Your List of Vitamin-Packed Super Foods

You want to eat healthy and feel energized, but it is so much effort…sounds familiar right? One of the biggest obstacles to achieving this for many of us is the minimal time we have to plan and prepare our food. Let me take some of the time and planing energy off your plate! Here is a complied list of foods that pack the best nutrient punch, why they are so good, and ways to eat them:

Dark, leafy greens - they are an excellent source of nutrients, including folate, zinc, calcium, iron, magnesium, vitamin c and fibre. Some examples are kale, Swiss chard, collard greens, turnip greens and spinach. They are great added to soups, salads, smoothies and stir-fries.

Berries - a powerhouse of vitamins, minerals, fibre and antioxidants. The most common berries falling into this category are raspberries, strawberries, blueberries, blackberries and cranberries. They are delicious with yogurt and oatmeal, in salads and smoothies and of course just on their own!

Eggs - rich in vitamin B and A, choline, selenium, iron, phosphorus and antioxidants. They are also packed with high-quality protein. Think omelettes, scrambled, over-easy, hard-boiled, so many options for eating eggs.

Legumes - a class of plant foods that include beans, lentils, peas, peanuts and alfalfa. Legumes are a rich course of vitamin b, various minerals, protein and fibre. You can make curries, soups, add them to salads, or eat them as a side dish. 

Nuts and seeds - they are rich in fibre, are a vegetarian source of protein and full of heart-healthy fats. This includes almonds, walnuts, chia seeds, and flaxseeds etc. There is a long list of these goodies! Great in salads, smoothies and on their own. 

Salmon - full of healthy fats, protein, vitamin b, potassium and selenium. Salmon is also one of the best sources of omega-3. It can be the main part of your dish or an add on to a veggie filled salad, yum! 

Avocado - packed with fibre, vitamins, minerals and healthy fats. It is creamy, delicious and can be added to so many different dishes! Don't forget about turning it into guacamole :)

These are just some of the many vitamin-packed superfoods! They are delicious, and packed full of so many great benefits. While a variety of these foods is optimal for balance, find your favourite go to’s, add them to your meals each day and you will be sure to feel the effects!