There is not a single food or food group that will give us all the nutrition we need. Because our bodies have an extensive range of needs, it is essential to consume a large variety of foods.
Although there is no perfect food out there, there are “superfoods.” These foods are recognized as being nutrient-packed powerhouses and an excellent choice for improving and maintaining health. You can learn more about nutrients in our previous blog, “What Are Nutrients Anyway?”.
By incorporating more superfoods into our daily eating, we get more of the essential vitamins, minerals, and antioxidants we need and all the amazing benefits that come with them.
Did you know avocado is a fruit? This fruit is well known for its high nutrient value and creamy texture. There are many reasons to incorporate more avocado into your meals.
Avocados’ rich creaminess makes them very versatile in the kitchen. You can even add avocado to desserts! You might be pleasantly surprised. Try this recipe: Avocado Chocolate Mousse.
Fish is packed with healthy fats, protein, vitamin B, and potassium.
Berries are a simple and delicious way to add lots of nutrients to our diets. Some berries to try are raspberries, strawberries, blueberries, blackberries, and cranberries.
Berries are very versatile. You can enjoy berries in your breakfast, desserts, salads, and smoothies, just to name a few possibilities. Berries can also be bought fresh or frozen and enjoyed all year long. Try adding berries on top of a Watermelon Pizza! Watch the Snack Science video to learn how to make it.
Another superfood that pairs great with berries is yogurt.
Double-check your labels when buying yogurt because many flavored yogurts contain high amounts of added sugar. Instead, look for just fruit or choose plain yogurt. You can always add your own fruits or a little honey to add some sweetness. Yogurt is also great in savory dishes! Try this Spinach Yogurt Dip.
Although they generally go by different names, you have probably had some of these vegetables before. Cruciferous vegetables include broccoli, Brussel sprouts, cabbage, cauliflower, bok choy, kale, and more.
An easy, kid friendly-way to eat these vegetables is by adding them to smoothies. Adding kale in a smoothie adds more vitamins and minerals without sacrificing the taste.
Legumes are fantastic for a quick and affordable meal with a range of health benefits! Some common legumes are beans, peas, chickpeas, peanuts, and lentils.
Beans typically come dried, canned, or frozen, and can easily be added to many of the dishes we already eat. Try this recipe for Chickpea/Spinach Salad with Cilantro Dressing.
Oats are one of the healthiest grains out there. They are beneficial due to their high levels of fiber, antioxidants, and other nutrients.
Oats are most commonly eaten for breakfast as oatmeal, but they can be found in granola bars, cereals, and many other baked goods. Adding berries and nut butter to our oatmeal can be an excellent way to add even more vitamins and antioxidants
Each of these foods is high in micronutrients and macronutrients that have benefits for our health. By eating a varied diet, we can keep our bodies healthy and happy. To see more recipes using these superfoods and more, make sure to check out our Snack Science Video Series. Comment below to let us know how you’re incorporating superfoods into your meals!