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A Fit Mom's Life

Fitness, Health & Well-being

Clean Eating, Health and Fitness, Healthy Living

15 Great Superfoods

April 14, 2015

A few weeks ago I shared 10 ways to detox your system to get your body back to proper working conditions.  Along with the simple steps you can take to detox, there are foods you should be eating to keep your system functioning properly.

Superfoods are so important to have in your diet. These 15 are some of the best to incorporate into your meals.

What is a superfood?

Superfoods are nutrient rich foods that have a large does of antioxidants, vitamins and minerals. Eating a diet rich in superfoods can help reduce the risk of chronic diseases, improve digestion and help you maintain a healthy body and mind, among other benefits.

A lot of people think superfoods and think gross tasting and boring foods.  But that is not the case if you know how to incorporate them smartly into your daily diet.

Here are my 15 favorite superfoods.

Blueberries: #1 on my favorite superfood list, blueberries are antioxidant rich, high in fiber and vitamin C, and are low in calories.  They support cardiovascular and brain health, and they taste delicious!

Quinoa: Gluten free, high in protein, fiber and iron, quinoa is a great substitute for rice.  Mix quinoa with veggies or protein for a healthy, filling meal.

Salmon: Salmon is rich in Omega-3s, which help reduce risk of heart disease.  It is also a great source of protein and iron, and is low in saturated fat.  Grab some canned salmon (Costco sells them in packs of 6 that are really good!) and add it to a spinach salad with an oil and vinegar dressing.

Greek Yogurt: Full of probiotics which are good for a healthy digestive system, greek yogurt can be used as a substitute for sour cream in cooking and baking.  It also may be more tolerable for people with dairy sensitivities.  I top mine with chia seeds for an extra boost of calcium and fiber.

Coconut oil: Coconut oil is rich in healthy fats and a great source of energy.  It can also help control hunger and burn more fat due to the medium-chain triglycerides.

Kale: In the last 5 years or so, people have really started to embrace kale as a superfood.  It’s not the best tasting vegetable in my opinion, but it’s rich in iron and has more vitamin K than any other whole food I can think of.  It has more iron than beef and more vitamin C than an orange!  We love to make kale chips with a little sea salt!

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Eggs: Eggs are a great source of protein and good cholesterol.  They contain 12 vitamins and minerals and support brain development and memory.  Make a batch of hard boiled eggs for an easy to grab snack!

Sweet potato: High in vitamin A, sweet potatoes are packed with fiber and antioxidants.  They contain vitamins A and C, potassium and calcium.  Substitute sweet potatoes for regular white potatoes at any meal.

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Avocado: Avocados are a great source of healthy fats and are rich in vitamins C, K, E, B, as well as potassium (more potassium than a banana actually).  They are full of heart-healthy monounsaturated fats and can help reduce your cholesterol.  Little A loves eating avocado plain, and I like to add them to my salads and make fresh guacamole.

Chia seeds: Did you know chia seeds actually have more calcium than a glass of milk?  They are rich in Omega-3s, antioxidants, fiber and other minterals.  They can also help you feel fuller longer.  Try them in a smoothie or on yogurt.

Pumpkin:  Pumpkin is not a food that people look to often for daily nutrition.  But pumpkin is actually veryhigh in antioxidants and vitamin A, as well as vitamins C and E.  It is also said to support your vision and eye health.  I love making pumpkin smoothies with vanilla protein powder, almond milk and a dash of pumpkin pie seasoning.

Green tea:  Green tea is antioxidant rich and contains less caffeine than coffee, but still provides you with a boost of energy.  It contains L-theanine, which can help relieve stress and has also been linked to lowering blood pressure. (source)

Flaxseed: The hubby and I have been eating flaxseed for a few years now, and it’s benefits are abundant.  It contains Omega-3s that support heart health, fiber, and more lignans than any other plant (lignans help regulate hormones in women, improve prostate function in men, and have been shown to help cardiovascular health.  Source).

Spinach: Spinach is high in iron, which a lot of women don’t get enough of in their daily diets.  It is rich in vitamins A, C and K, as well as a great source of magnesium and vitamin B2 (riboflavin), which is crucial for nutrient absorption.  Spinach salads are my absolute favorite.  I add chicken, dried cranberries and a little dressing.  It’s my favorite go to lunch.

Nuts: Nuts are one of my favorite foods for heart-healthy fats.  They a great source of protein and fiber, but make sure you keep the portions in control due to the high fat content.  My favorites are almonds, walnuts, pistachios and pecans.

There are many more superfoods out there, but these are some of my favorites.  These foods are readily available at your grocery store and easy to incorporate into your daily diet.

Question of the day: What are some of your favorite superfood recipes?

15 great superfoods that will keep your body and mind healthy.

Have a great day love bugs!

by Tiffany 

About Tiffany

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previous article: Fresh Strawberry Muffins, Muffin #5
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Comments

  1. Biana @Blovedboston says: April 14, 2015 at 5:39 am

    The only super foods I haven’t yet tried are flaxseeds and chia seeds!! I am so into eating healthy now especially after our food scare this past weekend! xo, Biana – BlovedBoston

  2. Caroline says: April 14, 2015 at 6:10 am

    Yum! We eat it all except greek yogurt! Have you ever done goji berries, maca powder, or wheat grass? Those are all great ones too!!

    • Tiffany says: April 14, 2015 at 8:27 am

      Yes! I’ve had those as well. Love Goji berries!

  3. Jaelan says: April 14, 2015 at 6:31 am

    Ah! This is such a great list. I need to be eating more of these foods. Stumbled!

  4. Kelli {A Deeper Joy} says: April 14, 2015 at 6:55 am

    Yum! I love every single one of those except for Greek Yogurt because of the lactose. But I probably eat the others really often. I put chia seeds in my smoothie every morning! Have you seen the bag of quinoa/kale mix in the freezer section at Costco? I just bought it and LOVE it! I also bought a bag of the kale/broccoli/brussel sprouts salad mix. It’s so good with the cranberries and nuts!

  5. Paige Allison (@anuncomplife) says: April 14, 2015 at 7:38 am

    Yes! Love this list. I’d add that not all salmon is created equal – wild caught (the really bright orange flesh) is where the nutrients are. I think Mind Body Green had an article on this – that farm raised stuff was so depleted of omegas and nutrients it was like eating a high fat meal… And that’s it. Crazy huh?! Bummer is the wild caught is about 3x as much as farm raised. Sigh.

  6. Jennifer | The Deliberate Mom says: April 14, 2015 at 11:14 am

    Oooh, yes! All great superfoods!

    I haven’t mastered the whole quinoa thing… I can never make it taste savory. I love blueberries with anything and will frequently juice a few of these together (blueberries with spinach and a bit of flax… yummy)!

    I’ve been making my own crackers lately – they have chia seeds, sesame seeds, and sunflower seeds in them and they’re so good! I found the recipe in the I Quit Sugar book.

    Thanks for sharing!

    Scheduled this post to be pinned to my Deliberate HEALTH board!
    xoxo

  7. Sarah (Ruffles and Rain Boots) says: April 15, 2015 at 8:23 am

    Love this list – it’s a lot of what we eat right now except for the pumpkin. I’ve never tried a pumpkin smoothie and it’s something I’ll definitely have to remedy soon!

    I just discovered (albeit a bit late) the “Cruciferous Crunch” mix from Trader Joe’s. Have you had this? Adding a bit of avocado, sunflower seeds, and a dash of lemon garlic dressing makes it an amazing light meal packed with TONS of good-for-you stuff.

  8. Emily says: July 16, 2015 at 6:35 am

    Great list! I love it all…except salmon & avocado. I wish that I liked both as I know how healthy they are. Maybe someday my tastes will change!

    • Tiffany says: July 17, 2015 at 7:35 am

      No avocado Emily?! Oh my goodness. It’s one of my favorites. Mainly I like guacamole though, haha!

  9. Sara | mumturnedmom says: July 16, 2015 at 9:27 am

    This is a great list, and I’m pleased to see that a lot of them appear on our weekly shopping list already! I have been meaning to add flaxseeds into the mix, must do that!

  10. Kirsten Toyne says: July 16, 2015 at 12:45 pm

    This is great. We eat most of these but I had not heard of chia seeds yet. I will look into them.

  11. Kelsey Ferguson says: July 17, 2015 at 5:46 am

    Love this! I make homemade granola bars for me and the kids, and it includes a few of these ingredients. The nuts, coconut oil, and flax seed! We may add a couple of chocolate chips, too… so it may defeat the purpose! 🙂

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