Superfoods for a Healthy Lifestyle

Proper nutrition has taken center stage in the last few years, and for good reason. With each passing day, new research continues to be released demonstrating the benefits of eating well, exercising regularly, and doing all you can to ensure you’re being proactive in living a healthy lifestyle with a well-balanced diet. Superfoods have gotten a lot of attention during that timeframe and can range from quick snacks to comprehensive meals which give you important nutrients to help you stay healthy and the fuel your body needs to recover from injuries. While there is a long list of healthy foods to consider, the good news is that many of them are affordable and can be added to your grocery list to pick up on your next stop at the store. Before beginning any new type of nutrition or exercise plan, you should consult with a qualified healthcare professional. Eating a balanced diet can help ensure you’re giving your body the resources it needs to recover and energy for your next physical therapy appointment at one of our nationwide clinics. Before beginning any new diet, you should consult with a qualified healthcare professional. Take a look at some of these superfoods for a healthy lifestyle!

What Is a Superfood?

Superfoods have been around for quite some time but the phrase has picked up steam once again to highlight foods that serve many benefits for those who are looking to get a bunch of nutrients packed into a quick snack or meal. While there are plenty of healthy foods to consume, “superfoods” often pack multiple benefits with each bite. Many of the superfoods on our list have several nutritional benefits and allow you to get a good helping of minerals, antioxidants, vitamins, fiber, protein, complex carbohydrates, healthy fats or a combination of several components — all while maintaining a relatively low-calorie count. Take a look at some superfoods and the health benefits that can come from incorporating them into your healthy lifestyle.

18 Superfoods for a Healthy Lifestyle


The first superfood on our list, berries come packed with plenty of nutrients to help your digestive system. Berries are great sources of antioxidants and fiber and can be mixed in with plenty of other meal components or eaten by themselves. Depending on the berries you select, there are different nutrients and vitamins to take advantage of. Whether you’re mixing them in with some yogurt, adding them to a smoothie, or eating them individually, you can’t go wrong with berries.


Fish and other types of seafood can be great sources of protein and omega-3 fatty acids which can help heart health and reduce inflammation. Some of the best types of fish to consider adding to your diet include sardines, salmon, mackerel, herring, tuna, and trout.


Eggs are rich in protein and you can incorporate them into all kinds of different dishes. They can be a snack or a topping on your favorite salad. Egg yolks can also be a great source for antioxidants which can help with eye health in addition to choline which is a nutrient that is linked to mood, muscle control, and memory.

Olive Oil

Olive oil can be a great cooking additive when you’re looking to incorporate healthier elements to your meals. Olive oil contains monounsaturated fats and antioxidants.

Leafy Greens

Leafy greens are a great source of vitamins, fiber, iron, calcium, and more. Some of the best leafy greens are spinach, kale, chard, collard greens, and beet greens.


Avocados have seen a resurgence in the last decade or so as it’s a staple for many individuals looking to add it to their toast for a quick snack, but there’s a good reason to find ways to incorporate it into other dishes as well. Avocados are a great source of healthy fats and are packed with antioxidants, fiber, and nutrients that can be beneficial for skincare, bone density, cholesterol, and eye health.

Sweet Potatoes

Sweet potatoes are a great staple to replace traditional potatoes if you’re looking to get a significant amount of vitamin A, vitamin B6, vitamin C, manganese, fiber, and potassium. The great thing about sweet potatoes is that you can prepare them in a variety of ways as well.

Dark Chocolate

Need a fix of chocolate? Consider swapping out that sweet milk chocolate candy you consume with some dark chocolate every now and then. Dark chocolate is packed with flavonoids that have been demonstrated to assist with heart health.


Nuts are a great grab and go snack and they come packed with a bunch of healthy fats, antioxidants, and fiber. If you’d rather substitute nuts for nut butter, you can also do that and add it as a topping on toast or another of your favorite snacks. Some of the best nuts to consider are hazelnuts, almonds, walnuts, and pecans.


Looking for another quick grab and go snack? Then you should consider packing some grapes in your next lunch. Grapes are a good source of resveratrol, which is beneficial for heart health and also for addressing diabetic neuropathy.


Looking for a new favorite beverage to switch off the high sugar beverages and into something a bit more healthy? You should consider tea! Different blends of teas offer a variety of unique benefits, but studies have shown that drinking tea may help to boost your immune system, address heart disease and inflammation.


Seeds are a great way to add some nutrients to a meal or as an individual snack. Some of the best seeds you should consider include chia seeds, pumpkin seeds, hemp seeds, flax seeds, and sunflower seeds.


Soy, either in soybeans or in soy milk, contain a large amount of essential amino acids, iron, and protein. It’s also a healthier option for individuals looking to get their milk intake as it has cholesterol and fat levels lower than regular milk.

Lean Beef

When consumed in moderation, lean beef can be a good protein source that also contains a high amount of iron.


Starting your day on the right foot is essential, which is why you should consider oats as a go-to breakfast option. Oats are great for increasing your fiber intake and they’re a complex carbohydrate which means that you’ll have energy throughout the day. Oats are also recommended for helping address cholesterol levels.


Looking for another good source of protein that’s low in calories? If so, you should consider having chicken. Chicken breasts are low in fat and calories but can be a great source for protein and can be mixed and matched with a variety of other healthy items on our superfoods list for any meal throughout the day.


Looking to boost your vitamin C levels? Oranges are loaded with vitamin C and one cup can give you an entire day’s recommended daily value. Vitamin C plays a crucial role in your body’s ability to fight off infections and oranges are also high in fiber.


Living a healthy lifestyle also means taking care of your gut, and yogurt is one of the best superfoods for maintaining good bacteria and probiotics in your gut. Yogurt can be a good source for calcium, potassium, vitamin B12, protein, riboflavin, zinc, and phosphorus. Just be sure to monitor which yogurt brand you consume as there are some high sugar brands which may add a bunch of calories and take away some of the health benefits you’re pursuing.

Tips for Adding Superfoods To Your Lifestyle

Now that we’ve highlighted several of the best superfoods to consider, there are several things you can do to incorporate more superfoods into your lifestyle. The first thing that you can do is try and figure out which foods you enjoy most. If you’re a picky eater, finding foods that you like can be a tall task. Things like texture, taste, color, and more can throw off picky eaters. Try incorporating superfoods into snacks or meals that you enjoy consuming, and if you don’t like it by itself, try mixing it in with some of your other favorites like a smoothie or as a topping. In addition to pairing superfoods up with other items, you should consider trying them from different vendors and sources. As an example, you might find that you like a particular type of orange over another. Don’t rule something out until you’ve given it a fair opportunity to win you over so that you can take advantage of all the health benefits that superfoods have to offer.

Pursue a Healthy Lifestyle and Address Aches and Pains with Physical Therapy

Giving your body the fuel it needs with proper nutrition and some of the superfoods we highlighted above can help your body recover and heal from injuries and give you the energy you need to tackle your daily activities. Physical therapy can help you address those aches and pains or injuries that may be slowing you down. Request an appointment at a nearby physical therapy clinic to learn more about how physical therapy can empower you to help you live a healthy lifestyle.


  1. NHS. “8 Tips for Healthy Eating.” NHS, 24 Feb. 2022,
  2. CDC. “Benefits of Healthy Eating.” Centers for Disease Control and Prevention, U.S. Department of Health & Human Services, 16 May 2021,
  3. USDA. “What Is MyPlate? .”, U.S. Department of Agriculture, 2020,
  4. “What Is a Superfood, Anyway?” Cleveland Clinic, 10 Nov. 2021,
  5. Boston, 677 Huntington Avenue, and Ma 02115 +1495‑1000. “Berries Are among the Healthiest Foods You Can Eat.” News, 12 Aug. 2021,
  6. Washington State Department of Health. “Health Benefits of Fish | DOH.”, 2023,
  7. Gunnars, Kris. “Proven Health Benefits of Eating Eggs.” Healthline, 19 Dec. 2022,
  8. Bilal, Rana M., et al. “Olive Oil: Nutritional Applications, Beneficial Health Aspects and Its Prospective Application in Poultry Production.” Frontiers in Pharmacology, vol. 12, Aug. 2021,
  9. “Health Benefits of Leafy Greens – Baptist Health.”,
  10. “Guac Your World: Why Avocados Are so Good for You.” Cleveland Clinic,
  11. “What Happens to Your Body When You Eat Sweet Potatoes Multiple Times per Week.” EatingWell,
  12. “The 7 Benefits of Dark Chocolate.” Cleveland Clinic,
  13. Vallianou, Natalia G., et al. “Resveratrol and Diabetes.” The Review of Diabetic Studies, vol. 10, no. 4, 2013, pp. 236–42,
  14. Khan, Naghma, and Hasan Mukhtar. “Tea and Health: Studies in Humans.” Current Pharmaceutical Design, vol. 19, no. 34, 2013, pp. 6141–47,
  15. Penn Medicine. “The Hidden Health Benefits of Tea – Penn Medicine.”, 9 Dec. 2019,
  16. Department of Health & Human Services. “Nuts and Seeds.”, 24 Aug. 2021,
  18. Paudel, Devendra, et al. “A Review of Health-Beneficial Properties of Oats.” Foods, vol. 10, no. 11, Oct. 2021, p. 2591,
  19. “5 Ways Chicken Can Benefit Your Health.” Health,
  20. “7 Health Benefits of Oranges, according to a Nutritionist.”,
  21. Hadjimbei, Elena, et al. “Beneficial Effects of Yoghurts and Probiotic Fermented Milks and Their Functional Food Potential.” Foods, vol. 11, no. 17, Sept. 2022, p. 2691,