A lot has been written about the importance of getting a good variety of fruits and vegetables into our daily diet. The more of a variety and the more colors the better. In general, the brighter or deeper the color, the better.
While yellow squash may be good for you, it doesn’t provide all of the essential nutrients our bodies need to function optimally so you don’t want to eat several servings of yellow squash and call it good. We need variety. When you go to the produce department, try to find fruits and vegetables of different colors. When you reach for greens, go with the darker leafy greens instead of iceburg lettuce.
I went online and researched the top ten power foods. I quickly discovered that different sites listed different top tens. However, there was some consistency with most of the lists so these are the items that I am sharing here. Based on the lists I found, I ended up with 13 power foods.
Power Foods
Almonds: Excellent source of vitamin E and manganese and a good source of magnesium, copper, vitamin B2 and phosphorus.
Black Beans: Excellent source of fiber and folate and good source of manganese, protein, magnesium, thiamin, and iron. They may help to reduce risk of cancer, heart attack, but also, they can help to stabilize blood sugar.
Blueberries: Rich in nutrients while low in calories. Blueberries contain one of the highest amounts of antioxidants compared to any other food. Which means they have the potential for reducing free-radical damage which can lead to conditions such as heart disease and cancer. They may also improve short-term memory and promote healthy aging.
Broccoli: One of the richest vegetable sources of calcium, iron, and magnesium. It is also a good source of vitamins A and C, potassium, and fiber. Broccoli also contains phytonutrients – a group of compounds that may help prevent chronic diseases, such as heart disease and cancer.
Citrus Fruits: Loaded with vitamin C, fiber, and phytonutrients that can help lower risk of cancer and heart disease.
Grapes: Rich in nutrients that protect blood vessels and heart muscle from tissue damage caused by free radicals and “rusting” they give rise to. Grapes also contain myriad flavonoids, including resveratrol
Olive Oil: Olive oil actually lowers levels of LDL cholesterol as well as blood fats called triglycerides; it also reduces the risk of high blood pressure and inflammation. It contains vitamin E and carotenoids, such as beta-carotene, and extra-virgin varieties are particularly rich in antioxidant phytonutrients.
Salmon: One of the best sources of omega-3 fatty acids – a type of fat that may protect against heart attacks, sudden cardiac death, and stroke. Omega-3′s may also help to decrease triglyceride levels and lower blood pressure. In addition, salmon is a good source of protein and is low in saturated fat and cholesterol.
Spinach: Provides the most nutrients with the least amount of calories compared to any other foods. It is highest in vitamin K, vitamin A, manganese, folate, magnesium, iron, and vitamin C. The contents in spinach may help to boost your immune system and may help keep your hair and skin healthy.
Strawberries: Bursting with heart-healthy nutrients that minimize the damage caused by LDL cholesterol, reduce inflammation in arteries, and help protect against cancer. (And, while they certainly taste sweet, strawberries actually have a low sugar content.)
Sweet Potatoes: An excellent source of vitamin A, which may help to slow the aging process and decrease risk of some cancers. Sweet potatoes are also a good source of fiber, vitamin C, vitamin B6, potassium, and iron. And, they are low in calories.
Tomatoes: Rich in many vitamins and minerals, but are especially high in vitamins C, A, and K. Tomatoes are also rich in lycopene, an antioxidant known to protect against heart disease and many types of cancer.
Whole Grains: Whole grains such as barley, brown rice, buckwheat, millet, and oatmeal are rich sources of complex carbohydrates, B-vitamins, minerals (iron, magnesium, selenium), and fiber. Whole grains may help to reduce blood cholesterol levels, reduce risk for heart disease, give you energy, and can help you feel full (due to the fiber) which can help you eat less and manage weight.
(Information compiled from www.dietandbody.com, www.hearthealthyonline.com, www.lhj.com, and www.livestrong.com)
I love everything on this list except black beans. I really don’t like them at all! Yuck! Oh… one site listed dark chocolate as a power food. While it did not make the other top ten lists, I think I’ll make an exception because… well… I love dark chocolate! Maybe that will replace the black beans on my personal list? They are the same color, after all. Hehehehehe 
Sweetest Blessings,
LeAnn
{ 26 comments… read them below or add one }
Loved seeing the list of power foods! As it happens, I am fixing a nice big pot of black bean chili this afternoon and I’ll be making it good and spicy…as far as the dark chocolate goes, I broke off a square last night to have for an evening snack, but our puppy jumped up and took a lick off of it before I could enjoy…hate when that happens! Don’t worry, I got rid of it, didn’t feed chocolate to the puppy.
OH,I love black beans, in chili, wrapped in a whole wheat tortilla with salsa or avocado, thrown in a salad….Wanted to share that I often make barley to eat when my family is having rice. I love white rice but barley is the better choice, and they won’t really want it, so I make up a big batch and freeze in little ziplocs and pull one out when the family is having rice and I don’t feel deprived, which is a bad thing, and I am gettng a good whole grain.
Thanks for doing all that research for us.
I have been eating the POWER FOODS for quite awhile – I can tell the difference. On “Made To Crave”, as far as the sugar – do you eat dark chocolate? I love it too, so I will be adding it – but only in small amounts — PORTION CONTROL!!!
I love your attitude toward Dark Chocolate! I’ll just make my list the top 14! I use Steel cut oats for breakfast, topped with fresh grated almonds and flax seeds, then add blueberries, strawberries, apple or pear. Think I might try adding some grapes to that morning combo. Citrus and Broccoli are great together – in fact I never liked broccoli until I had to prepare it with grapefruit in a college foods class. Awesome! I do put black beans in just about anything. Not much flavor by themselves, but put in salads, enchiladas, soups – really pretty good. Will you be posting recipes using these top 13 er 14??
Hi LeAnn,
I’m thrilled to discover I eat all of these power foods regularly, with the exception of salmon (I’m not a fish person, unfortunately!). Do you think I could exchange the dark chocolate for the salmon? *hee hee*
Hmmmm… that’s a good idea
I will try to be intentional with my ingredients and incorporate more power foods whenever possible!
Hehehehe! Yes… I do eat a tiny bit of dark chocolate. It’s my only little sugar cheat. I keep a bag of Ghiradelli dark chocolate chips in my freezer. When I feel like I want a taste of chocolate, I just eat 3-5 chips and I feel completely satisfied. Sometimes I eat them with a tiny bit of natural peanut butter (no sugar, no oil… just ground peanuts) and it is sooooo much better than a peanut butter cup! You can actually taste chocolate and peanut butter… not sugar and salt! I love me some dark chocolate chips! Do you think Ghiradelli would sponsor me? HAH! Maybe a year’s supply of chips? I’m just saying!
I’m full of power and I didn’t even know it! Love this list, LeAnn, thanks. Will be passing it along. So excited to see that much of our diet is listed here…now just have to focus on getting rid of the junk that’s no good for me! (aka power zappers?)
love this ! thanks for sharing!
I agree with you, LeAnn, black beans are yucky. I have tried to eat them instead of pintos but just don’t care for them. As for adding them to salads & such, well, I guess I could try to pretend they were black olives, LOL!
I have a list of superfoods on my fridge, near my grocery list. It helps me remember to buy some of those and include them in my meal plans. I have found a way to make my own refried black beans starting with dry beans. I make a big batch and freeze them. My family loves them in burritos, tacos, and taco dip. Nothing in them but beans, water, olive oil and a little milk. Sometimes I add cumin for flavor.
Great list! Thanks for sharing! I have been doing a lot of research on foods and nutrition. I came across a wonderful site full of great info. http://www.crazysexylife.com It is by a woman named Kris Carr who was determined to become a “wellness warrior” after she was diagnosed with terminal, inoperable cancer (liver and lungs) in 2003. I have been reading her newest book and it has given me a wealth of infomation. Just be aware that some a the language in the book is a little, well, colorful, but I just take the knowledge and nutritional and health information. I have switched over to a mainly raw Vegan diet and I feel amazing!!! While it can seem quite restrictive and is definately not for everyone it is working for me. I have gone from 167.5 pounds to 153. And I definately couldn’t have accomplished what I have so far, without Made to Crave. I love the book, I love the Bible study, and I love the fact that I don’t have to do it alone! So, let’s get healthy girls! We can do this!
Blessings to you all!
I just wanted to let you know how very much I am loving the new healthier recipes you have been posting! I have tried some already and loved them. My husband and I own a gym called CrossFit Local in Chapel Hill, NC and I post recipes twice a week on our website. I hope you don’t mind but I would love to post some of yours (with a link of course)! : ) You can visit it here: http://crossfitlocal.com/recipes/
Also, I follow a Primal Blueprint lifestyle (no sugar, grains, bread/pasta, processed food, etc) that has really changed how my body functions and how I feel, as well as how I look. There is a good list of “Smart Fuel” here: http://www.marksdailyapple.com/category/smart-fuel/
Also, here are his thoughts on why grains (even whole grains) are not really all that good for us here: http://www.marksdailyapple.com/definitive-guide-grains/
Thanks for the list of power foods! Also trying to feed my husband and myself healthier foods. Thankfully, he will eat anything and so will I. This is going next to where I plan meals, so I can be more consistent with planning and shopping.
LeAnn, thank you so much for the list. I have searched online and looked at them before but never took the time to compile a list like this. It will be printed on go in my purse and on my fridge!
I have never been a fan of black beans either, although the suggestions for putting them in a wheat tortilla with meat and cheese or on salad would tempt me to try it again. I can say I eat all the foods on this power list but sometimes they are only in season. I have a harder time getting myself to eat the blueberries and strawberries except for in the summer with lowfat plain yogurt or in a fruit only smoothie. As for the dark chocolate – that is the healthiest form of chocolate because it lacks the high fructose corn syrup and all the sugars that are in the milk chocolate. I keep a small stach of Dove or Hershey’s dark chocolate for whenever I get that strong craving and allow myself one, sometimes when I really need a treat I will nibble on it while I eat sea salt roasted almonds – it makes a delicious treat.
Thanks for this list. Its a nice reminder to power up with power foods. I notice when I eat really healthy foods then go for something filled with processed sugar, I get such a headache. It’s like the sugar just went straight to my head. I almost feel like I have the jitters! What is this? Is this common?
When I stopped eating sugar, I got headaches from withdrawal. Seriously… sugar is a drug
Then… once I had cleansed my system of the sugar, I got headaches when I ate sugar. This is a great incentive to stay away from it. I must say, my little dark chocolate “cheats” have not caused a problem. Praise the Lord! A girl needs a little treat from time to time. My fave is dark chocolate covered strawberries. YUM!
I LOVE every single food listed there! My hubby hates every single one! Ah the dilema!
I keep seeing references to a ‘no sugar’ diet and am wondering where to find an example of this? I don’t have high speed internet and can’t get the videos Lysa is doing on ‘Made to Crave’. No one is doing a study in my area so I’m kinda stuck. I have the book and have just started it. Any pointers on where to find the diet?
OH LEANN….You who cook….and really don’t like black beans! What a shock-er-roo! Here’s an idea. Make a Jamaican Black Bean and Turkey stew. (My kids don’t like the name stew, so we call it chili for them). The recipe would be to add spices that warm you up. Specifically cinnamon. Also grind up some cumin. If you use pre-ground, make sure it’s still yummy tasting. I don’t use ground turkey, but you could if that’s what you’ve got. Serve with cilantro and sour cream. It is really good. I do use a red sauce, adding crused or diced tomatoes. Sometimes I throw in some spinach in the last 5 minutes on the stove, just to wilt.
If you ever check out power spices/herbs, you’ll find cinnamon in some of the lists.
I’m a fly by the seat of your pants cook. I know what we, (or I), like, and try to incorporate those seasonings…etc. If I ever find the real recipe…I’ll send it to you. We are EMPOWERED to eat power foods. And we are DETERMINED to do it! Love Ya!, an Arizonan
Allison, A few years back I did a Christian based program, (but you don’t have to be one), called PRISM. It had 4-6wk sessions, and workbooks and DVD’s. In this program, ‘sugar’, is eliminated for the most part. Same with many artificial sweetners that can make havoc with your system. Now on that program I still YO YO’d with the weight. I still battle those indulgences. The program is based in CA, and you can order the books, and get cousel over a telephone. A friend and I did it together.
WOW did I make a boo boo. It is Brazilian Black Bean Chile
1TBS Olive oil
2cloves minced garlic
2-15oz cans rinced and drained black beans
1-14.5oz can diced tomatoes, undrained
1-11 oz can mandarin oranges, drained (I use tangerines or oranges, fresh)
1tsp cinnamon
1/2tsp gound cumin
1/2tsp dried oregano
1/2tsp dried thyme
1/2 # deli smoked turkey, cut into bite size chunks
1/4C coarsely chopped FRESH cilantro
In saucepan, heat garlic in oil. Stir in all but turkey and cilantro. Bring to boil. Stir in turkey. Heat through. Spoon into serving bowls, and top with cilantro.
4 servings 13g fiber per serving! 340 calories. 23g protein 49g carbs
5g fat.
If you use store bought turkey from deli, you add sodium. I like turkey breast meat, from the carcas!
That’s the official recipe. Not my made up recipe.
Karin
Hi Allison,
You are too funny!
We don’t follow a specific “no sugar” diet. We have just eliminated sugar and processed foods from our diet. For the most part, I follow the “Clean Eating” plan with the added element of eliminating sugar. I make everything from scratch so I know exactly what I am eating. When I do need some sweetener, I use agave nectar, honey, pure maple syrup or stevia extract. These are all natural sweeteners with no chemicals added. And, I only use them when I absolutely have to have a sweetener as an ingredient.
You can pick up books on clean eating at your local book store. Or… you can get a copy of their magazine at your grocery store.
Hope that helps!
Blessings,
LeAnn
Thanks for answering! We were just talking at work about food dyes and how they affect our kids. I’d love to try to eliminate all the processed stuff, but am worried about the expense. I guess we would get rid of all our junk food though and the food that we buy just to have on hand.
LeAnn! I am so pleasantly surprised. All this time I’ve been looking at your sugar laden, butter filled, refined stuff recipes and saying “oh dear, God’s people should really be feeding his temple healthier foods.” But since I had to remind myself that I am not the food police, I said nothing. But because of your comments here I have taken the liberty.
I decided to become vegetarian last year for health reasons more than just common sense. But lately with all the reading I have been doing about diet, it really makes sense to eliminate meat products and all the hydrogenated oils and other unhelpful foods in our diets.
I cannot see myself going back to the old ways; knowledge can indeed be a powerful thing.
So continue to put up the normal recipes but don’t neglect the healthier alternatives.
And you missed two very powerful foods; flaxseed and garlic. And virgin coconut oil is much better for heat than olive oil. Research this if you care to.
When you mentioned you don’t like black beans but love chocolate I remembered this recipe for brownies made with black beans from the Doctor Oz show: http://www.doctoroz.com/videos/rocco-dispiritos-fudgy-fruit-nut-bars After I buy some agave nectar, I’ll make them.
One little tip on black beans to make them tastier: add some fresh toasted garlic!
One meal I make for my fiance’ and I that he goes bananas over is my “healthy option” juevos rancheros. I forfeit the tortilla, and start with a layer of black beans seasoned with fresh toasted garlic and black pepper. I then add one fried egg (cooked in olive oil spray), followed by a layer of fresh homemade salsa (fresh tomato, jalepeno, cilantro, pepper, and Louisiana hot sauce), and topped off with a few sprinkles of low fat feta cheese and one cilantro leaf!
It’s quite spicy, which is great for you, and EXTREMELY tasty! Yay black beans!
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