Regardless how many times you hear that gogi berries, acai and kefir are the healthiest things you can eat, chances aren’t they don’t readily make their way into your grocery cart.

With super new food sources that flow with health claims making their way from the mouths of nutrition gurus daily, it’s hard to know how our old favourites compare. Truth is, some of the top foods are still among the “mundane”, if you will. They’re found in the normal grocery stores in the normal sections, but can fly just as fast with any other superfood out  in the market.

Here are three top choices, all of which you probably nosh on in some form or another, and if not, they might make for a more justifiable addition to your basket next time you grab a few groceries.

Avocados

Avocados are truly one of the healthiest fruits available. Known to the Aztecs as the “Fruit of the Gods”, their benefits outweigh any previous bad press. You see, avocados, we’re sure you know, are high in fat, but contain monounsaturated fat, the kind that may help lower LDL cholesterol. They also contain no cholesterol.

Avocados are also vitamin-rich, with a healthy dose from nearly all across the board. They’re also a high source of potassium.

Because of their richness, avocados are great to eat in moderation. A common way to enjoy them is making up a batch of guacamole, then use as a  condiment, dip, or spread (It can last a few days, but it will discolor a bit, so if you’re serving to guests, make it the day of). A recommended serving size is about 2 tablespoons, with 55 calories and 5 grams of fat. Try spreading it on your next sandwich in lieu of butter or mayo. 2 tablespoons of butter pack in 200 calories and 22 grams of fat. Not a bad switch. Not a bad switch at all.

Pumpkin seeds

Okay, maybe these aren’t something you readily buy in the store, but surely you’ve enjoyed them freshly toasted out of the oven come Hallowe’en. But did you know that these little seeds have been treasured for decades for their dietary and medicinal properties?

Pumpkin seeds, also known as pepitas, are the leaders of phytosterols – a natural compound that has been linked to cholesterol-lowering properties. Phytosterols also have been associated with a connection to prostate health.

1/4 cup of pumpkin seeds packs in heart-healthy omega-3 and omega-6 essential fatty acids, and is a good sources of minerals, among them  phosphorus, magnesium, zinc and iron.

If you don’t feel like seeding a pumpkin, just buy pre-shelled from the local grocer. Add to your favourite cereals and trailmixes, baked goods, salads, and side dishes.

Cinnamon

Cinnamon is known as one of the world’s oldest spices, once considered akin to gold and used as currency. Despite smelling wonderful and adding flavour into baked goods and dishes, both savory and sweet, it’s been under scrutiny for its health benefits, too.

Studies have shown that cinnamon has a role in lowering blood sugar in people with type 2 diabetes. It also has been linked to anti-clotting and anti-bacterial activity.  One study also examined its benefits on brain function – although the study just compared cinnamon versus mint flavoured gum – but the results have led to further long-term studies with elderly cognition.

Other than using it in your favourite baked goods, add it to cereal, toast, and warm drinks for your morning routine. Make cinnamon tea with 2 cups (500mL) of boiling water over one- to 1-1/2-inch sticks; steep for 10 minutes. It’s also a frequent flavour in Moroccan dishes. Try adding a few dishes with some dried fruit and nuts to your favourite rice for a quick pilaf.

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