Best Superfoods 2019

These Are the 16 Superfoods You'll Be Eating in 2019

Nov 30 2018 by Emilia Benton

If you're a little bored of relying on quinoa, kale, and blueberries to keep your body healthy and full of nutrients, there is a brand new crop of superfoods making their way to supermarkets and health stores, about to expand your palette and make planning your meals exciting again.

These 16 foods recommended by experts, from veggies and extracts to seeds and oils, are the exciting superfoods you'll be seeing all over shelves, recipes and, yes, social media in 2019. They are all packed with good for you nutrients that help with everything from disease prevention to reduced inflammation.

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1. Seaweed

Seaweed is rich in vitamin A, vitamin C, magnesium, calcium and zinc, and it's also high in iodine, which you need for healthy thyroid function and regulates energy levels, mood, and weight. Christy Brissette, RD, a registered dietitian and president of 80 Twenty Nutrition in Chicago, recommends ordering seaweed salad at Japanese restaurants or adding dried seaweed to popcorn, trail mix, soup, roasted veggies and grain bowls.

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2. Hemp

Not only are hemp hearts and seeds a great source of plant-based protein, they also have an optimal ratio of 3:1 omega-6 and omega-3 fatty acids, making them a great way to fight inflammation throughout the body while building strong muscles and bones.

Brigitte Zeitlin, MPH, RD, a registered dietitian and owner of BZ Nutrition in New York City, recommends keeping a bag of hemp hearts in your refrigerator, because the seeds stay fresh for longer there than when kept in a cabinet. From there, you can add the seeds to salads, avocado toast, oatmeal, stir-fry and more.

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3. Moringa

Moringa is increasing in popularity, and for good reason. In addition to being chock-full of protein, iron, and calcium, some research suggests it might support milk production in new mothers — always consult a doctor before consuming supplements or new foods while lactating.

"Moringa is a great source of vitamin C that will promote a healthy immune system," Zeitlin told POPSUGAR. "It is also a good source of antioxidants that will help prevent free radicals from causing damage to your cells,"

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4. Cassava Flour

The resistant starch found in cassava and cassava flour is a type of fibre that feeds your healthy gut bacteria and helps boost your digestive health while also lowering inflammation, Brissette said. It may also help control blood sugar and help you feel more full after eating, which could help with weight loss.

"This gluten-free flour is gaining popularity Whole30 friendly," Brissette said. "It's also nut-free, which is great for people with allergies. Cassava flour has a fine, light texture and neutral flavour so it works well in all kinds of recipes, including muffins and pancakes."

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5. Watermelon Seeds

It's likely no surprise to you that watermelon has long been hailed as a superfood, research has shown that the seeds can be equally healthy, so don't be so quick to spit them out. "A handful of watermelon seeds is only 20 calories, and they contain fibre and healthy fats along with some vitamin E and small amounts of iron, magnesium and folate," Brissette said. "Go for sprouted watermelon seeds for even more nutritional benefits."

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6. Sauerkraut

Like kefir, sauerkraut is rich in probiotics, a type of good bacteria that can improve your immune health, boost your metabolism and promote digestive health. "Sauerkraut could also be helpful in preventing sickness, thanks to its antibacterial properties," Brissette said. "Because it's made from cabbage, sauerkraut is also packed with vitamin C, an antioxidant that supports your immune system, vitamin K for bone health, and fibre, which can help keep you regular and reduce your risk of type 2 diabetes and heart disease."

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7. Pistachio nuts

Dietitians universally agree that pistachio nuts a great snack choice, as they are full of nutrients such as B vitamins, magnesium, and potassium. They also can ultimately help you lose weight, manage blood sugar levels, and boost your (good) HDL cholesterol. "These nuts are one of the highest in protein and fibre, and they hit the superfood trifecta because they are also a great source of healthy unsaturated fats," Zeitlin added.

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8. Avocado Oil

Experts often agree that avocado oil is a healthier choice to cook with than coconut oil, as it has lower levels of saturated fatty acids. "Avocados are a great source of antioxidants that help fight free radicals from causing damage in your body," Zeitlin said. "They are also loaded in heart-healthy fats that can keep down your cholesterol and combat inflammation throughout your body."

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9. Turmeric

Turmeric has been heralded by medical experts as a "wonder spice" for its ant-inflammatory benefits in aiding gastrointestinal issues. "Turmeric contains an active compound called curcumin, which aids in inflammation and heart health, and supports immunity," Kellilyn Fierras, MS, RDN, a registered dietitian in Boston told POPSUGAR. "It also contains fibre, vitamins, minerals and antioxidants to help promote optimal health."

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10. Bone Broth

In addition to aiding in digestion and helping to heal gut inflammation, bone broth is known for being high in calcium, magnesium, phosphorous, and collagen, a protein that gives skin its elasticity to look smooth and plump, as well as keeping your joints healthy to prevent arthritis, Zeitlin said.

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11. Nut Oils

Nut oils are a great way to switch up your cooking flavours and still get loads of nutrition, Zeitlin said. "Whether you're using peanut oil, walnut oil or macadamia nut oil, all of these are a great source of the antioxidant vitamin E and high in heart-healthy omega-3 fatty acids that also work to lower inflammation."

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