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Twelve Superfoods with the most Nutrients

Foods with the most nutrients

Superfoods are nutrient dense vegetables and fruits that are functional foods. This means they are the foods with the most nutrients and promote good health, weight control and are filled with nutrients.

And, before you write off superfoods as “diet” foods that taste bland of bad, know this: Many superfoods also taste great!

As always, make sure to incorporate superfoods as part of a balanced, nutrition meal plan. Aim to try one of these superfoods each month for the year, incorporating new recipes and ways to try new foods.

12 superfoods to try


Kale is one of the healthiest vegetables you can eat. Vitamin K, C and A, antioxidants, carotenoids, flavonoids – its benefits are numerous. Need an idea about how to eat kale? Check out this recipe for kale chips.


Eggs contain 6 grams of protein and 72 calories per egg. Protein keeps you fuller longer, which makes it perfect for those trying to lose weight.

Greek yogurt

Greek yogurt has twice the protein as regular yogurt. Mix it with cereal, put it in a smoothie, or have it plain with some fruit.


Blueberries pack a big nutrient-rich punch. They are high in potassium, vitamin C and antioxidants. They are also anti-inflammatory, so blueberries have a lot of health benefits.


Pronounced “Keen-wha,” quinoa is a complete protein, meaning it’s a good replacement for animal proteins. It also has all the essential amino acids. Use it in place of rice, couscous, or sprinkled on salads (cooked).


Adding flaxseed to your diet is as easy as sprinkling a bit on your cereal, or adding some oil to your yogurt or smoothie. Flaxseed has anti-inflammatory properties, and is loaded with omega-3 fatty acids.

Black beans

Black beans are loaded with protein, fiber, and flavonoids. Add them to your chili, soups or eat them plain.


Just 3 ounces provides your daily recommended omega-3 fatty acid requirements. More health benefits of salmon include lowering your cholesterol and cardiovascular health.

Sweet potatoes

Vitamin A is the big hitter in sweet potatoes. Just half of a large baked sweet potato delivers more than 450% of your daily dose. But be careful, mashing them in a sweet potato pie topped with marshmallows might not be the best bet. Instead, slice and toss with a dash of olive oil and salt and pepper, then roast for some delicious sweet potato fries.


The nutrients in walnuts have been found to help memory and coordination. Just a handful a day can help you get your daily dose of alpha-linolenic acid, an essential fatty acid.

Steel cut oats

Do you know the difference between regular and steel cut oats? Steel cut oats are less processed than traditional oats. Also, they are digested slower keeping you fuller longer.


Just one kiwi fruit provides 100% of your daily recommended vitamin C. It’s a great fruit to have in the winter to help stave off those winter illnesses!

Lose weight at Penn Medicine

Learn about medical weight loss in Philadelphia, and the Penn Bariatric and Metabolic Surgery Program at a free information session about weight-loss surgery in Philadelphia.

There, you will hear about your weight-loss surgery options, and how Penn can help you lose weight and get healthy for good.

About this Blog

Learn about bariatric surgery and get the support you need to continue on your weight-loss journey. We offer workouts, recipes and tips from Bariatric Surgery program team members, and stories from patients like you.

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