1. Avocado – The necessary fat. Our brain is 60 percent fat. Lower amounts of fat leads to brain dysfunction. Avocados provide us with the good fat and are a daily necessity for people who have diets that are low in protein or are considered low-fat. Avocados boost the absorption of fat-soluble nutrients when eaten with other foods. The increase in absorption of alpha-carotene, beta-carotene, and lutein for example is 7.2, 15.3, 5.1 times higher when eaten with an avocado. It is okay to share avocado with other foods. Incorporate it into your day: Avocado mousse – blend avocado with cacao powder, almond milk and honey.

2. Celery – The great anti-inflammatory. Celery is more than fiber or a crunchy vegetable at a holiday party. What you may not know is that celery is highly praised for its anti-inflammatory health benefits, including protecting the digestive track itself. Celery supports a healthy immune system, respiratory system, thyroid, pituitary glands and is great for the liver. Celery should be eaten on a regular basis. Remember, silent inflammation cannot be seen or felt and may lead to disease. Add in foods that continuously reduce inflammation and repair the digestive system. Incorporate it into your day: Use celery as your base when juicing every day.

3. Apples – Always in the fruit bowl. We often forget how valuable the superfood apples really are. They have strong antioxidant benefits, improve cardiovascular health, reduce the risk of cancer, improve asthma, and help regulate blood sugar. As skin care professionals, we have learned to embrace the wonders of apple stem technology for skin rejuvenation. The polyphenols in the skin protect the apple from UVB radiation. They act as the apple’s natural sunblock. Incorporate it into your day: Eat one apple every day.

4. Cucumbers – A natural energy tonic. Cucumbers are more than eye relief. They are high in water content and help to rehydrate the cells in our body. What you may not know is that cucumbers are a natural energy tonic due to being packed in phytonutrients and electrolytes. They are loaded with mineral silica which is essential for healthy connective tissues in the body, such as collagen and elastin, which are important for healthy skin, hair and nails. Cucumbers support the connective tissues of the muscles, ligaments, cartilage and bone. They also have a powerful alkalizing effect on the body’s pH. If your diet contains acid foods like coffee, sugar, meat or dairy, include the power of alkalizing foods. Incorporate it into your day: Juice cucumbers and include in morning juice every day.

5. Bee Products – The most complete food found in nature. These products (honey, pollen and propolis) in skin care have long been used for their antibiotic and anti-inflammatory properties. Specifically, honey can inhibit the growth of bacteria, yeast, fungi and viruses. Bee products are used to treat skin ulcers, wounds, eczema, psoriasis and dandruff. Royal jelly is a powerhouse consisting of every life-supporting nutrient that our bodies need. Bee pollen, the food of the young bee, is up to 40 percent protein and is richer in protein than any animal source. Bee products are healthy, nutritious and a complete food. Incorporate it into your day: In the morning when the body most needs energy.

6. Goji Berries – A new berry. Goji berries have been used in traditional Chinese medicine for over 5,000 years and are regarded as a longevity and strength-building food. They contain 18 kinds of amino acids, including all eight essential amino acids, up to 21 trace minerals, high amounts of antioxidants, iron, polysaccharides, B and E vitamins, and many other nutrients. Goji berries are sweet, plump and delicious and have been used to reduce cravings for sugar. Incorporate it into your day: Buy them plump and eat them by the handful.

7. Cacao – The highest antioxidant food. As the seed/nut of a fruit of an Amazonian tree, cacao is the number one source of antioxidants, magnesium, iron, manganese and chromium. Cacao improves cardiovascular health, builds strong bones, increases mental alertness, is a natural aphrodisiac, elevates your mood and energy, and increases longevity. The magnesium in cacao balances the brain chemistry and blood pressure and it is high in sulfur which is great for the skin. Incorporate it into your day: Red velvet chocolate smoothie – almond milk, banana, red beets, blueberries and cacao powder.

8. Chia Seeds – For the fun of it. These seeds are packed full of protein, fiber, minerals and are the highest plant source of omega 3’s. Protein and omega-3’s are necessities for healthy skin, hair and nails. They are also chocked full of fiber, which helps to modulate blood sugar and are very absorbent and develop a gelatinous texture when they absorb water. They are a fun and versatile superfood with endless possibilities. Incorporate it into your day: Chia pudding – add the seeds into a mason jar with coconut milk, fresh berries and honey.

9. Maca – For energy. A staple in the Peruvian Andes for thousands of years, this adaptogenic superfood increases energy, endurance, strength and libido. Maca powder contains more than 10 percent protein and nearly 20 amino acids, including seven essential amino acids. Maca is also a phytoestrogen and has been recommended to help with symptoms of menopause, infertility and depression. Incorporate it into your day: Add maca powder in smoothie.

10. Seaweed – More than skin care. Seaweeds are rich in minerals, trace elements, vitamins, amino acids and anti-oxidants. They are used in spas for hydration, detoxification, oxygenation, anti-aging, circulation, anti-inflammatory and cellular renewal. The iodine in seaweed affects many systems within our body. Iodine deficiency is one of the three most common nutritional deficiencies. Deficient individuals suffer physical, mental, neurological, immune and reproductive diseases. Iodine deficiency may cause problems with the thyroid and contribute to fibrocystic breast disease, ovarian and uterine cysts. Incorporate in to your day: Spirulina and AFA blue-green algae in smoothies or snack on roasted seaweed.

Eating involves more than filling your stomach. What you put in to your body grows new cells and repairs damaged ones. These cells grow and maintain your bones, tissues, organs and all of the systems in your body. You are literally eating to feed your cells! Superfoods have proven to be the most potent choice for improving overall health – decreasing inflammation, repairing damaged cells, cleansing the body, boosting the immune system, improving cardiovascular health, elevating mood and increasing longevity.
While these foods run the gamut from everyday items to exotic, the goal is to incorporate them on a daily basis. Remember, Superfoods are considered essential because your body needs the nutrients contained within them. Your body does not manufacture these nutrients on its own. You have a choice to either get the nutrients from an outside source or be deficient. For those who live busy lifestyles, superfoods will help supply a constant boost of energy.

Julie Bach is a board certified holistic health practitioner, licensed aesthetician, published contributing author, and educator. As executive director of the non-profit Spa4ThePink, Bach is considered a pioneer in effectively integrating spa, mindfulness, meditation, yoga and nutrition with cancer centers and in private retreats for cancer patients. Earlier this year, Spa4ThePink hosted the Oncology Spa and Mindfulness webinar series with leading experts from Mayo Clinic, MD Anderson and University of Colorado Hospital to educate spa professionals on the role of Nurturing Yourself to Nurture Others. Bach’s core passion is to authentically bring mindfulness in to the walls of the spa industry.