The Top Superfoods of 2023 as Recommended by Nutritionists

Superfoods are foods that are rich in vitamins, minerals, antioxidants, and other essential nutrients. They can provide numerous health benefits, such as strengthening the immune system and preventing diseases.

Amy Fischer, a registered dietitian from the United States, recently shared her list of the top 10 superfoods on Good Housekeeping’s website:

1. Fermented Foods

Fermented foods are rich in live and active cultures that promote the growth of beneficial bacteria in the gut. This helps to maintain gut health and reduce the risk of diseases such as diabetes, cancer, and cardiovascular diseases. Common examples of fermented foods include yogurt, aged cheese, kefir, sauerkraut, tempeh, and kombucha.

2. Cruciferous Vegetables

Cruciferous vegetables are a great source of antioxidants and anti-cancer compounds. They contain glucosinolates, which can break down into substances that prevent the growth and spread of cancer cells. Examples of cruciferous vegetables include broccoli, cauliflower, kale, and turnip greens.

3. Ginger and Turmeric

Ginger and turmeric are functional foods with anti-inflammatory and immune-strengthening properties. Ginger can help relieve nausea and vomiting and alleviate exercise-induced muscle pain. Meanwhile, curcumin, an active ingredient in turmeric, is effective at combating inflammation and cancer growth. Consuming turmeric with black pepper can increase its bioavailability.

4. Berries

Berries contain high levels of phytochemicals with potent antioxidant activity. They can prevent osteoporosis, neurodegenerative diseases, and inflammation. Berries are also beneficial against cardiovascular diseases, diabetes, cancer, and microbial infections. Examples of berries include blueberries, cranberries, and strawberries.

5. Legumes

Legumes are a rich source of bioactive compounds, such as carbohydrates, protein, phenolic compounds, minerals, and vitamins. They can regulate blood glucose and blood pressure, promote healthy gut bacteria, and prevent hyperglycemia. Examples of legumes include chickpeas, lentils, and black beans.

6. Hemp Seeds

Hemp seeds have a high nutritional value as they contain essential fatty acids and minerals beneficial to human health. They can protect the gut and provide anti-inflammatory benefits. Hemp seeds have nearly as much protein as soybeans and contain high concentrations of omega-3 and omega-6 fatty acids, which benefit cardiovascular health.

7. Coffee

Studies have indicated that drinking coffee is associated with a reduced risk of developing Parkinson’s disease, type 2 diabetes, head and neck cancer, colorectal cancer, breast cancer, and liver cancer. However, excessive coffee consumption should be avoided.

8. Pomegranate

Pomegranate is an antioxidant fruit that has antihypertensive, antiatherogenic, and anti-inflammatory properties. Pomegranate juice can prevent and treat various diseases, including cancer, cardiovascular disease, and rheumatoid arthritis.

9. Dark Chocolate