Don’t call it dieting. Call it changing the way you eat. Fad diets come and go but superfoods are always readily available to augment a healthy lifestyle. And there are simple ways to add them to your everyday meals. Below are six superfoods that pack a bevy of vitamins and minerals. Try adding these items to your breakfast, lunch and dinner, reaping the benefits of a sharper mind and healthier body.



These gems are easy to find at grocery stores everywhere. One medium avocado boasts 3 grams of protein and is an excellent source of dietary fiber, packing 10 grams, which is two times more than that found in a cup of oatmeal. A half-cup of avocado also contains 20% of the Recommended Daily Intake (RDI) of vitamin B5, which is known to combat fatigue and spur energy.

Try some healthy avocado spread on your sandwich instead of mayonnaise. Peel, remove the pit, mash with a fork and add to a turkey sandwich for a delectable treat. You can also mix in some lime juice, cumin and coriander for a South of the Border twist.

Romaine Lettuce

Adorning every produce aisle with its leafy green goodness, Romaine lettuce is loaded with Vitamin K, which plays a major role in bone health. In addition, 24% of the RDI for Vitamin A is also found in a cup of this wholesome vegetable. Vitamin A boosts the immune system and aids in vision.

Adding it to your diet is as simple as substituting Romaine for iceberg lettuce in salads and on sandwiches.


Purchase these vibrant berries year-round in stores and in-season at many farmers’ markets. One cup of this superfood contains 25% of the RDI for manganese, a nutrient known to keep blood sugar in check and even promote healthy skin through the production of collagen, according to information published on The World’s Healthiest Foods website.

Nothing complicated here. Eat them right out of your hand or garnish hot cereal  with these delicious treats.


Nuts are essential to good health. These ubiquitous, crunchy morsels yield the best benefits when eaten in raw, unsalted form. About 1 ounce (a handful) of almonds packs 40% of the RDI for Vitamin E, reducing “bad” cholesterol and promoting cardiovascular help by enhancing arterial blood flow.

Enjoy them on their own or add to salads, cereals or plain Greek yogurt for a satisfying snack.

Sunflower seeds

Best if consumed unsalted and without the shell, these buttery bits contain vast amounts of selenium which aids in cancer prevention. In addition, an ounce of seeds boasts 70% of the RDI for copper, preventing anemia and offering an energy boost as well.

Sunflower seeds taste great on their own but make a simple, tasty and textural addition to tossed, chicken or tuna salad.

Wild caught salmon

Alaskan wild-caught salmon is the total package. The nutritional benefits of Omega-3 fatty acids are plentiful. This renown nutrient promotes heart health, mood, brain function, and even aids in the prevention of dry eye and macular degeneration. As if those advantages aren’t enough, just 4 ounces of salmon yields 236% of the RDI for Vitamin B12, and 128% of the RDI for Vitamin D.

Enjoy salmon poached, broiled, grilled or baked with a mustard dill sauce or orange glaze.

Improving your eating habits is simple. The path to enhanced physical and mental health requires no great effort. The foods that line the path are present in markets everywhere. Seek a new direction in life and savor the tastes that will propel you toward your destination.