How to save on blueberries, avocados & other summer 'superfoods'

Summer is here, and there's no shortage of nutrient-packed superfoods. Clean eating is usually expensive.

Dietitian Jessica Cording, M.S., R.D., C.D.N. says they're heart-healthy because they contain mono and saturated fatty acids. "They're high in fibre." Half a medium-sized avocado has 4 grammes of fibre.


Superfood berries. Blackberries, raspberries, and blueberries are antioxidant powerhouses. Antioxidants tame free radicals that can damage cells and cause cancer.


Brazil nuts are good for your thyroid because they contain selenium, said Dunn. Walnuts contain omega-3s, which are good for brain and heart health. Almonds contain vitamin E and fibre, which aids digestion.


“They're a good source of plant-based omega-3s,” Cording said. "I recommend chia seeds because they're high in fibre. A tablespoon has 4g of fibre.

Chia seeds

Protein, omega-3s, and vitamins abound in fatty fish. The AHA recommends two servings per week. Larger predatory fish, like swordfish and king mackerel, have higher mercury levels.

Fish lipids

Dunn said olive oil has the most antioxidants of any oil, beating out avocado, coconut, and grapeseed oils.

Olive oil extra-virgin

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