In the quest for a healthier lifestyle, we commonly hear what we should avoid in our diets. However, even when we think we are eating healthfully, we might still miss out on necessary nutrients. Nutrition experts highlight the significance of incorporating superfoods into our diets. Superfoods are nutritionally dense foods known for their extra health benefits, typically packed with vitamins, minerals, and antioxidants. So, which superfoods should you prioritize? Here are ten that come highly recommended by nutritionists.

Amanda Sauceda, MS, registered dietitian and gut health nutritionist, lists salmon, specifically with the skin on, as a leading superfood. She elaborates that salmon provides collagen, vitamin D, protein, and omega-3s, labeling it as a “4-in-1 package for health.”

“You want more salmon on your plate because it’s a 4-in-1 package for health,” Sauceda says. “You’re able to get a lot of nutrients in one food making it an ideal ingredient to keep in your fridge.”

Beyond salmon, another fish considered a superfood is the humble sardine. According to Michelle Routhenstein, MS, a preventive cardiology dietitian at EntirelyNourished, we should aim to consume two servings of sardines weekly.

“Sardines provide about 1.5 grams of omega-3 fatty acids per 3 ounces, contributing to half of the recommended weekly intake,” she shares. “These fatty acids help to lower triglycerides levels and reduce inflammation in the body, making them a heart healthy food to regularly add to your diet.”

This oily fish is also rich in calcium and vitamin D, contributing to better bone health.

If fish isn’t your favorite, Sauceda suggests an alternative: chicken with the skin, another fantastic source of collagen. She also proposes marinating your chicken with citrus to supplement your diet with vitamin C, or using chicken bones to make a collagen-rich bone broth.

Next in the protein lineup are eggs, which Brynna Connor, MD, general practitioner and healthcare ambassador at NorthWestPharmacy, considers a superfood.

“Eating just two eggs provides up to 30 percent of your daily vitamins, making them a great superfood option for a meal or snack,” she says. “Egg contain all nine essential amino acids that the body can’t produce on its own, as well as healthy unsaturated fats, vitamins, and minerals.”

Daryl Gioffre, DC, functional nutritionist and gut health expert, highlights avocados for their high monounsaturated fat content, which can be readily converted into energy by the body. Avocados also bestow a variety of vitamins including K, C, B5, B6 and, surprisingly, more potassium than bananas.

“They’re also surprisingly high in fiber, so they help maintain digestive health,” Gioffre adds.

Another green to consider is broccoli sprouts, which Gioffre emphasizes contain significantly more sulforaphane – a compound with antioxidant, anti-inflammatory, and even anti-cancer properties – than its mature counterpart.

“Broccoli sprouts boast nearly 38 micrograms of vitamin K per serving, while broccoli only contains 0.4 micrograms,” Gioffre states.

Beets are also worth adding to your diet. As Connor explains, they are rich in nitrates, which help maintain healthy blood vessels and improve blood flow. Studies have shown that regular beet consumption can enhance blood flow to the brain, particularly to regions vital for memory and critical thinking.

Chia seeds are another versatile superfood. They are a great source of protein, fiber, calcium, antioxidants, and omega-3s, as Gioffre points out.

“When consumed, they can help regulate blood sugar levels, promote digestive health, and support weight management,” he shares.

Erik Natkin, DO, a physician specializing in holistic wellness and nutrition, recommends spinach for its rich content of vitamins A, C, and K, along with magnesium, iron, and manganese.

“Eating spinach regularly can benefit eye health, reduce oxidative stress, and help prevent heart disease,” Natkin advises.

Finally, blueberries make the list as the top fruit-based superfood. They are loaded with flavonoids and antioxidants, which contribute to improved brain function and reduced risk of heart disease.

“Blueberries are loaded with flavonoids, particularly anthocyanins, quercetin, and myricetin, which are linked to improved brain function, decreased risk of heart disease, and promoting healthy aging,” Routhenstein advises.

Not only are they antioxidant-rich, but blueberries are also high in potassium and vitamin C, which support heart health and brain function. She recommends aiming for one to two cups of fresh or frozen blueberries in your weekly diet.

Remember, while our content provides an excellent starting point for your self-improvement journey, it should not be considered a substitute for professional medical advice. Always consult with a healthcare provider about your specific health concerns and any medication you may be taking.

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Supplements often seem equivalent to enhanced health, yet their potential side effects are at times overlooked, particularly the negative impacts they can have on organs like the stomach. The National Institutes of Health (NIH) advises that high dosage, multiple supplements intake, or employing them as alternatives to prescribed medications, can provoke these effects.

NIH experts underline the importance of being vigilant about adverse reactions, particularly when using a new product, they say, “Many supplements contain active ingredients that can have strong effects on the body.” To ensure your wellness, it’s crucial to be aware of supplements that can adversely affect your stomach. Here, we enlist the nine that physicians warn against.

Iron, which helps create hemoglobin in red blood cells for oxygen transportation, can cause iron deficiency anemia if not adequately consumed, with symptoms such as fatigue, weakness, heart palpitations, among others. However, be wary of its supplementation, especially in high doses.

“Their effect on the stomach lining can cause nausea, constipation, or stomach cramps,” remarks Dr. Raj Dasgupta, the chief medical advisor for Fortune Recommends Health. Dr. David D. Clarke recommends consulting your physician before starting an iron supplement regimen, as side effects are more likely to occur with intakes exceeding 17mg daily.

Calcium intake is essential for heart, muscle, nerve, and bone health, yet this supplement can cause digestive issues, particularly in high doses. Clarke highlights that intakes surpassing 1,500 mg daily potentially cause gastric damage or gastrointestinal symptoms; it’s also crucial to consider dietary calcium when calculating total intake.

Magnesium, a mineral involved in over 300 bodily chemical reactions, can cause digestive issues when excessively consumed via supplements. “Overconsumption can potentially cause stomach upset, nausea, diarrhea, vomiting, and bloating,” Dasgupta warns.

Vitamin C, beneficial for immunity and metabolism, can irritate your stomach lining when consumed in excess, leading to diarrhea, nausea, or abdominal cramps, warns Dasgupta. Clarke adds that doses over 1,000mg daily can cause abdominal pain and diarrhea.

Fish oil, rich in omega-3 fatty acids, provides heart benefits and reduces inflammation but can cause nausea, indigestion, or diarrhea, especially in high doses, says Dasgupta.

Green tea extract, potent in antioxidants, might cause gastrointestinal issues due to caffeine’s effect on stomach acid production. Dasgupta cautions, “The caffeine in it can increase stomach acid production and irritate the stomach lining, potentially causing nausea or digestive issues, even liver damage in extreme cases.”

Probiotics might initially cause temporary digestive issues like gas, bloating, and stomach upset, especially for first-time users, according to Dasgupta.

Excess Vitamin A consumption can cause gastrointestinal symptoms, from nausea and irritability to abdominal pain and diarrhea, cautions Dasgupta.

Lastly, even though Aspirin falls under medication and not dietary supplements, it bears mentioning due to its usage in conjunction with supplements for reducing heart attack, stroke, or blood clots risks. Clarke warns that Aspirin can cause significant stomach issues, even in reduced doses.

“Consulting with a healthcare provider is advised before starting any supplement regimen”, advises Clarke. While we offer up-to-date expert information, always consult your healthcare provider for any health-related queries or medication advice.

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Stepping onto the scale and seeing triple digits shed off is the dream many hold dear when embracing a weight loss journey. The common perception is, eating healthily means restricting yourself to a strict diet and saying goodbye to your favorite snacks and shopping from your preferred stores. However, Mayra Wendolyne, an internet personality, recently debunked this myth on her TikTok account, @lowcarblove.

Emphasizing the importance of protein, Wendolyne shared, “Remember—protein, protein, protein. It’s gonna help you feel satiated.” Her remarkable weight loss of over 100 pounds can be partly attributed to her love for high-protein snacks purchased from Costco.

So you might be wondering, what exactly are these high-protein Costco snacks that transformed Wendolyne’s physique?

First, Costco’s chicken skewers await those seeking a heavyweight protein snack. This tasty delight comes in a 14-count package, and taking just two skewers grants you 24 grams of protein, Wendolyne revealed. Moreover, they are “Low in calories, low in carbs, and really just a great snack overall.”

Vegetarians need not worry, as Wendolyne brings good news: high-protein snacks are not limited to meat products. The internet sensation endorses Costco’s egg bites as another prime protein source. She admits, however, that replicating the unique texture of these egg bites at home is a challenge. Thus, Wendolyne suggests, “These are super convenient. Literally toss them in the air fryer, and they’re ready to go.”

Chicken meatballs are another high-protein alternative for those not particularly fond of chicken skewers. Wendolyne raves, “All right guys, now if you haven’t tried these chicken meatballs, I’m telling you, you’re missing out.” A serving of just four meatballs supplies 14 grams of protein and they’re also low in calories. “They’re great as a snack, but if you wanna make them a full meal, add a little cauliflower rice and a side salad,”, Wendolyne recommends.

Moving forward, the list includes beef sticks, one of Wendolyne’s “absolute favorite snacks.” These convenient snacks are low in calories and carbs but high in protein content. “These are super convenient. I take them with me when I travel in my car,” she adds.

Lastly, Wendolyne highlights a less-obvious high-protein choice: yogurt. Specifically, she recommends Costco’s Kirkland-brand Greek yogurt. “Yogurt is loaded with protein,” she notes, adding that less than a cup of this particular product contains a substantial 18 grams of protein.

While this represents Wendolyne’s experience and recommendations, it’s important to note that everyone’s body responds differently to dietary changes. Remember, professional guidance from a healthcare provider or nutritionist is always the best route to take when considering significant changes to your dietary habits.

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