The food we eat is the secret is to a long and healthy life. Not all foods are created equal, so choosing and eating the right foods may help increase your life expectancy as well as the quality of your life. To help guide you in choosing the right foods, here are ten of the top power packed foods for energy, vitality, and all around good health.

Top Ten Power Packed Foods

1. Fruits

Fruits are filled with antioxidants such as Vitamin C and A. Antioxidants fight free radical damage in the body and reduce the risk of cancer. Berries such as blueberries and grapes have the highest amount of antioxidants. But choose an array of fruits in a wide variety of colors for maximum health. The antioxidants in fruit boost the immune system to fight the effects of aging in the body.

2. Nuts and Seeds

Nuts are high in fat, but those fats are the good kind. Peanuts, almonds, Brazil nuts, walnuts, and pistachios are all providers of good fats and protein. Nuts also help to lower cholesterol. Eat them right out of the shell with no additives. Or crush them into a crumb-like consistency and use as a coating in place of higher carb bread crumbs.

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Top Ten Power Packed Foods

3. Yogurt

The fat free, no added sugar variety is good for you. Yogurt contains calcium, Vitamin B, and protein. If you don’t drink milk, yogurt is a great alternative to get your calcium in to build strong bones and teeth. Live yogurt also contains friendly bacteria to help promote a healthy digestive system. That’s the healthy gut you hear everyone talking about.

Add fruits, nuts, and seeds to yogurt for an extra dose of nutrients and for a flavor boost, without added sugar.

Related Article: 10 Effective Tips For A Flat Belly

4. Salmon

Salmon is my favorite of all the power packed foods. Eating foods such as salmon which are rich in omega-3 fatty acids reduces the risk of heart disease and other conditions like atherosclerosis. Wild salmon is a fatty fish, but it contains good fats that have been proven to improve health in children and adults. Salmon is also rich in protein which is of great use after an exercise session to build muscle tissue.


5. Flax Seed

Like salmon, flax seed contains omega-3 fatty acids. They also contain omega-6 and omega-9 fatty acids. You get a lot of power to fight high cholesterol, heart disease and diabetes with this seed. Try grinding flax seed and adding it to fruit smoothies, yogurt, cereal, or pancake mix.

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6. Oatmeal

Oatmeal is a popular food for lowering blood cholesterol. You can make it yourself with rolled oats or eat the instant kind if you’re in a hurry. Oatmeal is a filling grain that also provides much needed fiber to keep hunger at bay and your blood sugar constant. Just like with yogurt, try adding fruits, nuts, and seeds to oatmeal for nutrients and flavor.

Try Bob’s Red Mill Gluten Free Oatmeal Cup Classic. It comes with with flax and chia already in it.

Emma and Rose Pick: Bob's Red Mill Gluten Free Oatmeal Cup Classic with Flax & Chia
Emma and Rose Pick: Bob’s Red Mill Gluten Free Oatmeal Cup Classic with Flax & Chia

7. Beans

Beans of all kinds (kidney, navy, lentils, chickpeas, northern, etc.) are high in protein. This is plant protein so it contains very little fat, carbs, and calories. If fiber is a problem in your diet, eating a healthy portion of beans each day can keep your digestive system healthy. If they give you gas, try soaking them first.

8. Acai

This berry has been in the news a lot lately as one of the best power packed foods. It’s rich in antioxidants and increases energy. You can get more done and look better while doing it. Try Acai juice and supplements.

Emma and Rose Pick: Terrasoul Superfoods Acai Berry Powder
Emma and Rose Pick: Terrasoul Superfoods Acai Berry Powder

Emma and Rose Pick: Nature's Bounty Acai 1000mg Softgels
Emma and Rose Pick: Nature’s Bounty Acai 1000mg Softgels


9. Allium Foods

Allium vegetables help guard the body against the risk of cancer and many other ailments. They also help lower blood pressure and prevent blood clots. Allium foods include garlic (known for lowering cholesterol), onions, leeks, and shallots. Eating these power packed vegetables in their natural state increases their health benefits.

Related Article: Fell Off the Diet Wagon? Tips to Get Back On Track

10. Peppers

Peppers contain antioxidants like beta-carotene and Vitamin C. They range from mild and sweet to so hot you’ll swear you were lit on fire. All peppers contain a substance called capsaicin. Capsaicin has the properties of an anti-inflammatory and a pain reliever plus it lowers cancer risk and heart disease. Add peppers to salads, salsa, omelets, and more. They’re a great way to add nutrients and color to your dishes.

Building a better healthier body begins with what you eat. Try these power packed foods to get started on the right foot.

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20 comments on “Top Ten Power Packed Foods”

  1. Great post! I love all of the foods on this list (although I don’t eat them often enough). Next time I make a trip to the grocery store I’ll make sure to pick up these items (and not go grocery shopping on an empty stomach)!!

    • Thanks! I just added a printable shopping list. Check it out! And yes, I go grocery shopping on an empty stomach all the time, too, and regret it every time.

  2. I’m good about getting fruits, nuts, yogurt, and oatmeal in my diet, but I need to work on some of the other ones. I didn’t know that about Allium foods. I also need to get more peppers in too. Thanks for all the healthy tips!

  3. Great round up, I love all of these… although I haven’t had much experience with Acai. Maybe It should try the juice!

    • There are so many juice options out there with so many great flavor mixes. Just stay away from the high sugar drinks. Hope you find one you like!

  4. My daughter recently began eating food (she is currently 10 months). I’m so glad I’m on the right track with what I’ve been giving her. She loves many of the food you listed!

    • Those first tastes of real food are so fun to watch. I should have recorded my kids faces when they tried new foods. What’s your daughter’s favorite food?

    • Cool! Do you have favorite recipes with baobab or have you tried any of the protein powders & bars that contain baobab?

    • Try the others one at a time and find different ways to incorporate each into your diet. That way you’re not overwhelmed with too many new foods all at once.

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