Food & Nutrition Science

13 Top Superfoods Trending

Do kale and quinoa feel like last year’s fads? Then it’s likely time for some new superfoods to find the spotlight. The healthy foods considered trendy change every few years, and these fads determine what winds up on store shelves (and in your smoothie)! If you’re curious which superfoods are going to catch attention in 2019, we’ve predicted below what thirteen superfoods are going to become trendy this year.

1. Sumac

Though most people only know this plant for its bright red buds. Sumac is a common spice in the Middle East, and it’s gaining attention these days for its sky-high antioxidant levels – 176 times more concentrated than kale! Sprinkling a teaspoon of ground sumac on your rice, lentil, and pasta dishes adds a subtle citrus scent that will bring out the meal’s flavor profile.

2. Hemp

No longer considered only in the context of cannabis, the hemp plant is increasingly being appreciated as a stellar source of protein. Hemp ‘hearts’ are the shelled seeds of industrial hemp plants, and they have an optimal ratio of 3:1 omega-6 and omega-3 fatty acids, which is why this superfood is known to fight full-body inflammation and help you build stronger bones and muscles. You’ll also get eight grams of protein and 9 grams of fiber per serving. To put this nutty, crunchy superfood to use, keep a bag of hemp hearts in your fridge to add to salads, stir-fries, and even oatmeal.

3. Tiger Nuts

Despite the name, tiger nuts aren’t true nuts, but instead are tubers known for their coconutty taste and for containing impressive amounts of insoluble fiber. The ‘nuts’ are also a stellar source of two enzymes (amylases and lipases) that aid digestion and they’re rich in the same healthy fats frequently found in avocados and olive oil. You can munch on them right out of the bag, add them to your morning smoothie, or buy them ground as flour to enhance the nutritional profile of your favorite baking recipes.

4. Seaweed

Land-based plants no longer have the full spotlight, as we predict seaweed will make strides this year as a superfood. Each serving is rich in vitamin A and C, as well as calcium, magnesium, zinc, and iodine. This makes it a smart snack option for regulating your mood and energy levels and for keeping your thyroid functioning as normal. Sprinkle this zesty treat in your soup, grain bowls, or on top of popcorn or roasted vegetables, and your body will appreciate the benefits.

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5. Chaga Mushroom Coffee

If you haven’t heard of mushroom coffee yet, 2019 is the year you’ll likely be introduced. Chaga mushrooms have been known as “black gold” for decades, thanks to their impressive health properties. A serving provides you with stellar levels of b vitamins, magnesium, potassium, and plenty of antioxidants. When blended with coffee beans, the brew will enhance your mental clarity and focus with far less caffeine than found in regular cups.

You can take the power of chaga mushrooms further by buying them powdered and incorporating a teaspoon at a time to your dishes to boost the nutritional profile without considerably impacting the flavor.

6. Chia seeds

While they have been trending in popularity for a long time, chia seeds still deserve a spot on this list. They are famous for containing more omega-3 fatty acids than salmon, and they have long been used by athletes to rehydrate in the middle of a workout. The seeds will absorb up to 27 times their weight in water, which makes them a filling source of plant-based protein that isn’t high on calories. Add a teaspoon to your drink or blend them into smoothies; your body will stay much fuller and more satiated.

7. Cassava Flour

This flour isn’t especially popular in North America, but that should start to change in 2019. Cassava flour contains a resistant starch that feeds your gut bacteria and naturally boosts digestive health while keeping inflammation levels low. This unassuming plant also keeps you satiated and helps to control blood pressure. Best of all, it has a light, neutral flavor that makes it an ideal flour substitute for almost any baking recipe.


8. Indian Gooseberries

Can any berry dethrone acai as a trendy superfood in 2019? The Indian gooseberry is giving it a good shot. This flavor-packed fruit contains twice the antioxidants of acai, so consider sprinkling gooseberry powder over your meals from now on.

9. Maqui Berries

Though they’ve flown under the radar so far, maqui berries are having a moment. Their superfood-worthy antioxidant levels mean that they can help lower inflammation and high cholesterol levels, and initial evidence shows that they have promise for assisting people who deal with chronic dry eyes and pre-diabetes.

10. Watermelon Seeds

There’s a reason to believe that watermelon seeds might soon replace pumpkin and sunflower in your local convenience store; research shows that they are all equally healthy. A handful of watermelon seeds sets you back just 20 calories, but they contain impressive amounts of fiber, healthy fat, and vitamin E, as well as iron, folate, and magnesium. If you want to boost the benefits further, consider sprouting the seeds for a few days before eating them.

11. Sauerkraut

Probiotic foods are booming in popularity right now, and 2019 looks like it will be all about sauerkraut. This cabbage-based fermented food is high in fiber, vitamin C and vitamin K, meaning that it’s a good source of antioxidants and beneficial bacteria. Keep some in your diet consistently by making your own batches in a fermentation crock.

12. Trout

2019 is all about trout. This versatile fish is full of flavor when served pan-fried, and it contains high levels of omega-3s that help promote heart health by supporting healthy blood pressure. A serving of this freshwater fish is also an impressive source of vitamin D and protein, so it supports healthy brain and eye functioning as well.

13. Avocado Oil

This plant-based oil is a great source of antioxidants, and it contains lower levels of saturated fats than other varieties. Using avocado oil for cooking will fill your meals with heart-healthy fats that lower bad cholesterol levels and keep your skin looking its best.

While there are dozens of foods that could compete with these in nutritional quality, we think the thirteen listed here will get extra focus in 2019.

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