If you’re looking to increase your overall health and add refreshing elements to your diet, superfoods may be what you’re missing out on. Superfoods can be incorporated into everyday meals and can provide lasting long-term health benefits.


Photo Credit: Biostar Blog (July 2017)

Superfoods, known as foods that are exceptionally good for one’s health and are rich in nutrient density, are found in every food group. A study published by Medical News Today shows that superfoods contains high volumes of minerals, vitamins, and antioxidants and can help prevent diseases such as cancer, heart disease, immune deficiency, and arthritis.

If you’re looking to add superfoods into your diet, here are a couple to look into!


Chia Seeds

Packed with both macro and micronutrients, these small seeds are a nutritional powerhouse. Chia seeds are rich in fiber and contain high concentrations of calcium and magnesium, as well as iron, potassium, and zinc. Chia seeds are known to help stabilize blood sugar levels and maintain bone structure and muscle capacity.


Turmeric is a bright yellow spice that comes from the root of the Curcuma longa plant and is typically used in India and other Southeast Asian countries. The active ingredient found in turmeric is curcumin, which is responsible for many of the ingredients’ health benefits. The health benefits of turmeric include combatting inflammation, as turmeric contains several natural anti-inflammatory compounds. As well, the ingredient is known to help ease symptoms of depression and anxiety by protecting against harmful anti-oxidants and boosting DHA levels in the brain.


Originating from the flax plant, flax seeds are rich in omega-3 fatty acids and fiber. The versatile seed is used in many dishes and is easy to include in smoothies, yogurt bowls, oatmeal, and salads. Flaxseeds are rich in alpha-linolenic acid, or ALA, which has been found to lower the risk of heart attacks and stroke. As well, they are a great source of plant-based protein which can help improve and strengthen the immune system.


Spirulina is a type of blue-green algae that occurs in both salt and freshwater. The algae are commonly harvested, freeze-dried, and produced as powder or pills. The ingredient is known to combat a variety of health concerns such as high cholesterol, heart disease, and high blood pressure. Additionally, it is also used for its anti-inflammatory properties due to its main active ingredient, phycocyanin.

Goji Berry

Also known as wolfberries, goji berries are bright orange-red berries that come from the boxthorn plant native to China and other regions of Asia. Their tangy, sweet flavor profile makes them commonly used in smoothies and fruit bowls. Its high source of antioxidants, such as zeaxanthin, helps improve eyesight and protects retinas against damage. A study conducted a test on 114 people with early macular degeneration; these test subjects consumed daily goji berry supplements and results found that the supplements improved the density of macular pigment, which can help against the development of macular degeneration.

Hemp hearts

Hemp hearts derive from the hemp plant and are the inner part of the hemp seed. These seeds do not contain measurable amounts of THC or CBD that are present in the hemp plant. In fact, these seeds contain a wide variety of health benefits due to their rich content in manganese, fatty acids, and protein. Hemp hearts can support bone health as one serving contains nearly the entire daily value of manganese, an essential mineral important for the development of bone cartilage. Additionally, these seeds can also support heart health due to their polyunsaturated and monounsaturated fats, which are beneficial for the heart.


These tiny berries are packed with antioxidants, vitamin C, vitamin K, and manganese. Due to its high volume of antioxidants, blueberries can help protect the body from free radicals, the disruptive cells that can cause cancer and can help with DNA repair. Additionally, its antioxidant properties can also slow signs of aging and help prevent wrinkles.


If you’re looking to boost your overall health, go on and add some of the following ingredients above into your diet. They are easy to incorporate into meals, are delicious, and will have you feeling great.


Published by HOLR Magazine.