Will These Be The Trendiest Superfoods For 2019?
Spirulina and kale may have been the superfoods for 2018, but this year… they’re old news.
If you’re wondering what the ‘must have’ health foods are for 2019 then look no further, resident nutritionist Lily Soutter has rounded up the 10 trending foods for the year as seen on itv's This Morning!
What is a superfood?
The word superfood is, in fact, a marketing term. It is important to remember that no one food in isolation will cure a specific illness or have magical properties. Instead, superfoods can be viewed as a collection of foods which are under research due to having specific health properties or a high amount of nutrients which when consumed as part of a balanced diet can support the body in achieving better health.
AVOCADO OIL
This tasty oil has an extremely high smoke point (the point at which oil burns) so can be used for high-temperature cooking whilst keeping health properties intact. What’s more, avocado oil is a rich source of monounsaturated fats and vitamin E to support skin and heart health. •Use as cooking oil or drizzle over your food.
WATERMELON SEEDS
High in protein and fibre making these little seeds a perfect snack to keep hunger at bay. Watermelon seeds are also mineral rich and are a source of minerals in magnesium, potassium, iron and zinc. •Try roasting with a sprinkle of salt. Use for snacking, sprinkling them onto salads & dips, use in recipes like homemade granola or seeded bread.
FREEKEH (PRONOUNCED FREE-KAH)
Freekeh is young durum wheat and has been dubbed as the new quinoa. In comparison to grains such as brown rice, freekeh comes with double the amount of protein and three times the amount of fibre! •Can be used in place of brown rice or barley in dishes like risottos, tabbouleh and salads.
SEAWEED (THE NEW KALE)
Seaweed is an extremely rich source of the mineral iodine, a critical nutrient required for optimal thyroid health and is essential for controlling our metabolism. Those following a vegan diet may be at risk for iodine deficiency and seaweed may be a fast track way of quickly increasing intake. •Great addition to rice, soup broths and salads.
CASSAVA FLOUR
A starchy root vegetable can be ground down to make a versatile gluten-free flour. Cassava flour also contains a rich content of a special type of fibre called resistant starch which is perfect fuel for our gut bacteria to flour and grow. •All baking, however, it will not rise like wheat-based flour as it doesn’t contain gluten.
PORK SCRATCHINGS
A new range of pork scratchings are venturing their way onto the market which has not been deep fried, but have instead been roasted or puffed without additional oil. The scratchings are effectively concentrated collagen from skin, they have an amazingly high protein content which can help with satiety, and benefits muscle and bone health. Two thirds of the fat in pork scratchings is made up of mono and polyunsaturated fats which is thought to be beneficial to heart health.
KEFIR
Like a drinkable yoghurt, but with a much higher probiotic content and a greater diversity of bacterial strains. Due to the widespread use of antibiotics and low fibre diets, it is thought that fermented foods may be beneficial to gut health. •Drink from the bottle, add to smoothies, sauces or drizzle over soups. Don’t heat as it will curdle and you want to retain the probiotic properties.
SAUERKRAUT
A fermented cabbage with a tasty tangy flavour. A source of probiotic bacteria which may support digestive health, however, it’s important to note that the research in relation to consumption of fermented foods is still very much in its infancy. •Add to salads, top onto toast or add into sandwiches.
MONTMORENCY TART CHERRY JUICE
A rich source of the sleep hormone melatonin and a possible sleep aid. Whilst larger clinical trials are needed before we can confirm effects, tart cherry juice could be worth a try if you’re struggling to sleep. •Consume 230ml tart cherry juice morning and evening.
SARDINES
Sardines are an oily fish and a rich source of omega 3 fats which are essential within the diet and can play a role with glowing skin, as well as a healthy brain and heart. •Grill with a drizzle of olive oil and lemon juice, make sardine pate with Greek yoghurt, lemon and black pepper, try including into fish cakes.
Lily Soutter BSc (hons), Food & Human Nutrition, Dip NT
