by Dr. Marita Schauch, ND, Tall Tree Integrated Health Centre –
What a beautiful gift that we are alive in a time where we can determine what nutrients we need more of and have access to an incredible array of supplements to help fuel our health goals.
But let’s not forget that the foods we eat have the potential to be just as effective in supplying our body’s much-needed nutrient values.
Let’s have a look at eight foods that pack a nutrient-dense punch.
1. Oysters. Oysters seem to be one of those things where you either love them or hate them, but these shellfish boast an impressive nutritional profile. Oysters are rich in iron, selenium, zinc and B12. If raw oysters aren’t for you, try incorporating them into a seafood chowder or pasta.
2. Dark Leafy Greens. Greens like kale, chard and spinach are rich in micronutrients like iron, calcium, magnesium and potassium as well as vitamin C, K and folate. They also contain phytonutrients, which help to fight cell damage. Lightly steaming these greens and adding a little lemon juice can help with absorption, but they are also great in smoothies, salads, or for throwing into soups, pastas and stir frys.
3. Wild Salmon. Omega 3’s? Look no further than wild salmon. This fish contains an abundance of Omega 3 fatty acids, and is a rich protein that also contains Vitamins B12, D and selenium. Additionally, canned salmon contains lots of calcium (due to the edible bones). Enjoy it smoked, baked, or even raw in sashimi!
4. Eggs. Eggs are incredibly nutritious – they contain protein, healthy fats and nutrients like vitamins A, E, folate, iron, selenium and choline. Eggs also contain all nine essential amino acids. To get the best benefits, soft yolks are recommended, but hard-boiled eggs also make a great snack.
5. Cacao. Cacao is rich in antioxidants and a wonderful source of calcium, magnesium, potassium and iron. Powdered cacao can be added into smoothies, to make hot chocolate, or added into baked goods. Dark chocolate above 70% also does the trick. Yes, chocolate is a superfood!
6. Avocado. Avocado toast is no joke. Avocados are full of Vitamins C, E, K, folate, calcium, magnesium and potassium. They also contain plenty of healthy fats. Aside from on toast, they can be added to smoothies, tacos, sushi, guacamole and even chocolate mousse – the avocado possibilities are truly endless.
7. Bone Broth. Collagen rich and filled with nutrients, consider this a whole food complementary to collagen powders. Bone broth can be used to make soups, or drunk on its own as a nourishing hot beverage.
8. Berries. Berries are rich in antioxidants. They also have a lower glycemic load compared to other fruits, so won’t spike blood sugars as much. Fresh or frozen berries can be enjoyed on their own, can be used to top yogurt or in smoothies.
I always encourage my patients to seek out as much from their food as possible, and use supplements as just that – a supplement to a healthy, vibrant diet.
