Discover Nutrient-Packed Superfoods to Elevate Your Well-Being and Dietary Habits
Searching for a simple method to significantly impact your health and wellness this year? Modifying your diet is an effective strategy, suitable for those who are seasoned in healthy eating or just starting to grasp it. Gradual changes are the key — focus on incorporating nutrient-packed “superfoods” more often into your diet.
“While ‘superfood’ isn’t officially defined, there are certain foods I’d label as standouts due to their exceptional health benefits, setting them apart in their food category,” explains Stefani Sassos, M.S., R.D.N, C.D.N, the director of the Good Housekeeping Institute Nutrition Lab. “These foods can be both affordable and easily accessible, with some of the most beneficial superfoods being remarkably economical.”
The Benefits of Incorporating Superfoods
Slowly integrating these densely nutritious foods into your diet can diversify your meals and contribute to long-term health by supporting various bodily functions, from digestion and hydration to cognitive abilities, heart health, weight management, blood sugar levels, mood, and the overall health of your muscles, organs, bones, and more.
“However, it’s important to acknowledge that no single superfood will miraculously make you lose weight or achieve perfect health,” Sassos points out. “A varied and balanced diet that includes various nutrient-rich foods is crucial. You don’t have to consume these foods daily, but rather blend them into your weekly diet to benefit from their nutrients.”
When selecting the top superfoods for 2024, we looked at nutritional value, practicality, health benefits that consumers prioritize, and current wellness trends — without overlooking taste.
“These foods align with this year’s popular trends such as plant-based eating, sustainable dining habits, and a focus on fundamental, uncomplicated healthy eating,” says Sassos. “Your meals should be enjoyable and tasty. Don’t force yourself to eat any food you dislike from this list!”
Top Superfoods of 2024: A Closer Look
Here’s a glimpse at the top superfoods of 2024 — which one will become your go-to?
Brazil nuts: The nuts are a powerhouse of selenium, a nutrient that bolsters immunity, which is particularly crucial with the ongoing presence of various illnesses. A single Brazil nut can provide more than your daily requirement of selenium, which also supports reproductive health and combats oxidative damage. However, moderation is key — limit yourself to two or three Brazil nuts daily to avoid selenium toxicity. This seed (yes, it’s a seed, not a nut!) is also rich in magnesium.
Tinned fish: The fish is a combination of wellness and culinary convenience, and should continue to be a staple due to its high protein, omega-3 fatty acids, vitamins, and minerals content. Some varieties, like salmon, also provide vitamin D, and edible bones in the can offer calcium.
Elevate your meals by adding tinned fish to sandwiches, pastas, or as a topping for toast or a charcuterie board. Sassos frequently uses canned salmon to make easy, nutritious salmon burgers.
Moringa: Often compared to matcha but without caffeine, is a plant typically found in powdered form, packed with antioxidants, calcium, iron, fiber, and other nutrients that support cognitive health, reduce inflammation, and promote stable blood sugar and digestion.
Cacao: The origin of chocolate is also recognized for its sustainability and nutritional benefits. Cacao seeds turn into chocolate, while the pulp and shell are used in various food products. Rich in antioxidants and minerals, cacao nibs make for a wholesome alternative to chocolate chips in recipes.
Embracing Superfoods for Better Health
As you explore these superfoods, remember that enjoying a variety of them within a balanced diet is the key to reaping their health benefits.
Cranberries: These are nutrient-dense fruits that shouldn’t be limited to just Thanksgiving enjoyment. They’re not only low in sugar but are packed with essential nutrients like vitamin C, potassium, and vitamin A. Cranberries are rich in antioxidants and other plant compounds, including anthocyanins, which help reduce oxidative stress and have anti-inflammatory effects that may protect against certain types of cancer and combat bacterial infections, according to Sassos. Recent research suggests that cranberry juice and supplements could lower the risk of recurrent urinary tract infections.
Easily combine frozen cranberries into smoothies with sweeter fruits like pineapple to balance their tartness. Mix 100% cranberry juice with still or sparkling water for a refreshing and electrolyte-rich drink. Opt for low-sugar or unsweetened dried cranberries in your baking or trail mixes, and choose low-sugar cranberry sauce, or make your own with a touch of maple syrup for a healthy oatmeal or yogurt topping. Their sourness also lends well to savory dishes.
Kefir: A creamy fermented milk drink with a yogurt-like flavor, is a powerhouse of probiotics, offering two to three times more than yogurt, making it excellent for gut and overall health. It’s also rich in protein, B vitamins, and sometimes vitamin D. Those with lactose intolerance may find kefir more digestible due to fermentation. Enjoy kefir on its own, in smoothies, or use it to add creaminess to dressings and dips. It also works well as a liquid base in overnight oats or chia puddings.
Soy-based proteins: These are essential for cell production and repair, not just muscle growth. Among them, tofu and soybeans provide all nine essential amino acids our bodies can’t produce, making them high-quality protein sources. Sassos highlights edamame as a standout for its fiber content and protein richness. Use tofu, seitan, or tempeh in various dishes, enjoy edamame as a snack or in meals, and even blend it into dips.
Microgreens
Don’t overlook microgreens, the tiny yet mighty leafy greens that pack a higher nutrient punch than their mature counterparts. They’re rich in antioxidants and safer and more sustainable to grow indoors. Sassos suggests using them to enhance various dishes like sandwiches, salads, and toasts or blending them into sauces and spreads.
Global Herbs and Spices
Diversify your palate with global herbs and spices that offer robust flavors and health benefits. Sassos and dietitian Valerie Agyeman point out that even small amounts of these seasonings can deliver significant antioxidant and anti-inflammatory effects, allowing for flavorful cooking without excess salt. Explore spices like berbere, za’atar, and garam masala to recreate favorite dishes or discover new recipes.
Buckwheat: An ancient grain, Sassos recommends for its heart-healthy benefits due to its flavonoid content, and its magnesium and amino acid richness support blood sugar regulation and gut health. Substitute buckwheat into recipes calling for barley, use its flour in baked goods, or enjoy soba noodles as a nutritious meal base.
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