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How to Include More Superfood Ingredients
in Your Daily Diet

Adding superfoods to your everyday nutrition

A bottle of olive oil, with lettuce, tomato and cucumber slices on side
As one of superfoods, olive oil is a stapple of Mediterranean diet, rich in tasty ingredients,
fresh vegies, seafood, and other healthy ingredients, good for the heart and the body.

By now, everyone knows how important superfoods are for a healthy lifestyle. However, many of us are unsure about how to incorporate these nutritional powerhouses into our daily diets. Adding superfoods into your diet doesn’t have to mean complicated shopping lists or fancy recipes. In fact, superfood ingredients can simply be added to the foods you already eat. Here are a few tips on how to integrate these powerful, nutritious foods into the meals you likely are already eating.

Superfoods Are Easy to Include

The superfood world consists of berries, nuts, vegetables, and some oils are part of the superfood world. Omega-3 fats, most often found in fatty fish (such as salmon), and leafy green veggies are essential for managing cholesterol, which helps in the fight against heart disease. Superfoods contain important phytonutrients (a fancy way of saying nutrients from plants), including antioxidants that are scientifically proven to help fight disease, so getting enough during the day can transform your life.

A pile of blueberries
In addition to being tasty bush berries, blueberries are one of superfoods are low in calories,
rich in antioxidants, and can protect against aging and high blood pressure.

A few easy ways to include these foods are:

Blueberries and spinach in a smoothie

When you use fresh spinach, it becomes almost tasteless in a blueberry smoothie due to the blueberry’s powerful flavor. Alternatively, you can also have a handful of fresh blueberries, which are also one anti-inflammatory foods.

Toasted garbanzo beans in a salad

People love the crunch of a crouton in a salad, but those are wasted calories. Toasting garbanzo beans with a little olive oil and garlic powder offer a healthy crunch solution.

Add walnuts as a side

Add a few walnuts to your lunch each day to add a nutritional boost that’s also very satisfying; a handful of walnuts can help you stay full longer. They're rich in Omega-3 and antioxidants, as well as good for weight loss and cancer prevention.

Choose wild-caught fish instead of farmed

Farmed fish do not always contain the same amount of omega-3. If you don’t like fish or are just concerned you can’t eat enough of it to make an impact, supplements are a great option. Superfood supplements that contain clean, non-GMO omega-3 fats are just as nutritionally dense as the fish itself.

A loaf of wholegrain bread
Whole grains provide numerous health and nutritional benefits, rich in protein, fiber, vitamins
and trace minerals, as well as being helpful at keeping your blood sugar levels normal.

Once you begin adding daily superfoods to your staple diet, you’ll find that swapping them out for less nutrient-rich foods is easy.

  • For instance, try replacing butter with olive oil in your recipes.
  • Olive oil is a staple of the heart-healthy Mediterranean diet, and it adds a delicious flavor to food.
  • Butter contains trans-fat, which is practically the polar opposite of heart-friendly.
  • Oils derived from seeds and nuts are also great swaps for canola oil or butter.
  • Likewise, switching baby spinach on your sandwich with romaine or iceberg lettuce is a change you likely won’t even notice.
  • And, pureeing frozen raspberries with a touch of maple syrup creates a delicious substitute for pancakes or waffles smothered in syrup.

More Options to Boost Your Body with Superfoods

Here are some more ideas to include superfood ingredients in your daily diet.

Dark chocolate bar
With more cocoa, dark chocolate is a rich source of antioxidants, helps improve
cardiovascular functions and brain activity.

Use whole grain bread

Most of us know that whole grains are better than bleached white bread, but they aren’t sure why. Whole grains provide copious amounts of fiber, which help you feel full and work to combat cholesterol. If you are watching your carbohydrate intake, consider taking superfood supplements that contain fiber.

Switch to green tea

Coffee is a great pick-me-up, but after that first cup, consider switching to green tea. Studies reveal the polyphenols in green tea can help fight inflammation, prevent heart disease and osteoporosis, and helps control blood pressure. There is even evidence that green tea consumption can improve memory and eyesight.

Wine and dark chocolate

Wine and dark chocolate, when taken in moderation, are superfoods that you’ll be happy to add to your daily diet. Both contain heart-protective nutrients delivered in delicious packages.

There are a plethora of other superfoods, including mint, chia seeds, and soy (but make sure it’s real soy), to name a few. Since so many of us eat on the run or have limited time to prepare complex meals, your best bet is to keep it simple. If you find you cannot get enough of your favorite superfood through diet alone, choose a clean, non-GMO superfood supplement.

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