What Dieticians Voted as the Top SuperFoods for 2024
You may have already heard that fish, mushrooms, beans, and lentils are good for you, but did you know they're considered super-foods by nutrition experts? Pollock Communications and Today's Dietitian surveyed 564 registered dietitians for their annual "What's Trending in Nutrition" survey, revealing the top 10 most exceptional, nutrient-dense foods for 2024. Salmon, pulses, and mushrooms are the new kids on the block, joining repeat super-foods like fermented foods, blueberries, avocados, and green tea.
So what exactly makes a super-food super? Well, it's not a technical term with a formal definition. It's just a fancy label for foods that are loaded with essential nutrients and have awesome health benefits. In the wise words of Tracy Gensler, MS, RD, registered dietitian and science writer at Pollock Communications, a super-food is basically a nutritional powerhouse.
Top 10 Super-Foods for 2024
Nutritionists have spoken! Check out the top 10 super-foods of the year as voted in the "What's Trending in Nutrition" survey:
- Salmon*
- Ancient Grains
- Fermented Foods
- Pulses*
- Blueberries
- Mushrooms*
- Seeds
- Avocados
- Green Tea
- Nuts
Introducing the 3 Latest Super-Foods of 2024
Move over, aquatic greens and plant-based milks, there's a new sheriff in town for the top super-foods of 2023! Say hello to salmon, pulses, and mushrooms, the heavyweights knocking those trendy newcomers out of the way. Why the sudden rise to fame for these grocery staples? Let's find out.
Mushrooms
Step right up, folks, and welcome to the mushroom show, where the fungi take the spotlight as the hottest new super-food in town! In a recent survey, nutrition experts have crowned mushrooms as one of the trendiest super-foods of the year, and honestly, I couldn't agree more. Living in a place where I can forage for mushrooms in the great outdoors, I feel like I've hit the jackpot. Mushrooms may not be the most dazzling and vibrant members of the produce aisle, but don't let their understated appearance fool you. These fungi pack a punch when it comes to flavour and nutrition. From humble creminis to hefty portobellos, these earthy treasures are chock full of essential vitamins and minerals that can give your weekly meal plan a healthy boost. Not only do mushrooms offer support for cognitive function and immunity, but they also provide a hefty dose of fibre, selenium, potassium, and copper. These antioxidant powerhouses help the body combat oxidative stress, which is linked to everything from tissue damage to chronic diseases and ageing. So, next time you’re planning your menu, don’t forget to give mushrooms a starring role – your taste buds and your body will thank you!
Get the Most Out of Mushrooms - Buying & Cooking Tips
Forget about trying to be a mushroom hunter extraordinaire, Gensler says. Just buy your mushrooms instead. Whether you're into canned, frozen, or fresh, they all have their place in the culinary world. Feeling fancy? Throw some fresh mushrooms in the oven with Extra Virgin Olive Oil and garlic. Keeping it simple? Saute some canned or frozen ones with a little soy sauce and garlic. Let's just say, mushrooms are so versatile, they'll have you feeling like a fungi connoisseur in no time.
Pulses
Curious about what pulses are? Well, let me enlighten you. Pulse is the fancy term for those fabulous foods we commonly know as legumes. They belong to the legume family, but the real stars here are the edible seeds found inside those legume plants that are harvested when all dried up. Think beans, chickpeas, lentils, and dry peas - they're all part of the pulse posse. (Don't get it twisted, though - soybeans, peanuts, and fresh peas are of a different legume breed!) Now, why should you give these little guys a standing ovation? Well, they are the epitome of greatness. Packed with gut-friendly fibre, slow-burning energy, plant-based protein, iron, magnesium, folate, and potassium (hello, 16% DV in just one cup of cooked lentils!), pulses are a true powerhouse. They're so darn nutrient-rich that they're classified as both a protein and a veggie in the Dietary Guidelines for Americans. Plus, they're loaded with soluble fibre, which is like a superhero for managing your blood cholesterol levels. It gets even better - this fibre gets cosy with bacteria in your colon, creating short-chain fatty acids that have magical anti-inflammatory and health-boosting powers. In a nutshell, pulses are the Dumbledore of the food world - wise, powerful, and oh-so magical. So go ahead, embrace these legume legends and let them work their nutritious spells on you!
Tips to Prepare & Shop for Pulses
Beans, lentils, peas, and chickpeas - oh my! These legumes are like the Avengers of the plant-based protein world. Gensler, our legume-loving nutritionist, encourages us to embrace all forms of these powerful pulses - canned, dried, or dehydrated. Don't be afraid of the bean-induced bloat, folks! According to Gensler, the fear is more of a fart in the wind than a hurricane of discomfort. If beans and lentils are foreign territory to your taste buds, no need to dive in headfirst like a bean-crazed maniac. Start slow, start small, and always remember to hydrate like a champ. Gensler reminds us of a study that proves lentils are more of a friend than a foe. In fact, those who consumed ¾ cup of lentils daily for 12 weeks saw lowered cholesterol levels and happier, less inflamed tummies. So, go ahead and sprinkle some lentils into your routine - your gut will appreciate it.
Salmon
Perhaps the most talked-about and recommended fatty fish, salmon has finally landed itself among its superfood peers, per RDNs across America. All seafood, including salmon, is a rich source of lean protein. Salmon also contains heart-healthy “omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which benefit neurological health and cell membranes and can lower blood triglyceride levels,” Gensler says. “High triglyceride levels, along with high levels of low-density lipoproteins (LDL) and low levels of high-density lipoproteins (HDL), is linked to accumulation of fatty buildup within artery walls, which can increase risk for a heart attack or stroke.”
Tips to Cook & Buy Salmon
"Listen up, seafood lovers! Gensler wants you to be a savvy salmon shopper by consulting the Monterey Bay Aquarium Seafood Watch Guide. This nifty tool will steer you towards sustainable salmon choices and steer you away from the fishy business. And hey, if you're feeling tech-savvy, download their app for on-the-go guidance! They've got your back with categories like 'Best Choices,' 'Good Alternatives,' and 'Avoid,' so you can navigate the seafood scene like a pro. And hey, don't be afraid to dive into some delicious salmon recipes while you're at it. With these tips, even those who usually turn their noses up at fish will be singing a different tune. Go ahead! Make a splash in the kitchen with some sustainable salmon goodness!
Super-Foods are Abundant
This year's trendiest super-foods have been listed above, but there are countless other options to explore. In a world where health and wellness are at the forefront of everyone's minds, super-foods have become all the rage. These nutrient-dense powerhouses are packed with vitamins, minerals, antioxidants, and more, making them essential additions to any diet. From Extra Virgin Olive Oil to Black Seed Oil, Greek Yogurt to Goji Berries, we've rounded up some of the most popular super-foods that are taking the health world by storm.
Let's start with everyone's favorite kitchen staple: Extra Virgin Olive Oil. This golden elixir is not only delicious but also incredibly good for you. Packed with heart-healthy monounsaturated fats, Extra Virgin Olive Oil has been shown to lower cholesterol levels, reduce inflammation, and even protect against certain types of cancer. Whether drizzled over a salad, used in cooking, or simply enjoyed on its own with a crusty piece of bread, Olive Oil is a versatile and essential super-food that belongs in every kitchen.
Next up, we have Black Seed Oil, (Georgia just wrote an article on this, you might like to see) which is another healthy (ancient) fat. This slightly bitter oil has been used for centuries in traditional medicine for its powerful health benefits. Rich in antioxidants and anti-inflammatory compounds, Black Seed Oil has been shown to improve skin health, boost immune function, and even aid in weight loss. Whether taken as a supplement or used topically, black seed oil is a potent super-food that is quickly gaining popularity in the health and wellness community.
Moving on to Greek Yogurt, this creamy and tangy dairy product has long been a favourite among health enthusiasts. Packed with probiotics, protein, and calcium, Greek Yogurt is not only delicious but also incredibly good for your gut health. Probiotics are beneficial bacteria that help support digestion, boost immunity, and even improve mood. Whether enjoyed on its own, mixed with fruit and granola, or used as a creamy topping for soups and sauces, Greek Yogurt is a versatile and nutritious super-food that can be enjoyed in countless ways.
Last but certainly not least, we have Goji Berries. These tiny red fruits have long been revered in traditional Chinese medicine for their potent health benefits. Rich in antioxidants, vitamins, and minerals, Goji Berries have been shown to boost immunity, improve skin health, and even support eye health. Whether eaten on their own as a sweet and tangy snack, added to smoothies, or sprinkled over salads, Goji Berries are a versatile and delicious super-food that can easily be incorporated into your daily diet.
In conclusion, super-foods like olive oil, black seed oil, Greek yogurt, and goji berries are essential additions to any healthy diet. Packed with nutrients and health benefits, these super-foods are not only delicious but also incredibly good for you. Whether you're looking to boost your immune system, improve your skin health, or simply add some extra nutrients to your meals, these super-foods are sure to deliver. So why wait? Start incorporating these nutrient-dense powerhouses into your diet today and reap the countless health benefits that they have to offer. Your body won’t regret it!
''I believe the best way to activate genius within the immune system is by ingesting certain super-herbs and super-foods, taking probiotics and cultured foods, minimizing toxic food exposure by eating pure organic raw-living foods, and making appropriate healthy lifestyle improvements.'' -David Wolfe
