by Mario Carini

Created on: July 03, 2009   Last Updated: July 05, 2009

Super food. We've heard the term mentioned several times. But what exactly does that mean?

Super foods are those foods that come packed with all the essential nutrients our bodies need to stay healthy. Much of what is found on today's supermarket shelves have little nutritional value as they come from commercial farms whose soil is depleted of vital minerals and vitamins.

Essentially super foods are organic, free of pesticides and the chemicals used to keep them looking fresh. When eaten in their natural state, there would be little need to supplement to make for the lack of the nutrients most food possesses today.

So what are the best and healthiest super foods you should be including into your diet?

Dark Green, Leafy Vegetables

It's the dark green vegetables that pack the greatest nutritional punch. Iceberg lettuce doesn't qualify. The best vegetables are mustard greens, kale, spinach, collard greens, turnip greens and beet greens. Adding them into a salad packs a good deal of vitamins, minerals and fiber. Mustard greens rank number one in vitamins A, C, E and B6. They contain folate, manganese, calcium, potassium, magnesium, phosphorus, iron and copper.

Asparagus

This springtime vegetable come loaded with vitamins A, C, B1, B2, B6, K and folate. Those green spears are low in saturated fat, cholesterol and sodium. Besides the essential vitamins, they also contain copper, potassium, zinc, iron, magnesium, manganese and phosphorus. They are exceptionally heart healthy and help prevent birth defects. Pregnant women need a good deal of folate and asparagus provides it.

Berries

They're all good for you, but the cream of the crop is the blueberry. It's packed with vitamin C, manganese, calcium, potassium, magnesium and vitamin E. It's high in riboflavin and dietary fiber. The antioxidant power in blueberries surpasses all the other berries. Their phytonutrients help to destroy the free radicals that damage the organs of the body. Not to be outdone, cranberries make a good digestive aid and help fight urinary tract infections. Strawberries are known for their phenols which have antioxidant and anti-inflammatory qualities. High in vitamins C and K, they contain 12 other essential vitamins and minerals. Raspberries have tannins and flavonoids. Their antimicrobial qualities can help fight cancer.

Cantaloupe

This melon is available year round and offers a good supply of beta carotene, potassium and vitamin C. One cup contains less

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