Why You Should Eat More of These 5 Superfoods

Superfoods for this Superwoman

Superfoods for this Superwoman

Today’s post comes from ((305)) junkie and dietitian Chelsey Amer, MS, RDN. Learn more about Chelsey’s nutrition practice and healthy food blog here. All advice written below is general nutrition information, not meant to substitute for an individual consultation with a dietitian.

Kale may have had its 15 minutes of fame, cauliflower is now the it food on fleek and who knows what’s coming next, but we can almost guarantee that what’s hot today will be not tomorrow. But trendy or not, some nutritional powerhouses deserve to be staples in your diet. These are what I call superfoods.

There’s no established scientific definition of a superfood, but what makes certain foods super is that they’re loaded with vitamins and minerals and usually antioxidants too, which, if we’re being real, you’re probably not eating enough of! These potent sources of good nutrition are essentially multivitamins in food form.

But what if you don’t like the hottest superfood taking over the health and wellness world? That’s OK! Most vitamins, minerals, antioxidants and beneficial nutrients can be found in a variety of foods, which why it’s so important to include a wide assortment of foods in your diet. And by diet I mean the food you eat not something you’re “on.”

The halo surrounding these foods may fade, but their magical nutritional superhero status is here to stay! In addition to loading up on a variety of fruits and veggies, start eating more of these fierce 5 superfoods...


Sweet Potatoes Carbs may get a bad rap but truth be told, we need ‘em to thrive. I mean, how else do you expect to get through all of those high knees in class? Sweet potatoes aren’t just loaded with starchy deliciousness they’re extremely versatile in the kitchen, easy to prepare, and CHEAP AF. One medium sweet tater contains enough eye health-boosting vitamin A to meet your daily quota, tons of immune-boosting vitamin C, plus more potassium per serving than a banana and almost 20% of your daily fiber needs! Aside from being absolutely delicious, why do you think sweet potato toast has taken over the internet?!

Sweet Potatoes

Carbs may get a bad rap but truth be told, we need ‘em to thrive. I mean, how else do you expect to get through all of those high knees in class? Sweet potatoes aren’t just loaded with starchy deliciousness they’re extremely versatile in the kitchen, easy to prepare, and CHEAP AF. One medium sweet tater contains enough eye health-boosting vitamin A to meet your daily quota, tons of immune-boosting vitamin C, plus more potassium per serving than a banana and almost 20% of your daily fiber needs! Aside from being absolutely delicious, why do you think sweet potato toast has taken over the internet?!

Lentils Probably the most underrated food in my opinion, lentils kill the nutrition game so you should start eating them weekly! One-half cup of cooked lentils provide half of your daily folate needs (essential for women of childbearing age!), one-third of your daily fiber needs (to help, ahem, move things along) and 20 percent of your daily iron needs (especially essential around that time of the month…). Plus, they’re a good source of plant-based protein with 9 grams per one-half cup! Not sure how to prepare ‘em? Follow this tutorial or rinse off the steamed pre-packaged lentils you can find in the refrigerator section of every supermarket and then make some delicious lentil ‘bolognese’ in under 30 minutes!

Lentils

Probably the most underrated food in my opinion, lentils kill the nutrition game so you should start eating them weekly! One-half cup of cooked lentils provide half of your daily folate needs (essential for women of childbearing age!), one-third of your daily fiber needs (to help, ahem, move things along) and 20 percent of your daily iron needs (especially essential around that time of the month…). Plus, they’re a good source of plant-based protein with 9 grams per one-half cup!

Not sure how to prepare ‘em? Follow this tutorial or rinse off the steamed pre-packaged lentils you can find in the refrigerator section of every supermarket and then make some delicious lentil ‘bolognese’ in under 30 minutes!

Chia seeds YUP, you can’t just eat the same seeds that helped grow your ch-ch-ch-chia pet, you SHOULD eat them! Chia seeds are loaded with fiber, protein and just as much heart-healthy omega 3 fatty acids as 4 ounces of salmon, so they totes deserve their superfood status! Plus, not to go #nutritionnerd out on you, but they’re a super cool food as well. These tasteless poppy seed lookalikes can absorb nine times their weight in liquid! That gelatinization transformation also occurs in your stomach so chia seeds will keep you full for hours. Try this basic chia pudding recipe or if you’re feeling adventurous try this blueberry version for an extra dose of antioxidants!

Chia seeds

YUP, you can’t just eat the same seeds that helped grow your ch-ch-ch-chia pet, you SHOULD eat them! Chia seeds are loaded with fiber, protein and just as much heart-healthy omega 3 fatty acids as 4 ounces of salmon, so they totes deserve their superfood status! Plus, not to go #nutritionnerd out on you, but they’re a super cool food as well. These tasteless poppy seed lookalikes can absorb nine times their weight in liquid! That gelatinization transformation also occurs in your stomach so chia seeds will keep you full for hours.

Try this basic chia pudding recipe or if you’re feeling adventurous try this blueberry version for an extra dose of antioxidants!

Green Tea Not to get all kumbaya on you, but start sipping a few cups of green tea daily to stay hydrated, prevent cancer and reduce your risk of heart disease too! The super-nutrient contained in green tea? Flavonoids! Flavonoids are a type of antioxidant -- something that reduces oxidative damage to cells -- that protect your body from chronic diseases and help reduce inflammation. Start sipping one cup of tea steeped for 3-5 minutes with a squeeze of lemon daily to start reaping the benefits of this super-drink ASAP!

Green Tea

Not to get all kumbaya on you, but start sipping a few cups of green tea daily to stay hydrated, prevent cancer and reduce your risk of heart disease too! The super-nutrient contained in green tea? Flavonoids! Flavonoids are a type of antioxidant -- something that reduces oxidative damage to cells -- that protect your body from chronic diseases and help reduce inflammation. Start sipping one cup of tea steeped for 3-5 minutes with a squeeze of lemon daily to start reaping the benefits of this super-drink ASAP!

Garlic OK, so maybe not before a first date, but you should start eating more garlic because it not only helps every meal taste better, but it’s also full of medicinal properties that will keep you in tip top shape! Garlic has been used for centuries to treat high blood pressure and as an anti-microbial, but consistent garlic consumption may even help prevent cancer and reduce inflammation thanks to the sulfur-compounds it contains. Listen to Hippocrates and let food be thy medicine!

Garlic

OK, so maybe not before a first date, but you should start eating more garlic because it not only helps every meal taste better, but it’s also full of medicinal properties that will keep you in tip top shape! Garlic has been used for centuries to treat high blood pressure and as an anti-microbial, but consistent garlic consumption may even help prevent cancer and reduce inflammation thanks to the sulfur-compounds it contains. Listen to Hippocrates and let food be thy medicine!


No matter how nutritious a food may be, if you dislike it, you won’t eat it often enough for it to be a superfood for you! So superfoods are personal. I can give you as many examples as you’d like of my favorites…but you must choose your SUPERSTAR!

P.S. – Looking for superfood recipes? Try Chelsey’s favorites: