7 Superfoods You’re Missing Out On

superfoods - toronto personal training

It is common knowledge that nutrition is a key component in maintaining a healthy body and a strong mind. Yet, many people overlook the power of simply choosing healthier food choices that can positively impact their health and overall well being. In this article I’ve listed some of the most nutrient dense foods available also referred to as superfoods that you should start eating ASAP.


avocado superfoods - toronto personal training


Whether you call it a fruit or a vegetable, avocados are a low-carb nutrient-dense food containing heart-healthy fats .

It’s also high in fiber and includes more than 20 vitamins and minerals such as potassium, folic acid, vitamin E and vitamin D —making it a versatile food regardless of your fitness goals.

  • Increases HDL (good cholesterol) and decreases LDL (bad cholesterol)
  • Contains over 20 different vitamins and minerals
  • Good source of fiber
  • More potassium content than a banana
  • Versatile – great for both fat loss and muscle building

brazil nuts superfoods - toronto personal trainer

Brazil Nuts

Rated as a the top food on this planet for the highest content of selenium.

Selenium is often difficult to get from everyday foods, but you can have your daily dose of it by eating only 3-4 brazil nuts.

  • High in selenium – Selenium is significant to many bodily functions from mood to inflammation.
  • Anti-cancer
  • Heart-health and healthy thyroid function – Thyroid helps manage metabolism, heart rate and body temperature.
  • Great source of healthy fats.
  • Provides satiety

dark leafy greens - superfoods - toronto personal trainer

Dark Leafy Greens 

Green is the color most associated with health and generally all the good natural things in life.

Yet, most of us scuff when it comes to eating green. Dark leafy greens are an incredibly rich food source with endless nutritional benefits.

  • Anti-inflammatory and improves digestive health
  • Good for cardiovascular health, skin and hair
  • Increases red blood cells and helps treat anemia
  • Boosts energy and gives a sense of well-being
  • Examples: Kale, Spinach, Broccoli, Swiss Chard, Cabbage, Romaine, Turnips

papaya - superfoods - toronto personal training

Not only does this tropical fruit have a great taste, it is also loaded with awesome nutritional benefits.

Papaya is full of antioxidants which can help reduce total body inflammation, fight diseases and reduce oxidative stress.

  • Reduces inflammation and helps increase HDL (good cholesterol)
  • Contains the papain enzyme which may help digest protein more efficiently (also fights constipation and bloat)
  • Its lycopene and Vitamin C content may help skin recover from skin damage and provide a more youthful look

coconut oil - superfoods - toronto personal trainer

Coconut Oil 

Extremely versatile food with various nutritional benefits. You can eat it, cook with it or put it on your skin or hair for moisturizing. Be careful if you eat it raw, make sure that it is the raw, cold pressed, unrefined and preferably organic version.

  • Contains MCTs which are fats that your body can immediately use for energy. This is great for a low-carb diet or before a morning workout/cardio.
  • Can aid in weight loss
  • The fatty content can help with satiety and reduce hunger/cravings
  • Helps raise HDL (good cholesterol)
  • Acts as an excellent moisturizer for hair and skin
  • Its fatty acids can help with brain function


salmon - superfoods - toronto personal trainer


May be referred to as the king of fish for its impressive list of nutritional facts and its health benefits.

  • Great source of protein
  • Contains Omega-3 fatty acids which are great for brain function and heart health
  • High selenium content – helps with mood and inflammation
  • High in B-vitamins which help metabolize the food you eat into energy, create and repair DNA and reduce inflammation.
  • Provides satiety
  • Versatile – could be used for fat loss or muscle building

garlic - superfoods - toronto personal trainer


Not only can garlic turn a mundane meal into a delicious one, it also packs amazing nutritional benefits as well.

  • Many studies show promising results for lowering blood pressure as well as improving cholesterol and heart health (1) (2) 
  • High in vitamins and minerals such as Vitamin C, B1, B6, calcium and selenium.
  • Anti-cancer properties
  • Contains antibacterial and antifungal properties and is also known as the natural aspirin


Final words

Bottom line is that you will not reap these incredible benefits from these superfoods by eating them once.

For best results, implement one or all of them as part of your healthy diet and eat them often.


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