5 Nutrient-Dense Foods You’re Missing Out On

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Are you getting tired of eating the same ol’ nutrient powerhouses every day? Could your favorite meals use a little nutrient boost? Are you searching for fresh ideas to help give your kitchen a spring-clean makeover? Then start by celebrating National Nutrition Month with Alexandra Catalano, a holistic nutritionist and creator of the popular lifestyle brand Eat Cute. She’s sharing five ingredients that might not be on your radar currently but pack an important punch when it comes to nutrition.

1. Avocado Oil

“Avocado oil is a beautiful, high-quality fat packed with a bevy of health benefits such as lowering blood pressure, improving nutrient absorption, and nourishing your skin and hair,” Catalano says. “It’s high in monounsaturated oleic acid, which is why it is so perfect for helping reduce bad cholesterol.” Because it has a medium smoke point, which makes it ideal for using on lower-heat cooking or on uncooked foods — try using avocado oil in salad recipes instead of your go-to olive oil. When purchasing avocado oil, look for labels that state it’s organic, unrefined, cold-pressed and extra-virgin.

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2. Hempseeds

Hempseeds or hemp hearts are the seeds of a hemp plant — their nutty flavor profile not only tastes delicious but also serves as a wonderful source of fiber, fat and protein. “Hempseeds are rich in fiber and can keep you feeling fuller longer and aid in digestive health,” says Catalano, noting that 1 ounce of hempseeds contains 9.2 grams of protein. “I love adding hemp seeds to my morning smoothies or enjoying hemp milk in my coffee or in baking.” She recommends buying organic and storing them in your fridge in an airtight jar or container because they are sensitive to heat and light. 

3. Spirulina

It’s no wonder spirulina is one of Catalano’s favorite superfoods — this blue-green algae contains protein and is packed with antioxidants. “Some major benefits include helping fight off candida because of its anti-microbial properties, boosting energy and pulling heavy metals out of the body,” she says. Try adding spirulina to smoothies or homemade protein bites, or simply add a small spoonful to water or juice. (The sweetness from the latter will help offset its earthy taste.) Choose brands that are organic and non-GMO, and Catalano recommend steering clear of spirulina coming from India and China because of their higher amounts of heavy metals. Store open containers in the fridge, and consume within a few months of opening.

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