Incorporating almonds into your diet will do you some serious good. A 28-gram serving (about 20 almonds) of this nut provides a considerable amount of fibre and protein, which will help curb those hunger pangs. Try making your very own almond milk and reap this superfood's health benefits.
Kale still retains its superfood status and with good reason. It's chock full of fibre and water content that will help with digestive issues, and also contains vitamins B and C which promotes iron absorption. Try this kale and fennel salad to reap some of this leafy green's health benefits.
This healthy grain is gluten-free, high in protein and one of the plant superfoods to contain all nine essential amino acids needed for your body to function. Our yummy quinoa chili is the perfect meal to get your dose of this superfood.
Avocados are loaded with heart-healthy monosaturated fatty acids which help keep cholesterol in check, and so much more. These baked avocado eggs will keep you full and satisfied until lunch.
The anti-carcinogenic properties found in sweet potatoes can help prevent cancer, and they're also great for heart health, thanks to a good source of B6 vitamins and potassium. Get your sweet potato dose with our take on a healthy-ish version of nachos.
Not only is salmon delicious, it also has some impressive health benefits. It contains a high concentration of B vitamins which are essential in turning food into the energy your body needs, as well as reducing inflammation that can lead to heart disease. Whip up these salmon cakes for a quick, healthy dinner.
Also known as pepitas, 30 grams of these seeds (about 7.5 milligrams) contains nearly 80% of the recommended daily intake of zinc which helps support cell growth and development. Sprinkle over some oats or your favourite salad for an extra nutritional boost.
Lentils are a good source of fibre, protein, minerals and vitamins—all while being super low in calories and fat. Try them in this curried lentil soup with chicken for an extra boost of protein.
Blueberries are packed with antioxidants and phytoflavinoids (compounds that protect our bodies from stress) and are also high in potassium and vitamin C, making them a great addition to your diet. Add these berries to some plain Greek yogurt or try it with our edamame and chicken salad.
So sweet and juicy, watermelon does a lot more than refresh you on a hot, summer day. It's an excellent source of vitamins C and A, and the high concentration of carotenoid lycopene found in this yummy fruit has antioxidant and cancer-preventing properties. Reap the rewards with this veggie poke bowl.
Looking to kick that stubborn flu? Elderberry syrup will help. A spoonful of this tasty herbal remedy will keep you happy and healthy all winter long.
So delicious and versatile, mushrooms pack some seriously superfood nutritional benefits. They can help improve your immune system as well as lower hypertension and cholesterol. Indulge in a little while also nurturing your body with this easy and delicious pasta recipe.
This pretty, purple root vegetable can help lower blood pressure and aid overall heart health thanks to its high levels of nitrates. They can also help your endurance during cardio routines by enhancing the oxygen that gets to your muscles and thus reducing the work your heart needs to do during the exercise. You'll enjoy it in our almost too-pretty-to-eat risotto.
This recipe is packed with three superfoods we love but we're highlighting the beautiful and ruby red pomegranate. This fruit owes its superfood status to powerful antioxidants called polyphenols which have anti-cancer benefits and aid in overall heart health.
These jewel-toned bulbs are a marvellous source of antioxidants. Though you might think beets are too sweet to be good for you (certain varieties are used in sugar production), the root as a whole vegetable is super healthy. Beets' dark purple pigments support your body's natural detox process and may help fight cancer. The vegetables also contain the nutrient betaine, which is known to combat inflammation, a factor connected to many chronic illnesses. For the healthiest beet dish, keep the skins on and don't overcook them. Healthy pigments are lost through cooking, so the longer you steam or roast beets, the fewer phytonutrients you'll end up with.
Orange vegetables are known to be great for your heart, and carrots are no exception. A study found that carrot consumption was related to reduced risk of cardiovascular disease. But that's not the carrot's only claim to fame. Its carotenoids, specifically beta-carotene and lutein, can help protect eyes to keep vision healthy later in life. Studies have also shown that carrots have promising effects on the prevention of colon cancer. While the orange variety have lots of benefits, switch it up once in a while to try red and purple carrots in order to benefit from different nutrients. When cooking carrots, try leaving the skin on, then steaming rather than boiling to avoid loss of nutrients.
These aren't your typical starchy root vegetables. Onions belong to the allium family, but they are roots too. Leeks and onions are potent with polyphenols. The vegetables are great for the heart, containing flavonoids that protect blood vessels and sulfur compounds that prevent clotting. They're also super anti-inflammatory, and packed with B vitamins like B6 and folate. Don't overpeel an onion. Some of the most concentrated nutrients occur in the outermost layers.
This knobby root might look intimidating, but it's worth it to get below the dirty, bumpy exterior. Celeriac, a member of the celery family, has a low caloric density, weighing in at just over 60 calories a cup. But there is no shortage of nutrients, including cancer-fighting antioxidants and bone-building vitamin K. Celeriac is a lower-calorie alternative to potatoes. Try mixing it half-and-half with your mashed potatoes—no one will ever know.
Sweet potatoes pack in a lot more nutrients than regular potatoes. They're brimming with vitamin A—more than the recommended daily value in half a cup. But that's not the only antioxidant you'll find in these. Sweet potatoes are also full of vitamin C and anthocyanins (particularly in purple sweet potatoes). They're also anti-inflammatory and, though they're sweet, they can actually help with blood sugar control. Skip the sugary toppings, but don't be afraid to add a little butter or oil when you bake or boil sweet potatoes. A small amount of fat will help you absorb all that vitamin A. And try using pureed cooked sweet potato in baking—such as muffins—the same way you would use pumpkin puree.
These peppery little vegetables are great for weight loss. With just 20 calories per cup, they add flavour and help fill you up without fattening you up! Full of vitamin C, fibre and potassium, as well as flavonoids called anthocyanins, they are great for your heart health. Radishes have long been used to help the body's natural detoxification process, aiding with the breakdown and removal of toxins (they also act as a diuretic, flushing out the kidneys). Enjoy radishes on salads, as crunchy crudités or roast them in the oven like potatoes.
Here's another vegetable that will let you feel like you're filling up on carbs without costing you too many calories. Turnip comes in at just over 30 calories a cup! Still, the root vegetable is surprisingly sweet, and you'll get plenty of vitamin C, fibre and potassium. Turnip contains phytonutrients called indoles, which may protect against colon cancer and even lung cancer, as well as glucosinolates, which may protect against prostate cancer. Turnip is typically roasted, but you can enjoy it many ways: thinly sliced turnip can be added to a slaw , it can go into soups or stews, or it can even be cubed and pickled.