7 superfoods you're eating improperly


Avocados include beneficial lipids and minerals. Slice the avocado in half, remove the pit, then spoon out the flesh to maximum benefits. Use it in salads, toast, and guacamole. Over-ripening affects flavor and texture.


Blueberries are vitamin and antioxidant-rich. Wash them lightly before eating to protect fragile skin. Eat them as a snack, add to yogurt, cereal, or smoothies for nutrients.


Spinach is nutrient-rich. Cooking spinach improves nutritional absorption. To maintain nutrients, sauté or steam softly. Use in salads, omelets, and spaghetti.


Vitamin and lycopene-rich tomatoes. Cooking tomatoes releases antioxidant lycopene. For maximum flavor, roast or make sauces.



Almonds include protein and healthful lipids. Soaking overnight activates digestive enzymes. Raw or dry-roasted almonds are best. Snack or incorporate into almond milk or nut butter.


Protein-rich quinoa. Rinse quinoa well before cooking to eliminate its bitter coating. Fluffy quinoa requires 2:1 water-to-quinoa ratio. Use it as a basis for salads and bowls with veggies and lean meats.

Chia seeds

Chia seeds include antioxidants, omega-3 fatty acids, and fiber. Chia seeds become gel-like after soaking in water, milk, or yogurt for 15 minutes. This improves digestion and absorption. Soak chia seeds for smoothies, porridge, or chia pudding.

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