Written by: Claudia Haller NBC-HWC I’m sure you have heard the term “superfood.” Especially if you actively seek out healthy ways to fuel your body. But what exactly is a superfood? Generally, a food is considered a superfood if it has high nutritional density – in other words, lots of health benefits with few calories. Sounds great, right? (Dare I say…super?) For anyone looking to improve their health, it certainly does sound like a positive thing. But we often hear trendy words thrown around by the food industry – it can be hard to know when dietary advice is truly beneficial…and when it is just a money-making fad. It’s understandable to be a little on the cautious side. Plus, the idea of adding superfoods into your diet can be intimidating. You may brush them off as too expensive or too bougie for your taste. When it comes to superfoods, the conversation often revolves around trendy or exotic ingredients like açai or goji berries. But the truth is, some of the most nutrient-dense foods are frequently overlooked—not because they’re rare, but because they’re quietly sitting on your grocery store shelf. Superfoods don’t have to be complicated or hard to find. In fact, the best ones are usually affordable, versatile, and easy to integrate into your meals. Let’s explore a few lesser-known but accessible superfoods that can elevate your nutrition and add variety to your plate. 1) Beets Beets are often dismissed because of their earthy flavor, but don’t rule them out so quickly! There are plenty of ways to prepare beets to enhance their sweetness. Try roasting them to bring out those delicious natural sugars, or pair them with a little lemon juice or fresh herbs. I promise it will be worth it. These vibrant root vegetables are rich in nitrates, which support better blood flow and oxygen delivery. They can improve stamina and energy levels, making them a favorite among athletes. Beets are also loaded with antioxidants and help support liver health. Beyond their physical benefits, the deep color of beets is also linked to reducing inflammation. Quick recipe idea: Roast them for a caramelized sweetness, toss them raw into smoothies, or shred them into salads for a colorful crunch. You can even try blending them with citrus and ginger for a refreshing juice. Bonus – the zest of citrus balances out the earthy flavor so your juice will taste sweeter! 2) Pumpkin Seeds Pumpkin seeds, or pepitas, are nutritional powerhouses hiding in plain sight. These little seeds are packed with magnesium, zinc, and healthy fats, making them a great addition to any diet. Magnesium supports muscle function, relaxation, and sleep, while zinc helps with immunity and skin health. That is quite a well-rounded list of benefits from such a tiny seed! As if that’s not enough, adding pumpkin seeds to your meals can also support mood stability. This is because they are a rich source of tryptophan. Tryptophan is an amino acid that the body uses to produce serotonin, the neurotransmitter responsible for feelings of well-being. The body actually cannot make its own tryptophan, so it’s really important that we get it from the foods we eat. It can be found in foods high in protein, so seeds like pepitas are an especially valuable source for vegetarians. I don’t know about you, but if a food can increase happy feelings and reduce stress, I definitely consider that a win. Pass the pepitas, please! (Read more on mood-boosting foods HERE) Quick recipe idea: Sprinkle pumpkin seeds over oatmeal, yogurt, or salads. Roast them with a little olive oil and sea salt for a quick, satisfying snack. 3) Cauliflower Cauliflower might not seem like a superfood at first glance – we tend to look for foods that are brightly colored or bursting with flavor. But despite its mild coloring and taste, cauliflower’s versatility and nutritional value make it worthy of the title. It’s rich in vitamin C, fiber, and compounds that support detoxification. Cauliflower is low in calories but high in nutrients, making it an excellent choice for those looking to add volume to meals without overloading on carbs or calories. Quick recipe idea: Roast cauliflower for a crispy side dish, blend it into soups or use it as a low-carb alternative for rice or pizza crusts. You can even add cauliflower to smoothies for an unexpected creamy texture. 4) Lentils Lentils are a humble pantry staple with an impressive nutritional profile. Since they have such a long shelf life, you probably already have some on hand in your kitchen. If this is news to you, guess what – lentils can be stored dry for up to three years! They cook quickly and, unlike other legumes and beans, they don’t even require soaking beforehand. How’s that for convenience? I guess superfoods really don’t have to be complicated! Lentils are also incredibly versatile. They absorb flavors well, so they are a popular choice for soaking up bold flavors like curry and other spices. As far as nutritional value, they’re rich in plant-based protein, fiber, and folate, making them a fantastic addition to a balanced diet. Lentils are an excellent source of iron, which supports energy levels and cognitive function. Their high fiber content also promotes gut health. Quick recipe idea: Add lentils to soups, stews, or salads. They make a great base for vegetarian burgers or a protein-rich filling for wraps. Try lentil pasta for a gluten-free alternative to regular pasta. 5) Sweet Potatoes Sweet potatoes are more than just a holiday side dish. These naturally sweet tubers are packed with beta-carotene, a precursor to vitamin A, which supports eye health and immunity. Sweet potatoes are a complex carbohydrate, providing sustained energy without spiking blood sugar levels. Learn more about the many benefits of sweet potatoes HERE! Quick recipe idea: Roast them for a simple side, mash them for a creamy base, or use them in breakfast bowls topped with nut butter and cinnamon. You can also make savory sweet potato fries for a healthy snack. 6) Sardines Sardines may not sound glamorous, but they’re one of the most nutrient-dense foods you can eat. Packed with omega-3 fatty acids, vitamin D, and calcium (from their tiny bones), sardines support brain and bone health. Unlike larger fish, sardines are low on the food chain, meaning they contain less mercury while still providing all the benefits of fatty fish. Once again, superfoods don’t have to be difficult to acquire or prepare. While canned sardines are higher in salt than their fresh counterparts, they still contain lots of great nutrients and can be a healthy (and easy to stock up on) addition to your diet…provided you watch your sodium intake and prioritize balance! Quick recipe idea: Add sardines to salads, mash them onto whole-grain toast with a squeeze of lemon, or mix them into pasta dishes for a savory, umami boost. 7) Cabbage Cabbage might not have the allure of kale, but it’s every bit as nutritious. Remember: superfoods don’t have to be trendy. This cruciferous vegetable is rich in vitamins K and C, which support immune function and tissue repair. Cabbage is also excellent for gut health, thanks to its high fiber content and prebiotic properties. Quick recipe idea: Shred cabbage for slaws, sauté it with garlic for a simple side, or ferment it into sauerkraut for a probiotic-rich addition to meals. 8) Chickpeas Chickpeas, also known as garbanzo beans, are a staple in many cuisines—and for good reason. They’re high in protein, fiber, and essential minerals like manganese and copper. Some of their benefits include controlling blood sugar, managing weight, and promoting heart and gut health. They are also loaded with antioxidants, which means they help protect against disease. And of course, chickpeas are yet another superfood that is surprisingly easy to come by. They are readily available to buy and store, either in dry or canned form (remember that the canned version is higher in sodium). Chickpeas are incredibly versatile and can be used in everything from savory dishes to desserts. Quick recipe idea: Roast chickpeas for a crunchy snack, toss them into salads, or blend them into hummus for a creamy dip. Chickpeas can also be used as a base for veggie burgers or in stews. Adding variety to your meals doesn’t have to mean chasing after the latest healthy food trends. Sometimes, the most accessible and familiar ingredients are the ones that make the biggest difference. By incorporating these superfoods into your diet, you’re not just nourishing your body but expanding your palate and discovering new ways to enjoy food. Start with one or two, and let the simplicity of these ingredients remind you that healthy eating doesn’t have to be complicated.
Claudia is an NBC-HWC Board Certified Health and Wellness Coach, the owner of Vibrant Health by Claudia LLC and Virtual Health Coaches LLC. She studied Health and Wellness Coaching at the Institute for Integrative Nutrition where she also completed courses in Gut Health, Hormone Health, and Advanced Coaching. She is a Havening TechniquesⓇ Certified Practitioner and certified 21-Day Sugar Detox Coach as well as a co-author of two Amazon Bestsellers “The Ultimate Guide to Creating Your Soul Aligned Business”, “The Ultimate Guide to Becoming a Successful Soul Professional” and “The Ultimate Guide To Leaving Your Legacy.” To schedule a time for a free information call click here or join her Vibrant Health Power Community - a free Facebook Group - here. Sources: LD, Megan Ware Rdn. What Are Superfoods and Why Should You Eat Them? 7 Jan. 2019, www.medicalnewstoday.com/articles/303079. NBC-HWC, Haller, Claudia. “The Ultimate Mood-Boosting Food List.” Virtual Health Coaches, www.virtualhealthcoaches.com/blog/the-ultimate-mood-boosting-food-list. NBC-HWC, Haller, Claudia. “Why Sweet Potatoes Should Be on Your Plate This Fall.” Virtual Health Coaches, www.virtualhealthcoaches.com/blog/why-sweet-potatoes-should-be-on-your-plate-this-fall. Rd, Cynthia Sass Mph. “Health Benefits of Chickpeas.” Health, 28 July 2024, www.health.com/nutrition/are-chickpeas-healthy. Sissons, Claire. How to Boost Serotonin and Improve Mood. 14 Feb. 2024, www.medicalnewstoday.com/articles/322416#serotonin-vs-tryptophan. Watson, Stephanie. “Serotonin: The Natural Mood Booster.” Harvard Health, 20 Nov. 2023, www.health.harvard.edu/mind-and-mood/serotonin-the-natural-mood-booster.
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