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Discover simple and effective ways to add superfoods to your diet. From leafy greens to ancient spices, our experts share easy tips to nourish your body and support a well-rounded, health-informed lifestyle.
Contents
What makes a Superfood?
For the purpose of this article, we define superfoods as any nutritionally dense food that is beneficial in creating a well-rounded diet. Read below to hear what our experts have to say about their favorite superfoods, and how you can incorporate them in your diet to live a more health-informed lifestyle.
Experiment With Different Greens
My favorite superfoods are greens such as kale and dandelion greens. They are so simple yet often overlooked! The easiest ways for people to incorporate more greens into their daily life is to experiment with several different varieties until they find the ones they like. There's no use trying to get someone to eat kale when they can't stand the taste!
Acquiring a taste for greens can take a bit of time because they are often bitter and can be tough to digest thanks to all that fiber. I often recommend my client start with what they're used to, eat more of that, and then expand as they are able. For example, one of my clients only ate iceberg lettuce in her salads, but she didn't eat it much because she found salads incredibly boring. Of course! Iceberg lettuce doesn't have much taste. I encouraged her to ask for spinach the next time she ordered a salad. And then, once she was used to that taste, I encouraged her to add a little kale and arugula. Arugula has a peppery and slightly spicy taste. It's unexpected and can pack a huge flavor punch. She loved it!
There are other ways to add in more greens to your life besides salads. You can make a homemade pesto using arugula or another green instead of basil for a different taste. Or add greens to the water last when cooking pasta. And you can "hide" greens in things like soups, sauces, and smoothies. It's all about finding ways to make eating healthy work for you and your family!
Lindsay Little, Holistic Nutritionist, Full Bloom Acres Wellness
Don't Skip the Spices
My favorite superfoods? Spices! Turmeric, clove, cinnamon, and other powerful spices are packed with antioxidants and bioactive compounds that support overall health.
The easiest way to incorporate them into daily life? I add them to my homemade longevity tea and, of course, into Nourish pudding! Both serve as a great superfood base, making it effortless to get a daily dose of these nutrient powerhouses.
For instance, I love adding 1 tsp of Ceylon cinnamon to my Nourish pudding for its natural sweetness and blood sugar-balancing benefits. In my longevity tea, I steep 1/2 tsp of turmeric, a pinch of black pepper (to boost absorption), and a clove—creating a warming, anti-inflammatory blend that supports metabolic and cognitive health. Small additions, big impact!
Arianna Beetz, Certified Nutrition Coach and Founder, Nourish Superfoods
Try Amla For A Health Boost
Amla (Indian Gooseberry) is my top superfood recommendation. It's packed with vitamin C, antioxidants, and essential nutrients that support immunity, digestion, and heart health. Amla also helps reduce inflammation, regulate blood sugar, and promote glowing skin and hair.
The best part? It's easy to add to your daily diet:
Raw: Eat a small piece daily (though it's quite sour!).
Juice: Mix fresh amla juice with water or honey for a morning boost.
Powdered: Add to smoothies, yogurt, or warm water.
Candy/Jam: Amla candies and jams are great for those who prefer a milder taste.
Pickles/Chutneys: These traditional options make it a tasty side dish.
Many of my patients who started consuming amla daily noticed fewer colds, improved digestion, and better skin health. If you're looking for a simple yet powerful superfood, amla is definitely worth trying!
Dr. Manu Bora, Orthopedic Surgeon, Threads Physio
Incorporate Natto Gradually
Natto (Fermented Soybeans): Natto is rich in probiotics and vitamin K2. It helps keep bones strong and arteries clear. The fermentation process makes nutrients easier to absorb. Natto also contains a unique enzyme called nattokinase. This enzyme supports healthy blood flow and circulation. Its sticky texture is an acquired taste, though. Stir natto into warm rice with soy sauce. Wrap it in seaweed for a quick snack. Mix it with mustard and scallions. Add it to miso soup for extra probiotics. Eat it over toast with avocado. The umami flavor grows on you over time.
Ivan Rodimushkin, Founder, CEO, XS Supply
Add Chia Seeds To Your Diet
Superfoods and Easy Ways to Incorporate Them into Daily Life
Adding chia to smoothies, yogurt, or oatmeal is one of the simplest ways for everyday Joe to add chia seeds to their lifestyle. They can also be used to make chia pudding—a simple, no-cook recipe that's made by soaking chia seeds in milk (or a plant-based alternative) overnight for a wonderful, nutritious breakfast or snack.
In my practice, I've had patients achieve major boosts in energy and digestive health with something as easy as adding a tablespoon of chia seeds to their day. Another patient, for instance, had trouble with fatigue in the afternoon and inconsistent digestion. After adding chia seeds to her daily morning smoothie, within a few weeks, she felt more energetic and noticed improved digestion.
In addition to being nutrient-rich, superfoods such as chia seeds can also be used in so many different ways, making them a highly accessible and practical option for anyone wanting to improve their diet.
Shahinaz Soliman, Medical Director, Active TRT
Eat Nutrient-Rich Whole Foods
Whole foods that are rich in nutrients help heal and help manage chronic illness by decreasing inflammation, increasing cellular function, and enhancing the immune response. Key foods include:
Leafy Greens (Spinach, Kale, Swiss Chard) - Good source of magnesium, vitamin K, and folate that helps maintain a healthy cardiovascular system and decrease inflammation.
Berries (Blueberries, Raspberries, Blackberries) - Antioxidant and polyphenol-rich foods; they protect against oxidative stress and improve metabolic function.
Fatty Fish (Salmon, Mackerel, Sardines) - High in omega-3 fatty acids, which help decrease systemic inflammation and promote a healthy heart.
Nuts and Seeds (Walnuts, Flaxseeds, Chia Seeds) - Offer healthy fats, fiber, and plant-based protein, controlling blood sugar and reducing inflammation.
Fermented Foods (Kefir, Sauerkraut, Kimchi, Miso) - Reestablishes positive gut biome, enhances gut health and immune function.
Cruciferous Vegetables (Broccoli, Brussels Sprouts, Cauliflower) - Rich in sulforaphane and phytonutrients to aid detoxification and decrease inflammation.
Turmeric, Garlic, and Ginger - Provide their anti-inflammatory and antimicrobial properties, supporting both immune resilience and metabolic health.
All legumes (Lentils, Chickpeas, Black Beans) - Provide fiber, plant protein, and key minerals, keeping blood sugar stable and increasing the diversity of the gut microbiome.
Adding these whole foods acts as cellular repair, boosts the immune system, and benefits long-term health.
Nathan Barz, Financial Advisor, Management Expert, Founder and CEO, DocVA
Key Considerations
When introducing new foods into your diet, start slow and listen to your body. Begin with small portions to see how you feel, especially if it’s something unfamiliar like fermented foods or high-fiber greens. Gradually increase the amount as your taste buds and digestion adjust. Try pairing new ingredients with familiar meals to make the transition easier and more enjoyable. And as always, variety is key—rotating different foods helps ensure a balanced intake of nutrients while keeping things interesting!
Conclusion
Superfoods don’t have to be exotic or complicated to make a difference in your life. By incorporating nutrient-dense whole foods, spices, and fermented favorites into your daily meals, you can take simple, sustainable steps toward better health. Whether you’re trying out a new green, adding a spoonful of chia seeds, or sipping on longevity tea, these small changes can lead to a more balanced and nourishing diet. Explore what works for you, and enjoy the journey toward a healthier, more vibrant you!
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