MUNCH TIME
The top 10 ‘superfoods’ of 2024 to turbocharge weight loss, ward off dementia and slash your risk of diabetes
There is also one 'superdrink' included in the list
NOT all foods are created equally and incorporating some into your diet can "power pack" your meals with nutrients and minerals.
The list of these is ever-growing and there always seems to be a new buzzy "superfood", from 'pond scum' spirulina to veggies like broccoli.
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If you're not sure which ingredients to start adding into your diet, a team of experts put together a handy guide for what superfoods are expected to be big this year.
asked 564 registered dietitians about their thoughts on the subject and they compiled a list of 10 superfoods that are here to stay in 2024.
Each have surprising health benefits - from boosting weight loss to improving cognition and warding off cancer.
And don't be fooled. Just because foods are dubbed "superfoods", that doesn't mean they're expensive or hard to get hold of.
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From yogurt to berries and salmon, here are the 10 expert-approved superfoods to try.
1. Fermented foods
Dietitians named fermented foods as the top superfood for 2024.
Fermented foods range from everyday diet staples like yoghurt to slightly more adventurous additions like pickles, kimchi and kombucha.
It's certainly worth incorporating yoghurt into your meals, as US researchers last year linked fermented dairy intake to lower likelihood of developing deadly lung cancer.
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Meanwhile, University of Virginia School of Medicine researchers found that Lactobacillus - a bacterium found in yoghurt and other fermented foods - could help the body manage stress and may help prevent depression and anxiety.
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And Sports Nutritionist at , Jess Hillard, previously said having yoghurt for breakfast could help you feel fuller for longer and prevent a blood sugar spike later in the day.
Research suggests that eating kimchi - a spice-coated mixture of fermented vegetables - may .
The fermented tea drink kombucha was also found to lower blood sugar levels in patients with type 2 diabetes within just four weeks.
2. Blueberries
Next on the list of top superfoods were blueberries.
The tiny fruit packs a powerful punch, with research linking its consumption to improved heart health and enhanced brain function.
A found that eating blueberries might prevent the buildup of plaques in the arteries.
This is called atherosclerosis and can increase your risk of heart attack and stroke.
Meanwhile, a 2022 study found that patients aged 50 to 65 with memory problems who took a blueberry powder supplement for 12 weeks performed better in mental tests.
3. Seeds
Small but mighty, seeds like chia, hemp and pumpkin seeds could be worth sprinkling onto your meals, according to those surveyed by .
Registered dietitian Kathy McManus, director of the Department of Nutrition at Brigham and Women's Hospital, told that seeds are packed with healthy fats, fibre and protein, while also being a good source of omega-3 fatty acids.
Chia seeds especially contain minerals like magnesium, phosphorus, calcium and potassium, which play an important role in bone health, dietitian Kim Kulp told .
It should be noted that there aren't many human studies into the health benefits of seeds.
But a 2018 study found that rats who consumed a diet consisting of 10 per cent chia seeds for 13 months had improved bone mineral content.
The seeds might also aid weight loss, with another animal study finding that rats who ate chia seeds had lower levels of visceral fat.
This is the fat the wraps around your organs and can increase the risk of heart disease and diabetes.
4. Avocado
Avocados have long been a buzzy health food and it looks like they continue to reign supreme, making number four on the superfood list for this year.
Avocados are high in fat, with 60 per cent of this being monounsaturated fats, which suggests helps to protect against heart disease and lower blood pressure.
They're also rich in vitamin E and carotenes including which are thought to help keep the eyes healthy.
What are superfoods?
THERE ISN'T one single hero food that can drastically improve your health.
But some foods are packed with nutritional benefits while also being low in calories - hence the term 'superfoods'.
They tend contain a high volume of minerals, vitamins, and antioxidants, power-packing your meals and snacks.
According to , some superfoods worth incorporating into your diet include:
- Blueberries
- Fish
- Leafy greens
- Nuts
- Olive oil
- Whole grains
- Yoghurt
- Cruciferous vegetables
- Legumes
- Tomatoes
5. Nuts
Number five on the list were nuts like almonds and walnuts.
Australian scientists last year revealed that almonds - which are high in protein, fibre, and packed with vitamins and minerals - might actually help shed pounds.
Author Dr Sharayah Carter, from the University of South Australia, said: "Nuts contain unsaturated fats – or healthy fats – which can improve blood cholesterol levels, ease inflammation, and contribute to a healthy heart."
But to make sure this snack is heart-healthy, the recommends you stick to plain nuts rather than salted or yoghurt and sugar coated.
6. Green tea
It turns out the term superfoods applies to drinks too.
The dietitians named green tea as the "superdrink" of choice for 2024.
Research published in 2023 suggested that sipping on a cup of green tea daily could slash your risk of developing type 2 diabetes by a whopping 47 per cent, as it can help control blood sugar.
The brew might also help you age better, according to a recent study by Chinese researchers.
Healthy chemicals in black and green tea could help “positively influence ageing” by reducing cell damage to keep organs working for longer, Sichuan University scientists said.
Their recommended consumption for anti-ageing benefits was roughly three cups a day.
7. Pulses
Pulses like dried peas, beans, lentils and chickpeas were next on the superfood list.
They've long been a staple of healthy diets, with the recommending you replace half or all the meat you eat weekly with pulses to eat less unhealthy saturated fat, manage your weight and keep your digestive system healthy.
Loading up on lentils and beans can also lower your risk of heart attack and stroke, it added.
Chinese researchers also found that eating pulses might help lose weight, as people who ate 40g per day of resistant starch, found in beans, chickpeas and lentils, lost 3kg after eight weeks.
8. Mushrooms
The humble mushroom was named as the eighth top superfood for 2024.
The edible fungi are touted for their .
Meanwhile, a of 17 cancer studies from 1966 to 2020 shows that eating just 18g of mushrooms a day may lower your risk of cancer by as much as 45 per cent.
9. Ancient grains
Ancient grains include things like quinoa, barley, bulgur and rye.
They're a good substitute for white pasta and rice as they're absorbed by your body more slowly and cause less of a spike in blood sugar, according to .
10. Salmon
Finally, salmon was the tenth superfood dietitians predicted would be big in 2024.
The oily fish has been touted for its skin-boosting benefits, due to being rich in omega-3 fatty acids.
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A helping of salmon also contains vitamin D, which has been shown to reduce anxiety.
It's also packed with omega-3 fatty acids that reduce inflammation in the body.
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