5 Nutritionists Share Their Go-To Superfoods

Supplements are all well and good, but plenty of foods out there are guaranteed to improve your nutritional intake. Here, five experts share their tips for supercharging your diet this winter…

Dr. Sarah Martinez, RD

Registered Dietitian at Martinez Nutrition Clinic, Los Angeles, CA

Dr. Sarah Martinez, a Registered Dietitian, emphasizes the importance of incorporating complete proteins into one's diet, and her top choice is quinoa. Packed with all nine essential amino acids, quinoa stands out as a versatile and gluten-free grain. Whether as a base for salads or a side dish, it's a nutrient-rich option that supports muscle repair and overall vitality.

Emily Turner, MS, CN

Clinical Nutritionist at Turner Wellness Center, New York, NY

A clinical nutritionist, Emily Turner, considers avocado, a creamy and delicious fruit, a staple. Rich in monounsaturated fats, avocados support heart health and provide a satiating energy source. Turner suggests adding avocado slices to salads, spreading it on toast, or blending it into smoothies for a nourishing boost.

Alex Nguyen, RDN

Registered Dietitian Nutritionist & Founder Nguyen Nutrition Consulting, San Francisco, CA

Alex Nguyen, a Registered Dietitian Nutritionist, celebrates the vibrant blueberry as a potent source of antioxidants. These tiny berries contain vitamins and phytochemicals that combat oxidative stress and support cellular health. Whether enjoyed on their own, added to yogurt, or blended into a refreshing smoothie, blueberries are a sweet treat with a nutritional punch.

Dr. James Carter, PhD

Nutrition Scientist at Carter Institute of Nutritional Research, Boston, MA

Advocates for including fatty fish like salmon in the diet due to its high omega-3 fatty acid content. Omega-3s play a crucial role in brain health, supporting cognitive function and reducing inflammation. Grilled, baked, or smoked, salmon offers a delicious and heart-healthy protein option.

Maria Rodriguez

Licensed Dietitian & Nutritionist at Rodriguez Wellness Studio, Miami, FL

Kale - Leafy Green Goodness. Maria Rodriguez champions kale as a nutritional powerhouse among leafy greens. Packed with vitamins, minerals, and fiber, kale supports digestion and overall immune function. Whether sautéed, added to salads, or blended into green smoothies, kale is a versatile leafy green that deserves a spot on your plate.

Superfoods don’t work in isolation

While consuming nutrient-dense foods undoubtedly offers health benefits, it's crucial to dispel the misconception that they work independently. Relying solely on daily chia seed consumption, for example, won't shield you from chronic diseases if coupled with a sedentary lifestyle and a typical Western diet high in sugar and processed foods. Superfoods cannot compensate for a poor overall diet, just as placing a bucket under a leak won't halt the water from dripping.

Here's a valuable tip: infuse color into your meals. Opt for vibrant stir-fries featuring spinach, garlic, broccoli, turmeric, and ginger. Indulge in carrot and coriander soup with fresh ginger, savor live yogurt with cranberries and flaxseed, or relish a tomato, onion, and red pepper omelette paired with smoked salmon, rocket, and kimchi. The diversity and balance in your diet contribute to overall well-being.

DISCLAIMER: Features published by Natalian Williams are not intended to treat, diagnose, cure, or prevent any disease. Always seek the advice of your GP or another qualified healthcare provider for any questions you have regarding a medical condition and before undertaking any diet, exercise, or other health-related programme.