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NUTRITION

14 Delicious, Every Day Superfoods to Add to Your Diet

"Superfoods" For The Win

Althoug not scientifically classified as "superfoods", these foods are superb in our minds!

"You are what you eat" is probably one of the most used phrases in the food health industry, and for a good reason.

To achieve good health and well-being, we must nourish our bodies from the inside.

Many of us already follow or at least attempt to follow a healthy and balanced diet. But can we incorporate even more nutrient-rich foods into our diet?

The answer is – yes! Adding superfoods to your diet will most certainly increase the nutritional density of your diet.

Many healthcare professionals argue that the term superfoods was coined as a marketing term by the food industry.

This led to the false idea that a single 'superfood' can prevent disease and significantly improve health.

Although incorporating these foods into your diet will certainly not cure or prevent diseases, it is important to understand their value in improving health, especially when combined with a balanced diet.

Superfoods contain higher amounts of minerals, nutrients, and antioxidants. They boost health and add flavor to meals—a win-win!

As you know, at Country Life Natural Foods, we are all about a healthy diet and lifestyle. And if we can do anything to improve it even more, why not?!

Let’s take a look at ten every day "superfoods" you can easily add to your diet and how they benefit your health!

10 SUPERFOODS TO ADD TO YOUR DIET

1. BERRIES

Berries are a great source of vitamins C and K, nutrients, fiber, and antioxidants.

Some of the most common berries include raspberries, strawberries, blueberries, blackberries, and cranberries.

Not only do they add enormous nutritional value, but they are also known to improve digestion.

Berries can easily be incorporated into your diet by adding them to your breakfast, smoothie, or salad. Dried berries are also fantastic as a mid-morning or afternoon snack.

We have some delicious dried berries for you HERE.

2. DARK LEAFY GREENS

Common dark leafy greens include Kale, Swiss Chard, Collard Greens, Turnip Greens, and Spinach.

These green superfoods are an excellent source of folate, zinc, calcium, iron, magnesium, Vitamin C, and fiber.

As a bonus, these dark leafy greens have very few carbohydrates, sodium, and cholesterol.

You can add these greens to any salad or vegetable dish. They especially work well in smoothies.

3. Edamame Beans

Edamame beans are a protein-rich plant-based food and snack with numerous health benefits. These beans are known as immature soybeans and are usually sold while encased in their pods.

These green-colored beans contain significantly high amounts of vitamin K1 and folate. Adding them to your diet will also help reduce cholesterol and the risk of breast and prostate cancer.

Edamame beans can be added to soups and salads or enjoyed as a snack.

4. Black Beans

Black beans are often considered a superfood due to their impressive nutritional profile and numerous health benefits.

Black beans are an excellent source of plant-based protein, making them a valuable addition to vegetarian and vegan diets. They are also high in dietary fiber, including both soluble and insoluble fiber, which helps with digestive health, lowers cholesterol levels, and stabilizes blood sugar levels.

They also contain various antioxidants, including flavonoids and polyphenols, and are a good source of several vitamins and minerals, including folate, iron, magnesium, potassium, and zinc.

You can shop for all beans and lentils HERE.

5. Flaxseed

Flaxseed is a plant-based superfood high in fiber and an excellent source of healthy omega-3 fatty acids.

These nutty-tasting seeds can be eaten on their own or crushed and cold-pressed to release flaxseed oil.

Thanks to its high fiber content, flaxseeds can help with digestive issues like constipation and lowering cholesterol levels. In addition to this, flaxseed will also assist with weight management and improving insulin sensitivity.

Add to hot or cold cereals, casseroles, sauces or salads.

You can get organic flaxseeds HERE

6. Chia Seeds

Chia seeds are the edible seeds of Salvia hispanica, a flowering plant in the mint family native to central and southern Mexico.

Chia seeds contain several components that may prevent various chronic diseases. Two tablespoons of chia seeds (1 ounce or 28 grams) contain about 140 calories, 4 grams of protein, 11 grams of fiber, 7 grams of unsaturated fat, and 18% of your daily calcium needs.

Chia seeds can be added to desserts, breakfast cereals, or enjoyed in a smoothie.

Find chia seeds HERE

Stock up on all other seeds HERE

7. Avocado

Avocado is a wonderfully tasty and highly nutritious addition to any diet.

Eating avocado may reduce your risk of heart disease and diabetes and is also linked to reducing inflammation in the body. Other health benefits associated with avocados include osteoarthritis relief, fetal health support, and reducing depression risk.

Avocados can be enjoyed on their own or as an addition to any salad or wrap. Many chefs in the vegan food industry even use avocados to make chocolate mousse and chocolate brownies!

TRY THIS RECIPE: Teriyaki chickpea avo toast

8. Sweet Potatoes

Sweet potatoes are a very versatile, nutritious and delicious root vegetables.

The sweet potato is packed with medicinal benefits and contains many nutrients. It's definitely a healthy, staple pantry item!

Scientists have determined that sweet potatoes contain anti-inflammatory, anti-diabetic, and anticancer properties.

Sweet potatoes are packed with vitamins A, C, and B6. They also contain minerals including potassium, calcium, and magnesium while providing 142 calories, 32 grams of carbohydrate, and 5 grams of heart-healthy fiber.

TRY THIS RECIPE: Garbanzo and roasted sweet potato salad

9. Walnuts

Yes, we are nuts about nuts! And walnuts are indeed super when it comes to nuts.

Walnuts are one of the richest plant-based sources of alpha-linolenic acid (ALA), a type of omega-3 fatty acid essential for brain and heart health and for reducing inflammation in the body.

They also contain various antioxidants, including polyphenols and vitamin E, which help protect cells from oxidative damage caused by free radicals.

And they provide essential minerals such as magnesium, phosphorus, and manganese, which are essential for bone health, energy metabolism, and overall well-being.

Buy your walnuts HERE!

READ MORE: 6 Reasons to grab some walnuts

10. Quinoa

Quinoa is a gluten-free seed and low-carb rice substitute with a long list of health benefits and uses.

Quinoa acts like a whole grain but it is essentially a seed from a weed-like plant called goosefoot, closely related to beets and spinach.

Quinoa has an excellent nutrition base and is considered a great source of fiber, protein, B vitamins, and iron. One cup cooked provides about 8 grams of protein and 5 grams of fiber.

Unlike some plant proteins, quinoa is a complete protein. Meaning that it contains all nine essential amino acids that our bodies cannot make on their own.

Replace rice or pasta with quinoa in any dish as a healthier alternative.

Find organic quinoa HERE

TRY THIS RECIPE: Healthy quinoa crunch bars

11. Garlic

What would life be without the yummy flavor and aroma of ginger?? Garlic has been considered a superfood for centuries due to its numerous health benefits and medicinal properties.

Garlic contains various bioactive compounds, the most notable being allicin. Allicin is formed when garlic is crushed or chopped, and offers antimicrobial, antibacterial, antiviral, antifungal, and immune-boosting properties, making garlic a potent natural remedy for combating infections.

Furthermore, garlic can promote digestive help, by stimulating the production of digestive enzymes and supporting the growth of beneficial gut bacteria.

Buy organic garlic powder HERE

12. Turmeric & Ginger

Due to their potent medicinal properties, turmeric and ginger have gained widespread recognition as superfoods.

Turmeric contains an active compound called curcumin, a powerful antioxidant and anti-inflammatory agent, beneficial for combating oxidative stress and inflammation in the body.

This potent root vegetable has been used for centuries in traditional medicine to alleviate joint pain and inflammation since curcumin may help reduce pain, stiffness, and swelling in individuals with osteoarthritis and rheumatoid arthritis.

Ginger contains bioactive compounds, such as gingerol, that have strong anti-inflammatory effects. Regular consumption of ginger may help reduce inflammation in the body, which is linked to various chronic diseases, including heart disease, cancer, and arthritis.

Ginger also contains antioxidants and antimicrobial compounds that help strengthen the immune system and protect against infections.

Buy ground organic turmeric HERE

Buy ground organic ginger HERE and these yummy GINGER SLICES

13. HERBAL TEA

Herbal teas contain a blend of spices, herbs, medicinal plants, and fruits such as chamomile, ginger, lavender, peppermint, and elderberry. These herbs and medicinal plants add beneficial properties making herbal teas a healthy alternative to medicine to treat ailments naturally.

Most herbal teas don't contain any caffeine, which is perfect for those who want a warm, comforting drink without the caffeine side effects.

Herbal teas have numerous benefits, including strengthening the immune system, helping with digestion, helping with sleep, can fight chronic diseases, and assisting with weight loss. Read more HERE on various herbal teas and their benefits.

Get your tea fix HERE.