More than 1,100 Registered Dietitians Suggest the Top 10 Superfoods for 2022

Do you want to discover what healthy foods will be trending this year? Thanks to the latest Pollock Communications and Today's Dietitian "What's Trending in Nutrition" study, we've got you covered. With the help of 1,173 certified dietitian nutritionists, the data provides an in-depth look at food and nutrition trends for 2022 and beyond (RDNs).

These experts offered their opinions on food shopping habits, popular diets, and more. They also released a list of the top 10 superfoods of the year, emphasising the importance of plant-based foods with a wide range of nutritional benefits. "With the rising popularity of plant-based eating and the focus on health and immunity in the next decade, nutrient-dense alternatives will be a key element of consumer diets as they embrace food as medicine to help avoid disease," said Louise Pollock, president of Pollock Communications. "In addition, functional foods with components that give health advantages beyond their nutrient profile are anticipated to gain popularity."

1.Fermented foods

Fermented foods like yoghurt and kimchi topped the list, owing to their immune- and gut-boosting properties. A diet rich in fermented foods, according to Stanford School of Medicine researchers, boosts microbiome diversity and improves immune responses. Try this recipe for homemade creamy yoghurt or this recipe for kimchi cabbage cakes to eat more fermented foods.

2.Blueberries

These fruits are little, but they pack a punch! Blueberries are high in antioxidants, which help protect your cells from free radical damage and may lower your risk of cancer, heart disease, and other diseases. Antioxidants are also necessary for hair development, strong nails, and glowing skin. This recipe for blueberry cobbler can help you get more blueberries into your diet.

3.Exotic fruit

While typical fruits like apples and oranges have nothing against them, 2022 is the year of exotic fruits like golden berries and açai. The latter fruit, which is commonly used in healthy smoothie bowls, is high in antioxidants, may help lower cholesterol, and, according to a 2014 research, may protect your brain from harm as you age.

4.Seeds

Seeds, like chia seeds and hemp seeds, are nutritional powerhouses. Antioxidants, minerals, fibre, and omega-3 fatty acids are all abundant in chia seeds. According to a 2016 study, the antioxidants in chia seeds may have anti-cancer qualities as well as heart and liver protection. Chia seeds are also high in calcium, phosphorus, and magnesium, all of which are beneficial to bone health. This vanilla-cinnamon chia pudding can help you strengthen your bones by snacking on chia seeds.

5.Green tea

Green tea has been consumed by the Japanese for thousands of years, and for good reason. According to studies, the colourful beverage has anti-inflammatory and immune-boosting characteristics, as well as the ability to stimulate fat burning and metabolic rate. Drinking a cup of green tea, iced or heated, is the simplest way to incorporate it into your diet, but you can also create green tea rice for a nutrient-dense side dish.

6.Nuts

Nuts and nut butters are an excellent source of protein, fibre, and other essential elements. Pistachios, for example, are high in antioxidants, including those that have been shown to boost eye health and may help protect against cancer and heart disease in studies. Do you need an excuse to eat more pistachios? Try making this green risotto with pistachio pesto.

7.Leafy greens

Dark, leafy greens like collard greens and spinach, if they don't already, deserve a place in your diet. Spinach and other comparable vegetables are high in protein and flavonoids, which can help protect against free radical damage, cancer, and detrimental inflammation. Spinach is also high in vitamins A and C, and it has been scientifically proven to help lower blood pressure and reduce the risk of heart disease. Whatever you're having for dinner, this wilted spinach with raisins and pistachios meal is a great side dish.

8.Kale

Another leafy green, kale, has earned its own slot on our list due to its numerous nutritional benefits. Kale, like spinach, is high in protein and flavonoids. It's also high in vitamins A, K, and C, as well as a good source of fibre. This versatile kale salad will teach you to appreciate kale.

9.Ancient grains

The term "ancient grains" refers to a group of grains that haven't altered in thousands of years. Amaranth, teff, farro, and quinoa are other examples. Quinoa is one of the most popular ancient grains, thanks to its high fibre content and the fact that it contains all nine essential amino acids. Vitamins B6 and C are also abundant in the grain. This quinoa bowl with sweet potatoes and greens will add some quinoa to your weekly supper rotation

10.Avocados

One of the healthiest meals you can consume is the popular toast topper. Avocados are high in antioxidants and other nutrients that assist with cholesterol, bone density, skincare, eye health, and more, in addition to being a good source of heart-healthy fats. If you don't like avocado toast, try blending an avocado into a smoothie.