NOT all foods are created equal and incorporating some into your diet can ‘power pack’ your meals with nutrients and minerals.
The list of these is ever-growing and there always seems to be a new buzzy ‘superfood’, from spirulina to veggies like broccoli.
If you’re not sure which ingredients to start adding into your diet, a team of dietitians put together a handy guide for what superfoods are expected to be big this year.
Today’s Dietitian asked 564 registered dietitians about their thoughts on the subject and they compiled a list of top 10 superfoods that are here to stay in 2024.
Each have surprising health benefits – from boosting weight loss to improving cognition and warding off cancer.
And don’t be fooled – just because foods are dubbed ‘superfoods’, that doesn’t mean they’re expensive or hard to get hold of.
From yoghurt to berries and salmon, here are the 10 superfoods to try, according to dietitians.
Dietitians named fermented foods as the top superfood for 2024.
Fermented foods range from everyday diet staples like yoghurt to slightly more adventurous additions like pickles, kimchi and kombucha tea.
It’s certainly worth incorporating yoghurt into your meals, as US researchers last year linked fermented dairy intake to lower likelihood of developing deadly lung cancer.
Meanwhile, University of Virginia School of Medicine researchers found that Lactobacillus – a bacterium found in yogurt and other fermented foods – could help the body manage stress and may help prevent depression and anxiety.
And Sports Nutritionist at Warrior, Jess Hillard, previously said having yogurt for breakfast could help you feel fuller for longer and prevent a blood sugar spike later in the day.
Research suggests that eating kimchi – a spice-coated mixture of fermented vegetables – may help lower cholesterol and improve blood sugar levels.
The fermented tea drink kombucha was also found to lower blood sugar levels in patients with type 2 diabetes with in just four weeks.
Next on the list of top superfoods were blueberries.
The tiny blue fruit packs a powerful punch, with research linking its consumption to improved heart health and enhanced brain function.
A 2018 study found that eating blueberries might prevent the buildup of plaques in the arteries. This is called atherosclerosis and can increase your risk of heart attack and stroke.
Meanwhile, a 2022 study found that patients aged 50 to 65 with memory problems who took a blueberry powder supplement for 12 weeks performed better in mental tests.
Small but mighty, seeds like chia seeds, hemp, pumpkin seeds could be worth sprinkling onto your meals, according to the dietitians surveyed by Today’s Dietitian.
Registered dietitian Kathy McManus, director of the Department of Nutrition at Brigham and Women’s Hospital told Harvard Health Publishing that seeds are packed with healthy fats, fibre and protein, while also being a good source of omega-3 fatty acids.
Chia seeds especially contain minerals like magnesium, phosphorus, calcium and potassium, which play an important role in bone health, dietitian Kim Kulp told Forbes Health.
It should be noted that there aren’t many human studies into the health benefits of seeds.
But a 2018 study found that rats who consumed a diet consisting of 10 per cent chia seeds for 13 months had improved bone mineral content.
The seeds might also aid weight loss, with another animal study conducted in 2020 finding that rats who ate chia seeds had lower levels of visceral fat – this is the fat the wraps around your organs and could increase the risk of heart disease and diabetes.
Avocados have long been a buzzy health food and it looks like they continue to reign supreme, making number four on the superfood list for this year.
Avocados are high in fat with 60 per cent of this being monounsaturated fats, which research suggests helps to protect against heart disease and lower blood pressure.
They’re also rich in vitamin E and carotenes including lutein and zeaxanthin, which are thought to help keep the eyes healthy.
Number five on the list were nuts like almonds and walnuts.
Australian scientists last year revealed that almonds – which are high in protein, fibre, and packed with vitamins and minerals – might actually help shed pounds.
Author Dr Sharayah Carter, from the University of South Australia, said: “Nuts contain unsaturated fats – or healthy fats – which can improve blood cholesterol levels, ease inflammation, and contribute to a healthy heart.”
But to make sure this snack is heart-healthy, the British Heart Foundation recommends you stick to plain nuts rather than salted or yoghurt and sugar coated.
Turns out the term superfoods applies to drinks too.
The dietitians named green tea as they ‘superdrink’ of choice for 2024.
Research published in 2023 suggested that sipping on a cup of green tea daily could slash your risk of developing type 2 diabetes by a whopping 47 per cent, as it can help control blood sugar.
The brew might also help you age better, according to a recent study by Chinese researchers.
Healthy chemicals in black and green tea could help “positively influence ageing” by reducing cell damage to keep organs working for longer, Sichuan University scientists said.
Their recommended consumption for anti-ageing benefits was roughly three cups a day.
Pulses like dried peas, beans, lentils and chickpeas were next on the superfood list.
They’ve long been a staple of healthy diets, with the British Heart Foundation recommending you replace half or all the meat you eat weekly with pulses to eat less unhealthy saturated fat, manage your weight and keep your digestive system healthy.
Loading up on lentils and beans can also lower your risk of heart attack and stroke, it added.
Chinese researchers also found that eating pulses might help lose weight, as people who ate 40g per day of resistant starch, found in beans, chickpeas and lentils, lost 3kg after eight weeks.
The humble mushroom was named as the eighth top superfood for 2024.
The edible fungi are touted for their anti-inflammatory properties.
Meanwhile, a review of 17 cancer studies from 1966 to 2020 shows that eating just 18 grams of mushrooms a day may lower your risk of cancer by as much as 45 per cent.
Ancient grains include things like quinoa, barley, bulgur and rye.
They’re a good substitute for white pasta and rice, as they’re absorbed by your body more slowly and cause less of a spike in blood sugar, according to New York Presbyterian Health.
Finally, salmon was the tenth superfood dietitians predicted would be big in 2024.
The oily fish has been touted for its skin-boosting benefits, due to being rich in omega-3 fatty acids.
A helping of salmon also contains vitamin D, which has been shown to reduce anxiety, and it’s packed with omega-3 fatty acids that reduce inflammation in the body.
THERE ISN'T one single hero food that can drastically improve your health.
But some foods are packed with nutritional benefits while also being low in calories – hence the term ‘superfoods’.
They tend contain a high volume of minerals, vitamins, and antioxidants, power-packing your meals and snacks.
According to Harvard Health Publishing, some superfoods worth incorporating into your diet include:
