By Mike Roussell, PhD
3 Superfoods that You Should Eat Daily
The word superfood is overused and often misunderstood. It has become more of a synonym for a random exotic fruit found in a remote jungle than a food that helps you stay lean, healthy, and fit.
Real superfoods pack multiple powerful health and performance benefits – and they can also be found at your local grocer.
01 Wild blueberries
Blueberries are often touted as one of the most healthful foods on the planet. And wild blueberries are like regular blueberries on steroids, containing twice the antioxidants and twice the fiber of their regular counterparts.
Studies show that the antioxidants in blueberries can help lower blood pressure, support optimal brain function, and feed the good bacteria in your digestive system.
What to do: Have one cup of wild blueberries a day. They are difficult to find fresh but are readily available frozen all year round. Try them blended in a smoothie or just in a bowl with a dollop of Greek yogurt, a perfect late-summer treat.
Pistachios deliver the trifecta of fat, fiber, and protein that helps you feel fuller longer. This makes it easier to control calories in your diet. Protein from pistachios is also complete protein (similar to proteins found in fish and meats).
Research with pistachios shows that they support improved heart health, blood sugar control, and pack serious antioxidants that can support muscle recovery.
What to do: Down a quarter-cup of shelled pistachios each day. You can put this in a smooth, use it as Greek yogurt or salad topping, or have it as a standalone snack.
03 Extra Virgin Olive Oil
Extra virgin olive oil is the foundational component of the heralded Mediterranean Diet, and populations that primarily use extra virgin olive oil live longer with less disease.
The fats in extra virgin olive oil aid in better blood sugar control and reductions in dangerous visceral body fat. Look for “first cold-pressed” extra virgin olive oil to ensure your olive oil has the nutritional potency.
What to do: Make this the primary oil in your diet whether you’re sauteing vegetables, cooking eggs, or prepping salad dressings.
Try The Ultimate Superfood Powershake
This is my go-to superfood smoothie. It’s calorie-controlled (under 450 calories), and packs protein (more than 30 grams).
Use it in the morning, post-workout, or when you need an afternoon energy boost.
1 cup frozen wild blueberries
1 scoop protein powder
1⁄4 cup shelled pistachios
1 Tbsp ground flaxseeds
1 scoop protein powder
2 cups of water
Add all the ingredients to a blender, blend, and enjoy!
AUTHOR BIO: Mike Roussell, PhD
Mike Roussell, PhD, is an author, speaker, and nutrition strategist who has spent more than 20 years transforming complex nutritional concepts into practical habits that change lives.
He’s worked with a host of clients, including NBA all-stars, high-performing tech execs, and TV stars, teaching all of them what he calls “high-performance healthspan nutrition,” an approach built to help you live longer while building plenty of muscle and strength.