Nowadays, even in terms of nutrition, we talk about trends and niche foods to include in your diet. In fact, 2021 will be full of superfood, or those foods that contain large amounts of compounds, such as antioxidants, fiber or fatty acids, which provide nutrients with beneficial properties for health.
Experts from Today’s Dietitian have identified the superfoods that could approach the undisputed fame of avocado or blueberries in the new year.
If you know the kombucha then you know what fermented foods are. I’m foods that contain good bacteria and yeast, also known as probiotics. Kimchi is another great example. Fermented foods they help support the intestinal flora, which in turn supports the proper function of the immune system. An aspect to which priority must be given especially in this historical moment.
They are not new, but they remain one of the cornerstones of healthy eating, even for those who have to limit fruit sugars. They are high in antioxidants and fiber, good to eat in the morning as a topping on an oat pancake.
The seeds, in particular i chia and hemp seeds, are already experiencing their moment of popularity and will continue to do so in 2021. They are a great way to add protein and fiber to just about anything you eat. For example, you can combine chia seeds with almond milk, plus a little vanilla and cinnamon, then leave everything in the fridge for a couple of hours and here is a sort of chia pudding.
The exotic fruits
The açai bowl they will be less of a niche, as açai powder is more and more easily found. Even the Maqui berries and the pitaya (dragon fruit) will be trending in the new year. They contain antioxidants, potassium and fiber.
Green tea is rich in flavonoids, powerful antioxidants. Moreover, it is anti-inflammatory. To be able to benefit from its properties at least three cups a day are needed. The most powerful is the ground matcha, made with steamed green tea leaves and then reduced to a very fine powder.
Source of good fats, avocado continues to be among the most loved foods even if its monoculture is not sustainable for the planet. In addition to the classic and instagrammable avocado toast, avocado can be added to smoothies for extra texture.
Spinach like all green leafy vegetables are anticancer, rich in fiber and antioxidants that counteract the action of free radicals. They are a source of folate, vitamins K, A, C. The latter is important because it increases the absorption of iron. In order not to lose the nutrients they should be eaten raw or steamed.
The same properties as green leafy vegetables apply to cabbage. You can include it in a smoothie or you can enjoy it in the form of baked cabbage chips.
Just like avocado, nuts contain lots of healthy fats that help build energy and can make meals more filling. Walnuts are a good choice because they are rich in omega-3 fatty acids, which support immune health and overall well-being. Excellent as a snack, help keep blood glucose levels stable.
Ancient grains are unrefined grains, rich in protein, fiber and potassium like amaranth, millet, teff, spelled, buckwheat and freekeh. They are eaten like quinoa or rice, then as a side dish or as a base for a bowl.
Salmon, preferably wild salmon, is an amazing source of omega-3 fatty acids and also provides plenty of protein. It contains phosphorus, which is important for the health of bones and teeth, and selenium which allows cellular antioxidants to function properly. Vitamin B6 stimulates brain function and prevents aging, Vitamin B12 plays a valuable role in the production of red blood cells and in the formation of the bone marrow. Niacin (or vitamin B3) promotes circulation, protects the skin and promotes the digestion of food.