Grief Recovery Specialist, Writer + Blogger

Superfoods for Empaths: My 8 Favorites

superfoods for empaths nutrition spiritual green tea

People often ask me about the healthy foods and drinks that are part of my daily and weekly life. And over the last few years, this has been even more apropos. We’ve been at home a bit more than usual and may have had more time or motivation to cook and experiment in the kitchen. Food is body love; nourish yourself well. I’m a big proponent of simplicity, so no pressure for anything elaborate. 

Superfoods And Empaths

If you are a highly sensitive person (HSP), empath, or kind soul – which you probably are if you’re here! – read on. Sensitive people have unique mental health and nutritional needs. One aspect of this is a more sensitive nervous system. Treating yourself with great care and compassion is essential, and that includes your diet. Empaths have extra attuned intuition, emotions, energy fields, and physical bodies. They become drained or overwhelmed easily and can sometimes sense the emotions of others as well as unseen energies. Without realizing it, empaths often take on people’s emotions or the energy of others.

I outline my favorite superfoods to support your sensitivity below, including different ways to enjoy them. They are all protective for highly sensitive people, plus have countless health benefits including for your immune system. Play around with the best ways for you based on how your body feels. As you probably know, FOOD HAS ENERGY. The energy of food is a fascinating addition to the nutrition conversation, especially if you are an empath. Sometimes specific foods have specific effects on one or more of the chakras as well. Chakras are the energy centers of the body. Each correlates to one or more organs, themes, or aspects of emotional and physical health. The chakras, from top to bottom, are: crown chakra, third eye chakra, throat chakra, heart chakra, solar plexus chakra, sacral chakra, and root chakra.

One overall piece of advice before we go over the superfoods is to focus on eating whole foods on a daily basis. And if you have a carbohydrate-rich meal or snack, try to make them whole grains. Processed foods have many deleterious effects on the body and mind, including brain fog, headaches, fatigue, and more.   

Best Superfoods: Nutrition and Spiritual Meaning

Green tea 

I swear, as I drink green tea, I can feel this magical elixir healing my body from the inside out. (I also love black tea.) Now used in everything from face washes to muffins, green tea is ubiquitous, and for good reason. The active ingredient, EGCG, boosts metabolism, and it also reduces inflammation and contains tons of antioxidants. Go for organic, loose leaf tea when possible. Green tea acts as a protective element to your aura. It fortifies your energy field so that it’s less vulnerable to infiltration and projections from other people. 

Herbal tea

Continuing with our tea theme is herbal tea. I initially perceived herbal tea as boring, quite frankly. Who wants tea without caffeine?! Oh, how I was mistaken. Herbs can be extremely potent for boosting health of all kinds. Some common and very worthwhile uses include fertility, nervous system regulation, gut health, and energy levels. Acupuncturists and naturopaths are some practitioners who tend to offer and prescribe herbal formulations for various ailments and health optimization. Consuming herbs via tea is one of the most enjoyable methods, but they also come in capsules and other forms. Herbal tea also often has very delicious and nuanced flavors. Because there are so many unique herb options with equally unique health benefits, I will give overarching guidance. Herbal tea has a plethora of highly impressive benefits for targeted health issues and symptoms. Seek out herbal tea, you won’t regret it.


Believe me, I was scared of kale for a long time, even as I read about its powerhouse nutritional value over and over. But, it’s actually easy! You can saute it up in 10 minutes; bake pieces for kale chips, a yummy alternative to the saturated fat-laden potato kind; or incorporate it into egg, tofu, and bean dishes. It’s on almost every superfood list you can find due to high levels of vitamins C, A, K, folate, fiber, and more. Adding a vitamin C-rich food to it (like lemon) boosts nutrient absorption. Kale strengthens your boundaries, mostly from a physical standpoint. It helps you say NO when needed. It grounds you into the now moment and helps you stand firm in your truth.


Acidic outside of the body and alkaline inside the body (more alkalinity is thought to fight disease), lemons make everything better. In the morning, try a squirt of lemon in a glass of warm water to kick-start your day with a gentle detox. Add it to tea, salads, fish and chicken dishes, and get a nice burst of vitamin C and refreshment. Lemon cleanses your chakra system by helping move energy through. It unclogs stagnant chakras, leading to freer flow and thus expression, health, and balance.


Get nutty! Nuts are a great source of fiber, protein, and minerals, and they keep you full. They are so easy and portable for those peckish afternoons. Their fat is the good, heart-healthy kind. Just make sure in general not to eat more than a few handfuls at once. Nuts ground you into the earth, your body, and thus, your power.


Crunchy and peculiar, this gem from Asia boasts a ton of iodine, one of the nutrients in which Americans are often deficient. Iodine is essential for thyroid health, often an issue for women as they get older, and it’s also important for fertility. Annie Chun has a great line of natural foods that includes small packs of seaweed with flavors like sesame and wasabi. Or better yet, get some all natural seaweed pieces from the grocery store and add to soups or rice. Seaweed brings flexibility of mind, allowing for a loosening of rigidity and new perspectives to come in. 


Smelly yet medicinal, garlic has both antiviral and antibacterial qualities. I sometimes gobble a clove as I feel a cold coming on. It adds a huge (fat free) flavor burst to practically anything. Just don’t forget to brush your teeth or grab a piece of mint gum afterward in case of close quarters or a business meeting. Garlic wards off and transmutes negative energies. Its pungency protects your wellbeing in more ways than one.   


Cancer begone! A member of the cruciferous veggie group (which includes cauliflower and cabbage), broccoli has a slew of phytonutrients that are thought to kill wayward cells before they become a problem. Research even suggests that cruciferous veggies can help treat existing cancer. I know not everyone likes good ol’ broc, but it’s worth a shot later in life even if you detested it as a kid. And you can doctor it up in a number of ways. Broccoli helps you take deeper breaths, which in turn boosts relaxation and feelings of calm, especially if you’re feeling anxious or off balance. On that note, it’s been said that the shape of broccoli mirrors the lungs (check it out!), and that other vegetables mirror the parts of our body they help.

Organic coffee blended with healthy fats  

You may have heard of the “bulletproof” coffee craze in recent years. I make my own version and it’s a healthy indulgence. I make hot organic coffee in a Chemex, then add it to my Vitamix. I add a tablespoon or two each of organic coconut oil and ghee. Sometimes if I’m in the mood, I also add a bit of raw honey, cinnamon, or almond milk. Then blend away! The result is a rich, frothy delight. Fats make coffee easier to digest, especially if you have a sensitive stomach or are an empath. The fats ground the coffee and I find my body assimilates it much more happily than plain coffee, which can cause jitters. It adds a boost of energy and brain power as well. Stick to no more than 2 cups of coffee per day as a sensitive soul. This drink brings a sense of optimism and cheerfulness to your energy field. It shakes away lower vibrations of depression and heaviness.

Guidance On Empath Superfoods for YOU

I hope you try out and enjoy these amazing, powerhouse superfoods and drinks. Take care of yourself first so you are able to be there for others. You are worth it! If you’re ready to truly uplevel your physical health, emotional health, or mental health, feel free to contact me at for info on coaching. I offer free discovery calls and will give you a 3-step plan to start to clear any energy drains


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