At the speed of this life, it is hard to get all of the nutrients you need. Every modern human needs a few tricks up their sleeve to boost or better the food they choose. In nutrition circles "nutrient density" is the name of the game which means making every mouthful count by choosing unprocessed, fresh, raw vegetables and whole grains every single time. Who can do that?
Here is your cheat sheet of four foods that you can add to whatever you are eating and improve every spoon:
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Tastes like: Bitter, crunchy chocolate chips
Good for: High in antioxidants
Contains potassium and magnesium (two nutrients often missing from processed food)
How to use: Add to yogurt, baking, salads
Tastes like: No taste, texture only
Good for: Excellent fibre (soluble and insoluble)
How to use: Add to smoothies, salads, soups, baked goods, sprinkle on convenience foods
Tastes like: Sunflower seeds
Good for: High in plant source protein
Contains good fat GLA needed to make hormones
How to use: Grind into a nut free "nut" spread, add to vegetarian dishes like lasagne, pasta...
Tastes like: Christmas
Good for: Helps lower blood pressure
How to use: Add to any sweet food
Include a pinch in any sauce or curry