Top Superfoods, According to Registered Dietitians

Want to know what healthy foods people have been raving about? Thanks to the Pollock Communications and Today’s Dietitian annual “What’s Trending in Nutrition” survey, we have all the intel on the food shopping and nutrition trends for 2024 and beyond—courtesy of insight from 564 registered dietitian nutritionists (RDNs).

These experts weighed in on current food shopping habits, trending ingredients, dietary patterns, and more. The survey also revealed a list of the top 10 superfoods right now, which places a clear emphasis on plant-based foods that have myriad nutritional benefits and functional health benefits, especially when it comes to improving gut health and boosting immunity.

“The 2024 superfoods and top purchase drivers demonstrate that gut health, while long discussed, is officially making its way into the mainstream among consumers, with no sign of slowing down,” said Mara Honicker, publisher of Today’s Dietitian, in a statement. “With the survey in its 12th year, we are excited to continue to share insights from experts in food and nutrition, at a time where immunity is strongly informing trends.”

The list below includes longtime favorites such as blueberries and avocados, as well as fermented foods like kimchi and yogurt, plus newcomers to the top 10 like mushrooms and pulses. Here’s which superfoods to stock up on next time you hit the grocery store—and why they’re so good for you.

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Blueberries

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These fruits are small but mighty! Blueberries are an excellent source of antioxidants, which help protect your cells against damage from free radicals, and may help reduce your risk for serious health conditions like cancer, heart disease, and other conditions. Additionally, antioxidants are important for hair growth, strong nails, and healthy skin. Add blueberries to your diet simply by snacking on them straight out of the fridge, topping your morning yogurt, or baking them into a delicious blueberry cobbler.

Green Tea

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Green tea has been a popular beverage in many cultures for thousands of years, and with good reason. The colorful beverage is known for its anti-inflammatory and immune-boosting properties, and according to studies, can help boost one’s metabolic rate. The easiest way to add green tea to your diet is to simply drink a cup of it iced or hot, but you can also make green tea rice if you’re looking for a nutrient-dense side.

Pulses

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Pulses are a category of legumes—they’re actually the edible seeds harvested from inside a legume plant (vs. other types of legumes that we eat whole, like soybeans, peanuts, and fresh peas). Examples of nutrient-dense pulses are lentils, beans, chickpeas, and split (or dried) peas. “[Pulses] are so nutrient-rich that they’re classified as both a protein and a vegetable in the Dietary Guidelines for Americans,” says Tracy Gensler, MS, RD, registered dietitian and science writer at Pollock Communications. For such tiny packages, pulses are loaded with plant protein, fiber, iron, magnesium, folate, and potassium. Snack on crispy, smoky, roasted chickpeas or make yourself a pot of warming lentil soup this week.

Mushrooms

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Don’t sleep on mushrooms—they are extremely nutritious, providing vitamins, minerals, fiber, and phytochemicals, all of which benefit overall health in myriad ways. According to Gensler, mushrooms are “rich in fiber, selenium, potassium, and copper,” plus “antioxidant compounds that help the body battle oxidative stress linked to tissue damage, chronic diseases and aging.” Find creative and flavorful ways to eat more mushrooms with these 10 recipes.

Ancient Grains

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The term “ancient grains” encompasses several grains that have stayed unchanged for thousands of years. These grains include amaranth, teff, farro, and quinoa. Quinoa is probably one of the most popular ancient grains; it’s known for being loaded with fiber and contains all nine essential amino acids. This grain is a solid source of a variety of B vitamins and minerals such as iron, magnesium, and zinc. Add quinoa to your weekly dinner rotation courtesy of this quinoa bowl with sweet potatoes and kale.

Salmon

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If you haven’t already, it’s time to hop on the salmon train—your entire body (and brain!) will thank you. This fatty fish is full of omega-3 fatty acids and lean protein, so it’s filling, tasty, and extremely good for you. To get a bit technical, Gensler explains that salmon contains two omega-3 fatty acids, “eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which benefit neurological health and cell membranes and can lower blood triglyceride levels.” Keeping triglyceride levels low, LDL cholesterol low, and HDL cholesterol high can reduce the risk of heart disease—and a diet that includes salmon is a smart and delicious way to help you do that. Love spice? Try harissa baked salmon. Love smoked salmon for breakfast? Pile it high on a homemade skillet hash brown.

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