Superfoods You Didn't Realize Were In The Bible

"We remember the fish we ate in Egypt at no cost — also the cucumbers, melons, leeks, onions and garlic." Numbers 11:5

Garlic may not be one of the first foods you think of when you think about biblical feasts, but it's actually been used as a medicinal herb for centuries. And really, when you think about sitting down for the Lord's Supper of bread and wine, it sounds a whole lot tastier if you consider that garlic bread counts as a Bible-friendly carb, no? 

The thing is, garlic boasts a slew of potential health-related benefits, so adding a little (or a lot) to your diet, is a great way to boost your intake of good-for-you nutrients. In a 2020 review study on the potential health benefits of garlic published in the journal Antioxidants, lead researcher Johura Ansury and colleagues found 83 different human intervention trials that looked at garlic's benefits. What the researchers found was that garlic's properties help boost heart health, work to prevent high blood sugar and high blood pressure, and prevent cancer, all due to the antioxidant, anti-inflammatory, and lipid-lowering activities. Of course, upping your intake of garlic isn't a surefire way to prevent every potential disease, but it's a tasty way to try. 

"...a land with large, flourishing cities you did not build, houses filled with all kinds of good things you did not provide, wells you did not dig, and vineyards and olive groves you did not plant — then when you eat and are satisfied..." Deuteronomy 6:10-11

You may not have spent a lot of time thinking about it, but olives are a fruit, not a vegetable, and according to Healthline, they're actually related to fruits like mangoes and cherries (and even almonds and pistachios, apparently). While they have a decidedly more bitter, salty, and slightly tangy flavor compared to their "relatives," olives come packed with good-for-you nutrients that qualify them as a "superfood." Namely, they're high in fiber and healthy fats (and the fat-soluble vitamin E), and they also feature significant amounts of antioxidants which are known to help prevent cell damage and disease. Namely, oleanolic acid is one antioxidant found in olives that works as an anti-inflammatory that can help manage blood fats and reduce liver damage. As such, olives (and olive oil) are viewed as heart-healthy foods that should be included in a well-balanced diet. 

"...They also brought wheat and barley, flour and roasted grain, beans and lentils, honey and curds, sheep, and cheese from cows' milk for David and his people to eat. For they said, 'The people have become exhausted and hungry and thirsty in the wilderness.'" 2 Samual 17:27-29

When people have "become exhausted and hungry and thirsty in the wilderness," what better way to help them replenish their energy reserves than by serving them a feast of superfoods, including beans? And while you might have heard the rhyme, "beans, beans, a wonderful fruit, the more you eat, the more you toot," you may not have associated beans with many other health benefits (other than being filled with toot-promoting fiber, of course). But beans have been a staple in diets worldwide for thousands of years, in large part because they're readily available, inexpensive, and when paired with foods like rice, offer a complete protein source that can bolster nutrition without the expense and sometimes negative health implications of animal consumption. 

According to an article published by North Dakota State University on the health benefits of beans, in addition to being high in fiber and protein, legumes come with an impressive folate content, which is important for producing red blood cells. Plus, they're generally low in calories, which can help with weight management. And because, like most plant foods, they're a rich source of antioxidants, regular consumption can help play a role in the prevention of diseases like heart disease and cancer.

"Can that which is unsavory be eaten without salt? Or is there any taste in the white of an egg?" Job 6:6

So, to be fair, some people in health-food circles do, in fact, just want the plain taste of an egg white in order to cut down on consuming the fat and cholesterol content found in egg yolks. That said, the reference to eggs in the Old Testament's book of Job makes it obvious that eggs were a normal part of meals during biblical times. And where you land on the "eat the egg yolk or don't" spectrum is really neither here nor there (although the egg yolks are particularly nutrient-rich). Eggs are an excellent source of protein (6 grams per large egg), choline, vitamin A, folate, vitamin B5, B12, and B2, phosphorus, and selenium. And according to an article on Healthline, if you pick up a carton of omega-3 enriched eggs, you'll get an extra dose of anti-inflammatory and antioxidant properties offered by the fatty acid along with additional vitamin A and vitamin E. 

And, contrary to popular belief, even though egg yolks are high in cholesterol, they don't adversely affect cholesterol levels in the vast majority of people who consume them. As Healthline points out, even those who do experience a slight increase in cholesterol readings after consuming eggs regularly, the increase is likely to be seen in HDL, the good cholesterol, rather than LDL, the bad cholesterol. As a result, they may actually help reduce the risk of heart disease. 

"You will have plenty of goats' milk to feed your family and to nourish your female servants." Proverbs 27:27

Goat milk may not be on your regular shopping list, but it might be time to give it a try. Like cow's milk, goat milk offers a balanced mix of carbohydrates, fats, and proteins, and provides a good source of calcium, phosphorus, and potassium. What may come as a surprise is that individuals who experience stomach discomfort due to the lactose found in cow's milk and other cow-derived dairy products may be able to digest goat's milk and other goat-derived dairies without the same negative symptoms. According to Organic Facts, this is due to the higher level of beneficial fatty acids found in goat's milk. 

But the benefits don't stop there. According to The Journal of Nutrition, goat's milk has higher levels of selenium than cow's milk, and selenium is a mineral that plays an important role in immune health. Plus, the high levels of calcium (and the fact that humans can absorb the nutrients in goat's milk more easily than cow's milk) make it a good option for building and maintaining strong bones. Just keep in mind, goat's milk doesn't taste the same as cow's milk (just like goat cheese doesn't taste the same as cow cheese) — so give it a try and appreciate the flavor for what it is, rather than being upset that it tastes different. 

"We remember the fish we ate in Egypt at no cost — also the cucumbers, melons, leeks, onions and garlic." Numbers 11:5

Onions, again, aren't a food that's commonly associated with the Bible, but this flavorful vegetable has more than its fair share of health benefits that certainly qualifies it as a superfood. As an article on Healthline points out, onions are full of vitamin C and vitamin B, along with numerous antioxidants which are linked to preventing chronic ailments like cancer, diabetes, and cardiovascular disease. But one benefit that may come as a particular surprise is that onion consumption is linked to improved bone health. A study published in the journal Menopause in 2009 found that the women in the study who ate onions at least once a day had higher levels of bone density than those who ate them less frequently. What was particularly interesting was that older women who ate onions frequently were much less likely to fracture a hip than those who never ate them. While researchers were only able to guess why this benefit presented itself, they believe it's linked to the high levels of antioxidants that help prevent bone loss over time.

If that isn't reason enough to stir fry up some onion, the Healthline article also points out that onions (and their relatives garlic, shallots, and leeks) are considered prebiotics. These compounds are good for gut health and can help boost levels of probiotics, which in turn can improve digestion and boost immunity.