This category contains articles about the types of food necessary for maintaining optimal health. Topics include: Diets, Foods, Supplements, and more.

Skinny Man Walking On Beach

Best Weight Gain Supplements For Skinny Guys

If you are in a hurry and just want to find out what the best weight gain supplements for skinny guys is then I’d recommend BSN True Mass 1200 as the best one.

Are you a skinny guy struggling to bulk up? For some men, eating right and exercising doesn’t seem to work. Weight gain supplements may be the answer and your ticket to building the body you desire. Like everything else in life, not all products are created equal, so I’m here to give you the skinny on weight gain supplements.

How Weight Gain Supplements Work

It all starts with an understanding of what the supplements are supposed to do. People who hope to gain weight usually focus on building muscle mass. Different supplements encourage reactions in your body to make this happen. When choosing a weight gain supplement, it’s essential to understand how the supplement will affect your body to get your desired result.


Protein is essential to muscle building. The suggested daily intake for adults is 0.6-0.9 grams per pound, and plenty of foods offer protein, like oats and beans. However, if you’re struggling to eat enough protein, supplements can help fill the gaps to ensure you have enough to build muscle mass and bulk up.


The effects of creatine have been heavily researched, and there is strong support for its benefits. Though it’s found naturally in your body, taking creatine supplements increases the amount in your muscles. The increase in creatine in your muscles improves exercise performance and muscle gain.

High-Calorie Supplements

To gain weight, you need to consume more calories than you’re burning. If you have a high metabolism and you’re exercising, you need to adjust your calorie intake accordingly. You’ll want to select a supplement that is high in carbohydrates (carbs) and protein.


Widely used to improve performance, caffeine is commonly used around the world to improve focus and exercise harder. The idea is to enhance your energy output to exercise harder to gain more muscle. This principle relies on you consuming enough calories, though.

Amino Acids

Amino acids are critical to bodily functions. They are naturally present in your body and can be consumed in food.

  • Citrulline helps increase blood flow, which can help you stretch your exercise session to gain more muscle over time.
  • Beta-Alanine can help slow muscle fatigue during exercise.
  • Beta-hydroxy beta-methylbutyrate (HMB), a byproduct of your body breaking down the amino acid leucine, helps with post-exercise recovery and muscle gain.
  • Glutamine can increase growth hormone levels, decrease muscle fatigue, and boost your immune system.

How to Get the Most from a Weight Gain Supplement

skinny guy in front of chalk board

Supplements are meant to support your regular food intake and enhance the effects of exercise. They work best for people who are having trouble eating enough food to exceed the calories they are burning. However, to get the most from your supplements, you want to start with a solid foundation. If you’re not eating or exercising correctly, a supplement will not help.

Building a Balanced Diet

You need to consume enough vitamins, minerals, and nutrients from food if you want to make gains in lean muscle. Start with a solid base diet that satisfies suggested nutritional requirements for adults, including a variety of foods with an emphasis on fruits, vegetables, and whole grains. You should never replace real meals with weight gainers; they are supplements.

Keep in mind, the quality of food matters. Fast food may pack a ton of calories, but it’s low in nutritional value, meaning it can hurt your body. Ask yourself, how likely will you be to excel at the gym after a giant fast-food meal?

Develop a Complete Exercise Program

Likewise, varying your exercise routine and addressing your whole body is critical to building lean muscle mass. Build a program that includes strength training and aerobic activity to see the best results. While strength training builds muscle and bone strength, aerobic exercise increases blood flow and endurance.

Precautions for Using Weight Gain Supplements

Using weight gain supplements can really help you bulk up, but there are a few things to be mindful of before getting started. After you created a balanced exercise program and adopted a healthy, complete, protein-rich diet, take a few more steps before adding in a weight gain supplement.

  • Review your diet with a nutritionist to identify any areas that could be improved or altered for better results.
  • Consult a physician because some supplements contain ingredients that can affect your body, specifically your kidneys and liver.
  • Research your options, including potential side effects. Common issues with weight gain supplements include headaches and digestive issues, but there can be more severe problems.
  • Be wary of allergic reactions. Weight gain supplements have caused hives and digestive problems, including stomach infections.
  • Weight gain supplements can lead to unhealthy gains by building fat instead of muscle if the calories are not used during exercise.

The Best Weight Gain Supplements for Skinny Guys

Armed with my research on what to look for in weight gain supplements, I thoroughly explored product pages and reviews to find the best options for skinny guys. These five products are excellent options for guys looking for a little help building muscle.


Optimum Nutrition Serious Mass

Each serving of this high-calorie weight gain powder packs 1,250 calories, 53 grams of protein, 252 grams of carbs, plus 25 vitamins and minerals. Choose from six different flavors and two package sizes (six-pound or twelve-pound).

Serious Mass is intended to be a calorie boost and can supplement your diet between meals if you’re having a tough time ingesting enough calories. The suggested serving size is two heaping scoops with water, but you can also blend it with fruits and veggies or calorie-dense foods like nuts and peanut butter. Mixing Serious Mass with milk instead of water adds extra calories.


  • You can mix up your routine with multiple flavor options (banana, chocolate, chocolate peanut butter, cookies and cream, strawberry, and vanilla)
  • An excellent choice for those looking to bulk up
  • Perfect for people with busy schedules who need to fit in some extra calories before or after a workout
  • You can have it before bed because it won’t keep you up all night
  • There are no added sugars in this product


  • If you aren’t extremely active, you get bloated
  • Drinking it too fast can make you sick
  • It can make you too full to eat enough other foods during the day

BSN True Mass 1200

This powder supplement packs 1,220 calories per serving. It also boasts 50 grams of protein, 215 grams of carbs, and essential amino acids. The carbohydrates in this product come primarily from oats, and you have the added benefit of 9 grams of dietary fibers.

BSN’s True Mass 1200 is intended for heavy trainers who require a lot of calories. The blend is also reported to aid in muscle recovery. Try drinking a True Mass shake after working out, as a snack, or before bed.

The recommended serving is two scoops in 16 oz of liquid. Blend and enjoy once per day to supplement your protein and calorie intake.


  • Excellent flavor choices – chocolate milkshake, cookies and cream, strawberry milkshake, and vanilla ice cream
  • No metallic aftertaste
  • You don’t feel bloated or heavy after use
  • Contains complex carbohydrates, fiber


  • Contains a whopping 19 grams of sugar
  • Some people reported experiencing digestive problems after using it for a month

Dymatize Super Mass Gainer

This high-protein, high-carb blend is loaded with everything you need. Each serving contains 52 grams of protein, 1,280 calories, and 245 carbs. Dymatize Super Mass Gainer is meant for people with high metabolisms and busy schedules. This blend includes creatine to improve strength and endurance during workouts and glutamine to aid in post-workout recovery.

Blend 2 ½ scoops with 24-32 oz of fluid and enjoy once per day. Try mixing it with additional calorie-rich and nutrient-rich foods like peanut butter or fruit for an evening snack.


  • Your choice of five flavors including cookies and cream, fudge brownie, and strawberry
  • Two convenient package sizes – 6 pounds and 12 pounds
  • Loaded with amino acids include 5.1 g Leucine
  • Contains creatine, several vitamins, and minerals


  • 23g of sugar per serving
  • Some people reported mood swings and increased symptoms of depression with extended use

MusclePharm Combat XL Mass-Gainer

Another calorie-dense option, Combat XL offers 1,270 calories, 50 grams of protein, and 252 grams of carbs per serving. This product relies on a blend of fatty acids, complex carbs, and four different sources of protein to help you recover faster and build mass.

To mix, add four scoops to cold water or milk until you reach the desired consistency. You can take this supplement up to three times per day. Since this product isn’t as chunky, you can shake-and-go or use a blender.


  • You can drink these shakes more than once per day
  • Substantial gains noticed within a month
  • Easy to mix with other foods (try bananas, oats, and peanut butter) for new flavors and additional calories
  • Contains additional nutrition in flax and chia seeds


  • Only comes in two flavors – vanilla and chocolate milk
  • Serving size may be too large for some users

MuscleTech Mass Tech

MuscleTech’s Mass Tech is the lowest calorie option on the list, but it provides something different. Each serving contains 1,010 calories, 80 g of protein, 156 g of carbs, and 10 g of creatine. It also carries fewer sugars than the other options on the list at just 9g per serving.

Mix 5 scoops with 16 oz. of water or skim milk as part of your breakfast, a snack, or after your workout. You can also divide the shake and have half in the morning and the rest later in the day.


  • Most users notice quick gains
  • Mixes well and doesn’t leave you feeling bloated
  • The extra protein and creatine are critical for building muscle
  • Basic flavors allow you to add in extras like fruit to alter the taste


  • The product goes fast making it a more expensive option
  • Very thick with a lot of fillers which made it challenging to drink
  • You have to use a blender for this one, shake-and-go is not an option

The Bottom Line

Choosing a weight gain supplement requires research and experimentation to find a blend that fills your needs. Make sure you’ve established a diet and well-rounded exercise routine to determine your needs regarding calories, carbs, and proteins. Consider how you want to prepare your supplement because some products are easier to shake and run than others.

In the end, only one product could be named the best weight gain supplement for skinny guys. BSN True Mass 1200 has everything you need to pack on the pounds. It’s reasonably priced and comes from a well-known company. The flavor and lack of metallic aftertaste really put this one over the edge.

Healthy Food in Glasses

Best Prebiotic Supplements

If you are in a hurry and just want to find out what the best prebiotic supplements is then I’d recommend Hyperbiotics Organic Prebiotic Powder as the best one.

If you’re like me, you like to keep up with the latest developments in the world of health and fitness. In recent years, we’ve learned a lot about the benefits of a healthy gut biome and probiotic bacteria.

These good bacteria provide benefits that extend well beyond the gut itself to nearly all areas of health. If you’re looking to boost your gut health, your first thought might have been a probiotic supplement. But prebiotics can be just as important, and perhaps even more so. But what is the best prebiotic supplement? Here’s what you need to know:

Prebiotic Supplement 101

Here are some of the most frequently asked questions about prebiotic supplements:

What Are Prebiotics?

To put it simply, prebiotics are fuel for probiotic bacteria. They exist in certain types of high fiber foods. For years, there were two known types of prebiotics: fructo-oligosaccharides (FOS) and galacto-oligosaccharides (GOS).

About a decade ago, a third type was discovered, called gum arabic. Gum arabic is an even more powerful prebiotic than FOS or GOS.

Prebiotics do naturally exist in foods, but they are rare in a typical diet. Therefore, one of the best ways to boost your prebiotic intake is to take prebiotic supplements.

How Do They Work?

Prebiotic fibers feed and nourish good probiotic bacteria. But they are particularly useful because harmful gut bacteria can’t use them as fuel. That means the more prebiotic fiber you consume, the more probiotics flourish, and the more bad bacteria starve.

Many people take prebiotic supplements in conjunction with probiotic supplements. That is a natural pairing and can speed up the process. However, it is not necessary to take probiotic supplements for your prebiotics to be effective. If the prebiotics are successful, probiotic bacteria will grow naturally.

Where Can I Get Prebiotic Supplements?

Prebiotic supplements are available at most major pharmacies and many grocery stores. They are also typically available online, through the company’s websites, or major online marketplaces.

How Much Do They Cost?

woman in grassy field

Prices can vary, but on average, prebiotic supplements can cost around $15 for 30 servings on the low end, and about $60 for 30 servings on the high end.

Are There Any Side Effects?

Prebiotics and probiotics have no major side effects. However, many can cause gas and bloating, particularly early on in the process and among people with sensitive stomachs. Some supplements include an enzyme designed to prevent this issue. If you have a sensitive stomach, consider looking for one of these prebiotic supplements.

What are the Benefits of Prebiotic Supplements?

Taking prebiotic supplements is one of the most useful things you can do to promote a healthy gut. And healthy guts send ripple effects throughout the entire body. Here are some of those benefits:

Immune Health

Surprisingly, gut health is one of the most critical factors in promoting a healthy immune system. Studies have linked poor gut health to an increase in inflammatory and autoimmune diseases.

Energy and Mood

A staggering 90% of serotonin receptors exist in the gut. Accordingly, the gut biome directly affects mood and energy. That means prebiotic supplements can play a role in boosting energy, improving mood, and to an extent, even fighting off depression.

Heart Health

Research into the link between gut health and heart health is largely in its infancy. However, preliminary studies suggest that a healthy gut has positive effects on blood pressure and cardiovascular health in general.

Weight Loss

Probiotics in general, and particularly one strain known Lactobillus Amylovorus, have been shown to promote fat loss. In one study, eating these probiotic bacteria strains led to a fat loss of 3-4% over a six week period.

doctor with stethoscope

Other Benefits

These are some of the most significant health benefits linked to a healthy gut biome. But that’s not all. Additional benefits include:

  • Improved digestion
  • Lower cholesterol
  • Oral health
  • Skin health
  • And more

As we can see, prebiotic supplements and general gut health contribute to an incredibly diverse array of health benefits.

What to Look For in a Prebiotic Supplement

Prebiotic supplements might all look the same on the surface, but they’re not. Here are a few key factors to help you find the best prebiotic supplement:

Fiber Types

There are three major types of prebiotic fibers: FOS, GOS, and gum arabic. Gum arabic is the strongest, but no single type of prebiotic fiber is enough for a supplement to be as effective as possible. The best prebiotic supplements will feature a blend of two or even all three fiber types of fiber.

Is it Organic?

A prebiotic supplement being organic isn’t just a matter of avoiding pesticides. Organic prebiotics are actually more easily absorbed than non-organic alternatives.

How is it Made?

Prebiotic supplements typically come in one of three forms: powder, capsules, or gummies. The powder is the most versatile, as it can be mixed in with juices or smoothies. Gummies should be the pick if taste and convenience are your priorities. And capsules can be the most effective, as they ensure the prebiotic is not released until it reaches the correct part of the gut.

The Best Prebiotic Supplements

I’ve narrowed down my list of the best prebiotic supplements to the following five products:

BlueBiology Prebiotic Powder

BlueBiology Prebiotic is a fully organic prebiotic powder. It uses chicory root, lentil root, and gum arabic, giving it the fullest variety of fibers available. BlueBiology is one of the only prebiotics that uses gum arabic in addition to FOS and GOS fibers, making it as nutritious as possible for probiotic bacteria.

Many prebiotic supplements can cause bloating and gas. But BlueBiology includes a specially designed enzyme to prevent them.

BlueBiology Prebiotic has no fillers or additives. The three active fibers and the anti-bloating enzyme are the only ingredients in the powder. It is gluten-free, dairy-free, and has no GMOs.

BlueBiology Prebiotic is one of the more expensive products on the list, but it is competitively priced, given its high-quality performance.


  • Organic chicory root powder
  • Lentil root powder
  • Organic gum arabic powder
  • Anti-bloating enzyme
  • Form: powder


  • Full fiber spectrum
  • Fully organic
  • Enzymes prevent gas and bloating
  • Gluten-free
  • Dairy-free


  • Fairly costly
  • Can have a bitter taste

1MD Platinum Probiotic with Prebiotic Fiber

1MD Platinum Probiotic with Prebiotic Fiber is a two-in-one product: it is a prebiotic supplement that also contains live probiotic bacteria. You don’t need to take probiotic supplements for prebiotics to be effective (if the prebiotics do their job, probiotic bacteria will grow on its own). But taking the two together can really speed along the process and can enhance overall results.

The prebiotic supplement contains a patented blend called NutraFlora. Unfortunately, this contains only one type of fiber, an FOS.

The probiotic side is particularly extensive. It contains 11 different strains of probiotic bacteria, including several of the best available on the market. Each capsule contains 51 billion live bacteria cells. Another cool feature of 1MD Platinum is the delayed-release capsule. That ensures the supplement reaches the correct place in the digestive system before it is released.

Overall, 1MD Platinum Probiotic with Prebiotic Fiber is an interesting product. On the one hand, it is on the expensive side and only features one style of prebiotic fiber. That said, it is loaded with a wide variety of high-quality probiotic bacteria. And taking the two together is a great way to expedite the overall process of improving gut health.


  • 11 probiotic bacteria strains
  • 51 billion live cells per capsule
  • Patented NutraFlora prebiotic fiber blend
  • Form: capsule


  • Contains probiotics and prebiotics together in one capsule
  • Extensive probiotic blend
  • Delayed-release capsule
  • Dairy-free
  • Gluten-free


  • Single prebiotic fiber
  • Can cause gas

Hyperbiotics Organic Prebiotic Powder

Hyperbiotics Organic Prebiotic Powder is an excellent mid-range prebiotic supplement that offers a good bang for your buck. Like BlueBiology, it has gum arabic, FOS, and GOS. That makes it one of the higher-performing supplements on our list. You can see results in as little as 24 hours.

Like most prebiotic supplements, Hyperbiotics Organic Prebiotic Powder can cause gas and bloating. However, it features a proprietary blend designed to prevent stomach aches. If you have a sensitive stomach, this is a major plus.

Hyperbiotics is fully organic, gluten-free, and dairy-free. However, it is packaged in a facility that handles gluten and dairy, as well as shellfish, nuts, and more. If you have serious food allergies, you should look elsewhere.

Hyperbiotics Organic Prebiotic Powder isn’t the highest-rated product in any individual category. But overall, it is a well-balanced prebiotic that is very effective at an affordable price.


  • Organic acacia fiber
  • Organic Jerusalem artichoke fiber
  • Organic green banana flour
  • Inulin
  • Digestive enzyme blend
  • Form: powder


  • Full fiber spectrum
  • Fully organic
  • A proprietary blend designed for sensitive stomachs


  • Not allergy safe
  • Can cause gas

BeLive Prebiotic Fiber Gummies

BeLive Prebiotic Fiber Gummies are a fairly unique product: they are the only gummy-based supplement on the list. What sets them apart is their taste. While many prebiotics can be unpleasant to take, BeLive gummies are delicious and convenient. But they are also an effective product.

BeLive features two different styles of prebiotic fiber: It doesn’t have gum arabic, but it does have an FOS and a GOS.

BeLive Prebiotic Fiber Gummies don’t include dairy or gluten. And while most gummies are made using gelatin and added sugar, BeLive makes their gummies with natural, fruit-based pectin.

Overall, BeLive is an excellent choice for people who are willing to sacrifice a small amount of performance for a large amount of taste and convenience. It is also very cost-effective relative to most other prebiotics.


  • Chicory root
  • Inulin
  • Healthy pectin base, no gelatin
  • Form: gummy


  • Multiple fibers
  • Tasty gummies
  • Gluten-free
  • Dairy-free
  • Very affordable


  • Only two prebiotics
  • Can cause gas

MAV Nutrition Probiotics + Prebiotics

MAV Nutrition Probiotics + Prebiotics is another two-in-one supplement featuring both prebiotic fiber and live probiotic bacteria. Like 1MD Platinum, this two-in-one only has a single prebiotic fiber, an FOS.

The probiotic side features seven different bacteria strains, including several of the most effective. Each capsule contains 20 billion live cells.

MAV Nutrition Probiotics + Prebiotics also have a delayed-release capsule, ensuring the fiber and live bacteria are all released in the proper place. Further, it contains an enzyme to prevent gas and bloating.

Overall, MAV Nutrition Probiotics + Prebiotics is one of the weaker prebiotics on the list, but an appealing choice if you are looking for a probiotic blend with your prebiotic supplement. It doesn’t have quite the variety of probiotic bacteria available with 1MD, but it is more affordable. Plus, it has an anti-bloating enzyme, preventing that unpleasant side effect.


  • Seven probiotic bacteria strains
  • 20 billion live cells per capsule
  • Inulin
  • Anti-bloating enzyme
  • Form: capsule


  • Contains probiotics and prebiotics together in one capsule
  • Delayed-release capsule
  • Enzymes prevent gas and bloating
  • Gluten-free
  • Vegetarian
  • Affordable


  • Only one prebiotic fiber
  • Not allergy safe


All of the products on this list are quality prebiotic supplements, and depending on your needs, you can’t go wrong with any of them. But the best overall prebiotic supplement is the Hyperbiotics Organic Prebiotic Powder.

It is one of the only prebiotics available that features the full fiber spectrum of gum arabic, FOS, and GOS. And it is the most affordable of those options. Plus, it has a digestive enzyme designed to prevent upset stomachs.

Family Silhouette

Best Green Superfood Supplements

If you are in a hurry and just want to find out what the best green superfood supplements is then I’d recommend Nested Naturals Super Greens as the best one.

Everyone knows that fruits and vegetables are essential for your health. But the benefits of particularly nutrient-rich fruits and veggies knowns as superfoods are more expansive than many people realize. And unless you have hours to set aside each week for cooking and meal-planning, it can be challenging to incorporate all the superfoods you need into your diet.

That’s why green superfood supplements are one of the best products available for health-conscious people on the go. But what are the best green superfood supplements? Here’s what you need to know.

Green Superfood Supplements 101

These are some of the most frequently asked questions about green superfood supplements:

What are Green Superfoods?

Green superfoods are nutrient-rich leafy greens, including kale, chard, spirulina, broccoli, and many more. They are packed with vitamins, minerals, and antioxidants, and have a wide array of health benefits. These benefits are often to the immune system and digestion, but superfoods play many other roles as well.

In addition to greens, many superfood supplements include berries, tea extracts, and more.

How Do Superfood Supplements Work?

Green superfood supplements are made from superfoods that have been condensed and turned into powder. How does that work?

All superfoods must ultimately be dehydrated and then ground into a powder. But first, some foods are juiced, or have certain parts extracted. That is done to ensure only the most nutrient-rich parts of the food makes it into the powder.

There are a variety of ways to dehydrate the food and prepare it to be powdered. Some are more effective in retaining nutrients than others. I’ll have more on this later, but overall, the more heat used in the dehydration process, the more nutrients can be lost.

Where Can I Get Them?

You can find green superfood supplements in many major grocery stores. They are also typically available online, through the company’s websites, or major online marketplaces.

adding supplements to blender
Adding Supplements to the Blender

How Much Do They Cost?

Prices can vary, but on average green superfood supplements can cost as little as $15 for a tub or as much as $100.

Are There Any Side Effects to Green Superfood Supplements?

Green superfood supplements are safe to take; there are no known significant negative side effects.

It should be stated, though, that superfoods are typically most effective as whole foods, compared to powders. However, superfood supplements still provide a high baseline of the vitamins, minerals, and antioxidants they contain. And they can be a useful complement even if you eat fruit and vegetables as part of your regular diet.

What are the Benefits of Green Superfood Supplements?

Green superfood supplements have a wide array of health benefits. Many of these benefits come from phytonutrients, some 100,000 different types of health-boosting nutrients found in plants. Superfoods are particularly dense with phytonutrients relative to other kinds of produce.

Superfoods also provide benefits through their high fiber content. Here are some of the tangible effects:

Immune Health

The most significant health benefit provided by green superfoods is to the immune system. Phytonutrients are rich in antioxidants and have considerable anti-inflammatory properties.

Thanks to this, superfoods have been linked with a reduction of chronic disease.

The high fiber content can also help prevent type 2 diabetes.

Heart Health

The anti-inflammatory effects of superfoods have another benefit: cardiovascular health. Studies have shown that superfood supplements can improve blood pressure, even in people already suffering from hypertension. Significant improvements came in just 90 days.

Mood and Energy

The vitamins and minerals found in superfoods are fundamental in keeping mood and energy high. Preliminary research has even indicated that diets rich in superfoods can help prevent clinical depression.

Digestive Health

Green superfood supplements are high in dietary fibers. Fiber isn’t digested by the human body, instead passing through mostly intact. That helps regulate digestion and improve the health of your digestive system overall.

What to Look For in a Green Superfood Supplement

Green superfood supplements might all look the same on the surface, but they’re not. Here are a few key factors to help you find the best green superfood supplement:

adding supplements to water
Adding Supplements To Water


As with all supplements, the first thing you should look for is the most basic: what’s in it? There is a wide variety of different types of superfoods. Some supplements focus primarily on leafy greens, others on berries. More still mainly come from algae or something else entirely.

All of these have their own specific benefits, and depending on your needs, a narrow supplement might be beneficial. However, if you’re looking for the most well-rounded health benefits, you should target a supplement with a wide variety of ingredients.


Once you know what’s in your supplement, the next thing to look for is how much of each ingredient it contains. A wide variety of superfoods doesn’t mean much if the supplement only has a tiny amount of each. Make sure the supplement has an effective dose of each ingredient.

Conversely, green superfood supplements can be very effective with a smaller number of ingredients, if they are all high quality and heavily concentrated.

How Was it Made?

Superfoods have to be dehydrated before they can be made into powdered supplements. The dehydration process can have a major effect on how many of the original nutrients the supplement retains.

If the superfood is dehydrated using high heat, that can severely reduce the nutrients in the supplement. The best process is when the superfood’s juice is cold-pressed and then dried at lower temperatures. That preserves the maximum amount of nutrients.

Products will not always advertise the method they used to dehydrate their ingredients. But products that used the low-temperature dehydration style will usually be labeled as “raw.” Look for this label to ensure you’re getting the highest-quality supplement.

Is it Organic?

The green powder comes entirely from plants, so it’s essential to target organic ingredients. Leafy greens, in particular, soak up a significant amount of pesticides if they’re not grown organically.

Nutrients and enzymes from organic and non-GMO ingredients are also more readily absorbed by the digestive system.

Best Green Superfood Supplements

I’ve narrowed down my list of the best green superfood supplements to the following five products:

Nested Naturals Super Greens

Nested Naturals Super Greens is a superfood supplement with a wide array of ingredients. It contains over 40 active superfood ingredients, more than 20 of which are greens. The superfoods include an antioxidant blend, a fiber blend, and an alkalizing blend.

These ingredients are complemented by digestive enzymes and probiotic bacteria, with nearly 2 billion live probiotic cells per serving. It is also the only supplement on the list with ginkgo powder for mental clarity and focus.

This supplement is all-organic, non-GMO, and vegan-friendly. Customers have complained about the taste, however. I recommend blending it up in a smoothie if the taste bothers you. Nested Naturals does not mention the processing methods, nor do they advertise their ingredients as raw.

Overall, Nested Naturals Super Greens has good variety and uses quality organic ingredients. It is not the least expensive supplement on the list, but it is competitively priced. The biggest concern is the lack of raw ingredients.


  • Over 40 active ingredients
  • Alkalizing blend
  • Antioxidant blend
  • Fiber blend
  • Probiotic blend – 1.67 million live cells
  • Digestive enzymes
  • 30 calories per serving


  • Wide variety of ingredients
  • Easily digestible
  • Gluten-free
  • Non-GMO
  • Organic


  • Ingredients not raw
  • Taste

Athletic Greens Ultimate Daily

The most expensive item on our list is also the best performing. Athletic Greens Ultimate Daily has a staggering 75 superfood ingredients. They are also highly concentrated, with one scoop containing the antioxidant content of 12 servings of vegetables.

In addition to the more typical antioxidant blend, alkalinity blend, and immune support blend, Athletic Greens contains a neural support superfood blend as well. It also features digestive enzymes and probiotics, with 3.6 billion live cells per serving.

Athletic Greens Ultimate Daily uses ingredients that are certified non-GMO, vegan, and, most importantly, processed raw. That means you know you’re getting the most nutrients out of each ingredient. Another cool feature is the prepackaged serving packs, making it easy to take on the go.

Overall, Athletic Greens Ultimate Daily is very costly, but it delivers. It’s the most well-rounded product available, uses all raw ingredients, and even has a specific blend for brain health. It is also the most convenient, given the portable single-serving packs. However, the cost will be prohibitive for some. And if you’re only looking for a smaller supplement to the fruits and vegetables already in your diet, it’s not a great value.


  • 75 active ingredients
  • Antioxidant blend
  • Neural support blend
  • Immune support blend
  • Probiotic blend
  • 50 calories per serving


  • The most expansive list of ingredients
  • Emphasis on energy
  • Convenient prepackaged servings
  • Vegan
  • Raw ingredients


  • Very high cost
  • Not allergy-friendly

Organifi Green Juice

Organifi Green Juice has a more limited variety compared to some other supplements. They set themselves apart instead through their focus on the quality and purity of their ingredients. Organifi features a big dose of 12 traditional green superfoods along with the ashwagandha herb, which reduces stress and fatigue. It also contains antioxidant-heavy turmeric.

Organifi uses 100% organic, non-GMO, raw-processed ingredients. So while their focus is more narrow than some competitors, you know you’re getting the highest-quality ingredients available.

Overall, Organifi Green Juice does less than the other green superfood supplements on the list. But it is very good at what it does. If you’re looking for more comprehensive variety, you should look elsewhere. But if you’re looking for a focused, high-quality supplement to your existing diet, this is an excellent option.


  • 12 active ingredients
  • Alkaline blend
  • Immune-support blend
  • Stress-relieving herbs
  • 30 calories per serving


  • Fully organic
  • High-quality ingredients
  • Vegan
  • Non-GMO
  • Raw ingredients


  • Limited variety
  • On the more expensive side

Vega Protein and Greens

Vega Protein and Greens is a very interesting product. In addition to being a green superfood supplement, it is also a plant-based protein mix. Each serving contains 20 grams of all-natural vegan protein. It is also by far the most filling on the list at 110 calories per serving.

Vega is the most limited green superfood blend on the list, however. Vega contains just six active ingredients, most of which are leafy greens.

A big plus for Vega is that it comes in a wide variety of different flavors. That can be a major pro if you don’t have time to make smoothies and are just mixing your powder in water.

Overall, Vega Protein and Greens serves a very specific purpose. If you’re looking for the most well-rounded green superfood supplement, this would be the last pick on the list. But if you’re looking to supplement your diet with a smaller boost of greens, while getting a serving of natural, plant-based protein, this is the best product on the market.


  • 6 active ingredients
  • 20 grams of vegan protein
  • 110 calories per serving


  • Protein boost
  • No added sugar
  • Vegan
  • Gluten-free
  • Wide variety of flavors


  • Fewest greens on the list
  • Not fully organic

Country Farms Super Greens Drink Mix

Country Farms Super Greens Drink Mix is one of the more balanced supplements on the list. It has a traditional greens mix as well as a reds mix containing beets and antioxidant-rich berries. Put together, it contains 50 superfood ingredients. All ingredients are fully organic and non-GMO.

On top of the superfood blends, Country Farms Super Greens Drink Mix contains probiotic bacteria and probiotic-fueling prebiotic fibers. At just 500 million live cells per serving, this is a smaller dose of probiotics than some of the other supplements, but the prebiotic fiber will help the bacteria grow and flourish naturally.

Overall, this is a solid, well-balanced supplement at a competitive price point. The biggest concern is the lack of raw-processed ingredients.


  • 50 active ingredients
  • Greens blend
  • Reds blend
  • Probiotic blend
  • Mushroom blend
  • 45 calories per serving


  • Wide variety of ingredients
  • Includes reds blend in addition to greens
  • Contains probiotics
  • Fully organic


  • Added sugar
  • Ingredients not raw


These are all high-quality green superfood supplements, and depending on your needs, you can’t go wrong with any of them. Taking every factor into account, though, the Nested Naturals Super Greens supplement is the best overall.

It has a wide range of fully organic ingredients, covering every major health benefit of green superfoods. And while it is a step below Athletic Greens in overall quality, it is a much better value at its respective price.

Paleo Diet Foods

Paleo Diet

We have all heard about the Paleo diet, but what is this new trend? Is it just a fad, or is the Paleo diet worth a truly deeper look? Because going Paleo is so effective for such a wide range of individuals, it’s definitely worth investigating further. The Paleo diet gets its name from the Paleolithic Age or the Stone Age. This diet is one that proposes literally getting back to our roots, back to the basics. In essence, it says, let’s go back to eating what the original people ate. This gives the hope of gaining a healthier, more sustainable lifestyle (and – let’s be honest – a more toned physique).

Purpose of the Paleo Diet

Every diet has a basic goal: to help people lose unwanted weight. The Paleo diet, on the other hand, takes things a step forward by suggesting ways to maintain that healthy weight loss and sustain a healthy lifestyle in general. The idea is that people on this diet cut out any foods that were not available during the hunter-gatherer era. By doing so, it suggests that the body runs more optimally because it does not have to filter through and process foods that are made available today through artificial means.

Why You Might Want to Follow a Paleo Diet

The Paleo diet is effective for certain people. With that being said, the Paleo diet is definitely not for everyone, especially if you have certain dietary restrictions or health conditions. You might be interested in this diet if any of the following apply to you:

  • You want to lose weight or maintain a healthy weight
  • You want to avoid chronic diseases associated with the Western Diet such as obesity, heart disease, and cancer
  • You have food sensitivities associated with processed foods or their additives.

Details of The Paleo Diet

The Paleo Diet is fairly strict when it comes to what is permitted and what is not permitted. The idea is to remain authentic and true to what would be available during the Paleolithic Age. With that being said, it is important to note that the diet does not consist of foods only available during the Paleolithic Age. Much of those foods are either no longer in existence or insufficient regarding nutrition. Instead, this diet really cuts out foods that have just been proven to have a truly negative effect on the human body (in spite of how tasty they tend to be!)

What to Eat

Paleo Diet Questions Answered

Red Meat

Red meat is permitted on the Paleo diet because, during the Paleolithic Era, human beings hunted. In turn, this food group provides the body with a great deal of protein. Try to stick to leaner cuts of red meat, though, and to limit how many days a week you eat it, as it is high in saturated fat.


Like red meat, fish is a great source of protein and is typically safe to incorporate daily. Grilling and baking fish are tasty ways to ensure you stay on track with this diet without sacrificing flavor. Frozen varieties are completely acceptable even though the earliest people definitely did not have freezers.


You do not have to say goodbye to your morning omelet – just the cheese on it! Eggs are another great source of Paleo-friendly protein. This versatile food is great boiled as a snack and can also be added to lunchtime salads to make them a little more hearty and flavorful.

Green Vegetables
Some Leafy Greens

Leafy Green Vegetables

Vegetables are a staple of this hunter-gatherer diet. You do not have to settle for salads, though. You can sauté up your favorite kale or chards and add them to a delicious protein such as a fish for a well balanced Paleo meal!

Fresh and Frozen Fruits

You will want to limit how much fruit you eat every day when on the Paleo diet. Even though fruits are natural, they have fairly high sugar content. Natural sugars are definitely preferable to artificial sweeteners, but they still require a lot of processing on the body’s part. Sprinkle in some fruit here or there as a sweet treat but keep it in moderation to stay as healthy as possible!


Nuts are a great source of protein and also a great way to get in your daily dose of fiber. These versatile morsels are delectable on their own and can also be mixed into your favorite meal. Nuts can be grounded down or even blended and used to make a nice breading or crust to liven up your protein options!

seeds in bowl


Like nuts, seeds are another outstanding source of fiber and protein. These tiny treats are excellent in salads and trail mixes. They make a great accompaniment to any entree but can also be eaten on their own while at work or home.


If you were afraid that the Paleo diet would be lacking in flavor, think again! Herbs are found naturally in the wild, so they are fair game on the Paleo diet. Feel free to try new combinations of herbs to bring some life to your weekly meal prep!


The same goes for spices. You can put a nice dry rub on your favorite proteins before throwing it on the open flame or create a truly appetizing soup by blending some delicious vegetables with a delicious spice blend. Who said diets have to be boring?

avocado one of the healthy oils
Avocado contains one of the healthy fats

Healthy Fats

Do not be afraid of healthy fats such as avocados. Remember that the Paleo diet encourages us to use food for fuel, and fat is a great source of fuel when eaten properly. Everything in moderation!

Healthy Oils

Butter might be a thing of the past when it comes to the Paleo diet. You can always cook with olive oil and still achieve a healthy and delicious meal!

What to Avoid

Avoid Processed Sugars

Sugars Natural

Sugar is okay in moderation, but in general, sugar is something you want to try to cut out of your diet. It converts into unsightly fat easily, not to mention it wreaks havoc on your teeth. Cutting out sugar can also help reduce headaches!

Artificial Sweeteners

Like natural sugar, artificial sugars are a serious no-no on the Paleo diet. Remember, if it did not exist during the Paleolithic age, it shouldn’t exist in your diet!

Soft Drinks

You do not see any paintings with cave men and women drinking soft drinks. So, you definitely do not want to have any soft drinks in your fridge when sticking to the Paleo diet. Soft drinks leave you feeling bloated and lead to the inevitable sugar crash, so it is best to avoid them altogether.

Dairy products
Avoid Dairy Products

Dairy Products

When on the Paleo diet dairy products are best avoided. If you really feel the need to work some dairy into your diet, though, make sure it is low-fat and as natural as possible.


Margarine is artificial and is therefore considered a food to avoid on the Paleo diet.


Legumes contain lectins, which can make it more difficult for the body to absorb the necessary nutrients. They were not eaten much before the advent of agriculture, so are not advisable to include in your daily meal routine when on the Paleo diet. This means that beans and peanuts are off the table.


Salt was not around to preserve food during the Paleolithic Era, so you will want to avoid it in your diet when adhering to Paleo.

Trans Fats

Trans fats tend to be found in processed foods, so they should not be consumed on the paleo diet. They are very unhealthy anyway, so we recommend you avoid consuming trans fats always.

Vegetable Oils

Vegetable oils require heavy processing, so they are recommended against by the Paleo diet. Instead, stick to healthy oils.

Shown Health Benefits

For individuals who have been approved to start and maintain the Paleo diet, they can see immense health benefits as a result. These benefits include healthy weight loss, a reduction in the risk of diabetes, and a substantial decrease in blood pressure.

Weight Loss

Weight Loss

Individuals who try and stick to the Paleo diet tend to have substantial weight loss. The serious reduction in sugar, natural and artificial alike, definitely plays a large role in this weight loss. Making more informed choices with foods that are natural rather than processed, the body has an easier time converting food into energy rather than storing it as fat. Individuals who stick to the Paleo diet have been shown to lose weight and keep it off as long as they maintain this diet and follow it up with an active lifestyle.

Reduced Diabetes Risk

Individuals who have been on the Paleo diet for an extended period have been seen to reduce their risk of developing Type II Diabetes. Cutting out unnatural sugars and limiting salt has an amazing impact on the human body. In one study, researchers found that even over short periods, people on the Paleo diet had healthier glucose control and better lipid profiles than people who were on other diets that included processed foods.

Lowered Blood Pressure

Another great benefit of the Paleo diet is how individuals’ blood pressure tends to drop and stabilize as a result of it. While more research is needed, in small trials, researchers found that the Paleo diet can help reduce bad cholesterol. This, in turn, can lead to a decrease in high blood pressure. Another study also confirmed these findings that following a Paleo diet and combining it with a healthy lifestyle can lower triglycerides and bad cholesterol.

Dietary Concerns and Questions About Paleo Diet Hypothesis

Although there are serious benefits to the Paleo diet, and it can lead to improved weight loss, it is not for everyone. This diet cuts out affordable foods such as processed foods that are known for being unhealthy. But it also removes foods like legumes, which are considered to be quite healthy by many experts. So, from an affordability standpoint, the Paleo diet is not necessarily inclusive.

Furthermore, this diet tends to include a large amount of red meat, which can be difficult for some people’s bodies to digest. Red meat is also problematic regarding the amount of fat it contains. This diet also poses challenges for individuals who try to eat a vegetarian or vegan diet because legumes and tofu, which are excellent sources of protein and fiber, are eliminated.

Another concern about the Paleo diet is just how accurate it is. Due to regional variations and gaps in history, it is difficult to determine what people actually ate during the Paleolithic Era. How much of it is even around today and easily accessible. In general, though, this diet is a good option for many individuals who are looking to eat more naturally and cut out unhealthy processed foods from their daily diet.


In this migration back in time, foods were more natural and used for fuel rather than for coping. The Paleo diet helps individuals reach their health goals without sacrificing flavor and taste. Eating healthy and living well should not be a chore, and it certainly did not seem to be for the earliest people. Taking a page from their playbook, individuals on the Paleo diet tend to live better because they eat better. Doing away with processed foods and foods that are simply not natural can have a positive effect on both your body and your mental state.

If you wish to change your current eating habits for the Paleo diet, you should discuss it with your doctor. Once you have been given the green light, get started today and begin your journey to eating better, feeling better, and living better.

High Fiber Foods

High Fiber Foods

We hear so much about fiber. You probably already know it is good for your digestive system, but then again, so are a lot of things. If you are like me and are on a journey to live your best life, that means you want to treat your body well. Treating your body well begins with putting fuel into it that is nutritious and filling. That is where fiber comes in. High fiber foods are an essential part of a healthy, balanced diet. Want to know more? Read on!

What is Fiber?

Simply put, fiber is the part of carbohydrates that the body cannot break down. Fiber is what keeps the digestive system operating smoothly. The undigested portions of the carbohydrates help in the body’s removal of waste, regulation of blood sugar, and leveling of cholesterol. There are two types of fiber of which to be aware. Insoluble fiber and soluble fiber are the two types to know, and each plays an equally important role in keeping the body regulated.

High Fiber Foods

Insoluble Fiber

Insoluble fiber is the type of fiber that keeps your digestive system running smoothly. It is what prevents constipation from wreaking havoc on your gastrointestinal tract. Insoluble fiber is so named because it does not break down in or suspend in water. Insoluble fiber adds bulk to the stool and hastens wastes journey through and out of the body. It is crucial in maintaining regularity. Insoluble fiber is found in leafy green vegetables, whole grain, and wheat bran.

Soluble Fiber

Soluble fiber, on the other hand, is the type of fiber that helps regulate blood sugar and balance cholesterol. Unlike insoluble fiber, soluble fiber is broken down in water. Soluble fiber slows down digestion and prevents overeating by helping you stay full-feeling. It is found in leafy green vegetables, nuts, legumes, and certain fruits as well.

Health Benefits of Fiber 

Insoluble fiber and soluble fiber are equally important. While one hastens digestion, the other slows it down, so a balance keeps your digestive system working harmoniously

Fiber aids in maintaining a healthy weight and also in the prevention of type II diabetes. Fiber also helps prevent heart disease by keeping cholesterol in check. Your skin will thank you for increasing your fiber intake because fiber works to expel toxins from the body through waste. Furthermore, fiber consumption has been linked to a decrease in cancer.

Benefits of High Fiber Foods

Top High Fiber Foods to Increase Your Fiber Intake 

Increasing your fiber intake is very easy. Most foods contain a combination of soluble and insoluble fiber. Furthermore, high fiber foods tend to be versatile and tasty. Fruit, vegetables, legumes, seeds, and nuts are excellent sources of both forms of fiber that you can begin working into your diet today! Generally speaking, adults need between 25 and 30 grams of fiber per day. If you have not been getting the amount of fiber that your body needs, however, you do not want to add too much fiber into your diet overnight. Your body might react in a way that may upset your digestive system rather than help it. Instead, slowly add moderate amounts of fiber into your diet until you reach your daily recommended intake. Once you have begun to work 20 to 30 grams of fiber into your diet, maintenance is the name of the game!


Fruits are an excellent source of fiber. Canned fruit contains fiber, but as a rule, fresh fruit tends to provide a higher amount of fiber.

Acorn Squash

A serving of acorn squash has 2.1 grams of fiber. They are perfect in soups and bisques and are also delicious when baked.


An entire apple with the skin on has about 5 grams of fiber. Apples are perfect on their own as a fresh snack. They are also wonderful when baked or added to your favorite salad. 



An avocado has about 13 grams of fiber in it. You can smear it on a piece of toast or blend it into a smoothie for a healthy way to start your day. Avocados are also great when mixed into fresh, homemade guacamole.


A medium banana packs in about 3 grams of fiber. Bananas are great fresh in the morning with some peanut butter. They are also excellent frozen for a fresh treat at the end of the day. This healthy treat is rich in vitamins and a great way to stay regular. 


A cup of shredded coconut contains 7 grams of fiber. Coconut is great on its own or as a topping for your favorite dessert. Coconut can add wonderful flavor and texture to your favorite yogurt and is also delicious when added to smoothies.


A medium fig contains about 2 grams of fiber. Figs are wonderful in Mediterranean dishes and add a light sweetness to entrees. Figs are also an outstanding and filling snack on their own.



A cup of okra contains about 3 grams of fiber. Okra is great raw, baked, or even sautéed. It is a great addition to any lunch or dinner. 


Pears are so sweet and juicy when ripe. They are great with ice cream and also perfect when paired with a lean protein. A single small pear contains just shy of 5 grams of fiber, as well, so they make great additions to any diet that needs a fiber boost.


Raspberries are such an excellent way to meet your daily recommended fiber intake for the day. A cup of raspberries yields about 8 grams of fiber. They are a great addition as a side to any savory meal and are also delectable in any dessert – they are a treat you can feel good about indulging in moderation.


Strawberries are the perfect summertime snack. A cup of sliced strawberries contains about 3.5 grams of fiber. These sweet fruits are great on their own, pureed into a dessert or blended into a morning smoothie for a satisfying snack.

Green Vegetables

Leafy green vegetables contain a healthy amount of fiber. They are great as additions to breakfast, lunches, and make wonderful snacks and sides. If you are not getting a regular amount of fiber in your diet, green vegetables are a great way to introduce higher amounts into each meal gradually.



Artichokes introduce an almost tangy taste to any entree. They also bring about 7 grams of fiber to the table on average. Add them to your dinner to increase your fiber game and liven up any dish!


Broccoli is known for making people a little gassy, but what broccoli is really doing is helping introduce regularity to your digestive tract. A cup of chopped broccoli contains just shy of 3 grams of fiber. Broccoli is great in a hearty soup with cheese and is also wonderful as a side to any lunch or dinner meal. 

Brussels Sprouts

Brussels sprouts, weighing just under 3.5 grams a serving, might be a kid’s worse nightmare, but it is an excellent way for adults to reach their daily recommended intake for fiber. Great fried, baked or sautéed, Brussels sprouts are a versatile veggie that can help you get where you need to be, fiber-wise.

Root Vegetables



Beets are known for being nature’s candy. These sweet, red vegetables are bursting with flavor and also with fiber! A cup of beets contains 4 grams of fiber and is perfect when roasted!


Carrots aren’t just good for the eyes! Carrots help adults reach their recommended daily intake of fiber by offering up to 4 grams of fiber per serving. Carrots are wonderful raw, great in soups and bisques and delicious when dipped in the classic ranch dressing.

Sweet Potatoes

This Thanksgiving staple is a fiber powerhouse. A cup of sweet potatoes has 4 grams of fiber. Sweet potatoes are delicious if baked, topped with marshmallows or pureed in a warm winter soup. Such a flavorful vegetable makes reaching your fiber goal easy.


For a healthy and fiber-full alternative to your lassi mashed potato dish, try substituting out potatoes with turnips. A serving of turnips contains just shy of 3 grams of fiber and will leave you full for hours.


There is a reason you often hear that beans are good for your heart health. Legumes are a great source of soluble fiber, which helps your blood pressure remain stable and healthy. Legumes are also filling and a strong source of protein as well. You can work legumes into your lunches, dinners, and even snacks!

Black Beans

Black beans are such an adaptable, and delicious ingredient. They are also great in soups, tacos and as a side dish. They pack in an entire day’s worth of fiber. A cup of black beans contains a whopping 30 grams of fiber, so don’t go too overboard!



Chickpeas are a strong source of fiber. A one-cup serving of chickpeas contains just shy of 25 grams of fiber and 41 grams of protein. They are a great base for any entree.

Kidney Beans

Kidney beans are another immense source of fiber. They meet your daily needs in one foul swoop. In fact, one serving of kidney beans brings home a total of 28 grams of fiber.


Lentils make a tasty addition to any soup or salad. They also yield an impressive amount of fiber per serving. Lentils contain around 21 grams of fiber per serving, so if you have them for lunch or dinner, you don’t need to worry about adding in too much more fiber to your diet for the rest of the day.

Lima Beans

Lima beans are a delicious side for dinner or a main dish for lunch. They have about 10 grams of protein per serving, and they offer up just shy of 8 grams of fiber as well. 


With 8.5 grams of fiber per serving on average, peas are a colorful and tasty addition to any balanced diet. They are a great side and also make a yummy snack.

Seeds and Grains

Seeds and grains make excellent breakfasts and snacks. These fiber-rich foods are sure to keep you from overeating; they also tend to be rich in soluble fiber, so your heart will thank you!

Chia Seeds with nuts, seeds and blueberries

Chia Seeds

Chia seeds are a fantastic source of soluble fiber. They are delicious when added into overnight oats and create appetizing texture. They also offer up just under 10 grams of fiber per one-ounce serving!

Flax Seeds

Just a tiny tablespoon of flaxseeds yields 3 grams of fiber. Add them to a salad or to your favorite trail mix for a well-balanced meal.


Oats are one of those staples that everyone has in their pantry. They are great for breakfast, delicious when added to a dessert and are an excellent healthy way to create a breaded dish. Moreover, oats contain 14.5 grams of fiber in a serving size of one cup.


Quinoa is a great alternative to rice as far as side dishes go. It makes a great bed on which to sit your meal prepped proteins. Quinoa also yields about 5 grams of fiber per serving, so feel free to add this tasty and filling food to your next lunch or dinner.


Perfect as snacks and in salads, nuts tend to contain a surprising amount of fiber. They are high in healthy fat and are immensely flavorful. Because of their fiber content, a small number of nuts can have a hefty impact on your hunger and leave you feeling satisfied.



Add almonds to your favorite trail mix for a fiber-heavy snack. You can also use almonds as a crisp breading alternative. Almonds are also delectable when pureed. They contain 18 grams of fiber in a cup-sized serving!


Finally, we have walnuts. Walnuts are great in trail mix and also add a tasty crunch to salads. They make a delicious addition to desserts and are also yummy when mixed into certain dinner dishes (really, any dinner dish!). What is more, they contain 2 grams of fiber per serving, so they are a good way to meet those last few grams needed to meet your daily recommended intake.


Fiber is what keeps our digestive system regular. Without it, you will find very quickly that you don’t feel right – physically and emotionally since so many of our nerves are located right in our gut. To establish and maintain a healthy digestive tract, slowly begin to incorporate fiber into your diet. Remember that adding too much fiber too quickly is it’s own is a recipe for disaster. Slow and steady will win this race. Try to gradually add in a few grams of fiber more than you normally eat until you reach your daily recommended intake, and before you know it, your digestive system will feel better. And in turn, you will feel better too!

Healthy Fats

When people hear the word “fats,” they tend to run the other way. In truth though, fats are an incredibly important part of a nutritious and balanced diet. There are beneficial fats, and there are unhealthy fats. By avoiding the latter group, you can ensure that your body is receiving the best nutrition possible to flourish. Avoiding trans fats will help you stay fit and healthy. Polyunsaturated and monounsaturated fats are the ones that you want to incorporate into your diet. They are the fats that are essential for helping your body run well. To feel better and look better, be sure to choose fats that are healthy and nutritious. Remember that selecting nutritious fats does not mean sacrificing taste!

Types of Fats 

To understand what fats to incorporate into your diet, it will help to know a little bit about fats in general. It is not a simple matter of good versus bad fat. There are several different types of fat found in food, and different types of fat have different properties.

Saturated and Trans Fats

You can thank saturated fats and trans fats for fat’s bad reputation. The jury is still out on saturated fats, but in general, because they have not been shown to be beneficial, it is best to limit them. When it comes to trans fat, though, there really is no question about it. Trans fats actually increase your LDL cholesterol and lower your HDL cholesterol. HDL cholesterol is what keeps your blood vessels running smoothly, so you definitely do not want to indulge in trans fats. They have been linked to high blood pressure and stroke, and there are much better fats out there.

Cholesterol in Food

Like fats in general, cholesterol in food is not well understood. According to the Heart Foundation, cholesterol in food is not actually the problem. Food has cholesterol, but that does not mean you should avoid those foods, necessarily. Rather, what causes an increase in your cholesterol is saturated fats and trans fats in your diet. So as long as you avoid foods that are high in those areas, your cholesterol won’t be negatively affected by foods.

Healthy Fats to Try

Plant Sterols

Think of plant sterols as the opposite of saturated and trans fats. Instead of lowering your good cholesterol like saturated fats and trans fats do, plant sterols lower LDL cholesterol, which is also known as the bad cholesterol. In other words, plant sterols are really quite good for you and should not be avoided unless specifically instructed to do so by your health care provider.

Monounsaturated And Polyunsaturated (omega-3 and omega-6) Fats

Monounsaturated and polyunsaturated fats are good ones. These fats have been linked to lower blood pressure, decreasing the risk of stroke, delayed plaque build up in the arteries, and healthier cholesterol levels. These fats are found in foods such as avocados, fish, seeds, and nuts. They are best when consumed in moderation because they also tend to be very flavorful, but the key here is a balance. Fat is a great energy source when consumed by guidelines.

Medium-Chain Fatty Acids (MCFAs)

Medium-chain fatty acids are found in certain types of saturated fats. Foods with MCFAs are said to be the best types of fats because they are metabolized most effectively and converted into energy efficiently. Coconut oil, palm kernel oil, and most dairy products are rich in medium-chain fatty acids. Few fats actually contain medium-chain fatty acids. As long as you stick to unsaturated fats in general and only add in saturated fats sparingly, your diet will remain well balanced and healthy!


Healthy Fat Foods 

Now that you have a better understanding of what healthy fats look like, you are probably wondering which foods constitute a strong source of healthy fat. There are a variety of different food options that count as having healthy fat. There is definitely something for everyone when it comes to healthy fats. Furthermore, fats are such a versatile nutritional component that they can be found in breakfast foods, snacks, and food traditionally seen in dinner entrées. Below are some of my personal favorite nutritious fats that you can begin to gradually work into your diet, and make it more balanced.


If it seems like you see avocados on every single healthy food list ever, it is likely because you do. Avocados really are a superfood. When it comes to healthy fats, it is difficult to top what the avocado offers. In fact, a single avocado contains 29.5 milligrams of fat that is good for you. Avocados are perfect for breakfast, lunch, or dinner and are also a wonderful addition to salads or smoothies.


Nuts are such a versatile food group. They are a perfect snack on their own. They are an excellent addition to soups and stews. They are even wonderful when blended into smoothies. That’s our fantastic one-topping salads, and they are a great option for any time of day. They are, as you may have guessed, also an outstanding source of healthy fat.


Almonds are an excellent source of healthy fats. One serving size contains about 14 grams. Almonds are great when mixed into a homemade trail mix. They are also a delicious addition to a salad. Almonds make an excellent breading for your favorite lean fish, as well. Talk about an adaptable fat!

Cashews in bowl


Like almonds, cashews are another nut that is a great way to get your daily dose of good fat. With about 13 grams of fat per serving, cashews are tasty raw, salted, roasted and even after baked on a sheet pan. Grinding cashews into a soup is also another delicious way to incorporate fats into your diet.

Pine Nuts

Pine nuts are proof that nuts are a great source of good fats. A single cup of pine nuts packs a good 19 grams of fat into each serving. Pine nuts are great to top desserts, salads, and casseroles; they are also delicious when consumed alone.


Walnuts are an incredibly strong source of fats. An ounce of walnuts contains 17 grams of good fat. Walnuts leave you with energy and a great taste in your mouth. They are perfect in desserts as well as ground into bisques and sprinkled onto salads!


Who knew that your favorite ballpark snack was also a healthy one? Peanuts are great in just about everything. They are a staple in a good, hearty trail mix. They are excellent when churned into butter. Peanuts are fantastic when ground into sauces and are also fantastic when crumbled onto dishes such as Pad Thai. An ounce of peanuts contains 14 grams of good fat, so you can feel good about indulging in moderation!

Healthy Fats For Your Diet


Fish are one of the best forms of proteins that you can incorporate into your diet. They are lean proteins, meaning that the fat that is present tends to be healthier than fat found in other proteins such as red meat. Fish is an excellent source of healthy fat that is necessary for a balanced diet.


Half a fillet of salmon contains just shy of 14 grams of good fat. Salmon is excellent when cooked in just about any way. You can bread salmon with a healthy nut source to really increase your healthy fat intake. You can also grill salmon and serve it with a side of lemon and avocado. It is perfect for lunch or dinner any day of the week!


Sardines are an unexpectedly outstanding source of healthy fats. A can of sardines contains 10 grams of healthy fat and is also a wonderful source of protein and potassium. These little Fish are excellent for lunch when tossed in a refreshing salad and are also great when you want to splurge and eat a slice of pizza!

Tuna with lemon and greens on plate
Tuna with Lemon and Greens


Tuna is a wonderful way to get your daily recommended intake of healthy fat. A can of tuna contains 5 grams of beneficial fat. That same can, also contains 41 grams of protein, making it an excellent choice for lunch or dinner. Tuna is great when worked into a salad, baked, or even eaten by itself!



Also known as flaxseed, a single tablespoon of linseeds contain 4 grams of healthy fat. They are great in trail mix and also as a topping for salads.

Chia Seeds

Chia seeds are known mostly as a fiber source, but these tiny little edible dots are also a great source of fat. A one-ounce serving of chia seeds packs in 9 grams of beneficial fats. These seeds are like none other in smoothies and are also an excellent way to add some texture to dishes without altering the taste.

Sunflower Seeds

Another baseball game staple, a cup of sunflower seeds brings home 24 grams of healthy fat. Sunflower seeds are perfect on their own. But if you want to mix them into something a little more hearty, you can add them to trail mix or use them in your favorite soup!

Dark Chocolate

Who really needs a reason to eat dark chocolate? In addition to being rich in antioxidants, dark chocolate is also a great source of healthy fat. With 9 grams of healthy fat, this is one snack you can feel good about indulging in. Add it to your favorite dessert or enjoy it by itself. Dark chocolate is a versatile and relatively healthy treat when eaten in moderation.

Olives with salami and cheese
Olives with Salami and Cheese


Admittedly, I never liked olives as a kid. I thought they were the grapes older, for-grown-ups brother. As an adult, though, I know that olives are not only delicious but also a fantastic source of nutrition! A cup of sliced olives contains 12 grams of healthy fat. Make them into a Greek salad, enjoy them on their own or add them into one of your favorite recipes for a healthy meal.

Plant Oils

When it comes to plant oils, you have a variety of options. Furthermore, plant oils tend to be rich in fats that are good for your body. Olive oil is definitely the gold standard for plant oils with a tablespoon offering 13 grams of healthy fat. Other plant oils that are a great source of fat include canola oil, sesame oil, and sunflower oil. Peanut oil is another great way to cook foods but should be used only by and for those who do not have a peanut allergy.

Nut Butters or Seed Spreads

Nut butter and seed spreads take foods that are high in fat, such as the peanut or the sunflower seed, and make them even more accessible. These kinds of butter and spreads tend to be rich in nutrients but also very rich in flavor. You will want to be mindful of the serving size to keep them as a healthy part of your balanced diet.


Fats really are not the food group villain, that they are made out to be. In healthy moderation, fats help your body receive the energy it needs to get through the day. As long as you remain mindful of what types of fats you are ingesting. You can work healthy fat into your daily diet without feeling bad. Your body needs it, after all!

Family on Beach

High Antioxidant Foods

It feels like we have been hearing about antioxidants for decades now. We know they are supposedly good for us, but it’s almost like no one seems to understand why they are good for us. When we hear a new tea is rich with antioxidants or our favorite fruity snack also contains these mysterious substances without sacrificing flavor, we jump on the bandwagon. Fortunately, antioxidants are not as mysterious as society has made them out to be, but high antioxidant foods really are quite good for you.

What Are Antioxidants and How Do They Protect Your Health?

In grade school science class, you probably heard the well-known phrase, “Every action has an equal and opposite reaction. Newton’s third law is continuously at work inside of the body, even if you do not see it right away. In the body, cells are always busy at work. As cells use oxygen to create the energy they use to complete processes in the body, there is an equal and opposite reaction. In this case, the equal and opposite reaction of cells using oxygen is the production of free radicals. Free radicals inside of the body are essentially atoms that are a byproduct of cellular processes. Free radicals are also formed in the environment outside of the body as a result of pollution, alcohol, smoking, and ingesting certain unhealthy foods. They are then introduced to the body via exposure or ingestion. As free radicals infiltrate the body, oxidative stress occurs. Oxidative stress is what leads to a whole slew of negative consequences from early aging to diseases. This is where antioxidants come in. Antioxidants work to fight against oxidative stress within the body. These proactive substances, which usually manifest in the form of well-known vitamins, are a strong (and often tasty) line of defense against natural and external free radicals that slowly break the body down.

How Antioxidants Work


In balanced doses, antioxidants work with your body to protect it against these oxidizing agents. Benefits include increasing tissue, organ, and muscle health. Ocular and cardiovascular wellness is also a positive effect of antioxidants. Prevention of diseases such as cancer and type 2 diabetes as well as the debilitating course of cognitive decline associated with old age are also advantages of increasing your antioxidant intake.

Slow the Effects of Aging on Organs and Skin

We know that getting old is not for quitters. We now also know that antioxidants play a role in slowing down the visible signs of aging as well as the non-visible signs. Some consequences of aging are completely normal, but we have all seen an individual or two who just look prematurely aged. What you are most likely witnessing is free radicals at play. Antioxidants work against those free radicals to slow down the premature aging they cause. This is especially true for people who live and work in polluted cities or in factories that increase their exposure to toxic or unsafe substances. Antioxidants are a proactive and preventative measure to help keep your organs and skin on the same level as someone who lives in optimal conditions. You might not be able to change where you live or work, but you can change your diet to protect against the consequences of your environment.

Protect Vision and Eye Health

In trial studies, antioxidants were shown to have a positive effect on vision and eye health in general. The trial’s participants were shown to have maintained eye health after ingesting antioxidants on a daily basis. They were also shown to have markedly improved eye health when compared to individuals who did not consume foods rich with antioxidants. Though more studies need to be conducted before determining the extent to which antioxidants benefit ocular health, there certainly seems to be a beneficial relationship.

Help Prevent Stroke and Heart Disease

The heart takes a heavy beating throughout your life. It pumps and circulates the blood that is responsible for keeping your body going. If free radicals are created within the body and not kept in equilibrium, the heart is put under pressure. According to one study, there is a direct link between oxidative stress and cardiovascular disease. By ingesting balanced amounts of antioxidants each day, you can help prevent free radicals from overpopulating your body and prevent stroke and heart disease from manifesting at a young age.

May Help Reduce the Risk of Cancer

Beta-carotene, also known as vitamin A, has been linked to cancer treatment. Beta-carotene is an antioxidant that can be dangerous to the body in very high doses. In moderate doses that are regulated by doctors, it can actually prevent cancerous cells from running rampant in the body before its too late. Once cancer is already present, this antioxidant has been shown to severely limit the damage that the cancerous cells inflict on the body.

Retain Good Cognitive Skills
Retain Good Cognitive Skills

Can Help Prevent Cognitive Decline

Dementia and cognitive decline, in general, are a real and present fear that many adults face – even if they have no history of family illness. People just cannot help but be wary of losing cognitive control and wherewithal and for a good reason. Fortunately, antioxidant-rich foods have been linked to cognitive fortitude. In a longterm study, individuals consumed antioxidants such as vitamin E, vitamin C, and beta-carotene. They were less likely to develop dementia and other diseases whose main symptom is a loss in cognitive functioning. While there is still substantial research that must be conducted before antioxidants can be deemed a cure for dementia. They are certainly a preventative measure in the fight against intellectual loss.

May Aid in Prevention of Type 2 Diabetes

Many of the foods typically associated with the prevention of Type 2 diabetes are strong sources of antioxidants. Some studies have also shown that oxidative stress can be a contributing factor in determining whether a person develops Type 2 Diabetes. Consuming a moderate amount of foods that are high in antioxidants can help keep your diet nutrient-dense and your blood glucose levels stable.

Antioxidant Diet

High Antioxidant Diet 

It is so easy to work antioxidants into your diet. Food containing antioxidants are colorful, they are plentiful, and most importantly, they are flavorful an nutritious! You can eat foods that are high in antioxidants on their own or add them into delicious recipes for a complete meal. By working the following foods into your daily food selection, your body will be better fortified against oxidative stress – and your taste buds will thank you! 

High Antioxidant Foods You Should Add To Your Diet

Purple, Red and Black Grapes

Grapes are downright delicious, and they are a truly versatile fruit. As a general rule, the darker the grape, the higher its antioxidant content. Grapes contain antioxidants ranging from carotenoids to polyphenols. The grape’s immensely high antioxidant content is behind their remarkable ability to aid in reversing the debilitating effects of free radicals. Grapes are a perfect snack on their own and are also great when mixed in salads or eaten as a side to a refreshing summer meal.



Blueberries are chock full of nutrients and are a powerhouse when it comes to antioxidants. Blueberries contain one of the most powerful and concentrated antioxidants: anthocyanin. Anthocyanins have been shown to protect tissue and organs. Blueberries are perfect as a snack on their own and are also excellent in smoothies, salads, and treats such as a blueberry pie! Have your dessert, and do not even begin to feel bad about it!

Red Berries

Another sweet treat to make this list, red berries are also very high in antioxidants. Like blueberries and grapes, red berries have been known to have healing properties. Especially red berries such as raspberries and strawberries, these tasty fruits are high in antioxidants that protect the skin. They are perfect as a sweet supplement to a salad or smoothie.


Nuts are home to a mighty antioxidant: Vitamin E. Vitamin E has been linked to increased heart health and decreased inflammation. Nuts are a nutritional live-wire in general, but as far as antioxidants are concerned, they are a great source. Nuts can be added to soups, smoothies and eaten on their own in a raw or roasted form. Regardless of your method of chowing down on nuts, they are great for your body.

 Green Vegetables
Green Vegetables

Green Vegetables

When consumed raw, leafy green vegetables are a fortifying source of antioxidants. Spinach, kale, turnip greens and chard are all outstanding sources of antioxidants. Unlike other foods on this list, though, how you consume leafy green vegetables will dictate the extent to which your body received antioxidants. If you are not a fan of salads, try blending these vegetables into a smoothie with plenty of berries!

Orange Vegetables and Sweet Potatoes

Vegetables such as carrots and the tasty starch sweet potato have two main elements in common: their color and their antioxidants. Beta-carotene is responsible for the orange color you often see in nature. This substance, also known as Vitamin A, is a fantastic antioxidant that has been linked to the protection of eyesight. These orange ingredients are perfect in soups, bisques, stews, casseroles and one-pan sheet bakes. Not only are they delicious but also a great source of necessary nutrition.

Whole Grain Bread
Whole Grain Bread

Whole Grains

Cereal lovers will be thrilled to hear that whole grains are a strong source of polyphenols. Polyphenols are an essential antioxidant that has been linked to cancer prevention as well as prevention in cardiovascular decline. You can enjoy a healthy amount of whole grains in the form of cereal, bread, rice, and quinoa.


Beans really are a superfood. They are rich in fiber, protein, and antioxidants. Beans are also incredibly versatile. Enjoy them on their own, add them to a soup or stew or dine on them as a side to your favorite entree. The possibilities of beans are endless, and if you are looking for something a little heartier than berries or nuts, beans are a great way to consume antioxidants.



Fish is home to a little known antioxidant called selenium. This mineral has been linked to improved thyroid health as well as decreased cardiovascular decline. Fish are a great source of lean protein, as well. For a protein that is light and nutrient-dense, try fish such as tilapia for your dinner this evening. 

Dark Chocolate and Tea

What better way to start or finish your day than with a cup of tea and a piece of dark chocolate? Dark chocolate has a plethora of health benefits, ranging from high amounts of magnesium to high amounts of antioxidants. In small doses, dark chocolate has been linked to decreased heart problems and increased circulation as well as improved appearance of skin. Likewise, tea, specifically green tea and herbal teas, have been linked to improved circulation, decreased cardiovascular inflammation, and improved cognition over time. The next time you are craving a sweet treat or a little caffeine booster, push aside the soda for a cup of tea or a piece of dark chocolate. These tiny treats pack a powerful punch when it comes to healthy antioxidants, after all.


There really is not anything mystifying about antioxidants. Your body makes them naturally to counterbalance the prevalence of free radicals. But sometimes, your body needs a little help from outside sources, such as the food you eat. Remarkably enough, most foods that are rich in antioxidants are also rich in unparalleled flavors. With sources such as dark chocolate and raspberries, combatting the troubling effects of free radicals has never been so easy or tasted so good!

Healthy Foods

Magnesium Rich Foods

Magnesium is one of the essential minerals in the human body and the fourth most commonly found one at that. Magnesium is present in your bones, muscles, soft tissues, and fluids – pretty much everywhere inside of your body. But most adults do not consume nearly enough magnesium. For a mineral so important, it won’t come as a huge surprise to hear, then, that your body cannot run at its optimal condition without magnesium. Incorporating more magnesium-rich foods into your diet is relatively easy, and the benefits are immense.

Top Magnesium Rich Foods

Like any essential mineral, you can ingest magnesium in the form of a supplement. If your doctor has cleared and approved the supplement, this is an acceptable way to increase your magnesium intake. The best way to increase the magnesium in your diet, however, is far tastier. Magnesium can be found naturally in some of the most delicious morsels that you probably already enjoy eating.

Dark Chocolate

Dark Chocolate

This tempting treat is one that is best indulged in moderation. A 100 gram serving of dark chocolate contains roughly half of an adult’s magnesium needs for the day. Make sure to choose dark chocolate with a minimum of 70% cocoa. Lower percentages of cocoa usually have significantly more sugar added. Check the ingredients label before you buy. It is a great treat to work into your magnesium-rich diet, though!


According to SELF Nutritional Data, Avocados contain about 11% of your daily magnesium needs – as if any of us really needed a reason to indulge in this creamy fruit. It is known for being rich in healthy fats, but its levels of magnesium, about 44 grams per serving, is equally important.


Almonds and cashews are chock full of magnesium. These types of nuts in particular offer between 30% and 45% of your daily magnesium needs. It doesn’t make any difference how you eat them – raw or roasted – the nutritional content remains high.


Legumes of all kinds are a great source of magnesium. Beans, peas, and legumes, in general, are also a great source of soluble fiber and protein as well as delivering over 50% of your daily dose of magnesium! Talk about a superfood!



Seeds can actually deliver exactly what an adult needs with regard to magnesium levels. These versatile, nutrient-dense ingredients are perfect alone, raw or roasted. They are also great in salads, smoothies or hearty entrees as a way to liven up any dish. From pumpkin seeds to sunflower seeds, you’d be hard-pressed to find an easier source of magnesium.

Whole Grains

Not that anyone really needs an excuse to eat bread, but whole grains are a good source of nutrients, including magnesium. With about 10% of your daily magnesium levels, whole grains are a great food group to help your diet stay balanced and your appetite satisfied. Rice and quinoa are a delicious addition to any dish that needs a little magnesium booster.


Fish is one of the healthiest proteins to incorporate into your diet. Aside from being rich in healthy fats, fish is also a strong source of magnesium. The type of fish dictates how much magnesium you will ingest. For example, halibut packs in a whopping 170mg of magnesium on average, while Mackerel, Pollock, and Tuna bring in around 97mg of magnesium. In either case, fish is definitely a food you can feel good about eating.



It seems like bananas are great for everything. Their levels of fiber keep your appetite satiated and body feeling regular. Their high potassium levels relieve leg cramps, and their magnesium enriches your cells. Plus, bananas are delectable. They are fantastic alone for breakfast, as a garnish for meals and in smoothies. They also pack a good 5 to 10% of your daily needs for magnesium

Leafy Green Vegetables

You cannot get away from the leafy vegetables! There really is a reason your parents always told you to eat them. Leafy green vegetables are one of the best sources of magnesium and are incredibly versatile. You can eat them alone and raw in a salad. You can blend them up into a super shake. You can sauté them with some glazed fish. Kale, spinach, collard greens, turnip greens, and mustard greens are the best sources of magnesium. When it comes to your leafy green vegetables, they provide anywhere from 20 to 50% of the daily recommended amount of magnesium,

Potato Baked with Skin

Potato skin is wrought with nutrients. In fact, a potato baked with its skin still intact has up to 10% of the recommended intake for magnesium for an adult. As long as you do not go too crazy with the butter – remember everything in moderation. A potato that has been baked with the skin on, is a great addition to any meal that is missing magnesium. 

Benefits of Magnesium 

Now that you know which foods make magnesium a primary draw, you might be interested in what magnesium does for your health. You know it is essential for the body and helps cells perform at their peak, but what that peak performance looks like in action is worth a deeper look.

Benefits of Magnesium

Magnesium is a mineral required for countless functions in the body. Magnesium helps the body execute processes such as maintaining a healthy immune system. It stabilizes the cardiovascular system, strengthens the bones, fortifies muscles, and tissues. It also restores and energizes cells and metabolizes essential vitamins, minerals, and chemical properties so that the body can work as well as possible. Magnesium is also responsible for maintaining a balanced nervous system as well as stabilizing blood glucose levels and reducing unhealthy inflammation. Without magnesium, the body cannot function at its peak performance level. 

Decreases PMS Symptoms

Ladies, rejoice! One of the most significant benefits of magnesium is decreased PMS symptoms. Premenstrual syndrome symptoms include depression, anxiety, and water retention that occur just prior to the start of a person’s period. Fortunately, magnesium works with the body to proactively push back against these feelings of isolation as well as to prevent any excessive bloating in the days leading up to one’s menstrual cycle.

Reduces Blood Pressure

High blood pressure affects so many adults. Often, individuals do not know they are suffering from high blood pressure until a doctor tells them so since there are usually no symptoms. If you are diagnosed with it, you know it can be frightening and difficult to know what to do next. When taken orally, magnesium has been shown to work with the body to reduce inflammation that can increase blood pressure.

Physical Performance
Physical Performance

Boosts Physical Performance

Magnesium works with the body to ensure it is working in tip-top condition. We know that magnesium is essential for so many of the body’s natural processes. It stands to reason that when a person meets their daily need of magnesium regularly, their body will begin to perform better than it did previously. According to the United States Department of Agriculture, magnesium can have “beneficial effects on exercise performance in magnesium-deficient individuals.”

Reduces Inflammation

Another amazing benefit of magnesium is that it can reduce the inflammation that sometimes occurs in the body. This reduction in inflammation can lead to healthier blood pressure. It can also result in fewer muscle aches and a shorter recovery period between workouts. In turn, your body might feel better faster! 

Avoid Magnesium Deficiency

Reduces Migraine Frequency

If you are someone who suffers from regular migraines, then chances are you have heard of magnesium. What you might not know is that a magnesium deficiency or even just lower levels of magnesium can cause migraines to occur more frequently. Buy incorporating more magnesium into your diet; you can greatly reduce the rate at which migraines occur. Even if lower levels of magnesium are not the primary cause of the migraine, increased amounts of magnesium can drastically reduce the frequency and severity of migraines.

Improves Blood Sugar

Magnesium helps your body process and filter. If you struggle with regulating blood sugar, magnesium might be the friend for which you’ve been looking. Magnesium tends to be found in generally healthy foods, which reduces bad fats and unnecessary sugar. Moreover, magnesium helps your body maintain an optimal balance of insulin, which is how it aids in improving blood sugar!

Reduces Risk of Depression

Magnesium has been linked to more than just feeling better physically. There have been studies that have drawn a connection between meeting the daily recommended intake for magnesium and reduced rates of depression. This reduction in feelings of worthlessness, sadness, and isolation has been traced back to how magnesium works with the brain, fend off depression inducing stress effectively.


Improves Sleep Quality

Sleep quality can be dramatically improved with magnesium. Magnesium helps the body metabolize GABA and serotonin, two chemicals in the brain that promote healthy sleep patterns. Moreover, magnesium reduces stress and helps the body cope with inevitable stress more easily, which further contributes to healthy and restorative sleep. Are you suffering from insomnia from negative stress from work or missing out on sleep due to the positive stress of having a new baby? Magnesium might be able to help you feel restored from the sleep that you are capable of getting.

Helps the Metabolism of Vitamin D

Vitamin D ensures bone health and productive healing. Without vitamin D, you will be much more likely to experience slow healing and weekend bones. You can get vitamin D from a number of foods as well as from exposure to the sun. However, in spite of how easily accessible vitamin D is, many people are deficient in it. Magnesium helps the body to metabolize vitamin D, making the vitamin D present in the body, work more systematically. In other words, magnesium is necessary for ensuring strong bone health and a successful healing process in the body.


Recipes High in Magnesium 

Magnesium is truly a breeze to work into any well-balanced diet. You can eat foods that are rich in magnesium on their own or work them into your favorite recipe for a meal that is truly fortified with goodness.

Spicy Egg White and Bean Tostada (Gluten-Free!)

This magnesium fortified breakfast is a great way to start your day off right. It has a plentiful amount of magnesium and also a decent amount of fiber and protein as well. It is nutritious and delicious and easy to make – what could be better?

Vegan Ramen Soup with Zucchini Noodles

If you are looking for a hearty soup that is more than just filler food, this recipe for vegan ramen soup with zucchini noodles is right up your alley. This soup alone actually satisfies your daily recommended intake for magnesium and is also rich in antioxidants because it is filled with leafy green vegetables. It tastes delicious and is actually good for you! Finally, the food you can feel good about eating!

Red Lentil Spinach Soup

When it comes to magnesium fortified meals, soups are really where it’s at. This red lentil spinach soup contains over 90% of the magnesium an adult needs in a day. It takes less than 30 minutes to prepare and packs 48 grams of protein per serving as well as 8 grams of fiber. You will have the energy to keep going throughout the day without feeling like you are going to cave in to those mid-day sugar cravings. Indulge on!

Spicy Southwest Butternut Squash Casserole

Getting your daily recommended intake of magnesium could not taste any better. This spicy southwest butternut squash casserole is a hearty meal that satisfies just shy of 70% of the magnesium requirements for an adult. Each serving also brings home 34 grams of protein and 21 grams of fiber. It is a meal that isn’t just warm and heavy but also nutrient-dense and truly beneficial for your body. It is also filled with vital minerals aside from magnesium such as potassium and iron and makes wonderful leftovers.


Remarkably, a mineral as common as magnesium is responsible for so much of the health and wellness of a person’s body. So many common conditions and ailments can be prevented and reversed through the aid of magnesium. Fortunately, magnesium is very easy to come by and simple to incorporate into one’s diet. A delicious treat such as dark chocolate and satisfying snaps such as pumpkin seeds can help ensure that your diet is fortified with magnesium. Making a small change such as adding in a single serving of magnesium-rich foods into your diet can have a lasting, beneficial impact on your body for years to come. 

family cooking

Potassium Rich Foods

We have all heard that potassium-rich foods are important for us. But potassium is another one of those mystifying minerals whose name we know but whose qualities we don’t always understand. Potassium is considered one of the most important minerals inside the human body. This crucial component works with the body to establish and maintain a balance of fluid. This balance helps prevent cramping, high blood pressure, kidneys stones, and bone degeneration. In other words, potassium is pretty important. Funnily enough, this necessary mineral is one that many adults do not consume enough daily. The reason is fact is almost funny is because potassium is very easy to come by, and most potassium-rich foods are truly delicious. If you find that you are potassium deficient or just running low on potassium in general, you do not need to worry. It is a mineral that is easy to come by and simple to incorporate into your diet.

High Potassium Foods

Why Do We Need Potassium?

For starters, potassium is found in every tissue in the human body. Without potassium, your body cannot run as well as it would if this necessary nutrient were present. Potassium is a proactive mineral that protects the body. Among the many illnesses that it prevents include cardiovascular disease, specifically high blood pressure and risk of stroke. Potassium also works with your kidneys to help them continue to run smoothly. Furthermore, potassium helps regulate blood glucose levels, which reduces a person’s risk of type 2 diabetes. Potassium acts as a counterbalancing force to sodium. We know that the body needs sodium. Too much sodium throws the body’s systems out of equilibrium, though. By increasing your daily dose of potassium, you can balance out the amount of sodium in your body and keep your blood pressure more regulated.

What Are The Recommended Intakes For Potassium?

The recommended intakes for potassium depends on your gender and your age. According to the United States Department of Agriculture, “The recommended intake of potassium for adolescents and adults is 4,700 mg/day”. When it comes to adults, we’re all the same in what we need. On the other hand, when it comes to children, the recommended intake varies based on gender and age. The USDA states, “Recommended intakes for potassium for children 1 to 3 years of age is 3,000 mg/day. 4 to 8 years of age is 3,800 mg/day, and 9 to 13 years of age is 4,500 mg/day”. Unfortunately, most children and adults do not get enough potassium in their daily diet. The National Institutes of Health reports that males aged 2-19 receive roughly half of what they need when it comes to potassium. Females aged 2-19 fare far worse, only ingesting about a third of what they need. Finally, they found that “in adults aged 20 and over, the average daily potassium intake from foods is 3,016 mg for men and 2,320 mg for women.” Fortunately, this problem is an easy one to remedy since potassium needs can be met just by increasing the number of certain high potassium foods.

Top Foods High in Potassium

Several food groups serve up high doses of potassium. Fruits are definitely the strongest source of potassium. Legumes are another great way to meet your daily recommended intake of the essential mineral. Leafy greens and root vegetables also offer hearty doses of potassium into your diet, and finally, fish is a great, albeit unlikely, spring of potassium. By incorporating more of these foods into your diet, you will be able to meet your potassium goal in no time!

Fruit Shop
Variety of Fruit


Fruits are one of the best sources of potassium. They are also one of the most adaptable. You can work these potassium sources into literally any meal of the day without it being a hassle or prohibitively expensive. Not to mention, fruits that have high amounts of potassium in them also tend to be some of the tastier ones out there.


A single avocado contains a whopping 975mg of potassium. This creamy fruit is perfect on its own, on whole-grain toast, added into salads or worked into one of your favorite entrees.


Bananas are known for their high levels of potassium. Especially if you were an athlete at any time in your life, you have probably heard a coach tell you to eat a banana after working out to prevent cramps. A medium banana contains 422mg of potassium, just shy of 9% of what an adult needs in a day. Have a banana for breakfast and start the day right!



A whole pomegranate contains 666mg of potassium. Half a cup of those yummy seeds on the inside contains about 205mg. These sweet treats are great in yogurt, smoothies, salads, or even as a garnish for protein-heavy meals. Potassium never tasted so sweet!

Acorn Squash

A cup of cubed acorn squash contains 486mg of potassium. Acorn squash is so versatile and is great during all seasons of the year. Acorn squash is the perfect fruit to have in a stew, soup or bisque, and they also make a great addition to one-sheet bakes.

Dried Apricots

A cup of dried apricots contains 1510mg of potassium, though a smaller serving is often recommended, as dried apricots also pack on the sugar. These little treats are the perfect snack for a weekend hike and are also great when worked into salads.

Coconut Water

An 8oz serving of coconut water contains 410mg, or 10% of your daily recommended intake, of potassium on average. Coconut water is a refreshing beverage on its own and is also an excellent base for smoothies, as well.

Beans in a Bowl


Legumes are known to be a versatile food group. They are high in fiber, helping your gastrointestinal system to stay regular and your appetite satiated. They are excellent sources of protein, making them a great alternative to meat. Finally, they are a surprising source of potassium that is a cinch to work into a lunch or dinner any day of the week. In fact, legumes are one of the best sources of potassium out of any food group on this list, so feel free to work them into as many meals as you can this week!

Lima Beans

When it comes to potassium, lima beans are where it’s at! A single cup of lima beans contains 729mg of potassium. Lima beans are great in soups and are a fantastic source of fiber, bringing in about half of what an adult needs in a day.

White Beans

White beans are another great way to work more potassium into your diet. A single cup of canned white beans serves up 1190mg of potassium. Like lima beans, white beans are also a great source of fiber and are the perfect addition to any soup.


You may not have liked them as a kid. In fact, I do not think I can name a single kid I grew up with who enjoyed peas or even tolerated them. As an adult in search of potassium, though, you might not be so quick to turn your nose up at peas. A cup of peas has 354mg of potassium. This lovely legume is an excellent addition to any meal as a side dish but is also great in casseroles and soups as well. You can eat them raw, pureed, baked into a pie or even mixed in with some carrots like you did (or said you did!) as a kid. Pack on the potassium!

Potassium Benefits

Leafy Greens

You might be noticing a theme here. Leafy green vegetables are pretty much good for you for every reason under the sun. They are an excellent source of vitamins. They are the premier place to get magnesium into your diet. They are even rich in antioxidants.

With regard to potassium, they even have you covered there. Leafy green vegetables do not have as much potassium as some of the other groups on the list (here’s looking at you, legumes!). They are still an outstanding source of potassium that you can easily work into any meal of the day.

Swiss Chards

A cup of Swiss chards has 136mg of potassium. Swiss chards are perfect raw in a salad, retain their potassium when sautéed with your favorite lean protein and are particularly palatable when baked in the oven.


Spinach is another versatile leafy green that is a good way to get more potassium into your diet. A cup of spinach contains 167mg of potassium. Spinach is great on its own, an excellent addition to any salad, almost imperceptible when blended into a smoothie and downright delectable when baked in the oven.

Root Vegetables

Root Vegetables

You really do not hear about root vegetables all that often. In general, though, root vegetables are a truly solid source of potassium. They are also one of the heartier sources of potassium on this list, so try working them into your lunch or dinner meals this week! Your taste buds will surely thank you.

Sweet Potato

Not that anyone ever needs an excuse to chow down on a sweet potato, but they are a great source of potassium. In fact, a cup of sweet potato contains 448mg of the necessary nutrient. Sweet potatoes are delicious when simply baked but are also great in stews, soups, and casseroles as well.


Beets provide an absurd amount of nutrition. A single cup of beets contains 442mg of potassium, in addition to serving up a high amount of magnesium, vitamins, and antioxidants. Beets are great on their own, albeit a little messy, and are also a wonderful addition to salads, sandwiches and your favorite pickling recipe.


Fish are undoubtedly one of the healthiest protein sources around. They are high in antioxidants, high in good fats, low in the less favorable fats and rich in flavor. Because they are a lighter protein, they are easy to pair with other potassium-rich foods to create a well-balanced lunch or dinner.


Wild Caught Salmon

You have probably heard that wild-caught salmon is good for you in general, but it is an excellent source of potassium, in particular. Half a fillet of wild-caught salmon packs a whopping 970mg of potassium. Wild-caught salmon is excellent grilled or baked and can be served with other potassium-rich sides such as peas or Swiss chards. You can make it for dinner, or meal prep wild-caught salmon on a Sunday and have a potassium-rich meal every day of the week!


These salty little sardines might not seem like a great source of anything except for sodium, but that couldn’t be further from the truth! In truth, a cup of sardines offers up 592mg of potassium, with only 20% of your daily recommended sodium intake. So that salty taste you most likely associate with saltines is a rouse at best! On the contrary, sardines are an excellent source of nutrition. Sardines even pack a protein punch of 37 grams. These little fish are great on their own, topped on a pizza or as the protein in your favorite salad recipe.


With its status as such an important nutrient, potassium should be at the forefront of your mind when you are planning your meals for the week. Your body needs potassium to perform at its very best, and without it, crucial systems can begin to falter and even shut down. Don’t wait until you are experiencing regular muscle cramps to increase your potassium intake. Start small with a banana or piece of avocado toast for breakfast and begin to work your way up to the daily recommended intake of 4,700mg a day. Remember, foods that are higher in potassium are delicious and nutritious, so feel free to indulge from time to time!

Probiotic Foods

14 Top Probiotic Foods To Keep You Healthy

There is something to be said for convenient, fast food. It’s quick, easy and tends to be super affordable. More often than not, this fast food is bad for you. These foods can also leave you feeling sluggish, sickly, and sometimes even guilty when you have finished your meal. Fortunately, some foods that are easy to prepare, convenient, and actually good for you. They are the foods that are rich with probiotics. You have probably heard of these probiotic foods before. They almost seem like a passing fad. Trust me when I say they are definitely not just a trend. Foods that are rich in probiotics leave your appetite satisfied while keeping your gut pacified. If that weren’t enough to make you want to try them, they also tend to require zero preparation before eating!

What are Probiotic Foods

Bacteria have a bad reputation. But did you know that some bacteria are very good? Just as antibiotics help your body fight off unwelcome bacteria, probiotics help your body keep a healthy balance of good bacteria. Your stomach and gut health play a large role in your overall wellness. Therefore, you want to keep a solid equilibrium present in your gut. That’s where probiotics come in. These good flora protect your stomach and keep your digestive tract from succumbing to bad bacteria. Foods that are rich in probiotics, specifically the two most prevalent strains of probiotics, Bifidobacteria and Lactobacillus, are a natural way to help your body maintain that ever-important balance.

Create Your Own Probiotic Foods at Home

Health Benefits

There are numerous health benefits associated with probiotics and foods containing probiotics. It is important to remember that these health benefits come from the proper usage of probiotics. Overuse or sporadic incorporation of probiotics in one’s diet can lead to a disturbance in that person’s gut health, which in turn can wreak havoc on the rest of the body. Proper probiotic integration, however, has several positive side effects.

Healthier Digestive System

The most readily associated positive outcome from incorporating foods that are high in probiotics into your diet is a stronger, more balanced digestive tract. Especially if you have recently undergone a course of antibiotic treatment, probiotics help restore your gut health and keep things flowing smoothly. These good bacteria keep your bowel movements regular and can even help prevent infections from occurring in your gastrointestinal system. Moreover, they can help reverse the damage inflicted by harsh antibiotics by healing and strengthening your gastrointestinal tract.

Lowers Bad Cholesterol

In one study, foods rich in probiotics were actually shown to reduce people’s bad cholesterol. Gut health is often linked to heart health, so it should come as no surprise that a gut fortified with probiotics can lead to a healthier heart as well. By working with your body to naturally lower bad cholesterol, probiotics keep your body working harder, longer.

Clearer Skin and Fewer Allergies

Gut health also plays a role in a person’s skin and reactions to external stimuli. Probiotic use has been linked to the reduction of eczema and allergies. By including them as a regular part of a balanced diet, you can increase your chance of clearer skin and a healthier body in general.

Probiotic Foods

Best Probiotic Foods


Kefir is one of the more versatile foods that is rich in probiotics and has proven health benefits. This fermented milk drink can be imbibed by itself and tastes like liquid yogurt. It comes in a plain flavor as well as endless varieties, such as strawberry banana and lemon pomegranate, depending on your store’s selection. Kefir can be used as a base for smoothies. It can also be added to recipes that call for a creamy consistency. Kefir is incredibly versatile and also keeps in the fridge for up to a month at a time, making it a long-lasting staple. There is a reason it is at the top of the list. The best part of dairy kefir is that it is saturated with probiotics and tends to be high in protein as well.


As far as condiments go, some are definitely better for you than others. Fortunately, sauerkraut lovers need not worry. Sauerkraut is one of the healthier condiments out of the bunch! If you are a fan of hot dogs or heavy sandwiches, you can offset some of the tolls they take on your gastrointestinal system by topping them with sauerkraut. This fermented topping is tangy and filled with nutritional value, so feel free to indulge from time to time.

Making Kombucha at Home


There are different varieties of kombucha available on the market or that you can make at home. Specifically, nonalcoholic kombucha is a staple you might want to work into your diet. This fermented drink takes a few weeks to make on average, but it is worth the wait (unless you’re buying it at the store, in which case, you only have to wait in line!). Kombucha packs a powerful punch of probiotics, with their many health benefits and leaves a delightful, almost fizzy taste on your tongue while doing so. This highly satisfying beverage is brimming with antioxidants and is perfect for the whole family – just be sure you are purchasing the nonalcoholic version! If you are looking for an adult beverage that is friendly to the stomach, however, kombucha also comes in alcoholic varieties that are perfect for warm summer afternoons!

Coconut Kefir

Coconut kefir is an excellent alternative for those who want the benefits of kefir but are either lactose intolerant or are preferring a dairy alternative for whatever reason. It is made by fermenting coconuts, which results in a sweeter, often more palatable flavor that that of traditional kefir. It is not as high in probiotics, however, because it contains no dairy products.


Natto is a soybean dish that hails from the heart of Japan. It is one of the more potent probiotics meals on the list due to its ingredient list that includes Bacillus subtilis, one of the strongest probiotic strands. It can be eaten by itself and is also delicious when worked into other dishes.

bowl of yogurt with fruit
Yogurt With Fruit


Not all yogurt is created equally. There are some yogurts on the market that are high in sugars, artificial flavoring, and artificial coloring. Yogurts that are rich with probiotics tend to be of the Greek variety and will be very clear that they have probiotics in them as indicated on the label. You will want to ensure that the yogurt you are purchasing is either advertised as a probiotic yogurt or that you see some combination of the following strands listed on the container:
Bacillus coagulans
Bacillus coagulans
Bacillus subtilis
Bacillus subtilis
Bifidobacterium bifidum
Bifidobacterium bifidum
Lactobacillus plantarum
Lactobacillus plantarum
Lactobacillus fermentum
Lactobacillus fermentum
Lactobacillus reuteri
Lactobacillus reuteri
Lactobacillus acidophilus
Lactobacillus acidophilus
Lactobacillus gasseri
Lactobacillus gasseri
Lactobacillus rhamnosus
Lactobacillus rhamnosus
Lactobacillus sporogens
Lactobacillus sporogens
Saccharomyces boulardii
Saccharomyces boulardii


Kvass is a traditional Slavic beverage that is highly fermented. The fermentation process results in a high probiotic content with a relatively low alcohol content of 3% on average. It is a great way to cool off in the summer heat while keeping your stomach healthy and fortified with probiotics.

A Selection of Raw Cheeses

Raw Cheeses

Fermented cheese is not just delicious. It is also wrought with probiotics. Depending on the length of the fermentation process, raw cheese can introduce your gut with healthy probiotic bacteria while leaving your taste buds singing. As with any raw and unfiltered food, be sure to check with your doctor before ingesting raw cheeses, just to make sure you do not have any dietary restrictions that might prevent you from safely enjoying this satisfying snack.

Apple Cider Vinegar

Apple Cider Vinegar is one of those household staples that just about everyone has somewhere in their pantry. Apple cider vinegar is known to be a food that is a catch-all. It is great for weight loss, skin remedies, and even cleaning! When it comes to foods that are high in probiotic content, apple cider vinegar should really come as no surprise. It can be mixed into dishes, prepared alongside salads and even drank on its own, although its unique taste is not for everyone and sometimes needs to be combined with other flavors to make it more palatable.

Gherkin Pickles

Gherkin pickles are sour and delicious. They are fantastic when chopped up finely and added to dishes, such as a hearty tuna fish casserole. They are also great as a small, briny treat that leaves your tummy happy. Rich with probiotics due to the pickling process in general, gherkin pickles are a good option for anyone who wants to start slowly but steadily working probiotics into their diet.

Brine-cured Olives

Brine-cured olives are a superfood, to say the least. They are packed with flavor and antioxidants. They are great on their own as well as in salads and on platters. Brine-cured olives are also a satisfying snack that is loaded with healthy probiotics and fats. These Mediterranean morsels are definitely one treat that you can feel good about indulging in from time to time!

Tempeh with potatoes and nuts


If you are fancying the flavors of Indonesia but not ready for a worldwide journey this weekend, try tempeh out for size. This fan-favorite is made with fermented soybeans that can take anywhere from a week to a year to prepare (but it also comes packaged, so you don’t have to do the fermenting work yourself!). Tempeh can be used as a seasoning with other dishes, but it can also be worked into your diet as a meat alternative. Flavorful and with the stomach healing power of probiotics, tempeh is a must-try for a family dinner.


Not to be confused with the soup, miso is actually a Japanese spice. This spice is created with a fermented ingredient know as koji, which contains highly concentrated amounts of healthy gut bacteria. Miso can be used in a plethora of dishes, including the soup by the same name. It is an excellent spice to incorporate into your next dish if you are looking for some Asian flair while stepping up your probiotic intake.



For the nights when you are craving something a little more zesty, and outside of your comfort zone, Kimchi will be right up your alley. This traditional Korean dish achieves the perfect balance of probiotic goodness by being left to ferment for up to two whole weeks. This extensive fermentation process creates a sharp, delicious flavor that is packed with good bacteria. It is made primarily of cabbage but also tends to include lightweight vegetables like thinly sliced carrots as well. It is a great side dish for a table for two.

Many Others from Cultures Worldwide

If you are looking to diversify your palette or want to continue to incorporate foods that are high in probiotics while traveling, there are a number of dishes worldwide that will help you fulfill your probiotic needs. Acidophiline, which is a Russian milk product, is fermented with Lactobacillus acidophilus bacteria. Appam is a dish served in India that is essentially a probiotic pancake. Filmjölk can be found across different Nordic countries as a substitute for kefir!

Probiotics are a necessary component of a healthy diet. They ensure gut health, which, in turn, promotes a person’s overall health in general. Unlike what is found in fast foods, probiotics are found in easy, convenient forms of sustenance and are often very affordable to work into a person’s diet. Start off slow if you are not already incorporating foods high in probiotics. Remember that moderation and consistency are vital in creating and maintaining physical wellness.