Marika Day: 6 supermarket superfoods

When people mention superfoods, it immediately conjures images of exotic ingredients from far-flung locations. But what about those that are hiding in plain sight? Dietitian Marika Day discusses these everyday superfoods.

Marika  Day

Marika Day

Marika Day is a nutritionist and Accredited Practising Dietitian.

When we talk about superfoods, people often imagine exotic foods that come with a hefty price tag, but that isn’t always the case. In reality, superfoods are anything that has a lot of bang for its buck when it comes to nutrients.

Leafy greens

Spinach and kale can be grouped together when we’re talking about leafy greens. They share similar nutrient profiles and are both incredibly low in calories. They’re a great source of vitamins A, B, K and folates, which are really important when you’re pregnant. You also get a little bit of iron, which is always good.

But don’t feel like you have to be churning out green smoothies for every meal. When we’re talking about dark leafy greens, you really can’t go wrong. Veg like broccoli, bok choy and mustard greens can be incorporated into your diet for a superfood boost.


Blueberries are quite high in fibre, and vitamin C. For their size, they pack a punch, and they’re a powerhouse in terms of nutrients. They’re also a great source of antioxidant phytonutrients, which may reduce risk of heart disease.

When it comes to availability, snap frozen berries retain a lot of nutrient value, so don’t be afraid to grab a bag from the freezer aisle if that’s all you can find.


One of the most common nuts that comes up when we think of superfoods is almonds. Almonds are fantastic because they're such a good source of healthy fats, but they also have lots of biotins, vitamin E and magnesium.

That being said, it’s not all about almonds. Walnuts are excellent because they’re high in omega-3s. Brazil nuts are also great because they’re rich in selenium. The thing with nuts is that they’ve each got a slightly different profile, but they are all incredible beneficial.

A handful of nuts a day can help to reduce your risk of cardiovascular disease and improve your cholesterol levels as well.


Avocado is an excellent source of healthy fats. A lot of people have been scared of avocado in the past because it's so high in fat, but it’s unsaturated fat, so there are benefits to consumption. Instead of having butter or margarine on your toast, you could use avocado, plus you've got extra nutrients in there. I always say if you've got colour, you've definitely got nutrients.


It might not be the most appealing to some, but seaweed is a food you should absolutely be snacking on and putting into your kids’ lunchbox. Things like wakame are a natural source of iodine, which is really good for your thyroid and developing brain function in growing brains.

Oily fish

The fat in oily fish is really beneficial because that’s where you get a high concentration of omega-3. This helps out in terms of brain health, heart health and your microbiome. That link with the gut is only just coming out in research. Now we think that it's not just about fibre, omega-3s are seen to be having a positive effect as well.

Salmon or any other oily fish like mackerel or sardines are fantastic, simple to prepare and easy to find at your local supermarket.

Marika  Day

Marika Day is a nutritionist and Accredited Practising Dietitian who knows what the body needs to function at its best. With more than five years’ experience in the health and fitness industry, Marika's holistic approach to diet and exercise is tried and true. The information in this article is general information only and is not intended as medical, health, nutritional or other advice. You should obtain professional advice from a medical or health practitioner in relation to your own personal circumstances.

The information in this article is general information only and is not intended as financial, medical, health, nutritional, tax or other advice. It does not take into account any individual’s personal situation or needs. You should consider obtaining professional advice from a financial adviser and/or tax specialist, or medical or health practitioner, in relation to your own circumstances and before acting on this information.