Superfood Trends for 2020
Best Superfood Trends of 2020
What Are The Big Superfoods of 2020?
While they might not be faster than a speeding bullet, more powerful than a locomotive, or to leap tall buildings at a single bound, superfoods are pretty special. These are the kinds of foods that are chock full of nutrients including antioxidants, healthy fats, fiber and a myriad of other natural chemicals thought to have many health benefits.
Some foods like blueberries, salmon and even kale have often been given this label. But according to the American Heart Association, there really isn’t any set criteria for makes one food deemed a super food.
“Superfoods don’t have their own food group,” says Despina Hyde, a registered dietician with the weight management program at New York University’s Langone Medical Center. “As a dietician, I think ‘superfood’ is more of a marketing term for foods that have health benefits.”
Newest Superfoods: 2020
Every year it seems that a few new foods and a bunch of others make headlines for being the next group of superfoods and 2020 is no different. Here is mega list of superfood trends for the year:
Microgreens
Alice Jacob consider herself to “one of those weirdos who LIKES kale. A lot.” But she says that even she won’t be sorry to say goodbye to the “all kale all the time” mantra that so many people tend to utter these days. As a writer for Healthier Talk, she mentions that various food manufacturers will stop pushing the green vegetable so much in the coming months. What will take its place? Perhaps microgreens.
Microgreen are basically just “baby” or miniaturized types of greens like spinach, mustard greens and, ahem, kale. These are great because they contain a lot of vitamins and minerals. (Healthier Talk)
Of course, continue to eat dark leafy green vegetables as they never go out of style and offer great sources of folate, zinc, calcium, iron, magnesium, vitamin C and fiber.
Fermented Foods
According to nutrition report given by Pollock Communications and Today’s Dietitian, the number one superfood that everyone will be talking about this year are fermented foods. Yogurt, pickles, kefir, kombucha, miso and kimchi are fermented foods that contain good microorganisms like bacteria and yeast. These natural probiotics are good for digestion as well as boosting one’s immunity. One can easily incorporate these by adding sauerkraut to one’s sandwiches or dumping in a container of yogurt in a morning smoothie.
Amla
Known by some as the Indian gooseberry, amla contains high levels of antioxidant and vitamin C and can help cut down high levels of C-reactive proteins by more than 30%. According to Jacob, these berries can help fight artery damage from high triglycerides and might be able to raise levels of HDL cholesterol. Amla is also available in a supplement form.
Avocados
People on a Keto diet swear by eating avocado and with good reason. Avocados are full of unsaturated fats, fiber, potassium, vitamin E, B and K, folic acid which are great for help controlling cholesterol and diabetes. Avocados are always good in a salad or spread on toast, but some people even like to sneak them in a smoothie as well.
Seeds
Seeds of all kinds are on this year’s list says Alexandra Oppenheimer Delvito, vice president of Pollock Communications. “Pumpkin seeds, sesame seeds, and good ol’ chia all provide healthy fats, vitamins, minerals, fiber, and protein.”
While some people enjoy eating seeds all by themselves, others prefer to sneak them into their breads or salads.
Adaptogens
Adaptogens are herbs, roots or funguses that help the body adapt to stress. According to Whole New Mom, adaptogens must be safe, work by reducing your body’s stress response and support overall health by helping the body achieve balance known as homeostasis. (Whole New Mom)
Adaptogens that are getting all of the buzz this year include ashwagandha, eleuthero, holy basil, maca, panax ginseng, rhodiola rosea, schisandra, astragalus, licorice, moringa and gotu kola.
Pulses
Peas, lentils, chickpeas and beans are considered pulses and they are full of fiber, carbs and protein and the balance of each can in turn help balance one’s blood sugar while also improving digestion. Humus anyone?
Prunes
While one may instantly think that only “old people” eat prunes or drink prune juice, but those old people might have the last laugh. New studies are showing that prunes (or dried plums as some producers like to call them) can help prevent bone loss.
Berries
Who couldn’t get behind eating more berries? Not only are they delicious, but they are great little containers for fiber, vitamins C and K, manganese, phytochemicals and once again, antioxidants.
Exotic Fruit
Apples and oranges are great all, but exotic fruits might be just a bit better. “Exotic fruits like kiwi, star fruit, and dragon fruit provide the same fiber, vitamins, and minerals as local fruit,” says Oppenheimer Delvito. “But because of their vibrant colors, they may also offer different phytonutrients, making them a great way to add variety to your diet.” Of course, of all of the items listed on this list, exotic fruit maybe the easiest to get behind and incorporate in one’s diet right away.
Beets
Often tossed by the wayside of little eaters and picky older eaters, beets are worth a second look. They are full of antioxidants that can help curb inflammation and nitrates that can help blood flow. And there are more was to enjoy beets now than ever – hot, cold, in a salad or in a juice. Not ready for glass of just beet juice? Mix with grape or apple juice to make it more palpable.
Broccoli
Hardly new, broccoli is getting recognized for its great sources of fiber, potassium, antioxidants and vitamin C which helps iron absorption while also helping to control blood pressure, reduce inflammation, boost the immune system and build strong bones.
Green Tea
Matcha tea Frappuccino’s are popular as ever at Starbucks, but there is more to it than just a pretty green color. Whether one likes their green tea straight or in the ground up matcha version, they will benefit from the natural I-theanine, an amino acid. Matcha has less caffeine than coffee and over 100 times more antioxidants than regular green tea. Green tea is also rich is polyphenolic compounds and antioxidants such as the scary-sounding epigallocatechin gallate but better known as EGCG. It also features detoxifiers and nutrients that can help fight disease, improve brain functions, improve metabolism, build up the immune system and help maintain a healthy weight. This is powerful stuff.
“If tea is not your thing, try the potent SA green tea extract, Origine 8,” says Lutho Pasiya, a writer for IOL.
Berberine
According IOL, berberine is a plant compound extract that can help balance blood sugar levels, support good gut health, reduce inflammation and regulate one’s metabolism.
Turmeric
Often found in spice racks but rarely uses, this spice packs a punch in that it can help protect the heart, the immune system and one’s metabolic health. Turmeric contains curcumin, an anti-inflammatory compound that fights off pain, protects the heart and just might make a dent in the fight against Alzheimer’s disease, arthritis and depression too. Some people like it atop their scrambled eggs, in soups and of course in Indian dishes. It also comes in a supplement form that contains higher levels of the good stuff.
Medium Chain Triglycerides
Medium Chain Triglycerides, also known as MCTs, can be found in coconut oil and palm-kernel oil. What makes them great though is that they won’t spike one’s blood sugar and are less likely to be stored as fat on the body.
CBD Oil
Cannabidiol (or CBD Oil) comes from the hemp plant. Researchers have found that the oil is good for its anti-inflammatory and anti-anxiety effects but without getting one “high.” It is important to try to find the highest quality oil possible to get the most of this product.
With this huge list of superfoods, it’s easy to pick and choose which foods one can tolerate, but keep in mind the better the variety, the better of coverage of natural health benefits.
Sources:
Cosmopolitan – https://www.cosmopolitan.com/health-fitness/a29894500/superfoods-list-2020/
Healthier Talk – https://healthiertalk.com/superfoods-2020/
Live Science – https://www.livescience.com/34693-superfoods.html
Whole New Mom – https://wholenewmom.com/health-concerns/what-are-adaptogens/