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5 Superfoods You Can Easily Add to Your Meals

5 Superfoods You Can Easily Add to Your Meals

Superfoods — we’ve all heard of these, and sometimes they seem to be unrecognizable, weird-tasting things you try to shove down your throat because somebody on Twitter was raving about their great micronutrient contents, amino-acids, or whatever.

However, if you want to make a slow change to a healthier lifestyle without thrashing your entire pantry tonight, there might be just a few healthy superfoods that you can easily stock up and incorporate into your diet. You can simply grab a few bags from the grocery store to add some extra oomph to your meals.

These superfoods are easy because you can sprinkle them over your food — no need to soak, cook, prepare a separate dish, or experiment in your kitchen.

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1. Flaxseed

flaxseed

    Filled with omega 3 fatty acids, lignans, and fiber, flaxseed can be easily sprinkled over your breakfast cereal, added to your pancake batter, mixed into your smoothies, or used as a topping to your lunch grain. Whether all of the claims about flaxseed as a protector against cancer and heart disease are true is something that I leave to medical researchers to flesh out, but the rich fiber contents of flaxseed certainly have a positive effect on your pathways of elimination.

    2.Goji berries

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    Goji berries

      Another easy superfood, goji berries, are very dense in nutrients: plant-derived polyphenolic antioxidants; carotenoids such as beta-carotene, zeaxanthin, lutein, beta-cryptoxanthin, and lycopene; vitamins C, B1, B2, and niacin; more than 30 essential and trace minerals including zinc, iron, copper, calcium, selenium, and phosphorus; polysaccharides; and 18 amino acids such as isoleucine, tryptophan, leucine, and arginine. You now can find goji berries in the supermarket, so simply sprinkle them over your breakfast or grab a protein bar that contains these berries for a healthy snack, and give your body a boost of all the goodies this little berry has to offer.

      3. Powdered green drink mix

      Typically, these powdered green drinks contain a mixture of spirulina, wheat grass, barley grass, chlorella, sources of fiber, and sources of antioxidants. Greens and other vegetables, as well as mushrooms, are typically added to the mix. You can easily put a scoop of this powder into a drink of your choice (such as your morning orange juice) and give yourself and your immunity system a boost.

      Prices for these powdered green drink mixes vary widely, so do read the labels. The cheaper mixes often contain a lot of filler material and have a smaller nutritional density. Before you reach for the cheapest option to try this out, spend 5 minutes doing a little research — it will save you money in the long run!

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      4. Chia seeds

      Chia seeds

        Just like flaxseed, these tiny seeds contain a lot of essential omega 3 fatty acids, as well as vitamins A, B, E, and D and minerals such as calcium, copper, iron, magnesium, manganese, molybdenum, niacin, phosphorous, potassium, silicon, sodium, sulphur, thiamine, and zinc. Moreover, chia seeds are rich in protein and fiber.

        Adding chia seeds to your diet is very easy — you can simply add the seeds to your yogurt or salads, blend them into a smoothie, or, if you can find 5 extra minutes for this easy preparation, try some chia pudding for breakfast.

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        5. Raw chocolate

        Raw chocolate

          Chocolate is absolutely delicious, so you won’t have much trouble adding it into your diet or substituting your regular chocolate bars with raw chocolate (which tastes even richer than regular chocolate).

          Chocolate itself is rich in nutrients and antioxidants, but since most commercial chocolate is treated at high temperatures, the nutritional contents is lost. By processing the cacao beans at lower temperature, the nutrients and their health benefits are safeguarded.

           Do you add superfoods to your diet? How do you keep it all fuss-free?

          More by this author

          Eva Lantsoght

          Eva is a university professor and a professional structural engineer. She writes about achieving excellence and success in life on Lifehack.

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          Last Updated on December 2, 2019

          10 Powerful Ways to Stop Worrying and Start Living Today

          10 Powerful Ways to Stop Worrying and Start Living Today

          Plato knew that the body and mind are intimately linked. And in the late 1800s, the Mayo brothers, famous physicians, estimated that over half of all hospital beds are filled with people suffering from frustration, anxiety, worry and despair. Causes of worry are everywhere, in our relationships and our jobs, so it’s key we find ways to take charge of the stress.

          In his classic book How to Stop Worrying and Start Living, Dale Carnegie offers tools to ditch excessive worrying that help you make a worry-free environment for your private and professional life.

          These are the top 10 tips to grab worry by the horns and wrestle it to the ground:

          1. Make Your Decision and Never Look Back

          Have you ever made a decision in life only to second-guess it afterwards? Of course you have! It’s hard not to wonder whether you’ve done the right thing and whether there might still be time to take another path.

          But keep this in mind: you’ve already made your decision, so act decisively on it and dismiss all your anxiety about it.

          Don’t stop to hesitate, to reconsider, or to retrace your steps. Once you’ve chosen a course of action, stick to it and never waver.

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          2. Live for Today, Package Things up in “Day-Tight Compartments”

          You know that feeling: tossing, turning and worrying over something that happened or something that might, well into the wee hours. To avoid this pointless worrying, you need “day-tight compartments”. Much as a ship has different watertight compartments, your own “day-tight” ones are a way to limit your attention to the present day.

          The rule is simple: whatever happened in the past or might happen in the future must not intrude upon today. Everything else has to wait its turn for tomorrow’s box or stay stuck in the past.

          3. Embrace the Worst-Case Scenario and Strategize to Offset It

          If you’re worried about something, ask yourself: “What’s the worst thing that could happen?” Could you lose your job? Be jailed? Get killed?

          Whatever the “worst” might be, it’s probably not so world-ending. You could probably even bounce back from it!

          If, for example, you lose your job, you could always find another. Once you accept the worst-case scenario and get thinking about contingency plans, you’ll feel calmer.

          4. Put a Lid on Your Worrying

          Sometimes we stress endlessly about negative experiences when just walking away from them would serve us far better.

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          To make squashing that worry easier, try this strategy, straight from stock traders: it’s called the “stop-loss” order, where shares are bought at a certain price, and then their price development is observed. If things go badly and the share price hits a certain point, they are sold off immediately. This stops the loss from increasing further.

          In the same manner, you can put a stop-loss order on things that cause you stress and grief.

          5. Fake It ‘Til You Make It – Happiness, That Is

          We can’t directly influence how we feel, but we can nudge ourselves to change through how we think and act.

          If you’re feeling sad or low, slap a big grin on your face and whistle a chipper tune. You’ll find it impossible to be blue when acting cheerful. But you don’t necessarily need to act outwardly happy; you can simply think happier thoughts instead.

          Marcus Aurelius summed it up aptly:

          “Our life is what our thoughts make it.”

          6. Give for the Joy of Giving

          When we perform acts of kindness, we often do so with the expectation of gratitude. But harboring such expectations will probably leave you disappointed.

          One person well aware of this fact was the lawyer Samuel Leibowitz. Over the course of his career, Leibowitz saved 78 people from going to the electric chair. Guess how many thanked him? None.

          So stop expecting gratitude when you’re kind to someone. Instead, take joy from the act yourself.

          7. Dump Envy – Enjoy Being Uniquely You

          Your genes are completely unique. Even if someone had the same parents as you, the likelihood of someone identical to you being born is just one in 300,000 billion.

          Despite this amazing fact, many of us long to be someone else, thinking the grass is greener on the other side of the fence. But living your life this way is pointless. Embrace your uniqueness and get comfortable with who you really are: How to Be True to Yourself and Live the Life You Want

          8. Haters Will Hate — It Just Means You’re Doing It Right

          When you’re criticized, it often means you’re accomplishing something noteworthy. In fact, let’s take it a step further and consider this: the more you’re criticized, the more influential and important a person you likely are.

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          So the next time somebody talks you down, don’t let it get to you. Take it as a compliment!

          9. Chill Out! Learn to Rest Before You Get Tired

          Scientists agree that emotions are the most common cause of fatigue. And it works the other way around, too: fatigue produces more worries and negative emotions.

          It should be clear, therefore, that you’ve got to relax regularly before you feel tired. Otherwise, worries and fatigue will accumulate on top of each other.

          It’s impossible to worry when you are relaxed, and regular rest helps you maintain your ability to work effectively.

          10. Get Organized and Enjoy Your Work

          There are few greater sources of misery in life than having to work, day in, day out, in a job you despise. It would make sense then that you shouldn’t pick a job you hate, or even just dislike doing.

          But say you already have a job. How can you make it more enjoyable and worry-free? One way is to stay organized: a desk full of unanswered mails and memos is sure to breed worries.

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          Better yet, rethink about the job you’re doing: What to Do When You Hate Your Job but Want a Successful Career

          More About Living a Fulfilling Life

          Featured photo credit: Tyler Nix via unsplash.com

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