10 Superfoods to Add to your Weekly Diet 2023
I hear the word ‘Superfoods’ left and right, as if it was a new category of food that I had totally missed growing up. Turns out, Superfoods are actually a new category of food, encompassing all foods that are “super” in nutrients, anti-oxidants or contain a super amount of goodness that you’d normally receive from a typical fruit, vegetable or protein.
I was immediately fascinated by this, researching how Superfoods work, what they are, how good are they actually for me and which ones I should be eating every day. According to Health.com, there isn’t technically a legal definition of Superfoods, but each of them have their own added benefits. I’ve broken down my 10 favorite Superfoods I try to eat every day, and what benefit they’ll have to your health and wellness if you start eating them regularly.
10 Superfoods to Add to your Weekly Diet
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1. Tomatoes
Who doesn’t love these year round, on pretty much anything (hint- pasta)? Tomatoes are PACKED with lycopene, an antioxidant that isn’t found in most other foods. Studies have shown it can reduce the risk of certain cancers, protect against harmful UV rays, and even lower cholesterol. Plus, they’re not expensive and you can get them anytime, anywhere.
2. Fish
Growing up always going to the beach I have a special love for eating fish and other shellfish. But did you know this coastal favorite is also loaded with omega-3 fatty acids? Don’t let the word fatty scare you either, this is the good kind of fat that your body needs, especially your heart. It’s also known to boost your mood! Keep an eye out for “Wild Caught” or “Local Fish,” these are the best kinds to purchase (even though they may be a tad more expensive).
3. Eggs
These are practically the easiest and cheapest Superfoods you can get at any grocery store or 10 Super foods to Add to your Weekly Diet
farmers market. Eggs offer protein, antioxidants AND vitamins needed to keep your wellness in check. They can be incorporated into any meal and go great for breakfast, lunch or dinner. Personally, there’s nothing better than farm fresh eggs on a Sunday morning- who doesn’t love egg whites with avocado toast and coffee?
4. Avocados
Moving right along to my favorite one- Avocados! Lately I have been bringing whole avocados to work and slicing them on top of my lunch for the day. Regardless of what I bring, avocados go great with almost anything. Plot Twist: Avocados are actually a fruit, not a vegetable. They offer fiber, vitamins and minerals and unlike other fruits actually you’re your body absorb other vitamins!
5. Oats
Breakfast will never be the same! Did you know having oatmeal in the morning can actually help you feel fuller, longer? Oats are known to fill you up and can actually help with managing weight loss, combating that 10:30 hunger strike and helping you get to lunch. Be careful though, ready-made oatmeal doesn’t have the same nutritional value as raw oatmeal. Make sure to buy oats and create your own oatmeal- try my favorite recipe from Quaker for Apple Cinnamon Overnight Oats.
6. Tea
Even though I am 100% addicted to morning coffee, tea is definitely my go-to afternoon pick me up. There are probably a million varieties of tea to choose from and they all contain antioxidants, which have been credited with a tons of health benefits. Drinking it unsweetened offers an alternative to water with almost no calories.
7. Black Beans
Spoiler Alert- a can of black beans is less than $1 at the grocery store. LESS THAN A DOLLAR. One cup of black beans contains 15 grams of protein and no saturated fats like you find in meats. I love adding black beans to rice, quinoa, pasta and of course the #1 winner- tacos. They offer a great vegetarian option to meat when you still want to get your protein fix.
8. Citrus
Do margaritas count? Believe it or not, fruits like oranges, tangerines, grapefruits, lemons and limes are all Super foods. With tons of Vitamin C and other vitamins, they’re essential to our health. Vitamin C is known help combat sickness, which is why your mom made you drink orange juice all the time growing up.
9. Herbs and Spices
Am I the only one who tries to put cilantro on everything? I love it! Herbs and spices are not only essential to adding flavor to meals, but they’re also Super foods. Fresh herbs like parsley, cilantro, basil, and mint are easy to add to any meal and bring little to no sugar, calories or salt. Dried spices like black pepper, cinnamon and cumin provide antioxidants and help preserve food longer.
10. Dark Chocolate
WHAT? You read that right. No way…yes! Dark chocolate is actually loaded with antioxidants and has shown to help lower blood pressure, cholesterol and reduce heart disease risk. The best dark chocolate to find is one with a high percentage of cocoa and no milk added, that will give you the best health benefits, plus it’s more concentrated so you’ll eat less to get your chocolate fix. Who knew??
