead of my homemade enzyme salad. I have two jars left, but fear a similar reaction so I’ve not tried it again.

    Is my reaction to the salad uncommon? Do you have any suggestions for me that might minimize my reaction to the salad?

    THANKS!

  • http://www.superberries.com Emmalynn

    There’s another superfood you should know about called the Aroniaberry (chokeberry). It is native to North America and contains one of the highest levels of antioxidants – anthocyanins and proanthocyanidins of any fruit. These powerful berries have been utilized for years because of their overall health and wellness benefits.

  • Norma

    Hi Kim…..I was introduced to your “Beauty Detox” by my sister, so now my husband and I are on board, and we’re even incorporating it into our kids’ morning routine :) I was a little overwhelmed at first because there is so much information, but we’ve decided to start slow( so we don’t freak our system out! lol) ……….so, first things first, the GGS! Thank you for your wisdom and passion for what you do….I’m inspired :)

  • Blake

    Hello Kimberly, My mom is really healthy and she has your beauty detox solution book and I was wondering if you wrote any other books like that or recommend. I was thinking of getting it for her for Mother’s Day. Thanks so much.

  • Mary

    Hi Kim,

    I adore almond milk and was wondering if it is included with proteins. I like almond milk and homemade granola as a snack but was worried that could be a poor combination. Thank you!

  • alex shaw

    A nutritionist turned me on to hemp mil–it seems to have much more to offer than Almond! Thoughts?

  • Will D.

    Kimberly,
    Since you don’t recommend whey or casein protein powder supplements, what do you recommend for someone who is turning 50 soon and is an avid weightlifter and uses both as a means for pre and post workout recovery? Honestly, your blog is the first I have seen that recommends not to use whey or casein.
    Btw, both my wife and I enjoy your website :)

    • http://www.reneefischerreviews.com Renee Fischer

      I’d love to know what she recommends. I know that both whey and casein are hard to digest and tend to use up natural enzymes in the body. I prefer to get my protein through seeds like flax, quinoa, and lentils. However, when I used to body build, I used to buy hemp protein powders, Nutiva has a good one with macca root in it, and the chocolate one is yummy with bananas in it. However, green foods are the best body and muscle builders on this planet. I used to frequent an Asian farmers market,the ladies told me they used mostly squash and pumpkin leaves for protein, to build up strength and muscle tone. i used to stir fry these pumpkin leaves for dinner, for my protein source. When it comes to weight loss and muscle tone, its got a lot more to do with micro nutrients and minerals than it does protein.

  • http://www.goodreads.com/event/show/471960-what-is-the-brat-diet DotA2 heroes

    “i weigh up this is good,strange & appreciating…..there is no doubt in this that we are now in that kindly of world where wer extend crosswise several and unfamiliar things

  • http://spiritfoods.net Michael

    I prefer xylitol to stevia. It has all the benefits of stevia, but tastes more like sugar.

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  • NK

    Hi,

    Great site. I have a question about Chia seeds. Everyone talks about how great it is and how it cleans your gut. A relative actually bought a pack from a nearby co-op in the area and was pretty excited about using it.

    After a couple of hours, the first thing I noticed was the lack of tummy growls or hunger and I thought to myself, ‘wow, this is amazing’. But after two days, i was not regular and after 4 days i finally went to the bathroom and it was a struggle. I’m never using it again, which sucks because I was planning on using it for my blog.

    Have you encountered anyone who has the same problem with Chia seeds? I feel like the lone ranger here.

    Thanks

  • mkumar

    Hello Kim,

    I have read your books and are following the diet. I take glowing green smoothie in breakfast everyday. I find quinoa makes me very gassy, I guess the fiber causes all the gas. What should I do ?

    I am not taking the mag-O supplements. Is there any natural way to get the magnesium than use supplement ? You talk about being more natural, then why take supplements ?