Have we had our fill of quinoa and kale? Is it time we tried out something new like superfoods. Luckily, trends change every year and that means there are a few new superfoods to add to your grocery cupboard and refrigerator this year.

Here’s a spotlight on  superfoods for 2019… so far.

Anything fermented

Fermented foods are truly taking center stage. They taste unique and they’re incredible for gut health. During fermentation, good bacteria grow, helping to strengthen your digestive system, reduce symptoms of depression, and promote a healthy heart.

From kombucha to kefir yogurt, the probiotic qualities of these superfoods come with a whole bunch of other benefits, like B vitamins and essential omega-3 fatty acids.

Since fermentation is a natural process, it’s become a great way to meet our expectations for “clean” ingredients.

Hemp

Hemp is no longer seen as just a cannabis thing. In fact, we’re appreciating the hemp plant more as a sensational protein source. Look out for hemp hearts the next time you go shopping. These are the shelled seeds of hemp plants. They give you the perfect ratio of 3:1 omega 6 and 3 fatty acids, both of which are famed for fighting inflammation and helping you build stronger muscles and bones.

Hemp hearts also give you around 9 grams of fiber and 8 grams of protein per serving. The best way to make use of this crunchy and nutty superfood is to add it to oatmeal, stir-fries, and salads. You can keep it fresh in the refrigerator.

Seaweed

Seaweed packs a seriously powerful punch of zinc, magnesium, calcium, vitamin A, and vitamin C. It’s also packed full of iodine, which we need for a healthy thyroid and to regulate weight, energy levels, and mood.

According to dieticians, you should start adding seaweed to your trail mixes, soups, grain bowls, roasted veg, and even your popcorn to get a super healthy hit!

Super Oils

We’re all becoming a little more conscious of just how much oil we cook with. It’s certainly true that hydrogenated oils, like canola and sunflower oil, may have potentially harmful effects, but superfood oils are completely natural.

Extra virgin olive oil, for example, offers incredible anti-inflammatory properties along with powerful antioxidants. While olive oil is still a popular pantry staple, we’re also seeing a rise in popularity of avocado oil, most notably for its skin-enriching properties.

Also, nut oils like almond and macadamia also boast some amazing benefits, such as high levels of vitamin E, omega 3, and monounsaturated fats.

Trout

Trout is one fish that is packed with omega-3s. The essential fat is known to promote heart health and support and regulate your blood pressure and triglyceride levels. This delicious oily fish is also incredibly high in protein and a great source of vitamin D – everything you need for healthy eyes, heart, and brain!

Chia Seeds

Chia seeds have been a trendy superfood for some time and they’re not going anywhere just yet. Chia seeds are famed for high levels of omega 3 fatty acids (they contain more than salmon) and have been a long-time favorite among athletes for rehydration during workouts.

The seeds can absorb as much as 27 times their weight in water, making them a very filling source of natural, plant-based protein that’s low on calories.

Add a teaspoon of seeds to your smoothies or drinks and notice how you feel fuller for longer.

Blueberries

Blueberries are very in for 2019! The berries are packed full of phytochemicals, anthocyanins, flavonoids, and resveratrol – all of which help your body fight off inflammation the natural way.

Research also shows that blueberries may lower your risk of cancer and heart disease and can even aid memory loss.

Sauerkraut

Sauerkraut is a probiotic superfood of note. In fact, for me, 2019 is all about sauerkraut! The cabbage-based fermented food is high in vitamin C, vitamin K, and fiber, making it an excellent source of good bacteria and antioxidants.

I keep some in my diet by making my own batches and then stored in the refrigerator for a daily snack or to add to meals.

While quinoa and kale are out and it seems that berries, oils, trout, and fermented foods are in, I bet you still have a few favorite superfoods you’re not willing to give up, right?

Let me know what your best superfoods are!

Check out nutrition tips today at marksalinas.com.

 

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