How to Boost Nutrition without Taking Supplements

How to Boost Nutrition without Taking Supplements

How to Boost Nutrition without Taking Supplements

There are plenty of ways to boost your nutrition without taking supplements and the key is to simply eat real food. Adding nutrient rich ingredients to your meals is a great way to boost your intake of essential vitamins, minerals, antioxidants, fibre and phytochemicals.

Incorporate fruits and veggies into every meal you have that day. From smoothies to breakfast cereals and soups, there is always a way to add in some extra nutrients. However, depending on your diet you may still need to supplement certain vitamins and minerals including vitamin D and that is okay. Just remember to purchase from trusted brands, free of additives. In the meantime, here are 10 nutrient-dense foods you can start incorporating into your meals and snacks.

Blackstrap Molasses 

Black molasses is a thick, darker sweetener, yet is also has a bitter flavor. It contains the highest nutritional value of all types of molasses. It is rich in calcium, iron and potassium, which helps regulate blood pressure levels. It can be used as a healthier alternative to refined white sugar. Try adding it to your smoothies if you like them a little sweeter, drizzle over oatmeal, granola and baked goods or use it to baste a roasted chicken.

Chia Seeds

These little seeds are packed with nutrition and can easily be incorporated into your diet. Chia seeds are rich in protein, fiber and essential minerals as well as Omega-3’s, antioxidants, B-Vitamins, calcium and boron. You can add chia seeds to just about anything, try sprinkling them over salads, add to smoothies, breakfast dishes, baked goods and deserts.


Raw cacao is packed with heart healthy fats and hosts a variety of Vitamins and Minerals, including calcium, sulfur, zinc, iron, copper, potassium, manganese, protein, fiber and Vitamins A, B1, B2, B3, B5, B9, C and E. It also contains chromium, phosphorus, Omega-6 fatty acids, saturated fat, amino acids, soluble fiber and enzymes. Try adding raw cacao powder to protein smoothies and drinks, baked goods, sweets, and desserts. You can also sprinkle cacao over your favorite fruits and nut butter recipes.


Flax seeds are also loaded with omega-3 fatty acids that are essential for proper body functions as well as powerful phytochemicals that have been linked to a reduced risk of breast and prostate cancer. Flax seeds are also very high in soluble and insoluble fiber. Fiber is essential in our diets, working to help stabilize blood sugar, promoting proper function of the intestines, balancing hormones and eliminating harmful toxins. Ground flaxseed powder works wonders in baking and can also be added to shakes, smoothies, and protein powders. Flaxseeds can be sprinkled on salads, added into homemade granola and trail mixes.

Hemp Seeds

Hemp seeds are very delicious and can be tolerated by those unable to eat gluten, lactose and nuts. They are a whole food protein source, containing all 9 amino acids. Hemp seeds are also rich in essential fats, Gamma Linoleic Acid (GLA), fiber, iron, zinc, carotene, vitamin D, E and B vitamins 1, 2 and 6 as well as calcium, copper, potassium, chlorophyll, enzymes and more. Hemp seeds are also excellent in baking, added to homemade sauces, nut milks, butters, smoothies and even homemade ice cream! You can also sprinkle them on salads, cereals, etc.

Nutritional Yeast

You can find nutritional yeast in almost all health food store and in many super markets. It is a great source of B vitamins, especially B-12, making it popular among vegans. Depending on how nutritional yeast is processed, it can offer you anywhere from 4 – 12 grams of B12 per tablespoon (the average adults needs about 2.4 mcg each day).  You can sprinkle nutritional yeast over roasted veggies, popcorn, eggs, salads, used in sauces, dressings, etc.

Pomegranate Seeds

Pomegranate seeds are packed with nutrition and the antioxidants, polyphenols. It is also a rich source of fibre, vitamins C, K, B vitamins and potassium. Just one pomegranate provides you with you with 1/4 of your daily needs of folate along with one-third of your daily vitamin C intake. Folate is an essential B vitamin needed for making and repairing DNA. You can snack on pomegranate seeds raw or you can add them to fruit salads, yogurt, fruit smoothies, baked goods and green salads. 


Turmeric is a popular spiced used in many curry recipes and Indian dishes, it is a much loved throughout China and India for both it’s culinary and medicinal purposes. Turmeric is rich in the anti-inflammatory phytochemical known as curcumin, which also contains powerful antioxidant and anti-cancer properties. Plus, turmeric is also rich in many essential vitamins such as pyridoxine, choline, niacin, riboflavin and more. As well as good amounts of minerals like calcium, potassium, copper, iron, manganese, magnesium and zinc. This spice is extremely easy to incorporate into your diet, as it is used in many culinary dishes. You can even add turmeric to your favorite smoothie recipe, soups, and salad dressings.

Walnut Oil

Walnut oil is another excellent source of omega-3 fatty acids as well as vitamins B 1, 2, and 3, vitamin E and niacin. Whereas walnuts themselves are rich in phytonutrients and contain and excellent source calcium, iron, selenium, phosphorous, magnesium and zinc. You can add walnut oil to homemade salad dressings, sauces, drizzle over salads, cereals, and baked goods.

Wheat germ Oil

This oil is a wonderful way to increase your intake of vitamin E. Just one tablespoon of this antioxidant rich oil provides you with 20 mg of vitamin E, the average adult needs about 15 mg per day. Vitamin E has been linked to a reduced risk of heart disease and eye related diseases such as macular degeneration as well as a slower rate of cognitive decline. You can add wheat germ oil to smoothies, shakes and protein drinks. You can also dry it mixed in salad dressings, dips and sauces.

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