September 26


By Richard East

September 26, 2021

Diet, Health, Lifestyle, Nutrition


Superfoods to Get all the Nutrients You Need

Not only can you get your important vitamins and minerals from supplements, but you can also get them from natural food sources. An easy thing to do is look at superfoods that contain these nutrients, since they tend to be higher in vitamins and minerals. Here are some superfoods that are amazing for giving you the nutrients your body needs.


The first superfood on the list to get all the vitamins and minerals your body needs is almonds. There are many nuts and seeds that are considered superfoods, and almonds are definitely included. Just a single serving of almonds can provide nearly 15 percent of how much vitamin E you need in a day. Almonds also contain fibre and protein, both of which are essential for a healthy lifestyle. You can have raw almonds, use slivered almonds on salads, or have a piece of fruit with almond butter.


Blueberries are one of the best fruit superfoods because of how many antioxidants they contain. You will get protection from illness and infections, improve your vision, and have better brain function when you have enough blueberries in your diet. These are also great for anti-aging purposes. Blueberries are also loaded with vitamins and minerals, so you really can’t go wrong. It is easy to add blueberries to your diet by enjoying them as a snack, topping oatmeal or cereal, or adding blueberries to your morning smoothie.


While often considered a vegetable, this is actually a fruit with a big seed in the middle. Avocados are superfoods that are delicious, provide an excellent healthy fat for your diet, can fill you up, and contain important nutrients. In terms of healthy fats, this truly is one of the best ones you can get in your diet. You can enjoy avocado toast in the morning with whole grain bread, add some avocado to green smoothies, have it on sandwiches, or make some guacamole and dip veggies in it.

Fish Oil

Those omega-3 fatty acids that you hear about are really important for both physical and mental health. Not having enough healthy fats like fish oil often leads to anxiety and depression, not to mention the toll it takes on your physical health. If you want more omega-3s, you can look for a superfood like fish oil. This comes from oily, fatty fish like salmon, mackerel, and tuna. If you don’t enjoy eating fish, you can also get it from different types of nuts and some veggies.

Here are some Low-carb Superfoods in case you are following a Low-carb diet.


These are about moderate in their carb amounts, which is why you should pay close attention to the quantity you have. However, as far as superfoods go, parsnips can definitely be added to your rotation if you are on a low-carb diet. The great thing about parsnips is that their flavor resembles potatoes, so you can make parsnip chips or fries and have a lower-carb version than with regular white potatoes. For a cup of sliced parsnip, it is about 17 net carbs after the fibre content.


As far as greens go, most of them are going to be low-carb and are appropriate for any low-carb or Keto diet. Kale is considered a superfood, so you should try to add it to your diet whenever you can. It isn’t the lowest carb green, but there are only 6 carbs in a cup of kale, so it’s not bad when putting together a salad.


If you are looking for a fruit you can have that is also on the low-carb side, try cranberries. These are a very popular fruit to have as a superfood, and since it is a berry, it is going to be lower in carbs than most other fruits. For a cup of cranberries, there are 10 carbs, but you can enjoy a lower amount and reduce that quite a bit.


Cauliflower is the ultimate low-carb food, and is also a superfood that is readily available. There are only 5 carbs in a cup of cauliflower, so it is really low in carbs. There is vitamin C in cauliflower, plus it can help lower your cholesterol. It is great for substituting potatoes or rice in your low-carb meals.

Butternut Squash

This squash is a little sweet and tastes great with various flavours and spices. It is often combined with pumpkin or fruits like apples and pears. It is also a good source of omega-3 fatty acids.

Try and fit some of the above into your daily diet. We have discussed healthy snacks and clean eating so look at the above and see what we could use to achieve this. Almonds and Blueberries are both great snacks and fit perfectly into a busy schedule. Easily prepped and carried around all day. Avocados are great in the morning especially with some protein such as poached eggs or similar.

Make it your mission to fit some of the above foods into your diet and try and do this each week.

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