6 foods poised to become the next superfoods, according to RDs

More superfoods to stock up on!

Healthy eating can feel extra efficient when you’re packing superfoods—that is, foods with multiple nutritional benefits, such as high levels of vitamins, minerals, fiber, or antioxidants. And while superfoods aren’t clinically defined by any official body of superfood decision makers, that can be a good thing – these are ingredients nutritionists select for their nutritional and health superpowers. They are foods that easily fit into our diets and recipes and can be consumed regularly. Foods like kale, blueberries, and fermented ingredients are already widely accepted as superfoods (there’s a reason you see Greek yogurt and miso in just about every healthy recipe), but there’s a lot more to include in your diet. Here are some ingredients that registered dietitians believe are poised to become the superfoods of 2023.

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“This plant-based protein is gaining popularity and showing up in a plethora of foods from chips to pasta,” says Amy Gorin, MS, RDN, owner of Plant Based with Amy in Stamford, CT. “Lentils provide cholesterol-boosting fiber and nourishing protein, in addition to folic acid, magnesium and iron.” Lentils are easy to cook as soups and hearty bases for meals, and can also be purchased canned or pre-cooked and packaged for even easier consumption. Different types of lentils, such as red, green, and French, offer different flavors and texture, so you can include lentils in your diet regularly without getting bored.

Related: The 30 Healthiest Foods to Eat Every Day

Beef liver

“Beef liver is truly nature’s ultimate superfood and true multivitamin, containing essential vitamins and minerals in a bioavailable form that is easily absorbed and recognized by the body,” says nutritionist Michaela Clauss. “Beef liver can be consumed whole, or as dried beef liver capsules. It contains many important nutrients such as vitamins A, D, E, K, B12 and folic acid, and minerals such as copper and iron, which provide the body with the resources it needs to naturally detoxify, support hormone balance and good thyroid support. function. Vitamin A is essential for producing the youth and anti-stress hormones we all want and need, yet most people are deficient in vitamin A.” Beef not your thing? Try chicken liver, which you can enjoy as a pate or traditional Ashkenazi chopped liver, or if you’re up for it, treat yourself to foie gras – goose liver – occasionally.

Medjool dates

“Medjool dates are fresh fruit with a caramel-like flavor, making them perfect for satisfying any sweet tooth. As a dietitian, I love how they’re filled with potassium, iron, and satiating fiber with no added sugar,” says Mackenzie Burgess, RDN. “You can enjoy them on their own, stuff with peanut butter, or mix into a creamy milkshake.”

Related: Why Snacking On Dates Is The Smarter, Healthier Way To Satisfy Your Sweet Tooth

Himalayan Tartary Buckwheat

“As an eco-dietitian, I believe that food is truly super when it supports not only the health of our bodies, but the health of the planet as well,” says Mary Purdy, MS, RDN, a nutrition and sustainability consultant at Big Bold Health. “With many current environmental issues and concerns surrounding our fragile food system, we need crops that are both nutritious and resilient. I place foods like the hardy and genetically diverse Himalayan buckwheat in this category. Not only is this “fruit seed” rich of fibre, minerals and powerful protective polyphenols that support a healthy immune system, it is a drought-resistant crop that can be grown in poor quality soil, at low temperatures and at high altitudes.”


“This lesser-known grain has a nutty flavor and is made from wheat groats that have been precooked, dried, and ground,” says Gorin. “Bulgur has a nutty taste. Per cup, cooked, you get an excellent amount of protein and fiber: 6 grams of protein and 8 grams of fiber. You also get a lot of minerals, including vegetable iron.” Use bulgur in place of rice, quinoa, or farro in a variety of recipes. You can also sprinkle it on a salad or make a bulgur paste.

Related: We know whole grains are good for you, but these 11 are the healthiest

Hemp seeds

“This plant-based protein is a complete protein, meaning it contains nine essential amino acids,” says Gorin. “Three tablespoons provide nine grams of protein! Hemp seeds are a great addition to everything from homemade energy bars to a smoothie bowl topping.” A packet of hemp seeds can go a long way all day, sprinkled on yogurt, salads, egg whites, pastas and more. You can even sneak them into a peanut butter and jelly sandwich or sundae to add health benefits to a treat.

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