An ever-growing number of people are ready to include superfoods in their diet. In fact, these have become a foodie’s delight. Many studies show that these foods are a powerhouse of vitamins, minerals, disease-fighting compounds, enzymes, and antioxidants. Hence, they boast medicinal properties, which will be beneficial for your well-being in the long-term. If you want to stay healthy and strong, don’t neglect them.
Kick start your 2021 on a healthy note by including some superfoods in your diet plan. Mother nature has bestowed us with oodles of food items that fall in the category of superfoods. So, you’ve got a lot of choices. It implies in case you do not like one go for another!
How Can Superfoods Help You?
It’s time to think about what to eat instead of what to avoid if you are planning to adopt a healthy diet. Several foods these days have a lower nutritional value. Advanced production methods, such as pesticides in agriculture, are one of the factors for this. The market is full of unhealthy fast-food that adds up to poor eating habits.
Eventually, you see their ill-effects in different body parts, and you become more susceptible to infections. Unhealthy foods are the reason behind an increase in food-related diseases like diabetes, obesity, cardiovascular diseases, cancer, and dyslipidemia.
On the contrary, superfoods are the source of supplementing your body with ample nutrients and limited calories. Besides, they are rich in antioxidants that can neutralize free radicals in your body. These molecules fight against various diseases, including arthritis, cancer, coronary heart disease, Parkinson’s disease, emphysema, and respiratory problems. Thus, people are waking up and understanding the value of healthy superfoods.
Let’s check out the list of trendy superfoods in 2021, along with their health benefits.
The trend of consuming tangy citrus fruits started with pandemic because of the high Vitamin C content in them. And this trend is here to stay. These fruits are also loaded with B vitamins, potassium, calcium, and folic acid. You can choose from oranges, sweet limes, grapefruit, lemons, clementine, and kumquats. They can help reduce cold symptoms faster. You can even eat them to lose weight and to make your skin look younger.
Eat it as whole fruit, extract the juice, or blend them in desserts, parfaits, smoothies, or baked goods.
Avocados are always in the good books, and they deserve to be. If you are already a fan of this super fruit, congrats you chose healthy food for your eating regimen. There are several health benefits of eating avocado because it’s rich in nutrients, heart-healthy monosaturated fats, and antioxidants.
You can easily include them with other popular foods to prepare smoothies, salads and use it as a toast topping.
Feel full for a longer period by eating pumpkins because of the high amount of fiber and protein content found in them. An antioxidant called beta-carotene in the pumpkin changes into vitamin A in your body and boosts your eyes’ health. Also, it improves the immune system that will, eventually, protect you from harmful infections.
What’s more? You can even consume pumpkin seeds as they are loaded with protein, amino acids, magnesium, and zinc nutrients.
You can prepare pumpkin soup and stew to keep your body healthy.
Green Leafy Vegetables
Next on our list of superfoods is any dark green leafy greens available in your nearby grocery store. They are rich in vitamin A, vitamin C, fiber, and calcium. They also boast phytochemicals made by plants that help improve your overall health.
You can choose from spinach, kale, swiss chard, mustard greens, or collard greens and see the difference. Use them to prepare salads, stew, or soups.
The main ingredient of Mediterranean cuisine, olive oil is your source to live longer and healthier. Rich in good fats, this oil reduces the risk of a heart attack. Further, the oil stabilizes the blood sugar level and lowers insulin resistance. The polyphenols in the oil stimulate the phase II enzymes in the body, which turn the harmful substances into soluble and excrete through the urine.
Switch your butter or margarine in every meal with olive oil to reap its benefits.
Turmeric is known for multiple therapeutic benefits for centuries in India, hence added in almost every Indian dish. Turmeric has anti-inflammatory and antioxidant properties that can protect the user from various diseases such as inflammation, cancer, and diabetes. Curcumin is the primary compound in turmeric that helps decrease pain and inflammation. Also, turmeric can keep your heart-healthy.
You can add a pinch in soups or stew. Mix it with ginger, and you will boost its properties. You must have heard about in hype turmeric latte so try that out too!
Nuts are always a popular source of many nutrients, fats, and antioxidants. Almonds, walnuts, pistachios, cashews, and brazil nuts are some of the healthiest picks that you can consider. However, make sure to limit your daily intake. When consumed moderately, they can improve your cognitive health. They can prevent you from the risk of type 2 diabetes, heart disease, and stroke.
You can have them as a whole or sprinkle over salads, desserts, or breakfast bowl.
The gluten-free property of quinoa makes it a healthy substitute for rice and other grains. It is a powerhouse of nutrients loaded with fiber, antioxidants, manganese, magnesium, iron, phosphorus, potassium, and zinc, along with all nine amino acids. Adding them to your eating plan may lower cholesterol levels while protecting you against diabetes and heart disease.
You can consume it as your breakfast meal or evening snack.
When we say berries, you can count them all. Blueberries top the berries list, but don’t forget any edible berry is worthy of superfood status. The list includes blackberries, cranberries, strawberries, and raspberries. These sweet and sour berries are high in fiber and low in calories; however, they vary in nutritional value. Further, a rich amount of antioxidants in berries make your body strong enough to fight against cancer-causing free radicals, as per March 2018 study.
The centerpiece of these berries is blueberries that are rich in anthocyanin pigments and serve as powerful antioxidants. As a result, you have a low risk of getting diabetes, Alzheimer’s, and heart disease.
Eat berries as it is to enjoy the maximum health benefits. Moreover, you can use them as a topping on the yogurt and desserts or prepare smoothies out of them.
Another trending superfood this year is broccoli. This cruciferous veggie is high in fiber that will keep you full for longer and healthy. There is a lesser risk of cancer, heart attack, and stroke when you start eating broccoli. It also regulates your digestive system by maintaining the balance of healthy bacteria in your gut due to compounds called indole glucosinolates found in it. Additionally, it is an ideal food for people trying to lose weight.
You can steam or stir-fry broccoli with some herbs and seasonings in olive oil. Or you can prepare casserole and soup for lunch.
Good news for seafood lovers. Popular as a rich source of omega-3 fatty acids, seafood is a wonder food for the heart. It can reduce the risk of heart disease, blood clots, and even sudden cardiac death by keeping the lining of your arteries free of damage. You can boost the levels of good cholesterol in your body by eating fish like salmon. Lastly, you can consume it to lower your blood pressure as well.
Go with healthy seafood recipes to retain its health benefits.
It is a broad category that is an excellent source of fiber, folate, and plant-based protein. Black, red, kidney, and garbanzo beans, soybeans, and peas are all forms of legumes that you can choose to add to your healthy habits. Legumes can enhance glycemia in people with diabetes, reduce cholesterol, blood pressure, and risk of heart disease. You can also find them effective for your weight control plan.
Prepare salads, soups, casseroles, and even spreads out of any of these superfoods.
Chia, Flax, and Sunflower Seeds
Don’t go on their tiny size; they are miraculous foods. All three of these seeds had been creating waves for some years. Similarly, they will take over this year too. You will find one or the other type of seeds in the kitchen of many health freaks.
Chia seeds are black and white seeds rich in omega-3, protein, fiber, carbohydrates, calcium, and antioxidants. They can act as an energy booster for you. Top it over your healthy breakfast bowl or make a trendy chia pudding.
Flax seeds are medically acclaimed to reduce cholesterol and boost immunity. It will also protect you from cancer. You can mix them in your yogurt bowl or mix them with the bowl of superfood nuts.
Lastly, popularly termed as healthy heart seeds, sunflower seeds are the next superfood you’ll like to add to your diet. They have a high amount of vitamin E, vitamin B1, and magnesium. You can eat them as your evening snack or sprinkle them over your salad bowl.
Fermented or preserved foods include kombucha, kimchi, kefir, yogurt, miso, sauerkraut. Also known as probiotics, they are gut-friendly superfoods that can improve your digestive system. The healthy bacteria in these fermented foods can further prevent you from various chronic inflammatory conditions like rheumatoid arthritis, Crohn’s disease, and ulcerative colitis. Expect to see a lot more probiotics in people’s eating regimen in 2021.
This plant-based meat replica is a fad here to stay. Those who are cutting down their meat intake can consider this superfood as a meat alternative. The richly umami flavored mushrooms consist of a high volume of antioxidants and vitamin D. This superfood can also detoxify certain cancer-causing compounds in your body.
You can cook, bake, or grill them as your tastebuds love. There are a plethora of recipes available online – try out some!
Sea Moss Gel
Sea moss belongs to the algae family that grows in tide pools and inlets throughout the year. Irish sea moss or sea moss gel is a new buzz ever since Kim Kardashian endorsed it. 2021 is ready to see its increased sale. However, people are consuming it for several years because of the high amounts of minerals found in it like iodine, zinc, iron, and much more. It is also rich in omega-3 fatty acids, vitamin A, vitamin C, and antioxidants.
One of the most significant advantages of sea moss including it in your diet is it improves your immune system. Sea moss gel may help cure Parkinson’s disease, skin disorders, inflammation, and respiratory and digestive issues. Still, many studies are going on to reveal more medical benefits of this superfood.
You can consume 1-2 tbsp of sea moss gel in a day to give your body a nutrition boost. Add it as a thickening agent in stews, soups, and drinks, or make its jam.
Nutrient-dense eggs can never go off the list, so they made it to the 2021 list as well. Some of the essential nutrients in eggs are protein, iron, B-vitamins, Vitamin A, and choline. They are ideal and beneficial for people of all age groups. Eggs can be a great addition to prevent oneself from diabetes, stroke, and heart disease. They also increase good cholesterol HDL in the body and help in losing weight.
Apart from boiling or preparing an omelet, you can use them in baked goods, desserts, and savory dishes.
Chocolates can also serve you healthily but only when you pick the right one, i.e., dark chocolate. This chocolate will continue to be a trend in 2021 due to its impressive nutritional profile that contains antioxidants, vitamins, and minerals. Today you will even find a range of dark chocolate combinations flooding the market.
Apart from eating them as is, you can put them in your smoothie bowl, desserts, and baked goods.
Yes, green tea is not going anywhere anytime soon. The market is witnessing a boost in sales of this tea. Firstly, it is one of the best options to lose weight. Further, this superfood improves the immune system that made it a must-have drink in people’s life during pandemic times. The tea is rich in powerful antioxidants and flavonoids that will enhance your overall health. Additionally, its anti-inflammatory properties help reduces inflammation, as well.
Remember to brew green tea for a minimum of three minutes to enjoy its health benefits thoroughly.
Last on our list of trending superfoods in 2012 is wheatgrass that is famous for body detoxing. It is packed with antioxidants, 17 amino acids, chlorophyll, calcium, and iron. Wheatgrass will improve both your immune system and metabolism. Do add wheatgrass to your eating regimen this year and prevent your body from inflammation and cell damage caused by free radicals. If you suffer from a digestive problem, you can consider using this superfood to curb the issue. It also helps in regulating blood sugar and cholesterol in the body.
You can even easily grow them at home and enjoy fresh produce. Always eat it on an empty stomach in the morning. Remember, your body may take a week to adjust to the wheatgrass.
Undoubtedly, superfoods will be trendsetters in 2021 for food lovers and fitness enthusiasts alike. But it isn’t about eating anyone of the superfood to see the positive results. When you add superfoods as part of your healthy eating habit, ensure to eat a balanced diet instead of focusing on a single superfood. Even over-consumption is not an answer. Try to substitute your processed foods intake with whole foods as much as feasible and see improvement in your health drastically.
Ready to incorporate these superfoods into your diet in 2021? All the best for your endeavor of switching to a healthy lifestyle.