10 Easy and Healthy Upgrades

It's called a "miracle tonic" for good reason. Besides being a powerful antibacterial, pH-balancing antioxidant, apple cider vinegar may help control weight, provide energy, improve digestion, and fight seasonal allergies, says Nicole Granato, a holistic nutrition and wellness specialist based in Los Angeles. Add it to morning smoothies for a little tanginess; heat on the stove with tomato sauce, garlic, and honey for an amazing homemade barbecue sauce; try a shot of it first thing in the morning to start your day off right; or in a spiced cinnamon apple cider vinegar smoothie by Green Blender.

A great source of flavonoids and polyphenols (antioxidants that potentially protect against heart disease and cancer), definitely keep a supply of pomegranates on hand to sprinkle on your meals. The best part is that the juicy seeds are incredibly delicious and easy to add to foods. Plus, the extra pop of color will make any dish all the more appealing. Add the seeds to sweet potatoes, salads, or your breakfast cereal.

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If you're not sure whether you're getting your six to eight recommended daily servings of whole grains (as the American Heart Association suggests), add wheat germ to your oatmeal or yogurt for an extra boost. High in fiber, vitamins, and minerals, whole grains like wheat germ are essential for digestive health, says Granato. If you're not a wheat germ fan, quinoa is an equally powerful grain you can easily incorporate in your salads, burgers (just toss it, raw, into the patty mix), and oatmeal.

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Yes, it's time to give lima beans another chance! It's been, what, 30 years since that traumatic experience when your mom forced you to eat them. Maybe it's time to revisit the little bean? Lima beans, along with pinto beans, kidney beans, and lentils are terrific for digestion, notes Granato. Add them to soups, such as minestrone, or puree them with garlic, rosemary, and olives as a hummus substitute.

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Maca powder is one of the newer super foods on our radar, and we wish we'd known about it sooner. It has a bevy of nutritional benefits, including nearly all the essential amino acids, and has been used for thousands of years to boost energy, balance hormones, and improve mental focus. Try it as a flour substitute or as a partial flour replacement when baking macaroons, cookies, or brownies.

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Known for its anti-inflammatory properties, research suggests cinnamon can help lower blood sugar for those with Type 2 diabetes as well as possibly fight bacterial and fungal infections. Make it your new sugar substitute in coffee, add it to Greek yogurt, or use it as a popcorn topper (with a little sea salt thrown in).

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Not that we needed the encouragement to begin with, but here's even more reason why paying the extra dollar to add avocado to, well, just about anything is totally worth it. According to Granato, the super food is packed with vitamins B, C, D, and E, as well as protein and healthy fats. Plus, it's instrumental in improving hair, skin, nails, and weight management, she says. In lieu of butter and jam, spread it on your breakfast (or lunch or dinner) toast with olive oil, lemon, and diced tomatoes.

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It likely isn't news to you that nuts are a nutritious addition to your diet, especially as a healthy snack. But did you know that pine nuts reign when it comes to protein at 18 grams per cup? Try adding them to your pizza along with spinach and ricotta.

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Cheese lovers won't love this news, but dairy can often trigger unwelcome health problems. "Bloating and digestion are very often linked to too much dairy consumption," says Granato. "If you're feeling bloated and notice weight gain, cut your dairy intake by half to start seeing best results." One way to make that challenge less daunting? Add nutritional yeast to your spice cabinet. A staple of many vegan diets, nutritional yeast is a wonderful source of B vitamins. Plus, its cheesy flavor makes for a great topping on potatoes, pastas, and soups.

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While you're likely to associate its flavor with your favorite Indian curry, recent research has validated turmeric's importance when it comes to preventative health —most notably, for its potential in preventing pre-diabetes from progressing further and reducing pain caused by osteoarthritis. Add it to roasted potatoes or cauliflower to make for a colorful, healthful side dish.

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