One of the most effective ways to boost your well-being is to eat a well-balanced, colorful, whole foods diet. Choosing organically grown fruits and vegetables, sustainably raised fish and animal products and plant-based protein sources ensures the body gets the vitamins, minerals and antioxidants it needs each day to promote vibrant health. Additionally, consistent consumption of superfoods — foods that contain mega doses of essential nutrients — is an excellent way to increase energy and lower inflammation. Here are a few of our favorites.
High in monounsaturated fats and a great source of vitamins K, E and C, avocados are a delicious way to help boost satiation during mealtime. Added to salads, sandwiches and grain bowls, avocado adds a creamy, satisfying nutrient-dense dose of healthy fats.
Sweet with a satisfying crunch, the juice-filled seeds of antioxidant-rich pomegranate fruit are a tasty way to get a dose of vitamins C, K and B6, copper, thiamin, folate and potassium. Add the arils to salads, mocktails or eat alone for a sweet treat.
- Berries and Cherries
Blueberries, raspberries, strawberries, goji, acai and cherries are packed with antioxidant polyphenols and vitamin C — important for heart health, decreasing oxidative stress and lowering inflammation. Fresh or frozen, they pack a punch.
- Flax Seeds
High in both omega-3s and fiber, flax seeds are a great way to boost the nutritional density of salads and baked goods. Try mixing ground flax seeds with water to form a slurry and replace eggs in your favorite baking recipe for a fiber-rich vegan alternative.
Mushrooms are a great source of B vitamins, selenium, potassium and copper. They also contain beta glucan, a form of soluble dietary fiber linked to heart health and improved cholesterol. Fresh, dried or powdered mushrooms are all great options.
One of the most nutrient-dense foods on the planet, kale is rich in vitamins C, K, B6, beta-carotene, calcium, manganese and antioxidants like heart-healthy quercetin and kaempferol. Use in place of lettuce in winter salads for a hearty meal upgrade.
This blue-green algae is 60% protein and contains an impressive source of vitamins K1, K2, B12, and iron, manganese, and chromium. Find it in powder, tincture or tablet form and add to smoothies and juices for a dose of antioxidants, GLA and phycocyanin.
- Nuts and Seeds
Nuts and seeds are nutrient-dense sources of healthy fat, protein and fiber. They are also high in vitamins and minerals. To make them easier on the digestive system, try soaking them in spring water with a pinch of salt for eight hours prior to consuming.
Garlic is packed with vital nutrients including antioxidants, amino acids, vitamins C and B6, calcium, selenium and manganese. It also has incredible antimicrobial, antifungal and antiviral properties, making it an invaluable medicinal herb to have on hand.
- Super Grains
Quinoa, amaranth, buckwheat and millet are not only loaded with vitamins, minerals, protein and fiber, but they are also satiating — meaning they help promote a feeling of fullness at mealtime. Swap super grains in place of cereal for a nutrient-dense start to the day.
- Matcha Green Tea
Matcha is rich in catechins, plant compounds that act as antioxidants, protecting the body from free radical damage. It also contains L-theanine, which promotes alertness while easing the effects of caffeine, making it an excellent alternative to coffee.