6. Onion
Definitely not the most popular food on this list, onions are way more awesome than they get credit for. They come in an array of colors – each with its own flavor – and are a great bit of zesty flavor for nearly any dish. So what makes onions so great? They actually contain more polyphenols than garlic (discussed a bit later in this list), which are crucial to a healthy gut microbiome (10). The good bacteria in your stomach and intestines not only helps keep your weight in check but contributes to as much as 90% of your body’s serotonin production and 80% of your body’s immune system. Onions are absolutely packed with amino acids (the building blocks of protein and muscle) and quercetin (11). They are also rich in a sulfur-based compound known as allicin, a powerful antibacterial that can also improve blood pressure and cholesterol levels. Add a variety of onions to chilis, soups, salads, slaws, sandwiches, and so much more.
7. Leafy Green Vegetables
Green leafy vegetables cover a variety of different edible plants: arugula, spinach, collard greens, kale, chard, ect… They may differ slightly in appearance and flavor, but they are all rich in fiber and nutrients. Thanks to their mild flavor, you can add almost any leafy green to juices and smoothies (which is a great way to sneak them to little ones). More than just about any other nutrient, these plants contain chlorophyll. Chlorophyll is responsible for the green coloring and key to the plant’s oxygenating processes. When consumed, chlorophyll helps to flush toxins from the body, aids in digestion, freshens breath, and even promotes wound healing (12). Eating leafy green salads regularly will benefit you in several ways. The high fiber content helps keep you full and prevent constipation. The high nutrient levels ensure you’re not missing out on your vitamins and minerals compared to higher calorie foods. You can also add a few of these plants to stews, or sautee/steam them as a side dish.
8. Kale
This very well-known superfood gained an incredible amount of popularity a few years ago, and for good reason. Kale is full of vitamins and minerals – namely iron, calcium, and potassium (13). It also contains high levels of the anti-cancer compound sulforaphane. Sulforaphane boosts your immune system and inhibits cancer cell activation. One study even found that consuming a diet rich in sulforaphane helped reduce and prevent ulcers caused by Helicobacter pylori bacteria (14). Kale can be prepared several different ways, but most people avoid eating kale raw because the high fiber content can cause digestive distress. Kale can easily be juiced or added to smoothies, but most people enjoy them sautéed in coconut oil or grass-fed butter. If you’re trying to kick a potato chip habit, baked kale chips are a great and healthy alternative that will provide you with a satisfying crunch.
9. Turmeric
The reason turmeric is such an amazing spice is due to a flavonoid known as curcumin. It’s a popular ingredient in curries, but some cultures will put turmeric into almost everything they eat or drink. Curcumin is most well-known as an anti-inflammatory, shown to be just as effective as over-the-counter non-steroidal anti-inflammatory medication. It’s also shown to be helpful in treating depression, heartburn, arthritis, bloating, diarrhea, jaundice, gallbladder issues, and arthritis (15,16). As for turmeric’s anti-cancer properties: it helps prevent cancer cell development, expression, tumor growth, metastasis, and even induces apoptosis. Researchers are hopeful to be able to use curcumin alongside chemotherapy. This, in theory, will help reduce the side effects and increase the efficacy of the chemotherapy.