We’re not sure what exactly qualifies an ingredient to be a “superfood,” but we do know that we want these nutritious items in our diets. While almost all whole foods have lots of nutritious benefits, superfoods have more than most. It’s not always easy to get some of them into your diet, though. Luckily, there are a few superfoods that are easy to add into almost any dish. Make sure to pick these up next time you’re at the grocery store:
Chia Seeds
Chia seeds are a wonderful vegetarian source of protein and fat. They’re particularly known for their high omega-3 content, which is a super important fatty acid to have in your diet. Adding omega-3s into your diet can reduce inflammation in the body, according to the University of Maryland Medical Center, helping to protect you against chronic diseases such as arthritis, cancer and type 2 diabetes.
Don’t wait for recipes that call for chia seeds. Simply sprinkle them on everything: salads, bowls of oatmeal, sandwiches, smoothies, you name it! They’re a particularly wonderful addition to yogurt, as they provide some extra crunch.
Spinach
Spinach is a nutritional powerhouse. In addition to being a great plant-based source of protein, it’s high in fiber, calcium, iron, magnesium, potassium and folate.
There’s a reason why spinach is the most popular leafy green. It’s extremely versatile and has a mellow, crowd-pleasing taste. Add it to every salad and sandwich you make, blend it with your favorite fruit for a delicious smoothie (it will taste more like the fruit than the spinach, we promise!), or process it with nuts or avocado to create delicious pestos and other sauces.
Bone Broth
If you’re not vegan or vegetarian and you don’t currently cook with a homemade bone broth, you might want to start looking into it. Believe it or not, bone broth is incredibly nutritious. It contains glucosamine, which helps protect the bones and joints. It’s also rich in phosphorus, magnesium and calcium, a cocktail of nutrients that may support immune system health. Finally, it’s very rich in collagen, a protein that helps us stay looking and feeling young and healthy. Seniors especially may want to consider adding bone broth to their diets, as collagen production decreases with age.
To make bone broth, simply ask your local butcher for whatever bones he or she has lying around. Shape magazine says that you’ll probably get lots of discarded bone types, like feet, oxtail, necks and ankles. Put the bones in a large pot, add your favorite veggies for flavor (and even more nutrients) and cover with water. Simmer for one to three days, and you’ll have a super nutritious concoction that you can use for soups, drinks or sauteing. Freeze the broth in an ice tray and use a cube whenever you cook to boost the nutritional content of your meal.
Avocado
Oh avocado, how we love you. This delicious, rich fruit has been very en vogue for a few years now, and for good reason—it’s rich in healthy monounsaturated fat, as well as fiber and potassium.
Avocado tastes great on almost anything. Try it on sandwiches, in salads, in bowls of chili or other soups, or spread atop your protein source at dinner time. Add it to smoothies, or use it as a base for making vegan ice cream. Process it with olive oil, garlic and lemon for a delicious pasta sauce. If you love a food already, chances are you’ll love it even more with some avocado on top.
Blueberries
Blueberries are one of those fruits that it’s difficult to eat too much of. Blueberries are low in sugar, extremely rich in antioxidants and phytonutrients, and contain fiber, phosphorus, folate and vitamin C.
If you’re trying to boost your intake of blueberries, the best time to add them into your diet is at breakfast. They go great in cereals, smoothies and bowls of oatmeal or yogurt. Come lunch or dinner, they make a painless addition to salads. Or, eat them after dinner with some fresh organic cream for a nutritious dessert.