The 10 Top Superfoods of 2023

 

Top 10 Superfoods of 2023 as recommended by nutritionists:

Fermented foods

Fermented foods can boost good gut bacteria, which has been linked to help combat depression and reduce the risk of high blood pressure, diabetes and inflammation. Look for fermented foods with live and active cultures with labels that include specific strains such as those found on yogurt, kefir, aged cheeses, sauerkraut and other non-heated fermented veggies, kombucha and tempeh.

Cruciferous vegetables

The cruciferous vegetable family includes broccoli, cauliflower, Brussels sprouts and arugula. They are known for their powerful anti-inflammatory benefits, which may be an asset in the fight against cancer. They are a rich source of folate and vitamins A, C and K, and they are full of antioxidants and phytonutrients.

While all cruciferous vegetables contain the antioxidant sulforaphane, broccoli and broccoli sprouts are most often associated with this phytochemical because they contain the highest amounts. Sulforaphane has been shown to possess anti-cancer properties that may slow tumor growth in multiple types of cancers. A recent study showed that mustard seed may boost the bioavailability of sulforaphane four times more than if eaten alone.

Ginger and Turmeric

Ginger and turmeric are both in the Zingiberaceae family and both are loaded with anti-inflammatory benefits. They are often found together as ingredients in herbal teas. Ginger and turmeric are both among the spices that The US Arthritis Foundation recommends as part of an anti-inflammatory diet for those with arthritis.

Ginger contains the polyphenols gingerol and shogaols, which provide the pungent flavor. These polyphenols can help to improve digestion by stimulating saliva, which can be beneficial for people suffering from dry mouth related to diabetes and other health-related issues. Ginger can improve gut motility, which can reduce nausea and vomiting and may be helpful with side effects related to chemotherapy and pregnancy.

Turmeric contains the polyphenol curcumin, which contributes multiple anti-inflammatory benefits. In fact, curcumin may have a similar effect as NSAIDS (i.e., aspirin and ibuprofen), to treat pain and aches from knee osteoarthritis. Turmeric is often paired with black pepper, which helps to boost its superpower benefits, and black pepper actually helps absorb turmeric — it can increase turmeric’s bioavailability by up to 2,000% — so you can reap the benefits of turmeric’s antioxidant and anti-inflammatory properties.

Berries

Berries have long been associated with skin health since they're a rich source of antioxidants. They are packed with polyphenols that contain anti-fungal and antimicrobial properties. They also contain the flavonoid anthocyanin. Anthocyanins found in berries reduce the risk of heart attack in women as well as help protect against several other diseases including cancer and diabetes. 

In particular, raspberries have a higher fiber count than any of their berry counterparts. They are also low in sugar given their sweet taste — one cup contains only five grams of sugar. Raspberries are also one of the richest sources of ellagic acid, a polyphenol that contains many health benefits, including having neuroprotective properties.

Legumes

Beans are one of the richest sources of fiber. High-fiber diets are associated with better digestion related to improved gut bacteria, better metabolic health due to improved insulin sensitivity and a decreased risk of colorectal cancer. The fiber found in beans, soluble fiber, also works to lower LDL (bad cholesterol) by binding to available cholesterol in the small intestines and carrying it out of the body through elimination rather than being absorbed into the bloodstream. Beans are also versatile that they can be used in sweet and savory dishes. 

Lentils, specifically, have about 120 calories per half cup and 8 grams of fiber. They are low in sodium and saturated fat, making them a heart-healthy choice.

Hemp Seeds

Hemp is one of the few sources of complete plant-based protein, containing all nine essential amino acids that cannot be made by the body. These nutrient-dense seeds do not naturally contain CBD (cannabidiol) or THC (tetrahydrocannabinol) and make a great addition to a healthy diet. The seeds are rich in fiber, vitamin E and minerals including potassium, magnesium, iron, zinc, manganese and copper. Hemp seeds also contain omega-3 and gamma-linolenic acid, an omega-6 unsaturated fatty acid that can help to decrease inflammation. Three tablespoons of hemp seeds provide nearly 10 grams of protein, which is equivalent to a traditional scoop of collagen or plant-based protein powder.

Coffee

According to recent studies, drinking between 1.5 to 3.5 cups of coffee a day is associated with a reduced risk of death compared to people that did not drink coffee. Coffee contains powerful antioxidants, known as polyphenols, that are linked to health benefits. Coffee consumption has been associated with a lowered risk of Parkinson’s disease, type II diabetes and certain types of cancers. In addition, it may enhance exercise performance if consumed 60 minutes before working out.

Coffee is one of the richest dietary sources of chlorogenic acids, which can help your eyes. These nutrients can help prevent vision loss, blindness and glaucoma, as chlorogenic acid stems retinal damage as you age. 

But if you suffer from acid reflux, insomnia or caffeine sensitivity, then it is best to limit or avoid it.

Pomegranate

This bright and festive fruit may help lower blood pressure and cholesterol. The nutrients lie in the seeds of the pomegranate, also known as arils, and the juice.  Pomegranate arils are packed with polyphenol antioxidants that can help combat free-radical damage and fight inflammation and also contain anthocyanin, which has a variety of potential benefits including lowering blood pressure and slowing cancer growth. Recent studies have indicated that the fruit is useful in alleviating symptoms such as inflammation in rheumatoid arthritis patients.

Pomegranate seeds are a good source of fiber, containing four grams per serving. They are rich in potassium and vitamin C and packed with antioxidants.

Dark Chocolate

Cocoa is a rich source of flavanols that may play a role in protecting the heart and combating inflammation. Darker chocolate contains more flavanols than other types of chocolate. Flavanols are associated with a lowered risk of heart disease and that they can improve the cell function inside all blood and lymph vessels including the heart. Studies have also indicated that dark chocolate may contain mood-boosting benefits due to its ability to improve gut bacteria. Most benefit was seen with consumption of chocolate that was 85% dark chocolate. 

Chocolate contains fat, including saturated fat, so while it does have many benefits from the antioxidants, if you eat too much of it, the saturated fat can turn a healthy snack into an unhealthy one. In addition, cocoa is often treated or overly processed, which can result in a substantial loss of flavonols, so look for raw and natural options.

Artichoke

Artichokes are delicious, filling and packed with fiber, protein and phytochemicals that contain many health benefits. Studies show that artichoke leaf extract may lower bad cholesterol (LDL) and triglycerides and may improve liver function in people with nonalcoholic fatty liver disease. Artichokes also contain protein and gut-health-boosting prebiotic inulin. Additionally, they offer other nutrients such as vitamin C, magnesium and potassium.

Loneliness Epidemic

 

The US health authorities are calling for social isolation to be treated as seriously as obesity or drug abuse. 

Now, men have fewer friends than ever. Half of Americans say they experience loneliness. Less than 40 percent said in a 2022 study that they felt very connected to others.

In fact, the trends were already underway well before the Covid-19 pandemic, though living through three years of a public health crisis has likely accelerated them by reducing the size of their social circles.  

A report from the US Surgeon General Vivek Murthy says that social isolation’s effects on mortality are equivalent to smoking up to 15 cigarettes every day. Social isolation (an objective measure of lacking connection to families, friends and community) and loneliness (a subjective measure of feeling disconnected) contribute to a person having a higher risk of heart disease, stroke, anxiety, hypertension, diabetes, depression and dementia, and make people more susceptible to infectious diseases. 

People with stronger social connections are correspondingly less likely to be readmitted to a hospital after being treated for heart failure and they are generally better at managing chronic conditions like diabetes than people who are more isolated. And loneliness is reported to increase the risk of premature death by almost 30% - through health conditions including diabetes, heart attacks, insomnia and dementia. People with a low amount of social connection were more than twice as likely to die. A high level of social connection led people to be 50 percent more likely to survive over a long follow-up period, which averaged 7.5 years across the nearly 150 studies. In addition, people who live alone are twice as likely to die by suicide. 

Indeed, the effects of social connection, isolation, and loneliness on mortality are comparable, and in some cases greater, than those of many other risk factors including lifestyle factors (e.g., smoking, alcohol consumption, physical inactivity), traditional clinical risks factors (e.g., high blood pressure, body mass index, cholesterol levels), environmental factors (e.g., air pollution), and clinical interventions (e.g., flu vaccine, high blood pressure medication, rehabilitation).

Isolation can also lead to a person experiencing a higher amount of stress, which affects mental well-being as well as causing the body to release stress hormones. These hormones can contribute to higher levels of inflammation, which is associated with a wide spectrum of health problems. People with stronger social connections are also more likely to behave in ways that lead to better health: more physical activity, better nutrition and even better management of chronic diseases.

Lack of social connection is also linked to lower academic achievement and worse performance at work. 

Additionally, the individual health effects ripple out into the broader community. Communities with higher social capital — which can be linked to family structure and involvement, trust in community institutions, popularity of volunteerism, levels of participation in political discussions and voting efforts, and cohesion among community members — experience better health, have less disease and lower all-cause mortality than those with less so-called social capital. They are better prepared for natural disasters and experience less violence.

One study found that a 10 percent increase in the number of people in an area who say they feel connected to others was associated with an 8 percent drop in all-cause mortality. A county-level analysis of deaths during the Covid-19 pandemic found that lower levels of social capital were associated with a higher number of cases and deaths from COVID-19 infection.

Loneliness is subjective, and the report notes that a certain amount of solitude, even undesired solitude, can help people become more resilient. But more objective measures also reveal a country in which people are increasingly isolated from one another. 

In the 1970s, almost half of Americans (45 percent) said they could generally trust other people. Today, less than a third say the same. The amount of time that Americans say they spend alone every day had risen by nearly 30 minutes from 2003 to 2019 and increased another 20-plus minutes in 2020, the first year of the pandemic, which amounted to almost an additional full day of solitude over the course of a month. The amount of time that young people (ages 15-24) spend with their friends in person dropped by nearly 70 percent from 2003 to 2020, as long-running trends got worse when the pandemic set in. Half of the country says they have three or fewer close friends, double the number from 1990. Just 16 percent of Americans say they feel very attached to their local community.

The causes for this increasing isolation are complex. People are less likely to get married and are having fewer children. Americans are much less likely to belong to religious organizations, a historical source of community connection. These are legitimate lifestyle choices.

Other risk factors for loneliness include being a racial or ethnic minority or experiencing discrimination, having a lower income, and living alone. Being in poor physical or mental health is also associated with more isolation, suggesting a feedback loop in which loneliness not only contributes to poor health but perpetuates it. The percentage of households that comprise a single person living by themselves has doubled from 1960 to 2022. 

The role of technology in fostering loneliness has been scrutinized lately. Social media can create opportunities for people to connect with others, but it can also exacerbate loneliness. People who spend more than two hours a day on social media or who are the targets of online harassment report feeling more isolated from other people. 

Surgeon General Vivek Murthy said that there "are steps we can take as individuals", such as spending 15 minutes with loved ones, avoiding distractions such as devices while speaking to people, "and looking for ways to help one another". 

"Service is a powerful antidote to loneliness," he said. "These can all help".