Superfoods spotlight: Why salmon, legumes, and mushrooms lead in 2024

Close to 600 dietitians participated in the annual survey, which highlighted the top 10 superfoods, the most nutritious food products. The list includes some favourites and some new items. Interestingly, three well-known and easily accessible products have pushed trendy plant-based milk and algae off this year's list.

The term superfoods does not have a clear definition. It describes specific products and drinks that are natural, unprocessed, and exceptionally rich in essential nutrients, providing significant functional health benefits. Dietitians decided to point out which known superfoods deserve the most recognition.

Pollock Communications and Today's Dietitian surveyed 564 dietitians in the annual study "What's Trending in Nutrition." The results list the 10 most nutritious and increasingly popular food products. Among them are:

1. Fermented Products
2. Berries
3. Grains, Seeds, Nuts
4. Avocado
5. Nuts
6. Green Tea
7. Legumes
8. Mushrooms
9. Ancient Grains
10. Salmon

Mushrooms, salmon, and legumes were absent in last year's ranking but have now stormed into the top 10, knocking out trendy plant-based milk and algae. Dietitians explain why these three products deserve our attention.

Legumes are a source of complex carbohydrates that provide long-lasting satiety and help avoid sudden drops in energy. They contain plant protein, iron, magnesium, folate, potassium, and soluble fibre, which helps control cholesterol levels in the blood. Many people are concerned that eating legume seeds will cause unpleasant bloating and gas. However, starting with small portions and gradually increasing them while remembering to drink more water can help. It's worth noting that regular legume consumption improves metabolic health.

Mushrooms have long been considered a valueless product with only culinary significance. However, they contain an impressive profile of potent micronutrients and plant compounds. These include vitamins and minerals that support cognitive functions and boost immunity, such as vitamin A, several B vitamins, and vitamin D. Additionally, mushrooms are rich in fibre, selenium, potassium, and copper, as well as antioxidants that help the body combat oxidative stress associated with tissue damage, chronic diseases, and aging.

Salmon made it to the list of the healthiest products due to its protein content and essential omega-3 fatty acids. Omega-3 fatty acids, specifically eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), positively affect neurological health and cell membranes and may lower triglyceride levels in the blood. It is worth emphasizing that the fish should come from sustainable sources.