In the quest for better health, it’s easy to get lost in a sea of diet trends and “miracle” supplements. Many of these trends include extreme diets or expensive tinctures or supplements. But, as I dietitian, I know that sometimes, the most potent health boosters are simple, natural, and surprisingly overlooked foods. These are the “superfoods” — nutrient-packed ingredients that provide an exceptional array of health benefits. In this post, we will uncover three secret superfoods that can easily be added to your meals.

What are superfoods?

While there is no official scientific definition, the term “superfood” typically refers to foods that promote optimal health when included in a balanced diet. These foods are nutrient-rich foods that provide significant health benefits, often delivering high doses of vitamins, minerals, antioxidants, and other bioactive compounds.

1. Sardines

You either hate them or love them, but no one can deny that sardines are a nutrient powerhouse. A single can of sardines offers 18g of protein, around 1,800 mg of Omega 3-s (this is considered a therapeutic dose for heart health and inflammation), calcium, and vitamin D.

How to make sardines more palatable

• Use sardines instead of tuna to make a “tuna salad”
• Add acidic or spice – Adding lemon, apple cider vinegar, or hot sauce helps to cut the fishy flavor
• Mix/mash the sardines with condiments of your choosing to make the consistency more palatable before adding or serving it with the rest of your meal
• Start with canned salmon or canned mackerel first

2. Kiwis

Kiwis are bursting with vitamin C — even more than an orange — along with fiber, potassium, and antioxidants. Kiwis are also amazing for the gut. The fiber in the kiwis has been shown to help increase a very important gut bacteria called Faecalibacterium prausnitzii. This bacteria is essential for producing butyrate, a short-chain fatty acid that feeds intestinal cells, helps decrease gut inflammation, and may help prevent colon cancer. Some studies have shown that eating 2 kiwis per day may help maintain daily bowel movements. Eat the kiwi skins for extra fiber!

3. Herbs and spices

Herbs and spices are more than flavor enhancers; they’re concentrated sources of health-promoting compounds. From turmeric’s anti-inflammatory properties to garlic’s heart-boosting benefits, the options are endless. Here are some of my favorite ways to incorporate herbs and spices:

• Add cilantro to rice for taco bowls or turmeric for Indian-inspired dishes
• Mix basil or mint into salads
• Garnish soups with parsley
• Prepare a “green goddess” salad dressing with a mixture of herbs to top salads or veggies with

Conclusion

Incorporating superfoods into your diet doesn’t have to be complicated or expensive. Sardines, kiwis, and a variety of herbs and spices are simple, accessible options that can dramatically increase your antioxidant and nutrient intake!