by Even more superfoods to fill up on!
Eating healthily can feel extra efficient when you’re packing superfoods, which are foods that have multiple nutritional benefits, such as: B. a high content of vitamins, minerals, fiber or antioxidants. And while superfoods aren’t clinically defined by an official body of superfood decision-makers, that can be a good thing — these are ingredients that nutrition experts choose for their superpowers when it comes to nutrition and health. They are foods that easily fit into our diet and recipes and can be consumed on a regular basis. Foods like kale, blueberries, and fermented ingredients are already widely recognized as superfoods (there’s a reason you see Greek yogurt and miso in just about every healthy recipe), but there’s a lot more you can incorporate into your diet. Here are some ingredients that registered nutritionists believe will become the superfoods of 2023.
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“This plant protein is growing in popularity and is found in a variety of foods from chips to pasta,” says Amy Gorin, MS, RDN, owner of Plant Based with Amy in Stamford, CT. “In addition to folic acid, magnesium and iron, lentils also provide cholesterol-boosting fiber and energy-giving protein.” Lentils are easy to prepare as soups and hearty bases for meals, and can also be bought canned or pre-cooked and packaged for even easier consumption. Different types of lentils, such as red, green, and French, offer different flavors and textures, so you can often include lentils in your diet without getting bored.
Also see: The 30 Healthiest Foods to Eat Every Day
beef liver
“Beef liver truly is nature’s ultimate superfood and true multivitamin – it contains 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 whole or as dried beef liver capsules. It contains many important nutrients such as vitamins A, D, E, K, B12 and folic acid, as well as minerals such as copper and iron, which provide the body with the tools it needs to naturally detoxify, support hormone balance and diet to support proper thyroid function. Vitamin A is essential for the production of youth and anti-stress hormones that we all want and need, and yet most people are vitamin A deficient.” Beef not your thing? Try chicken livers, which can be enjoyed as a pie or chopped like traditional Ashkenazi, or if you feel like it, indulge in the occasional foie gras.
Medjool dates
“Medjool dates are a fresh fruit with a caramel-like flavor, making them perfect for satisfying any sweet tooth. As a nutritionist, I love how they’re packed with potassium, iron, and satiating fiber with no added sugars,” says Mackenzie Burgess, RDN. “You can enjoy them on their own, stuff them with peanut butter, or mix them up into a creamy milkshake.”
Also see: Why Snacking on Dates is the Smarter, Healthier Way to Satisfy Your Sweet Tooth
Tartarian buckwheat from the Himalayas
“As an organic nutritionist, I believe that food is truly great when it not only supports the health of our bodies but also the health of the planet,” said Mary Purdy, MS, RDN, Nutrition and Sustainability Advisor at Big Bold Health . “With the many current environmental issues and concerns surrounding our delicate food system, we need crops that are both nutritious and resilient. I place foods like the hardy and genetically diverse Himalayan buckwheat in this category. This isn’t just ‘fruit seed’, rich in fiber, minerals and highly protective polyphenols that support a healthy immune system, it is a drought-resistant crop that can be grown in poor soil, low temperatures and high altitude.”
bulgur
“This lesser-known grain has a nutty flavor and is made from groats that have been pre-cooked, dried, and ground,” says Gorin. “Bulgur has a nutty taste. When cooked, you get an excellent amount of protein and fiber per cup: 6 grams of protein and 8 grams of fiber. You’ll also get plenty of minerals, including plant-based iron.” Use bulgur instead of rice, quinoa, or spelt in a variety of recipes. You can also sprinkle it over a salad or make a bulgur porridge.
Related:We know whole grains are good for you, but these 11 are the healthiest
hemp seeds
“This plant protein is a complete protein, meaning it contains nine essential amino acids,” says Gorin. “Three tablespoons provide nine grams of protein! Hemp seeds make a great addition to everything from homemade energy bars to a smoothie bowl topping.” A packet of hemp seeds can last all day and can be sprinkled over yogurt, salads, protein, pasta and more. You can even sneak them into a peanut butter and jelly sandwich or sundae to add health benefits to a treat.
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