Do you know the secret to a long and healthy life? It’s the food we eat. But not all foods are created equal, so choosing and eating the right foods can help you live longer and improve your quality of life. To help you make the right choices, here are ten of the best power packed foods for increased energy, vitality, and overall good health.

The Ultimate List of The Best Power Packed Foods

1. Fruits

Antioxidants such as Vitamin A and C are naturally found in fruits. These antioxidants help fight free radical damage to your body thus reducing your risk of cancer. They also boost your immune system and help fight the effects of aging in your body. So eat berries like grapes and blueberries which have high amounts of antioxidants. And choose a mix of fruits in varying colors to get maximum health benefits.

Here are some fruits that are high in fiber, low in natural sugar, and are whole food.

  • Avocado
  • Blackberries
  • Blueberries
  • Cucumbers
  • Kiwi
  • Lemon
  • Grapefruit
  • Raspberries
  • Strawberries

2. Nuts and Seeds

Nuts are high in fat – the good kind, not the bad fat – and they help lower cholesterol. The best way to have nuts is to eat them raw and right out of the shell. That way they’re sure to have no additives. Alternatively, you can crush them into a crumb-like consistency to replace bread crumbs, which are high in carbs.

Here are just a few good nuts to try. There are many more you can choose from.

  • Almonds
  • Brazil nuts
  • Peanuts
  • Pistachios
  • Walnuts

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Top Ten Power Packed Foods

3. Yogurt

Yogurt is good for you because it contains protein, Vitamin C, and calcium which helps build strong bones and teeth. But stick with the fat free kind with no added sugar. Live yogurt also contains good bacteria which helps promote a healthy digestive system and the good gut health you’ve probably heard of.

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

Now keep in mind, if you’re following a whole food diet, yogurt is not compliant.

Related Article: 10 Effective Tips For A Flat Belly

4. Salmon

Salmon is my favorite of all the power packed foods and it’s loaded with omega-3 fatty acids. These fatty acids help prevent the onset of atherosclerosis and other heart related diseases. Salmon is also high in protein which you need after a workout to build muscle tissue. When choosing salmon, try to stick with wild salmon as opposed to farm-raised salmon.


5. Flax Seed

Flax seed also contains high levels of omega-3 fatty acids as well as omega-6 and omega-9 fatty acids. This powerful combination helps fight diabetes, heart disease, and high cholesterol. To get flax seed in your diet, try adding ground flax seed to your favorite fruit smoothies, yogurt, cereal, or pancake mix.

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6. Oatmeal

Oatmeal is great for lowering cholesterol and glucose levels when you choose the kind with no added sugar. You can make oatmeal yourself with rolled oats or make the instant kind (remember, no added sugar!) if you’re short on time.

Oatmeal is full of fiber which helps keep hunger in check and your blood sugar levels constant so you’re less likely to experience those mid-day energy crashes. One way to enjoy oatmeal is with added fresh fruits, nuts, or seeds for extra nutrients and flavor.

Try Bob’s Red Mill Gluten Free Oatmeal Cup Classic. This oatmeal comes 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 are high in protein and contain very little fat, carbs or calories. They’re also packed with fiber which can help you keep a healthy digestive system. If you get the bagged kind, try soaking them first to minimize gassiness. If you go with canned, choose ones with no or minimal added sodium.

Here’s a small sample of beans to include in your diet.

  • Chickpeas
  • Kidney
  • Lentils
  • Navy beans
  • Northern beans

8. Acai

This berry has become very popular lately as one of the best power packed foods as it’s rich in antioxidants and helps increase energy. To incorporate acai into your diet, 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 protect the body against the risk of cancer and other ailments. They are also known to prevent blood clots and lower blood pressure. Eat them in their natural state to get the most health benefits.

Some allium foods to try are:

  • Garlic (bonus – they also lower cholesterol)
  • Leeks
  • Onions
  • Shallots

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

10. Peppers

Peppers have antioxidants like Vitamin C and beta-carotene and contain capsaicin which is a pain reliever and anti-inflammatory. Capsaicin also lowers the risk of getting cancer and heart disease. Try recipes with peppers such as salsa, salads, omelets. Peppers are a great way to add nutrients and color to your dishes.

Which Will You Choose

As you can see, building a better and healthier body begins with what you eat. So this week I challenge you to pick one or two these power packed foods to add to your diet. Then add one or two more the next week. In no time, you’ll be reaping the benefit of these nutrient rich foods.

Which of these power packed foods do you want to try? Which do you already eat? Comment below. I’d love to know.

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20 comments on “The Ultimate List of The Best 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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