15 Everyday Superfoods With Major Health Benefits

Emily Manning

Emily Manning

January 1, 2019

Mykidstime everyday superfoods

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Hiding away in your spice rack or store cupboard are a whole host of amazing foods that can really help to transform your health. Work your way through these 15 everyday superfoods and your body will thank you for it!

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Take a peek at just some of those powerhouse superfoods and find out how you can add them to your daily diet.

An Easy Superfoods List To Try Today


The zingy spice of ginger is warming and delicious in both sweet and savoury dishes. It also has fantastic health benefits! Ginger has anti-inflammatory properties and digestive benefits, as well as acting as natural pain relief, nausea relief, and a boost to your metabolism.

How to use: Make a cup of fresh ginger tea, or add grated ginger to smoothies and juices for a real kick. Ginger also works well in soups, stir fry meals, marinades and most baked goods.

Mykidstime everyday superfoods


Turmeric is one of the latest superfoods to gain popularity, and yet it has long been used in Indian cooking. The main ingredient in turmeric is curcumin and it is this which has an amazing list of health benefits, including anti-inflammatory and detoxification properties, blood sugar balance, improved kidney function and more.

How to use: Add to scrambled eggs, blend into smoothies and soups, or make a turmeric latte for a reassuringly warming and golden drink.

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Coconut Oil

Is there anything coconut oil can’t do? This healthy fat can be used as a hair treatment, to soften skin and nails, or as a butter and oil substitute in cooking.

How to use: Add a teaspoon of coconut oil in place of oil for sauteeing and roasting – it gives a great boost of flavour to roasted veggies and fish. You can also use coconut oil in many baking recipes as it tolerates high temperatures well, or give home-popped popcorn a little flavour boost.


Mykidstime everyday superfoods

A popular breakfast choice, oats are high in fibre and a fantastic choice for staying full for longer. This classic superfood also keep your blood sugar in check, and is good for heart health.

How to use: Overnight oats and traditional oatmeal are so versatile – add honey, nuts, fruit, seeds and a variety of other options to change things up. You could also use oat flour and whole oats in baking.

You May Also Enjoy 10 Super Delicious Super Healthy Oatmeal Recipes 

Apple Cider Vinegar

When buying ACV, choose one that says ‘from the mother’ on it – this means that it is full of proteins, enzymes and friendly bacteria. It also contains amino acids and antioxidants, which several reports have shown to reduce blood sugar levels. There are mixed results as to whether ACV can help with weight loss. The most important thing to remember is that ACV must always be diluted before drinking, typically one teaspoon in a glass of water.

How to use: Whip up a salad dressing using apple cider vinegar in place of balsamic or white wine vinegar, use it for pickling vegetables, or make a tea with fresh ginger and honey.


Mykidstime everyday superfoods

The rich ruby red of beets contains powerful nutrients that can help protect against heart disease, eye health, liver detoxification and, according to several studies, it can help reduce the risk of certain cancers. There is also a rich concentration of antioxidants that make beetroot one of the most impressive superfoods.

How to use: Beet juice might be an acquired taste for some, but chopped beetroot can also be added to salads, whole beets can be roasted in foil in the oven for a delicious veg dish, or even turned into a delicious Eastern European soup (borscht).

You May Also Enjoy Aoife Hearne’s Beetroot and Orange Breakfast Smoothie


While almonds are high in healthy fats, they are also a great source of Vitamin E, magnesium and potassium.

How to use: Snack on almonds through the day, chop them into salads and baked goods, or blitz to make your own nut butter.


Mykidstime everyday superfoods

Packed full of Vitamin C and antioxidants, lemons are loaded with a ton of healthy benefits. Use this citrus star to help you fight infection, detox, prevent constipation and reduce inflammation.

How to use: Many people swear by hot lemon water to start their day. You can also get plenty of lemony joy from homemade lemonade or tasty lemon curd.

Black Pepper

A humble pinch of pepper is not just for taste, it is also great for digestion and helps you get the best from your food.

How to use: It is best to buy whole peppercorns and use a pepper grinder to keep your pepper as fresh as possible; and add it near the end of cooking to help preserve its flavour.


Mykidstime everyday superfoods

Garlic is a real powerhouse among the superfoods – packed full of flavour, as well as vitamins and minerals including Vitamin B1 and B6, Vitamin C, manganese, calcium, selenium, potassium and iron. The antioxidant, antifungal, antivirus and antibacterial properties of those little garlic cloves means that garlic has a lot to offer!

How to use: Add garlic to everything – sauces, marinades and dressings galore! Particularly amazing in homemade pesto, or finely chopped in butter and served on toast or over pasta. Try a roasted garlic puree, delicious served alongside lamb.

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Great for baking and adding depth of flavour, this delicious spice can improve blood sugar management, reduce blood pressure and is packed full of antioxidants and anti-inflammatory properties.

How to use: Try adding cinnamon to your morning porridge, baked goods, soups, lamb dishes and the warming spices of Moroccan and Eastern dishes.


Mykidstime everyday superfoods

These little low GI berry beauties pack a big punch! They are full of antioxidants and can help to regulate blood pressure, while also containing a great amount of fibre.

How to use: Add a handful of blueberries to your breakfast, smoothie or snack. Alternatively, bake in pies, cakes or muffins for a delicious treat.

You May Also Enjoy 10 Quick & Easy Breakfast Smoothies for Kids


Turn the heat up with some chillies (or chilli powder). These mild to hot little beauties have been shown to reduce cholesterol, help with clotting, clear congestion and boost immunity.

How to use: Spice up everything from soups to stirfrys with the addition of chilli. Don’t forget to try a variety of chillies for both differing level of heat and warmth of flavour – jalapenos are delicious in a burger or as a topping with chilli, while cayenne is great ground and used for a rub on meat and fish.


Mykidstime everyday superfoods

Tomatoes are a whopping source of Vitamin C, Vitamin E, carotenoids, manganese and zinc which combine to give antioxidant and inflammatory benefits, a reduced risk of heart disease and some studies even show a reduced risk of cancer.

How to use: Tomato-based soups and sauces are real family favourites, while gazpacho makes a grown up choice for a healthy lunch.


Flaxseed is one of the best sources of plant-based omega-3 fatty acids, benefitting your heart, brain, autoimmune function and inflammation response. It is also packed full of fibre, making it a great addition to your daily diet.

How to use: Sprinkle ground flaxseed over your porridge, add it to smoothies, or include it in baking – it’s delicious in banana muffins, oat cookies and brown bread.

You May Also Enjoy 10 Quick & Easy Overnight Oats Recipes That Kids Will Love

How many of these superfoods do you eat regularly? Leave a comment below and let us know – we’d love to hear from you!

Mykidstime everyday superfoods

Like this? Share it with your network!

Like this? Share it with your network!

Published On: January 1st, 2019 / Categories: Food and Recipes, Lifestyle / Last Updated: April 3rd, 2021 / Tags: , /

About the Author: Emily Manning

Emily Manning
Emily is the coffee-loving Editor of MyKidsTime. Mum of one daughter and two naughty Tibetan Terriers, she is particularly partial to Curly Wurlys and unable to resist pretty stationery and new cookbooks. As an avid foodie and domestic goddess-wannabe, she is most likely to be found in the kitchen.

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