Just as fashion trends go in and out of style, so do nutrition trends, especially when it comes to so-called “superfoods.” Although this term has become commonplace among nutrition fanatics, what does it mean, exactly? Maybe it’s time to rethink it a little.
Michael Balick, PH.D, prefers to think of them instead as “impactful foods” because of how they can help you achieve optimum nutrition. “Eating foods with high quality proteins, vitamins, and minerals—such as brightly colored berries that maximize antioxidant activity—is a healthy way to start the day, as well as a great substitute for sugary, processed desserts,” he says.
Ah, good old antioxidants. You’ve probably heard about them, but you might not know why people make such a big deal out of them. “Antioxidants are compounds that help your body defend against the negative effects free radicals that develop in the body,” Balick explains. Free radicals can be produced in response to airborne pollutants such as cigarette smoke, and also in response to stress, recreational drugs, and food additives. They damage cells and can contribute to accelerated aging and heart disease. “However they are caused, free radicals are neutralized by the scavenging effect of antioxidants.”
Even though antioxidants are important for protecting your body, that doesn’t mean you should consume them in mass quantities in an attempt to build up a free radical firewall. In fact, the constant battle between free radicals and antioxidants, called the “redox cycle,” is crucial to many bodily processes, including those needed for exercise, so overdoing either side of things isn’t ideal.
“The concept of balance is really essential,” Balick says. “I don’t believe that binging on one specific food in the hopes that it will solve all of your problems is a realistic approach to a healthy and happy lifestyle.” Instead of always opting for classic superfoods like kale and avocados, diversify your diet with these 11 foods that will be likely to be trending this year.
Pitaya (Dragon Fruit)
It’s pretty easy to spot the dragon fruit by its vibrant fuchsia color and dragonlike spikes. That bold color means that it’s bursting with phytonutrients, including lycopene, which one study shows may reduce the risk of prostate cancer. Dragon fruit is also rich in vitamin C, fiber, and magnesium. One small dragon fruit is only about 60 calories and is perfect in a smoothie or eaten raw.
Freekeh
As of late, there has been a rise in popularity of ancient grains, such as quinoa and farro. The next big grain? Freekeh, a roasted green wheat with a nutty, chewy texture that originated in Northern African and the Middle East. A cooked half-cup of the whole grain contains 10 grams of fiber and 10 grams of protein. That’s about six times as much fiber and four times as much protein as the same amount of cooked brown rice. Toss it into any recipe that would normally contain whole grains, such as pilafs or salads. The only downside of freekeh is that, unlike quinoa or brown rice, it is wheat, so it should be avoided if you follow a gluten-free diet.
Tiger Nuts
Don’t let the name fool you–tiger nuts are actually tubers. This small root vegetable was discovered around 4000 years (making it pretty OG Paleo) and the nut milk made from it is sometimes used to make horchata. There are approximately 120 calories in fifty tiger nuts, plus 10 grams of fiber and 215 mg of potassium. Not bad for a snack!
Baobab
This African super fruit looks like a slender watermelon on the outside, but on the inside it contains a powdery pulp that has a pear-like flavor that works well in smoothies, juices, and baked goods. It also contains nearly six times as much vitamin C as oranges and twice as much calcium as milk. Compared to other superfoods, one 10 gram serving has 4.7 grams of fiber.
Moringa (Horseradish Tree)
Moringa — also known as the Horseradish or Drumstick Tree — has edible leaves, seeds, and pods. Depending on the part of the plant, it contains as much calcium as milk, more potassium than a banana, two and a half times the amount of Vitamin C as an orange, and each ounce of leaves contains three grams of protein.
Turkey Tail Mushroom
Mushroom powder might not be the first thing you think of to put in a smoothie, but consider making an exception for this super-fungus. Named for its distinct shape and stripes, turkey tail mushrooms contain polysaccharides that support the immune system.
Hemp Seeds
There’s no doubt that chia seeds are nutrient-dense power seeds and make a darn good pudding, but hemp seeds are proving to be tough competition. They can help boost your protein intake if you’re following a vegan diet as they contain 10 grams of protein per one ounce (chia seeds contain 4.7 grams). They also contain all 10 essential amino acids, omega-3 fatty acids, some omega-6 fatty acids, and are rich in magnesium and iron. Throw them in smoothies, sprinkle them on salads, or make them into pudding.
Black Rice
This noir rice, also known as ‘forbidden rice,’ due to its rarity in ancient China is rich in phytonutrients and vitamin E. It contains large amount of anthocyanins (as do blueberries, those other nutritional powerhouses), which have been shown to lower the risk of heart attacks and control cholesterol levels. Use it in any recipe that calls for rice.
Dandelion Greens
Yes, this is the same weed that takes over your lawn. But, despite it being a lawn pest, one chopped cup of this bitter green contains your entire daily requirement for vitamin A, and nearly as much vitamin K as kale. Every part of the plant, from roots to leaves to flowers, can be used in the kitchen. The roots are used for medicinal purposes, and can also make coffee and tea, the flowers make wine, and the leaves make a good base for a salad. If they’re too bitter for you, soften the flavor by blanching the leaves or tossing them with lemon juice.
Matcha
This powdered version of green tea is enjoying the spotlight in lattes, cakes, and even energy balls as its slightly bitter flavor balances out the sweetness in recipes and it contains 137 times the amount of anti-inflammatory EGCG found in regular green tea.
Guayusa
This ancient tea has been a part of the indigenous Ecuadorian culture for centuries. When brewed, one cup contains about as much caffeine as a cup of coffee, as well as polyphenols which reportedly help prevent degenerative diseases and chlorogenic acids which may improve glycemic control and lower blood pressure.
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