We’ve all heard about superfoods, but sometimes they seem like foods that are either out of reach or daunting to add to your diet. The good news is that superfoods don’t need to get overly complicated. Here you’ll learn how to demystify superfoods with five easy ways to add them to your day-to-day food intake.

Make Simple Swaps

Certain superfoods are no-brainers when it comes to making a food swap. You’ll enjoy a similar food with a nutritional profile that packs an extra punch. Superfood swaps are a great way to get into eating more superfoods because there’s no need to learn a new recipe or try a new cooking style – you simply swap foods you already eat for more nutritious alternatives.

Here are some easy swaps to get started:

Food	Superfood Swap
White potatoes	Sweet potatoes
Iceberg lettuce	Dark leafy greens
Mayonnaise	Mashed avocado
Croutons	Roasted pistachios

Let’s compare the nutrients between an equal amount of iceberg lettuce and spinach. When you swap spinach for iceberg lettuce, this is how much of a nutrient boost you get:

• Calcium: 5✕
• Iron: 6✕
• Magnesium: 10✕
• Beta-carotene: 20✕
• Folate: 7✕
• Vitamin C: 10✕
• Vitamin K: 20✕
• Lutein: 40✕

That’s pretty impressive for swapping your salad greens, don’t you think?

Make Superfood Smoothies

Smoothies are an excellent way to add new foods to your diet, especially superfoods. Some superfoods will be the star of your smoothies, whereas others act as add-ins. Some add-ins will get hidden within the smoothie’s flavour (i.e. spinach), whereas others add their own distinct flavour (i.e. ginger). Get creative with what you add and find your favourite combinations.

Here are some superfoods that can be the main event of your smoothies:

• Berries
• Avocado
• Banana
• Mango
• Peaches
• Pumpkin
• Papaya

And here are some superfoods that make nourishing add-ins:

• Spirulina
• Spinach
• Grated beet
• Grated carrot
• Ginger
• Turmeric
• Chia seeds
• Flaxseed
• Hempseed
• Nut butter

A common compliant about smoothies is that they aren’t filling enough. That’s because smoothies often contain several carbohydrate-containing foods without much protein or fat. To make a satiating smoothie that won’t leave you feeling hungry in an hour, always add a protein source (such as nut butter, nuts, seeds or protein powder) and fat source (such as avocado, nuts or seeds) to your smoothie.

Use Superfood Sprinkles

Many superfoods lend themselves to sprinkling on top of your meals. Add superfoods as a topping to soups, salads and other dishes for a nutritious crunch. Here are some of the best superfood sprinkles:

• Pumpkin seeds
• Sunflower seeds
• Walnut pieces
• Almond flakes
• Sesame seeds
• Nutritional yeast

Nuts and seeds help increase your intake of vitamin E, a powerful antioxidant. They also contain omega-3 fatty acids, which are linked to several health benefits. Nutritional yeast contains a good source of fiber and B vitamins.

Make it effortless to top your meals with a superfood sprinkle by having these items on hand in your pantry for easy access at mealtimes. For extra flavour, roast or toast your nuts and seeds before adding them as a topping.

Nuts and seeds are loaded with nutrients, but they are also energy-dense, so it’s crucial to know your portion sizes. To get the health benefits and keep your overall calories in check, use the following as a portion guide:

• Nuts and larger seeds: ⅛ to ¼ cup or 30 to 60 ml
• Smaller seeds: 1 to 2 tablespoons

Green It Up

Greens are some of the super-est superfoods out there, but it’s easy to get stuck in a rut when it comes to greens. Salads are a fantastic way to eat greens, but you can do much more!

Here are some different ways to add greens to your daily food intake:

• Add kale or spinach to your scrambled eggs.
• Use chard, collard greens or beet greens in soups and stews.
• Use watercress or microgreens as garnishes for any savoury meals.
• Blend mild leafy greens like spinach or chickweed with fresh herbs to make a green sauce or pesto.

Leafy greens are a fantastic source of beta-carotene, vitamin C, vitamin K, folate and other B vitamins, fiber, iron, magnesium, calcium and many other antioxidants and bioactive compounds. Low in calories and carbohydrates, they are an excellent way to bulk up your meals.

Add a Superfood Drink to Your Morning Routine

Coffee is probably the most popular morning beverage, but we can do better in the superfood department. Replace your morning coffee with a superfood beverage once or twice a week (or however often you want!). Or, you can add another beverage to enjoy alongside your coffee.

Here are some superfood morning drink ideas:

• Turmeric latte: An anti-inflammatory drink that may help to reduce inflammation and improve blood sugar control.
• Green tea: A powerhouse drink containing catechins (antioxidants), L-theanine (an amino acid) and several other polyphenols. Catechins have been studied for their anti-cancer effects, and L-theanine is related to decreased stress and anxiety.
• Ginger and lemon tea: Ginger is an immune-boosting food containing several bioactive compounds with antioxidant, anti-inflammatory and antimicrobial roles.
• Cold or hot herbal infusion: Herbal infusions contain high levels of antioxidants that may have protective health effects. 
• Coconut water: There isn’t any human research to support the health benefits of coconut water yet, but it contains high levels of electrolytes that are crucial for hydration. 

These beverages are all hydrating and nutritious, making them a fantastic way to kick-start your day.

Takeaway

Adding more superfoods to your diet doesn’t need to be complicated. Use these simple tips to increase your daily superfood intake in a meaningful way.