10 Trending Superfoods That Are Packed With Health Benefits

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Are you looking for an easy way to make big changes in your health and wellness this year? Changing the way you eat is great advice, whether you're already a healthy eater or are just discovering it. It doesn't have to happen right away, instead, focus on so-called "superfoods" and eat them often.

"Although there's no official definition for the word 'superfood,' there are foods that I consider stars because they're so good for you. I like to think of them as superfoods," says Stephanie Sassos, MS, RDN, CDN, director of the Good Housekeeping Institute's Nutrition Lab. Which offers specific health benefits and stands out from others in its food group . “It doesn't have to be expensive or affordable. In fact, some of the best superfoods are incredibly affordable.

Gradually adding a few new, nutrient-dense foods to your menu will expand your repertoire of balanced foods and provide long-term benefits for the body, supporting everything from digestion to hydration to gray matter, your heart, and healthy, stable blood sugar. Your mood and health. All your muscles, organs, bones , etc.

“But remember, there is no single superfood that can magically help you lose weight or guide you to optimal health . A varied, balanced diet includes many of these nutrient-rich choices, ” says Sassos. “You don’t have to eat these foods every day; But instead try including it in your diet throughout the week to reap its nutritional benefits.

With so many incredibly nutritious foods out there, how did we come up with our list of the best superfoods of 2024 ? In addition to great nutritional value, we also took into account convenience, important health benefits for the people and health trends we follow, and we didn't forget about taste.

“Many of these foods fit into the trends we've loved so far this year, like plant-based foods, sustainable eating patterns and a focus on getting back to basics because healthy eating doesn't have to be complicated.” "Your food should make you feel good and, most importantly, taste good. So, if you absolutely hate any of the foods on this list, don't force yourself to eat them," Dr. Sassos says.

Here are some of the top superfoods of 2024: Which will be your favorite?

Brazil nuts

Did you know that just one Brazil nut provides more than 100% of your daily selenium (low immune support) needs ? With new strains of coronavirus, influenza, upper respiratory infections, and other illnesses constantly spreading, nourishing our immune systems continues to be a priority for many of us, so eating Brazil nuts is an easy way to stay healthy. “Selenium supports reproduction and protects against free radical damage,” says Sassos. “ Do not eat more than two to three Brazil nuts a day, as excessive consumption may lead to poisoning.” This seed (yes, it's technically a seed, despite its name) is also an excellent source of magnesium, the latter. The most important nutritional supplements of this year.

✔️ Try: Add Brazil nuts to your midday snack, chop them up and sprinkle them over vegetables or salad, or just grab one and eat.

Canned fish

This combination of health and cuisine is a trend we think is here to stay, as this staple is as nutritious and versatile as it is available and affordable. “Canned fish is high in protein and full of beneficial omega-3 fatty acids and other vitamins and minerals,” says Sassos. “Some species such as salmon can be an excellent source of vitamin D, and choosing canned foods that contain bones (which are completely edible) will also provide calcium .”

✔️ Try this. Spice up your sandwiches by adding different ingredients and flavors to your tuna, salmon, or sardine salad (such as chipotle, hot sauce, avocado, capers, or olives). Pour the can into the pasta dish. Use canned fish as toast or as a theme for a shrimp plate. "I like to use canned salmon to make homemade salmon burgers. It's much easier than using fresh salmon, but it's just as nutritious, and I don't have to worry about the fish staying fresh. I always keep a few jars in the back of the pantry," Sassos adds.

Mr.

Discover the “new matcha”, but the caffeine-free version. Moringa is a plant usually available in powder form that has a bright green color and a grassy aroma, and like matcha (ground green tea leaves), it is rich in antioxidants. “Moringa is also rich in calcium and iron,” Sassos says, as well as fiber, vitamins, minerals, and other plant compounds that support cognitive function, help control inflammation, stabilize blood sugar levels, and promote alertness. Healthy blood pressure and smooth digestion .

✔️ TRY: Add moringa to smoothies, delicious sauces, hummus or dips, soups, or even cookie dough.

cacao

This fruit is the starting point for your favorite chocolate bar, and its shelf life is as impressive as its nutritional properties, which is why it's one of Whole Foods' top food trends for 2024. The seeds make the chocolate, but it's the pulp that makes it. It is used to make jelly, juices and jams, and the bark can be made into flour. Cocoa contains powerful antioxidants, electrolytes, and other important vitamins and minerals .

✔️ Try it. Look for unsweetened cocoa and use it as a topping on oatmeal, yogurt, or baked goods. “I love using cocoa nibs as a healthy alternative to chocolate chips. They have a great taste and texture,” says Sassos. Blue Stripes is a big name in the cocoa nibs space, offering low-sugar granola, dry cocoa, and more.

Red berries

We think this fruit deserves a place in our diet more than one day a year during Thanksgiving. In addition to being low in sugar and rich in nutrients like vitamin C, potassium, and vitamin A, blueberries are also a good source of antioxidants and other plant compounds. “This deep red color is due to anthocyanins, which play a role in reducing oxidative stress, and other cranberry compounds that have anti-inflammatory properties that can also protect against certain types of cancer and fight microbial infections, ” Sassos explains. A recent study found that cranberry juice and cranberry supplements were associated with a lower risk of recurrent urinary tract infections (UTIs).

✔️ Try: Frozen blueberries (you can find them canned or frozen raw and fresh) are easy to add to smoothies; Pair it with sweet fruits like pineapple to offset its tart flavor without adding sugar. Add 100% cranberry juice to still or sparkling water for a dose of hydrating electrolytes. Look for low-sugar dried cranberries (or ideally no added sugar) to use in baked goods or trail mixes. Or you can buy low-sugar cranberry sauce, cook fresh berries with a little maple syrup and spoon it over oatmeal, or add yogurt to a parfait. You can also use their acidity in sauces or savory dishes.

Kefir

You know that finding ways to get probiotics is important for your gut and overall health, and yogurt or salty fermented foods like kimchi aren't the only way to get those good bacteria on your hands. Kefir is a creamy fermented milk drink that tastes similar to yogurt, but contains an impressive and diverse list of probiotics, double or even triple those found in yogurt. It is a good source of protein and B vitamins, and some kefir is rich in vitamin D. Kefir is better tolerated by people with lactose intolerance because the fermentation process breaks down the lactose .

✔️ Try: Look for kefir with little or no added sugar. Drink it alone or in juice. Add kefir to a salad dressing or for a little creaminess. Use kefir as a liquid in overnight oats or chia pudding.

Soy protein

Our bodies need protein for more than just building or maintaining muscle mass; This macronutrient is involved in cell production and regeneration. Although protein is generally a must, not all protein sources are created equal. We need a mix of complete and incomplete proteins to ensure we get a variety of amino acids that make up the protein and help us get the benefits. Complete proteins are all nine essential amino acids that our bodies cannot make on their own , and soy foods like tofu and soybeans are some of the best complete proteins you can eat. “Edamame is a star among other soy-based proteins because it's a great source of protein and is rich in fiber, too,” says Sassos.

✔️ TRY: Try tofu, seitan, or tempeh to use in stir-fries or prepare as meat (they're air-fried, stir-fried, or baked). Fresh or frozen sliced ​​or pre-cut edamame can be served as a great snack, salad, or rice bowl, and can even be pureed for a hummus-style dip. "My little girl loves edamame, and I give it to her regularly so she doesn't try plant-based foods," says Sassos.

Microgreens

Don't leave the decoration aside. These tender greens often consist of very small, tender green plants that produce most of the vegetables, grains, and herbs. They have been found to contain higher concentrations of phytochemicals and other antioxidants, such as beta-carotene, compared to leaves harvested from mature plants . They're also safer than sprouts (which often carry a risk of foodborne illness) because they grow in a less humid environment and can be easily grown indoors, so they're resistant to disease outbreaks. And they are delicious. You can find brands like AeroFarms in the produce section of the supermarket, and you can grow your brand with Back to the Roots brand kits.

✔️ Try it. Add microgreens to a sandwich, avocado or smoked salmon on toast, or an omelet. Toss it with spring mix or arugula for a light but nutrient-dense salad. “I also like to mix baby greens into sauces, pesto or hummus,” Sassos adds.

Herbs and spices from around the world

Find new healthy foods you love by trying different food flavors. “Many cultural seasonings are important in terms of taste and convenience,” says registered dietitian Valerie Ageman, who hosts The Flourish Heights Podcast. “It goes a little further in terms of taste and nutrition,” Sassos adds. "Even a half teaspoon of ground cloves has more antioxidants than a half cup of blueberries. You get the flavor and the antioxidants and anti-inflammatory properties without having to add salt, making it a heart-healthy choice, " says Sassos.

✔️ TRY: Think of dishes from your favorite restaurants that you'd like to recreate, or pick an unfamiliar spice and do a quick search online for a recipe that uses it. Here are some of our favorite spices from around the world to get you started: beriberi, thyme, Chinese five spice, garam masala, allspice, cardamom, coriander, and assorted chili peppers.

black wheat

Mix up your whole grain game by giving this ancient grain a chance. Buckwheat is rich in various flavonoids that can help lower blood fat levels, which is beneficial for heart health. “It's rich in magnesium and even contains some amino acids,” says Sassos. Bakwight contains protein and fiber (which controls blood sugar and supports a healthy gut microbiome).

how to use. Buckwheat can be substituted in your favorite barley recipe or cooked like any whole grain (it tastes best when cooked in low-sodium broth). Use bread flour in pancakes or pastries. Soba noodles are made from buckwheat and make a great base for lunch or dinner dishes.

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