5 Surprising Superfood Upgrades You Should Make
There are superfoods, and then there are superfoods. If you’re looking to source particular nutrients in your diet, you really have to dig into the profiles of each item on your grocery list and see which ones reign supreme in each category. And you might be surprised to find which unassuming superfoods beat out more popular choices. Below are five dietary upgrades you should consider making if you really want to be a nutritional powerhouse.
1. Swap your salmon for a cut of lean beef.
Yes, salmon wins when it comes to omega-3 fatty acids, but did you know that a quality, lean cut of beef has way more zinc, B vitamins and iron than this fan-favorite fish? You’d had to eat 2.5 pounds of salmon to get the same nutrient density as a single serving of beef. Not to mention, a lean cut of beef has only 5 grams of fat, so really don’t have to worry about any trade-offs here.
2. Ditch acai for good ole blueberries.
You make acai bowls because you’re obsessed with antioxidants, right? Well, you don’t need to source this exotic berry from thousands of miles away to get your fix. Blueberries actually have the highest antioxidant capacity of any commonly consumed fruit, and they are available at any point in the year from much more local sources. They’re usually less expensive, too.
3. Trade green tea for a juicy pomegranate.
Another antioxidant motherlode, a serving of pomegranate has more of these health-boosting substances than even your favorite green tea brew. Plus, they’re a solid source of fiber and potassium, which tea is lacking. So enjoy a cup of pomegranate arils with your breakfast instead of your go-to caffeine source and see how it can boost the rest of your day.
4. Snack on a kiwi instead of an orange.
Citrus fruits like oranges and grapefruits have lots of vitamin C, which can protect against heart disease risk. But did you know that one cute little kiwi packs 110 percent of your daily vitamin C needs, the most of any citrus fruit? Plus, their flavor profile makes for some mighty tasty smoothies, fruit salads and healthier dessert options. So when you’re in need of vitamin C, go with the green guy.
5. Grab a handful of brazil nuts instead of splurging on yellowfin tuna for dinner.
It only takes 6-8 Brazil nuts to source your entire day’s worth of selenium, a super important mineral. These powerful nuts have more selenium than any other food. Only yellowfin tuna meet your daily nutrition needs, but a 3-ounce serving supplies just 92 micrograms while the 1-ounce serving of Brazil nuts supplies a whopping 544 micrograms. We can all identify the clear winner here.