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8 True Superfoods

Andrew Merle
3 min readAug 22, 2022

Most “superfoods” and supplement elixirs are overhyped and not worthy of your attention.

But there are some real, whole foods and drinks that deliver outsized health benefits. Here are 8 to include in your daily diet:

1. Coffee

If you can tolerate caffeine, starting your day with coffee can power up your mind and body. Drinking 3–5 cups of coffee daily has been associated with a decreased risk of dementia by 65% and Alzheimer’s disease by 64%. Coffee helps you live longer, too.

2. Green Tea

I like to say coffee in the am + green tea in the pm = recipe for health. Green tea has lower caffeine content than coffee, so it’s a better option for later in the day. EGCG, the primary antioxidant in green tea, has been shown to protect against cancer.

3. Dark Leafy Greens

Dark leafy greens are the king of all vegetables. They are packed with vitamins, minerals, and fiber, but low in calories. Leafy greens help support immune function, gut health, brain health, increased blood flow, reduced blood pressure, and can even help you prevent cancer. Load up on kale, collard greens, arugula, swiss chard, spinach, beet greens, cabbage, and other leafy greens. Consuming a big salad every day is associated with the brain being 11 years younger.

4. Blueberries

Blueberries (and other dark berries) are the heathiest type of fruit. Blueberries specifically have also been shown to improve cognition and lower blood pressure. Add a cup of blueberries to your daily diet.

5. Walnuts

Walnuts are arguably the healthiest kind of nut. Eating walnuts is associated with living longer, especially reducing the risk of dying from cardiovascular disease. Walnuts make an ideal snack.

6. Extra-Virgin Olive Oil

Olive oil is high in healthy monounsaturated fat, antioxidants, and has anti-inflammatory properties. Extra-virgin olive oil — pressed from ripe olives and processed without high heat or chemical solvents — protects the beneficial polyphenols in the oil. Consuming olive oil may help prevent strokes, protect against heart disease, fight Alzheimer’s Disease, reduce…

Andrew Merle

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