8 Superfoods Dietitians Say You Should Be Eating Now

Although "superfoods" aren't an official category of foods, the term can help you identify foods that are exceptionally high in essential nutrients. Often, these items are packed with noteworthy compounds such as antioxidants, ant-inflammatory fats, or fiber—or sometimes, all of the above. And while superfoods are technically "super" no matter the month or year, some tend to become particularly trendy as the interests and needs of consumers change. 

We asked registered dietitians to share what they consider the best superfoods of the moment, why they’re so healthy, and tips for preparing them.

Avocados

The love for avocados will continue well into 2023, according to dietitians. The fruit's popularity can be linked to the growing awareness of healthy fats among consumers, says Megan Ostler, MS, RDN. "Avocados are a unique fruit because they’re not only high in unsaturated fat, but also fiber and a [bit of] protein," she says. This combination of fat, protein, and fiber makes them extra filling and great for heart health, she adds. Creamy avocados are also an impressive source of potassium, vitamins C, E, and K, and B vitamins like folate, according to Joanna Foley, RD. 

Of course, when it comes to avocado recipes, you’re not limited to guacamole and avocado toast. Dice an avocado into a salad or grain bowl, layer it on a sandwich, or use it as a soup topper, says Foley. And avocado is also delicious blended into a smoothie for an extra creamy drink, she says.

Berries

If there's one superfood that has stood the test of time, it's berries. Berries are expected to remain popular in 2023 as people continue to seek natural, nutrient-dense foods, says Allyson Brigham, registered dietitian at Los Robles Hospital in Thousand Oaks, Calif.

Think beyond the usual strawberries, raspberries, and blueberries, and consider acai and goji, which are packed with antioxidants and anti-inflammatory compounds, says Brigham. They're also rich in fiber, a nutrient required for digestion and heart health, says Foley.

"You can enjoy berries on their own, as a topping for salad or yogurt, [or] mixed into a smoothie or oatmeal," says Foley. For something different, make a chilled berry soup or sweet berry pizza.

Cruciferous Vegetables

"Cruciferous vegetables, such as broccoli, cauliflower, and kale, are popular in the media, [thanks to their] potential anti-cancer properties," says Cindy Chou, RDN, chef, registered dietitian, and founder of Cancer Nutrition in a Bowl and The Sound of Cooking. However, other types of cruciferous vegetables, like daikon radish, bok choy, napa cabbage, and Taiwanese cabbage, are starting to gain popularity.

Traditionally eaten in many Asian cuisines, these cruciferous vegetables can be used in myriad ways. Try adding them to salads or soups, stir-frying them as a side dish, or enjoying them pickled or grilled, says Chou. “Sturdier cruciferous vegetables, like daikon, work especially well in soups, [while the leafy varieties] can be stir-fried or quick-pickled,” she says.

Pistachios

The year 2023 will see an increased interest in pistachios, says Valerie Agyeman, RD, women's health dietitian and founder of Flourish Heights. This is due to research that continues to highlight the nut’s incredible health and nutritional benefits, she says. Additionally, pistachios are a complete protein, making them an excellent option for those who follow a vegan or vegetarian eating routine (or want to eat more plants in general), says Agyeman. "They’re [also] packed with other key nutrients like folate and vitamin B6," she adds.

As with most nuts, pistachios are easy to add to recipes. "They work in sweet and savory dishes like muffins, in pesto, or as a crust [in] a fish dish," says Agyeman. "Lately, I’ve been noticing them in ice creams, plant milks, and lattes. They’re definitely having [a] moment."

Pulses

Pulses, or the seeds of legume plants, include beans, lentils, and peas—and they're slated to be a top superfood in 2023 due to their sustainable nature and low carbon footprint. Agyeman says pulses will shine as more consumers strive to make better choices for their health and planet. 

From a nutritional standpoint, pulses certainly deserve their “superfood” title. They’re chock-full of plant-based protein, folate, fiber, healthy fats, and iron, according to Harvard Health Publishing. “Add your favorite beans or lentils to salads, toast, pasta, soups, and soups for a nutritional boost,” says Agyeman. 

Seaweed

Seaweed, like kelp and nori, will make a splash this year, says Chou. Also known as sea greens or sea vegetables, seaweed is a traditional component of many Asian cultures, including Chinese and Japanese cuisine. The food boasts a unique salty and savory umami flavor, says Agyeman. Plus, it’s rich in important nutrients, including fiber, protein, antioxidants, and iodine, which is necessary for optimal thyroid function. 

Much of seaweed’s growing popularity is due to its sustainable nature, an increasingly important concern among many consumers. In the sea, seaweed can absorb carbon dioxide, release oxygen, and provide habitats for aquatic creatures. It can even be used as fuel, animal feed, fertilizer, and a plastic substitute, according to the Food and Agriculture Organization of the United Nations.

If you’re new to seaweed, you’ll be glad to know that it’s a versatile food. According to Agyeman, it can be eaten as flakes on top of grains, as a powder blended in smoothies, or as sheets in savory soups. You can even use seaweed flakes to upgrade your next bowl of guacamole.

Seeds

“Awareness of the increasing prevalence of nut allergies has [caused] many people to turn to seeds, which provide a similar nutritional profile to nuts,” says Foley. This includes foods such as chia seeds, flax seeds, and pumpkin seeds, all of which contain unsaturated fats, plant-based protein, and fiber. 

Try adding seeds to trail mixes, granola, smoothies, baked goods, or salads for an extra crunch. There's an increasing selection of seed butters available in stores; you can now find creamy nut butter alternatives made of sunflower seeds, pumpkin seeds, sesame seeds, and even watermelon seeds.

Sorghum

"We know that whole grains are a great addition to a balanced diet, thanks to the fiber and antioxidants they provide," says Lauren Manaker, MS, RDN, LD. But as consumers continue to prioritize sustainability, more eco-friendly options—like sorghum—will take centerstage. Sorghum is a gluten-free circular grain that's popular in many African dishes, says Manaker. It is resistant to both heat and drought, requiring 30 percent less water than comparable grains, she says.

To enjoy more of this superfood, use it as you would any other grain. Toss it in salads, serve it with your go-to protein, or use it to add bulk to soup or chili.