More superfoods to stock up on!
Eating healthy may seem more effective when you pack superfoods, which are foods that have multiple nutritional benefits, such as high levels of vitamins, minerals, fiber, or antioxidants. And while superfoods aren’t clinically defined by any official body of superfood makers, that can be a good thing — they’re ingredients that nutrition experts select for their nutrition and health superpowers. These are foods that fit easily into our diets and recipes, and can be eaten regularly. Foods like kale, blueberries, and fermented ingredients are already widely accepted as superfoods (there’s a reason you see Greek yogurt and miso in pretty much every healthy recipe), but there’s a lot more to it. incorporate into your diet. Here are some ingredients that registered dietitians believe are poised to become the superfoods of 2023.
“This plant protein is growing in popularity and showing up in a plethora of foods, from chips to pasta,” says Amy Gorin, MS, RDN, owner of Plant Based with Amy in Stamford, CT. “Lentils provide cholesterol-promoting fiber and protein, in addition to folate, magnesium, and iron.” Lentils are easy to cook as soups and hearty bases for meals, and can also be purchased canned or pre-cooked and packaged for even easier consumption. Different types of lentils, such as red, green, and French, offer different flavor and texture, so you can frequently include lentils in your diet without getting too bored.
Related:The 30 Healthiest Foods to Eat Every Day
Liver of beef
“Beef liver is truly nature’s ultimate superfood and true multivitamin, containing essential vitamins and minerals in a bioavailable form that is easily absorbed and recognized by the body,” says nutritionist Michaela Clauss. “Beef liver can be eaten in its whole form or as dried beef liver capsules. It contains many important nutrients such as vitamins A, D, E, K, B12 and folate, as well as minerals such as copper and iron, which provide the body with the tools it needs to naturally detox, support hormonal balance and support a healthy thyroid. function. Vitamin A is essential for producing the youthful and anti-stress hormones we all want and need, yet most people lack vitamin A.” Beef not your thing? Try the chicken liver, which can be enjoyed in a pâté or as the traditional Ashkenazi minced liver, or if you’re up for it, treat yourself to foie gras from time to time.
“Medjool dates are a fresh fruit with a caramel flavor, which makes them perfect for satisfying any sweet tooth. As a dietitian, I love how they’re packed with satiating potassium, iron and fiber without any added sugar,” says Mackenzie Burgess, RDN. “You can enjoy them on their own, stuff them with peanut butter, or mix them into a creamy milkshake.”
Related:Why snacking on dates is the smartest, healthiest way to satisfy your sweet tooth
Himalayan Tartarian Buckwheat
“As an eco-dietitian, I believe food is truly great when it not only supports the health of our bodies, but also the health of the planet,” says Mary Purdy, MS, RDN, Nutrition and Sustainability Advisor at Big Bold Health. “With the many current environmental issues and concerns surrounding our fragile food system, we need crops that are both nutritious and resilient. I put foods like robust and genetically diverse Himalayan Tartarian buckwheat in this category Not only is this “seed fruit” rich in fiber, minerals and powerfully protective polyphenols that support a healthy immune system, it is a drought-tolerant crop that can be grown in poor quality soil, at low temperatures and at high altitude.
“This lesser-known grain has a nutty flavor and is made from parboiled, dried, and ground wheat groats,” Gorin explains. “Bulgur has a nutty taste. Per cup, cooked, you get an excellent amount of protein and fiber: 6 grams of protein and 8 grams of fiber. You also get plenty of minerals, including plant-based iron. Use bulgur instead of rice, quinoa or farro in various recipes. You can also sprinkle it on a salad or make a bulgur porridge.
Related: We Know Whole Grains Are Good For You, But These 11 Are The Healthiest
“This plant protein is a complete protein, which means it contains nine essential amino acids,” says Gorin. “Three tablespoons provide nine grams of protein! Hemp seeds are a great addition to everything from homemade energy bars to topping a smoothie bowl. A packet of hemp seeds can go a long way throughout the day, sprinkled over yogurt, salads, protein, pasta, etc. You can even slip them into a peanut butter and jelly sandwich or an ice cream sundae to add health benefits to a treat.
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