Add these super foods to your grocery list

Add these super foods to your grocery list

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It’s always a good idea to eat a balanced diet – and achieving optimal health through food and nutrition isn’t accomplished by following fads or restricting yourself to a mere handful of trendy foods. Good health is best supported by eating a variety of nutritious foods every day. Some foods, often referred to as superfoods, are packed with vitamins, minerals, and antioxidants, that minimize the cell damage that can lead to heart disease, cancer, Alzheimer’s, and other diseases. You can learn more about some of them in our recent post Boost your health with antioxidant-rich superfoods.   We also encourage you to add some of the foods listed below to your grocery basket.

Collard Greens: Packed with fibre and vitamin A, which promotes healthy skin and hair, collard greens also offer lots of bone-strengthening vitamin K. Try steaming and tossing them with some lemon juice or garlic.

Avocados: Avocados are a great source of fibre, folate, potassium, magnesium, and vitamins C and K. Mash them on toast or add them to sandwiches, smoothies, or salads.

Yogurt or Kefir: Both provide calcium and protein and contain live cultures called probiotics. These “good bacteria” can help protect the body from harmful bacteria.

Swiss Chard: One cup of Swiss chard offers more than 700 percent of your daily vitamin K requirement (good for bone health). It’s also rich in antioxidants that help protect cells from stress and environmental damage.

Olive Oil: Olive oil is a good source of vitamin E, polyphenols, and monounsaturated fatty acids, all which help reduce the risk of heart disease. Use it in pasta dishes, drizzle it over roasted veggies, or use it as a salad dressing.

Garlic: Garlic is revered for its medicinal benefits and may be useful for supporting immune function and reducing risk of certain cancers and heart disease. Add to soups, stir-frys, pasta sauces, salad dressings, and more.

Turmeric: The active compound in turmeric, is curcumin. It may be useful in reducing inflammation and treating and preventing chronic diseases such as cancer, heart disease and diabetes. Add it to curries, soups, or olive oil (to make a salad dressing).

Tomatoes: Tomatoes are high in vitamin C and lycopene, which has been shown to reduce the risk of prostate cancer. Enjoy them in soups, salads and sauces, or sliced onto sandwiches.

Green Tea: Green tea is rich in antioxidants and polyphenolic compounds which offer powerful anti-inflammatory effects. Why not brew yourself a cup right now?



A marketing communications professional with over 25 years of experience and a fitness instructor/trainer of three decades, Catherine has inspired thousands of Canadians to lead active, healthy lives. Catherine lives in Toronto and has two daughters, ages 21 and 18. Visit Catherine's website