Last Updated on November 30, 2023 by Cathy
Looking for the most nutrient-dense foods? Then you may want to look at the list of “superfoods.” They’re packed full of vitamins, minerals, fiber, and antioxidants. The typical American diet offers quick and easy meals. However, they are unhealthy processed foods that are full of sugar and preservatives. The ingredient label includes unrecognizable words that are hard to pronounce.
Processed foods are unhealthy for your body, weight, mood, and immune system!
What are superfoods?
There isn’t a “real” list of superfoods, it’s a term food manufacturers use to attract customers. Don’t always trust what food labels say. Like when the “0 Trans-fat” was popular and it was on practically every label.
The Food and Drug Administration (FDA) allowed food manufacturers to list trans fat as “0” if it was less than 0.5 grams. But, if you read the ingredients it often included “partially hydrogenated” also known as – trans fat.
There are foods that have more nutrients, mostly plant-based, than other foods. Eating these foods gives your body the nutrients it needs for better health. Try adding these foods to your diet every day. Superfood definition is – a food (such as salmon, broccoli, or blueberries) that is rich in compounds (such as antioxidants, fiber, or fatty acids) considered beneficial to a person’s health.
Benefits of Superfoods
Nutrient-dense foods protect you by stopping the damage caused by free radicals. Free radicals are high-energy particles that damage cells. They contribute to diseases such as heart disease, cancer, and autoimmune diseases.
Nutrient-dense foods protect you from chronic diseases. But they can’t protect you if you continue to eat a poor diet. To get the full benefits from these foods you need to eat a healthy well-balanced diet of clean foods. Eating clean foods means eating foods that are in their most natural form. And avoiding processed foods, dairy, grains, refined sugar, unhealthy oils, and conventional meats.
Don’t think of this as a diet, think of this as a healthy lifestyle. To get the most nutrients eat mostly plant-based foods and probiotic-friendly foods like apples, Jerusalem artichokes, bananas, garlic, and onions.
What to eat in a clean diet:
- Vegetables
- Fruits
- Nuts
- Seeds (chia seeds, ground flaxseeds, pumpkin seeds, etc.)
- Herbs and spices (cinnamon, garlic, ginger, turmeric, etc.)
- Wild-caught fish
- Pasture-raised poultry and eggs
- Grass-fed meats
- Organ meats (heart, kidney, liver, tongue, etc.)
- and… drink lots of water
The Top Superfoods to Eat
Since there really isn’t a list of superfoods, it depends on who you ask. Some say beans or grains are on the list. But, you should avoid them when you’re trying to stop the progression of an autoimmune disease like multiple sclerosis (MS).
Add the foods below to get your body free from chronic inflammation and back into balance. These foods are not listed in importance, they are ALL important.
Vegetables
Vegetables are rich in vitamins, minerals, and fiber. They play an important role in your overall health. Vegetables should be the main food group that you eat. Eat a wide variety of vegetables to get the most nutrients.
Dr. Terry Wahls reversed her MS using a paleo diet as the basis. She made the diet more nutrient-dense by adding more vegetables. Dr. Wahls has a book called The Wahls Protocol which walks you through each step. She recommends eating three cups of vegetables from three different groups.
Dr. Wahls recommendation (3 cups from each group):
- Colorful (beets, carrots, red cabbage, rhubarb, etc.)
- Dark leafy greens (arugula, kale, spinach, Swiss chard, etc.)
- Sulfur (asparagus, bok choy, broccoli, Brussels sprouts, cauliflower, onions, etc.)
Berries
Berries include antioxidants and fiber, and they are lower in sugar than other fruits. They are high in vitamin C, especially strawberries. They protect the brain and spinal cord from free radical damage. Vitamin C also helps to strengthen your immune system.
When you have MS there is a very good chance you also have a hidden infection. Such as bacterial overgrowth, parasites, viruses, or yeast overgrowth. All of these feed on sugar so it’s important to keep your overall blood sugar level lower to get it under control.
Berries to enjoy eating:
- Açaí berries
- Blackberries
- Blueberries
- Cranberries
- Goji berries
- Raspberries
- Strawberries
- Wild huckleberries
Fermented Foods
Researchers are discovering how important gut health is for our body’s and our brain’s health. Fermented foods include good bacteria for a healthy gut. It’s important to include foods that feed the probiotics to help them grow. Eat both probiotic and prebiotic foods every day.
Prebiotic foods include:
- Artichokes
- Asparagus
- Avocados
- Bananas
- Cabbage
- Flaxseeds, ground
- Garlic
- Leeks
Fiber
Fiber is in plant-based foods such as vegetables, fruit, nuts, and seeds. It keeps your digestive system healthy by nourishing your gut with good bacteria. Fiber keeps you from getting constipated by keeping your bowel movements regular.
Besides gut health, fiber slows the rate your body absorbs sugar. If you are counting carbohydrates, you can subtract the fiber for your total carbs count. Fiber also helps you to fill full longer keeping you from overeating. Make sure you eat fiber-rich foods daily, most people don’t eat enough.
Fiber-rich foods:
- Avocados
- Chia seeds
- Flaxseeds, ground
- Hazelnuts
- Macadamia nuts
- Pistachios
- Prunes
- Raspberries
Foods High in Omega 3
Omega−3 fatty acids EPA and DHA are an essential nutrient. Omega-3 helps with brain health, heart disease, stiffness, joint pain, and some cancers. It fights inflammation and helps to rebuild the myelin sheath which is crucial for people with MS.
You can get omega-3 from foods like:
- Anchovies
- Chia Seeds
- Flaxseeds, ground
- Herring
- Mackerel
- Oysters
- Salmon
- Sardines
- Walnuts
Quick Links to Information in This Post:
How to Start the Paleo Diet
The Connection Between MS and Candida
What is SIBO?
Multiple Sclerosis and Vitamin D
Benefits of Superfoods
Eating nutrient-dense foods is the best thing you can do to support your immune system. Vitamin D is very important but you can’t get it by eating unprocessed foods. Instead, increase your sun exposure and take a vitamin D supplement.
Include exercising! It helps to flush out toxins, increase circulation, and to keep your body from stiffening up due to MS. Plus, get enough sleep, relax, and stay positive!
Resources:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5651013/
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