That’s why we tapped some registered dietitians to cut through the fat by sharing which top trending superfoods are actually good for you. Their recommendations—from modern takes on mushrooms to unexpected plant-based protein sources (watermelon seeds?!)—are a tasty new way to infuse your meals with disease-battling phytonutrients and other plant chemicals, stacking the odds of better health in your favor. And the benefits don’t end with the pumpkin itself. Pumpkin seeds are packed with nutrients, like amino acids, protein, magnesium, and zinc. Who doesn’t love a multitasker? Mushrooms contain antioxidants plus impressive amounts of immune-boosting vitamin D and selenium, says Megan Meyer, PhD, director of science communication for the International Food Information Council. Selenium, she says, “can help detoxify some cancer-causing compounds in the body.” And a 2019 study in the Journal of Alzheimer’s Disease found that seniors who eat more than two servings of mushrooms a week may have a 50 percent reduced risk of mild cognitive impairment. Like other members of the Brassica family, caulilini contains phytochemicals called glucosinolates, “anti-inflammatory power nutrients that may help reduce certain types of cancers and improve heart health,” Bazilian says. Cruciferous veggies are also high in sulforaphane, phytochemicals that have been shown to help interrupt the progression of cancer cells. And unlike the giant head of cauliflower currently occupying your produce drawer, this tender veggie requires no chopping, meaning less prep work. “We tend to eat beans in the evening, with dinner, but snacking beans are a great way to spread protein throughout the day, which allows our body to use it more efficiently while helping with satiety between meals,” says Leslie Bonci, RD, MPH, owner of Active Eating Advice in Pittsburgh. Beans have been tied to a reduced risk of everything from heart disease to diabetes in multiple studies, and they’re a dietary staple in regions of the world where people live the longest. That makes sense: Across the board, beans and legumes are generous sources of protein, fiber, complex carbs, and phytonutrients, compounds that may help protect against the effects of aging. Snacking beans are great to enjoy on the go, but they add texture to salads and cheese plates too. The next time you’re in the bean aisle, seek out these nutrient-dense options: Lupin beansRoman Empire soldiers reportedly relied on these big, hearty yellow beans for sustained energy during battle. With a buttery, savory taste and a meaty texture, lupins have twice as much fiber as edamame, almost 50 percent more protein than chickpeas, and 80 percent fewer calories than almonds. Fava beans (broad beans)These lima bean doppelgängers are excellent sources of folate. Pregnant women need this vitamin to reduce the risk of certain birth defects, and everyone needs it for optimal blood circulation. “Seeds carry the ingredients needed to create a new plant, so they tend to be incredibly nutrient-dense,” Field explains. “They offer a nice dose of protein—about 8 grams per ounce, on par with one egg—plus fiber and antioxidants.” Thanks to the appetite-satiating protein and fiber (and the portable size), seeds are ideal for healthy snacking. They also pack a lot of key minerals into their tiny package, most containing brain-protective omega-3 fatty acids. And they can be a safe alternative for folks with nut allergies, Field says. (They’re also gluten-free, vegan, and Paleo if any of those diets are your jam.) The following seed varieties are unexpected superfoods that are growing in popularity: Watermelon seedsMom warned you not to swallow them as a kid, but watermelon seeds are a stellar source of magnesium (good for blood pressure), have more protein per serving than peanuts or almonds, and are loaded with fiber (14 grams per ounce—that’s about the amount in 25 prunes, so go easy!). Sacha inchi seedsWith a roasted soybean flavor, sacha inchis (hailing from South America) are loaded with brain-supporting alpha-linolenic acid, an omega-3 similar to the type found in salmon. “Prunes contain micronutrients, including potassium, boron, and vitamin K, that work together to protect bones,” Bonci says. Combined with compounds called polyphenols, “these nutrients help inhibit the bone breakdown that occurs with age.” Eating six prunes a day was enough to slow bone-cell turnover in postmenopausal women, according to a small but promising study in the Journal of Medicinal Food. Researchers are currently looking at whether the bone-strengthening benefits extend to younger women. Prunes are even being studied as a way to prevent bone-mass loss among astronauts in space. Choline is a nutrient that is similar to B vitamins. “It’s essential for preventing neural tube defects during a baby’s development and plays a role in the development of the hippocampus, which is the memory center of the brain,” explains Largeman-Roth. This nutrient is also responsible for delivering omega-3 DHA throughout the body. Choline is found in egg yolks, chicken liver, wheat germ, soybeans, cauliflower, broccoli, and pork chops. Omega-3 DHA is primarily found in fatty fish such as salmon and herring, as well as algae. “On average, kids are only getting 20 percent of the recommended amount of DHA per day and only two-thirds of the amount of choline they need.” Since the foods that are rich in these nutrients aren’t necessarily kid-friendly foods, it makes sense to add choline and omega-3 DHA to foods that kids do like, which is what we’ll be seeing in 2020.
