Top 10 superfoods you should add to your grocery list
No single food item can check off the list of essential nutrients, so variety is key. This article will help you decide what superfoods you should add to your weekly grocery run, and how you can include them in your regular diet.
1. Dark leafy greens (Kale, Swiss chard, Collard greens, Turnip greens, Spinach)
Dark green leafy vegetables (DGLVs) are full of nutrients, such as iron, zinc, folate, calcium, fibre, magnesium and vitamin C. The substances in DGLVs remove free radicals from the body before they become harmful, acting as antioxidants for the body . The anti-inflammatory compounds called carotenoids found in DGLVs can inhibit the growth of certain types of cancer . Another amazing part of eating DGLVs is their ability to reduce your risk of illnesses including type 2 diabetes and heart disease.
Uses: Some people do not like DLGVs plain due to their taste, which is often bitter. Include them in your soups, salads, smoothies, stir-fries
2. Berries (raspberries, strawberries, blueberries, blackberries, cranberries)
While all differing in nutritional value, berries are low-calorie, high in fiber, and full of vitamins and minerals. Berries also have a huge amount of antioxidants that help fight against cancer-causing free radicals, and reduce heart disease . Berries are effective in treating immune and digestive-related illnesses when used alongside medicinal treatment.
Uses: The natural sweetness of berries make them very versatile. You can include them in your smoothies, cereal, dessert, salads, or enjoy them just on their own. If fresh berries are not in season, use frozen berries in your smoothies and recipes.
3. Avocados
Avocados are a nutrient-dense food, containing nearly 20 vitamins, nutrients, and Phytonutrients. An entire avocado contains 14% of the daily recommended magnesium amount . Magnesium helps regulate blood pressure and blood sugar, and not having enough magnesium is known to increase the risk of type 2 diabetes . Avocados contain fibre, as well as polyunsaturated and monounsaturated fats, which are good for your heart. According to the American Heart Association, replacing saturated fat sources (e.g. butter), with healthy fat sources (such as avocados), can help reduce the risk of heart disease.
Avocados are also a “nutrient booster” by helping to increase the absorption of fat-soluble nutrients like vitamin A. Vitamin A is involved with immune function, vision, and cellular function.
Uses: try combining avocados with foods rich in vitamin A to improve absorption, such as sweet potatoes, spinach, mangoes, and carrots. Avocados taste great in dips, spreads, salads, sandwiches, or even on its own.
4. Nuts and seeds (almonds, pecans, pistachios, walnuts, cashews, macadamia nuts, sunflower seeds, pumpkin seeds chia seeds, flaxseeds, hemp seeds)
Nuts are a good source of plant protein, heart-healthy fats, and are packed full of fibre. They also contain monounsaturated fats, which may be a factor in protecting yourself against heart disease. Nuts and seeds contain various compounds with antioxidant and anti-inflammatory properties, protecting the body from oxidative stress (https://pubmed.ncbi.nlm.nih.gov/22153059/). Even though nuts and seeds are very dense in calories, some nuts can help with weight loss when added to a healthy diet.
Uses: Add a handful of nuts in your yogurt or oatmeal for breakfast. Try different types of nut butters such as peanut (technically a legume), almond, or cashew. Nuts also taste great with cooked veggies or salads.
5. Eggs
Eggs are full of nutrients such as choline, B vitamins, zinc, selenium, vitamin A, phosphorus, and iron. Vitamin A, vitamin B-12, and selenium in eggs are important in keeping the immune system healthy . Eggs are a great source of inexpensive, high-quality protein. Eggs have 2 important antioxidants: lutein and zaexanthin. They are known to protect eye health and vision. Some are concerned over the egg yolk’s high cholesterol level, but research has shown that eating 6-12 eggs per week does not increase heart attack or diabetic risk. Actually, eating eggs could increase ‘good’ high-density lipoprotein, leading to a favourable reduction in heart disease risk.
Uses: Eggs have a huge variety of ways to be cooked. They can be made into an omelet, scrambled, hard boiled, poached, fried, or baked. Add vegetables such as onions, garlic, mushrooms, corn, herbs, or spinach to the eggs you’re cooking for an added nutrient boost.
6. Legumes (beans, lentils, peas, peanuts, alfalfa)
Legumes are rich with nutrients, including B-group vitamins, iron, calcium, folate, phosphorous, zinc and magnesium. Legumes contain antioxidants, and are low in cholesterol. Legumes offer various health benefits, such as improved type 2 diabetes management and reduced cholesterol and blood pressure. The high protein content in legumes makes you feel full for longer, which can lead to healthy weight loss/
Uses: legumes can be added to salads, soups, casseroles, and chili. Legumes can also be blended to create pastes, such as hummus.
7. Fish
Fish is full of protein and rich in healthy fats, unlike many animal products that can increase heart disease risk, such as red meat and processed meats. Fish strengthens your immune system, is low in fat, and is a good dietary source of Vitamin D. The omega-3 fatty acids found in fish help prevent heart disease and stroke, treat depression and improve brain function.
Uses: You can buy fish frozen, fresh or canned, and you can bake it, grill it, or fry it. Fish with the highest omega-3 content are salmon, tuna, mackerel, sardines, anchovies, trout, and herring. You should be consuming at least 2 servings of fish per week.
8. Olive oil
Olive oil is natural, extracted from the fruit of olive trees. Olive oil is a great source of polyphenols and monosaturated fatty acids, which contribute to reducing the risk of heart disease and diabetes. The vitamin E and K in olive oil are antioxidants that prevent cellular damage from oxidative stress.
Uses: Olive oil is one of the staple foods in a Mediterranean diet. Olive oil can be used in place of butter or margarine when cooking pasta, rice, or sautéing. You can also use olive oil as a dressing in your favourite salads.
9. Yogurt
Yogurt has many great nutrients contributing to better health. The calcium in yogurt contributes to healthy bones, high-quality protein helps build and repair muscles, and the vitamins and minerals are essential for proper body functioning. Yogurt contains live cultures called probiotics, which protect the body from other harmful bacteria, and aid the digestion of lactose found in yogurt. The conjugated linoleic acid in yogurt stimulates your immune system, and has anti-carcinogenic properties.
Uses: Try buying plain, unsweetened yogurt, then add your sweetener (e.g. honey). You can have yogurt with granola, fruit, and nuts, or use it in place of sour cream in dips and sauces.
10. Garlic
Garlic is a food that is closely related to leeks, onions, and shallots, and it has been used for medicinal purposes for centuries. Garlic is a low-calorie plant food packed full of nutrients, such as manganese, vitamin C, vitamin B6, selenium, and fibre. Garlic is known to boost your immune system, as well as reduce cholesterol and blood pressure . The sulphur compounds in garlic may assist in preventing certain types of cancer. Garlic also contains antioxidants, which may help prevent Alzheimer’s disease and dementia .
