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10 healthy trend foods recommended by experts to eat in 2023

Now that the holiday season is over, I feel dizzy and unmotivated, and even gain weight…Also, even though I ate a lot of Christmas and New Year’s feasts, my brain and body still crave vegetables and water. There may be many people who feel like there is.

The US version of “Cosmopolitan” is a guide to 10 superfoods recommended by experts that you should actively incorporate in 2023 so that such people can take in the nutrients they need.

…before that, let me briefly explain what the “super” in “superfood” means. According to Merriam-Webster’s English-English Dictionary, “superfoods” are defined as “foods rich in compounds such as antioxidants, dietary fiber, and fatty acids that are considered beneficial to human health.”

However, registered dietitian Chelsea Golub says, “Even though they are called ‘superfoods,’ no single food can affect our health, cure disease, or protect us from disease. No, but a healthy diet can help keep us physically and mentally fit.”

Let’s take a look at the trending superfoods that are likely to rock your social media feeds in the future. Some may already be in your kitchen.

1. Beats

Beets are a highly nutritious ingredient that should be included in your diet. Not only are they low in calories, but they are also high in fiber, which helps stabilize blood sugar levels and aid digestion. It also seems to have anti-inflammatory properties.

Golb says fresh juices are a great way to get micronutrients, but juicing vegetables and fruits lose a lot of their fiber. Juicing is fine once in a while, but eating the whole fruit is said to have even greater health benefits.

How to eat it: Beets are a versatile superfood that can be used raw, roasted, boiled, steamed, or juiced to add to any meal. Golub likes fresh arugula with beets and a touch of creamy goat cheese.

2. Flaxseed (flaxseed)

In 2023, flaxseed may be more trendy than avocado toast…? Known as linseed oil, flaxseeds are packed with nutrients, including fiber, antioxidants, and heart-healthy omega-3 essential fatty acids, according to Golub. For example, sprinkle flax on avocado toast for a healthy and stylish breakfast.

How to eat: Flaxseeds are great for breakfast. Golub recommends adding crunchiness to smoothies, yogurt, overnight oats, and granola. It is also suitable for baked goods, so you can use it to make sweets.

3. Fennel (Fennel)

According to nutritionist Brigitte Becker, the bulbous vegetable fennel can reduce gastrointestinal dysfunction, ease indigestion, improve age-related memory impairment, and has anti-inflammatory properties. It is said that there is.

It also has anti-anxiety properties, reducing anxiety and sleep disturbances, as well as hormonal changes and improving sexual function.

How to serve: Fennel is a versatile side dish that should be added to your dinner rotation. Becker recommends sautéing, roasting, or braising for a quick meal. Fennel tea may also gain popularity as a health drink following matcha.

4. Microgreen

In 2023, microgreens (a.k.a. sprouts, young leafy vegetables) may prove that “bigger isn’t always better.” Golub says microgreens not only go well with any dish, but also contain vitamins, minerals, and other nutrients necessary for good health.

Microgreens are easy to grow on your kitchen counter or window sill, making them a great way to hone your gardening skills. No need to worry about getting muddy in the garden or getting your favorite clothes dirty. Cultivation kits are also on the market, so if you’re interested, check them out.

How to serve: If you want to add a touch of glamor to your dish, microgreens make a great-looking and tasty garnish. Golub recommends adding microgreens to your usual wrap or breakfast omelet for a vitamin supplement.

5. Basil

Basil is also one of the ingredients that I want to pay attention to. Becker says the anti-inflammatory herb improves respiratory and immune function and boosts lung vitality. It can also help relieve chronic stress, improve working memory, and boost mood, adds Becker.

How to eat: Add basil leaves and lemon slices to your usual bottled water for a beautiful and hydrating drink. Becker recommends using it as an ingredient in soups, dressings, and sauces to enhance its flavor.

6. Duckweed

According to Dean Falcone, chief scientific officer of high-tech agriculture company Crop One , the aquatic plant is poised to make a big leap in the next decade. Packed with protein and key nutrients, this fast-growing leaf has been eaten mainly in Southeast Asia for years but may debut in the United States in 2023.

According to Falcone, the protein in duckweed could rival that from soybeans. In other words, by this time in 2024, everyone may be ordering “ukix latte” instead of a “soy latte.”

How to eatEdible duckweed is only available in limited areas in Asia, so it may be rare to get your hands on one. If you’re lucky enough to have powder, add a scoop to your morning smoothie. In addition, never eat the duckweed that floats in the ponds of nearby parks.

7. Tigernut

Tiger nuts (though they’re actually tubers rather than nuts) are top performers for providing potassium, vitamin C, magnesium, healthy fats, and vegetable protein to help you feel full and keep your blood sugar levels in check.

How to eat: As a source of vegetable protein, tiger nuts are a great vegan friend. You can chop a handful and sprinkle it on your lunch salad, use it as a milk substitute as tiger nut milk, or use the powder as a flour substitute, says Golub. However, since it is rich in dietary fiber, people with weak stomachs should be careful about the amount they consume.

8. Extra virgin olive oil

Over the years, there has been a negative opinion about extra virgin olive oil: “If you eat fat, you will get fat.” But Mr. Golub says, “We need to change that mindset.”

Extra virgin olive oil is a heart-healthy fat that lowers the risk of heart disease and provides the body with plenty of antioxidants that protect cells from harmful free radicals (which cause aging), according to Golub. About.

How to eat: Extra virgin olive oil is surprisingly easy to incorporate into your diet, so many of us already have it on hand. One tablespoon can be used to sauté vegetables, season with your favorite seasonings, and serve as an ingredient in sauces and dressings.

9. Lemon

Many of us already drink lemon water on a daily basis, but did you know how effective this water is for your diet? Rich in vitamin C and electrolytes, lemons are also good for your kidneys and liver. It is also recommended for those who have not yet recovered from overeating and drinking during the year-end and New Year holidays.

How to eat: Of course lemon water is good, but it’s a waste to end it with just that. Becker likes to squeeze fresh lemon juice on things like steamed vegetables and use the leftover peel to make baked goods. Once you’ve got your hands on fresh lemons, use them to your advantage in everything from drinks to dinners to desserts.

10. Brazil nuts

“A Brazil nut a day keeps the doctor away” isn’t an absolute statement, but Golub says that just a few Brazil nuts can provide you with selenium, a mineral that supports the immune system and thyroid health. ) can be taken in the recommended daily amount. “Brazil nuts are not only a good source of healthy fats, they’re also packed with antioxidants that may have other health benefits,” says Golub.

How to eat: Mix Brazil nuts with dried cranberries, granola, and dark chocolate chips to make homemade trail bars that are great hiking or exercise companions.


Welcome to my blog. My name is Muhammad Hassaan. I am a blogger and have a knowledge of five years of blogging. I also belong to the field of health as a D pharmacy student. That's why I am running this health blog. I am very much interested to read articles on health and love to share information with other people and also get information from them. If you have any questions you can ask me through the contact us page. Thanks for Visiting us and Have a great day.

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