Even if you’re familiar with the term “superfood,” you may be fuzzy on what exactly these nutrient-packed foods are and how you can fit more of them into your daily diet. This article will go into depth about some of the best superfoods to support your healthy lifestyle – and provide recipes for sumptuous smoothies using some of the top selections.
What are Superfoods?
Beyond a fancy marketing term, superfoods are foods (usually plant-based, but also some fish and dairy), that contain an impressive amount of fiber, vitamins, minerals, digestive enzymes, amino acids, phytonutrients, omega-3 fatty acids, and more. Whereas many healthy foods contain two or three major nutritional properties, superfoods often contain 12 or more!
What are the Health Benefits of Superfoods?
Eating superfoods may offer the following health benefits:
- Improve digestive health
- Assist with weight loss by promoting satiety
- Support healthy cholesterol levels
- Bolster the immune system
- Regulate metabolism
- Reduce inflammation
- Protect organs from toxins
- Help protect against disease (including cardiovascular disease)
Top Superfoods to Add to Your Grocery List
Superfoods exist across many food categories, with many of them being plant-based. See our list of the best superfoods by category, below:
Greens
Spinach, kale, collard greens, Swiss chard, wheat grass, mustard greens, bok choy, broccoli, asparagus, sprouts (especially broccoli sprouts), seaweed.
Other Veggies
Sweet potatoes, shiitake mushrooms, beets, cauliflower, pumpkin, cabbage.
Fruits
Avocado, Olives, Coconuts, Tomatoes, Dragon Fruit, Acai Berries, Goji Berries, Blueberries, Blackberries, Strawberries, Cranberries, Apples, Kiwi, Watermelon, Pomegranate.
Grains/Legumes
Black Beans, Lentils, Steel-Cut Oats, Brown Rice.
Nuts and Seeds
Quinoa, walnuts, almonds, pistachios, flax seeds, chia seeds, hemp seeds, nut and seed butters.
Protein
Salmon, eggs.
Dairy
Greek yogurt (unsweetened), kefir (unsweetened).
Oils
Olive, coconut (and MCT Oil), hemp, avocado, flaxseed, almond.
Herbs
Black garlic, ginseng, nettle, aloe vera, echinacea, basil, ginkgo biloba.
Spices
Cinnamon, ginger, turmeric.
Other
Raw cacao (cacao Or cocoa powder), black and green tea, bee pollen, honey and royal jelly.
How Can You Get More Superfoods Into Your Diet, Daily?
In reading the list above, you may now realize that there are many more superfoods than you previously imagined! But it still can be hard to load up on them on a busy schedule. In today’s fast-paced world, many people reach for overly-processed and packaged foods instead of fresh, whole foods, like all of the ones listed above.
But what if you made a radical shift in your eating habits? What if instead of reaching for a bowl of cereal for breakfast, you had half a sweet potato topped with chia seeds, coconut flakes, and cinnamon? Or, some steel-cut oatmeal with a variety of superfood fruits, nuts and seeds? You could cook up some quick eggs in coconut oil, and add chopped avocado, tomato and spinach. Once you’re open to new ideas, the options are truly endless!
But it all starts with a change in mindset. In America, most people reach for “fast” foods which are typically unhealthy, sugar-laden selections. But what if there were fast, yet healthy choices?! We have a suggestion for how you can super-charge your days with superfoods on a busy schedule…
Meal Replacement Shakes: Superfoods On-The-Go
If you aren’t familiar with meal replacement shakes, they’re simply meal replacements that you can mix up in seconds and take with you on-the-go. They contain protein powders with high-quality proteins, good fiber, vitamins, minerals, probiotics and more. And the best meal replacement shakes will also include superfood blends – making them a fantastic way to get superfoods on a busy schedule.
Speaking of meal replacement shakes, you can also use the protein powders to make delicious smoothies. Just add a scoop of your favorite flavor protein powder into any smoothie recipe to get additional protein and nutrients. Not sure which protein shake powder to choose? Try our comparison tool to see top shakes side by side!
Here are some of our favorite superfood smoothie recipes to try today…
1) Blueberry Coconut Smoothie
Tip to add more superfoods: Sprinkle some chia or flax seeds on top after mixed.
2) Golden Milk Turmeric Smoothie
Tip to add more superfoods: Top it off with some cinnamon or ginger.
3) Pineapple Kale Banana Smoothie
Tip to add more superfoods: Switch out the water for almond or coconut milk.
4) Chocolate Peanut Butter Keto Shake
Tip to add more superfoods: Toss in some steel-cut oats before mixing for extra thickness.
5) Berry Dragon Fruit Smoothie
Tip to add more superfoods: Switch out the strawberry yogurt for plain, Greek yogurt.
6) Blueberry Avocado Banana Smoothie
Tip to add more superfoods: Sprinkle with coconut flakes or chia seeds after mixed.
7) Strawberry Banana Quinoa Smoothie
Tip to add more superfoods: Add in more berries (blueberries, blackberries, goji or acai).
The other thing to remember when it comes to superfood smoothies is that plant-based protein powders will typically contain more beneficial superfoods than whey-based. For instance, the #1 rated shake on this site, 310 Shake, includes a protein blend with brown rice, pea and hemp, plus a variety of additional superfoods.
Read all of our in-depth shake reviews to find the best meal replacement shake for you, and start mixing up your own superfood drinks today!
Sources:
https://www.greenmatters.com/food/2018/08/08/Z1k6Bel/what-are-superfoods
https://integrisok.com/resources/on-your-health/2019/march/the-health-benefits-of-superfoods
https://universityhealthnews.com/daily/nutrition/what-are-superfoods/
https://www.avogel.co.uk/food/what-are-superfoods-the-ultimate-guide/
https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/get-smart-about-superfoods-infographic
https://www.eufic.org/en/healthy-living/article/the-science-behind-superfoods-are-they-really-super
https://www.livescience.com/34693-superfoods.html
