Superfoods are nutritional powerhouse foods packed with vitamins, minerals, antioxidants, healthy fats, fiber and other beneficial nutrients. Eating more superfoods is an easy way to supercharge your diet.

In recent years we’ve seen a huge rise in the popularity of superfoods. New and trendy superfoods constantly emerge as health researchers discover benefits of little-known functional foods.

Ancient Grains Gain Popularity

**Ancient grains** refer to whole grains that have remained largely unchanged over the last several hundred years. They have recently surged in popularity. Consumers appreciate them for their nutritional qualities as well as their rich history.

Popular ancient grains showing up more often in recipes and on restaurant menus include:

Quinoa

* High in protein and fiber
* Gluten free
* High amounts of iron, magnesium and potassium

Amaranth

* Good source of protein, fiber, magnesium, iron, and calcium
* Naturally gluten free

Teff

* Nutrient dense grain from Ethiopia
* High in protein, fiber, iron, calcium and thiamine

Farro

* Italian wheat grain
* High fiber and protein content
* Rich in B vitamins

The science backs up the recent hype about ancient grains. Researchers have found them to be more nutritious than modern refined grains. Their growing popularity shows no signs of slowing down.

Plant Proteins Muscle Their Way In

Another food trend that looks like it’s here to stay is the shift toward **plant-based protein** sources. Plant proteins have gone mainstream in recent years with meat reduction and vegetarianism/veganism movements.

The spotlight extends beyond popular plant proteins like beans, lentils and tofu. Trendy plant protein alternatives gaining ground include:

Pea Protein

* Neutral flavor
* High protein content
* Hypoallergenic

Hemp Seeds

* Good source of omega-3s and omega-6s
* High in protein and fiber
* Easy to add to foods

Nutritional Yeast

* Umami, cheesy flavor
* Protein packed
* Source of B vitamins

Early skepticism of these novel protein sources replacing animal proteins like whey protein has faded. The market for meat and dairy alternatives continues expanding. Plant proteins appear poised to become dietary staples rather than obscure health products.

“It’s Alive!” – Probiotic and Fermented Foods

Your gut contains trillions of microorganisms that influence your overall health. Optimizing this gut flora with **probiotics and fermented foods** now features prominently in nutrition strategies.

Yogurt and kombucha – once considered strange health foods – now seamlessly fit mainstream food culture. Expect the selection of probiotic and fermented options to continue diversifying. Up and coming choices include:

Miso

* Japanese seasoning made from fermented soybeans
* Contains probiotics
* Umami flavor enhancer

Sauerkraut

* Provides healthy bacteria for your gut
* Naturally high in sodium
* Tangy complement to heavy dishes

Beet Kvass

* Promotes healthy digestive system
* Made from beets, whey and salt through lacto-fermentation
* Earthy, saline flavor

More research substantiates connections between your gut microbiome ecosystem and whole-body health. Companies now offer personalized probiotic formulations claimed to address specific health conditions. This customized approach likely represents the next phase in probiotic supplements and functional foods.

Redefining “Healthy Fats”

For years consumers avoided dietary fat in pursuit of weight loss and health. Experts now recognize that certain fats provide health advantages. These “healthy fats” stand poised to claim an elevated position in our diets.

**Monounsaturated fats** and **polyunsaturated omega-3 fatty acids** rank among the recommended healthy fats to prioritize. Food sources gaining traction because of their rich concentrations of beneficial fats include:

Avocados

* High in monounsaturated fat
* Improve cholesterol profiles
* Help absorb fat soluble antioxidants

Chia Seeds

* One of the richest plant sources of omega-3s
* Provide fiber, protein and antioxidants
* Versatile to incorporate into recipes

Walnuts

* Among the best nut sources of omega-3s
* Improve arterial function
* Help reduce systemic inflammation

These selections represent just a sample of trendy superfoods making names for themselves in health and wellness circles. Given the copious research demonstrating their benefits, these functional foods likely deserve a regular place in your dietary rotation.

Incorporating cutting edge superfood ingredients into recipes and meals provides an easy method to upgrade your nutritional status. As science continues elucidating connections between diet, gut health and disease, expect inventive new superfoods to emerge. But don’t forget to eat your avocados and ancient grains in the meantime.