Dr. Hyman: 5 Superfoods Part of a Healthy Diet

I'm often asked by my patients, "What superfoods are most important to stay healthy?"

I like to think that everything I eat is a superfood. When I walk into the grocery store, which I call the "Farmacy," I like to seek out powerful foods that are going to provide the right information for my body.

Here are my top superfoods:

1. Plant Foods

The vast, colorful array of vegetables represents more than 25,000 beneficial chemicals. Research shows the synergistic balance of these chemicals provides numerous health benefits. I recommend a diverse diet with numerous, colorful, fresh veggies and fruits. Our hunter-gatherer ancestors ate well more than 800 varieties of plant foods. Today, we don't consume anywhere near this amount. Make that extra effort to include as many varieties of these colorful superfoods as you can.

2. Eat From the Rainbow

Every fruit and vegetable color represents a different family of healing compounds. Red foods (like tomatoes) contain the carotenoid lycopene, which helps eliminate free radicals that damage our genes. Green foods contain the chemical sulforaphane, as well as indoles that inhibit carcinogens to protect against cancer. Simply put: The more color you incorporate, the more health benefits you'll receive.

3. Mushrooms

While visiting China, I discovered folks there knew more about food's medicinal properties than I did even after many years of research. Medicinal foods are a part of their everyday diet and mushrooms play a huge role within Chinese medicine. Reishi, shiitake and cordyceps contain powerful healing properties that boost your immune system and support healthy hormone production. Mushrooms are anti-viral and anti-inflammatory to support healthy liver function, optimized cholesterol levels and anti-cancer benefits. I use them often: I make a reishi tea, cook with shiitake mushrooms and make mushroom soup.

4. Healthy Fats

Healthy cell walls made from high-quality fats are better able to metabolize insulin, which keeps blood sugar better regulated. Without proper blood sugar control, the body socks away fat for a rainy day. The right fats also increase fat burning, cut your hunger and reduce fat storage. Eating the right types of fats makes you lose weight, while eating excess sugar and the wrong types of fat make you fat. So again—avocados, nuts and seeds, wild fatty fish, grass-fed meat, extra-virgin olive oil—these are all superfood fats.

5. Seeds

My three favorite seeds are chia, hemp and flaxseeds. You can add all three super seeds to smoothies, puddings or on top of coconut yogurt with berries. Let's look at their benefits.

  • Chia seeds provide an excellent source of anti-inflammatory omega-3 fatty acids that have numerous benefits, including glowing skin and mental clarity. Just one ounce of chia seeds packs a whopping 10 grams of fiber. Its insoluble fiber acts as a prebiotic that feeds friendly gut bacteria and ferments into short-chain fatty acids to support gut health. Chia seeds also contain more protein than most plant foods. And they contain more calcium than milk.
  • Hemp seeds provide healthy omega-3 fats, protein, B vitamins, magnesium, zinc and iron.
  • Flaxseeds are another great source of omega-3 fats, dietary fiber and essential vitamins and minerals. Flaxseeds have powerful, anti-cancer, hormone-balancing phytonutrients called lignans. Freshly ground flaxseed sprinkled into a smoothie is an excellent way to ease constipation.
Show Comments ()

Those Little Produce Stickers? They’re a Big Waste Problem

By Dan Nosowitz

Those little produce stickers are ubiquitous fruits and vegetables everywhere. But, as CBC notes, they're actually a significant problem despite their small size.

Keep reading... Show less

Despite Trump’s Bluster, U.S. Officials and Scientists Maintain Climate Work with International Partners

Trump has loudly declared his intention to withdraw the U.S. from the Paris agreement, but, behind the tweets and the headlines, U.S. officials and scientists have carried on working with international partners to fight climate change, Reuters reported Wednesday.

Keep reading... Show less
Gina Loudon and administrator of the U.S. Environmental Protection Agency Scott Pruitt speaking at the 2017 Conservative Political Action Conference (CPAC) in National Harbor, Maryland. Gage Skidmore

EPA Sued Over Failure to Release Correspondence With Heartland Institute

The U.S. Environmental Protection Agency (EPA) is being sued for its "unlawful and unreasonable delay" in responding to requests for information about the agency's communications with the Heartland Institute, according to a complaint by the Southern Environmental Law Center (SELC) and the Environmental Defense Fund (EDF).

The Heartland Institute is an Illinois-based think tank that rejects the science of man-made climate change and has received funding from the Koch brothers and the fossil fuel industry.

Keep reading... Show less
Trump Watch
Aerial photo of Duke Energy Coal Ash Spill. Wake Forest University Center for Energy, Environment & Sustainability

Trump Administration Seeks to Gut Water Pollution Safeguards, Putting Communities at Risk

By Mary Anne Hitt

A Hollywood scriptwriter couldn't make this up. One day after new data revealed widespread toxic water contamination near coal ash disposal sites, U.S. Environmental Protection Agency (EPA) head Scott Pruitt announced a proposal to repeal the very 2015 EPA safeguards that had required this data to be tracked and released in the first place. Clean water is a basic human right that should never be treated as collateral damage on a corporate balance sheet, but that is exactly what is happening.

Keep reading... Show less
Impossible Foods

Impossible Burger Executive Grilled at Sustainable Foods Summit

An executive from a company selling a genetically engineered meat alternative faced tough questions at the Sustainable Foods Summit held in San Francisco at the end of January.

Keep reading... Show less
Elephant family in Kenya. Nzomo Victor / Flickr

Why Trump’s New Trophy Hunting Council Is a Disaster

By Elly Pepper

In early November—the same week the Trump administration announced its disastrous decision to allow elephant and lion trophy imports from Zimbabwe and Zambia—the administration decided to create an advisory committee, the International Wildlife Conservation Council (IWCC), to advise Trump on how to enhance trophy hunters' ability to hunt internationally.

Yup, that means the administration now has a council dedicated exclusively to promoting the killing of more imperiled species, like elephants and lions, for sport. The council's mandate includes counseling Trump on the economic, conservation, and anti-poaching benefits of trophy hunting, of which there are very few. Sadly, Trump doesn't want advice on the many drawbacks of trophy hunting.

Keep reading... Show less
A robot bee from a season three episode of Black Mirror on Netflix

Walmart Files Patent for Robot Bees

With the mass die-off of bees spelling trouble for agriculture, the world's largest retailer has filed patents for the use of "unmanned vehicles," or drones, to aid with pollination and crop production.

In U.S. Patent Office documents made public last week, Walmart has applied for six patents on drones designed to identify pest damage, spray pesticides and pollinate plants.

Keep reading... Show less
The iconic moai of Easter Island are threatened by erosion caused by rising seas. Aupaelfary / CC-BY-SA 3.0

Climate Change Threatens Easter Island

Easter Island has long served as a reminder of what happens to a civilization when the environment it depends upon collapses. Now, the iconic remains of that civilization are under threat from a new environmental challenge: global climate change.

Easter Island, Rapa Nui in Polynesian, is surrounded by statues called moai situated on top of ahu, or platforms. But according to an in-depth report for The New York Times published Thursday, the moai are now at risk from erosion caused by sea level rise.

Keep reading... Show less


The best of EcoWatch, right in your inbox. Sign up for our email newsletter!