Boosting the nutrition in your salad is easy when you incorporate superfoods—nutrient-dense ingredients packed with vitamins, minerals, and antioxidants. Here are the top 7 superfoods you should add to your salads for maximum health benefits:

1. Kale

Why it’s a superfood: Kale is rich in vitamins A, C, and K, fiber, and powerful antioxidants. It’s one of the most nutrient-dense greens you can add to your salad.

How to use: Massage kale with a bit of olive oil and lemon to soften its texture before adding it to your salad mix.

2. Chia Seeds

Why it’s a superfood: Chia seeds are a great source of omega-3 fatty acids, fiber, and protein. They help improve heart health and promote digestion.

How to use: Sprinkle a tablespoon of chia seeds on top of your salad for a mild crunch and added nutrition.

3. Avocado

Why it’s a superfood: Avocados are loaded with heart-healthy monounsaturated fats, potassium, and fiber. They’re also a great source of vitamins C, E, and B-6.

How to use: Slice or dice avocado and mix it into your salad to add a creamy texture and boost healthy fat content.

4. Quinoa

Why it’s a superfood: Quinoa is a complete protein, meaning it contains all nine essential amino acids. It’s also high in fiber, iron, magnesium, and B vitamins.

How to use: Cooked quinoa can be used as a base for salads or mixed with greens for a nutrient-dense boost.

5. Blueberries

Why it’s a superfood: Blueberries are packed with antioxidants, particularly vitamin C and anthocyanins, which help fight inflammation and support brain health.

How to use: Toss a handful of fresh blueberries into your salad for a sweet, nutritious burst of flavor.

6. Walnuts

Why it’s a superfood: Walnuts are rich in omega-3 fatty acids, antioxidants, and vitamin E. They support heart health and brain function.

How to use: Chop up walnuts and sprinkle them over your salad for added crunch and a dose of healthy fats.

7. Pumpkin Seeds

Why it’s a superfood: Pumpkin seeds are a fantastic source of magnesium, zinc, and protein. They’re also packed with antioxidants that promote immune health.

How to use: Add a tablespoon of roasted pumpkin seeds to your salad for a nutty flavor and extra crunch.