Prepare Thy Grocery List: We’ve Got the Top 10 Superfoods You Should Be Eating in 2023

superfoods list 2023
“Eat Me!” —These Top Superfoods for 2023Unsplash

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I don't know about you, but I'm coming off the holiday season feeling foggy, sluggish, and BLOATED. Between my grandma’s family-famous chocolate peanut butter cookies, glass after glass of mulled wine, and three different forms of potato my mom prepped for Christmas dinner, I exited 2022 belly side up in a full-fledged food coma.

And despite my festive feast being damn near perfect, I can tell my brain and body are begging for the nearest vegetable and gallons of water. So, what better way to kick off the new year than by giving myself some much-needed nutrients with the top 10 superfoods of 2023?! Now, before we get into everything delicious and nutritious, let’s have a quick chat about what exactly makes a food ~super~. According to good ol’ Merriam-Webster, a superfood is defined as “a food that is rich in compounds such as antioxidants, fiber, or fatty acids, considered beneficial to a person’s health.”

With that being said, Registered Dietitian Nutritionist Chelsea Golub, MS, RDN, CDN, wants to remind you that “although these are called ‘superfoods,’ no one food can make or break our health, nor can they cure or protect us from disease. However, a healthy diet can aid in keeping our bodies and minds healthy!” Well put, Chelsea!! Now, let's jump into all the 10 trending superfoods of 2023 that are sure to make waves on your IG feed and FYP over the next few months—some which you might already have in your kitchen!

(BTW, even though my grandma's cookies don’t technically qualify as a superfood, they are super to me <3)

1. Beets

Beets provide hella good nutritional benefits, which means they should def be making an appearance on your plate in 2023. On top of being low in calories, beets are high in fiber which helps stabilize blood sugar levels while aiding digestion. AND beets contain anti-inflammatory properties, explains Golub. You simply cannot ~beet~ this superfood (sry).

Friendly reminder from a Registered Dietitian Nutritionist: Fresh juice is a great way to get micronutrients in your diet, but a lot of fiber is lost once fruits or veggies are juiced. Golub says it is a-okay to drink your fruits and vegetables on occasion. but does recommend eating the whole fruit or veg instead of a juice for the greatest health benefits.

Eat it: Raw, roasted, boiled, steamed, or juiced, beets are a super versatile superfood that you can incorporate into just about any meal. Golub loves to dress up a fresh arugula salad with sweet beets and a bit of creamy goat cheese crumbles. Tbh, I've never wanted a salad so bad until this very sentence.

2. Flaxseeds

This might be a bold statement, but I predict that flaxseeds will trend bigger than avo toast this year. According to Golub, these lil bbs pack in some serious nutrition, including fiber, antioxidants, and omega-3 essential fatty acids that promote heart health. BTW, you can totally sprinkle flaxseeds onto your avocado toast for a trendy (and healthy) best-of-both-worlds breakfast combo.

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Eat it: Breakfast was made for flax seeds (and IHOP). Add some to your overnight oats, top off your morning smoothie, yogurt, or oatmeal with a handful for added crunch, recommends Golub. Also, there are lots of yummy baked goods that contain flaxseed, so put your most recent binge of The Great British Bake Off to use and get that oven preheated to 350°.

3. Fennel

Fennel is THAT bitch. These bulbous babes reduce GI dysfunctions, alleviate pesky indigestion, help improve age-induced memory deficits, AND have anti-inflammatory properties, says Bridgette Becker, Functional Nutritionist and Holistic Health Practitioner at The Ranch Malibu. To add to this veggie's already long and impressive resume, fennel is an anxiolytic, Becker explains, meaning this superfood helps to inhibit anxiety and sleep disorders. To top it off, fennel aids with hormonal changes and sexual function. BRB, running to Whole Foods.

Eat it: Fennel bulbs make for a super versatile side dish that should def be in your weekly dinner rotation. Becker recommends sautéing, roasting, or steaming, for a quick and nutritious daily serving of veg. Oh, and look out matcha, cause fennel tea might just dethrone you as everyone’s fav health drink.

4. Microgreens

Bigger isn’t always better and microgreens (aka “shoots” or the younger version of a vegetable) are here to prove so in 2023. These colorful lil veggies dress up any plate while adding key vitamins and minerals to keep you healthy, says Golub.

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If your New Year’s resolution is to hone that not-so-green thumb of yours, microgreens can easily be grown from the convenience of your kitchen counter. No worries about digging through the garden and getting your fav pants dirty.

Eat it: If you're looking to give your meal some *razzle-dazzle,* microgreens are a garnish that look good AND actually taste good. For a more practical approach, Golub recommends adding these mini greens to your go-to wrap or morning omelet for a boost of vitamins.

5. Basil

Basil is going to be your bae(sil) this year (side note: I know we left “bae” in 2017, along with the dog Snapchat filter and heavy Dipbrow, but I had to make the pun, so sry). This anti-inflammatory herb improves respiratory and immune function, as well as lung vital capacity, says Becker. And it isn’t just the bod that basil is good for – these delish greenies can help ease chronic stress, improve working memory, and boost your mood, Becker adds. ILY bae(sil) <3

Eat it: Be extra fahn-cy by adding a couple basil leaves and lemon slices to your ice water, for some seriously aesthetic hydration. Feeling hungry? Becker recommends using basil as an ingredient in your fav soups, dressings, or sauces to really kick up that flavor a notch.

6. Lemnaceae

Prior to being clued in by Deane Falcone, Chief Scientific Officer at Crop One Holdings, I had never heard of Lemnaceae (TBH, even after consulting Google I am still unsure how to pronounce it properly). But this family of aquatic plants (more commonly known as “duckweed”) is poised to have a major year DECADE. Packed with protein and key nutrients, this fast-growing leaf has long been a staple in Southeastern Asia but might just make its US debut in 2023. According to Falcone, Lemnaceae protein has the potential to rival soy-derived protein. So, who knows, maybe this time next year we will all be asking for duckweed milk in our lattes?

Eat it: Because Lemnaceae is only emerging in Eastern cuisine, you probs won't be able to find it on the shelves of Whole Foods. If you are lucky enough to get your hands on duckweed powder, add a scoop to your morning smoothie for a breakfast that will keep you full til lunch FRFR.

P.S. plz for the love of God, do not eat duckweed from the pond of your local park. You will end up tethered to your toilet bowl, and we do not want that for you, bb.

7. Tiger Nuts

It’s the eye of the tiger, it’s the thrill of the bite! (How many bad '80s music puns can I make!?) On a slightly more serious note, tiger nuts will provide you with more benefits than any sugar daddy ever could. These bad boys (which BTW, are actually considered a tuber and not a nut), aid in satiety and reduce spikes in blood sugar while giving your bod potassium, vitamin C, magnesium, healthy fats, and plant-based protein. Phew, that’s a lot!

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Eat it: As a source of plant-based protein, tiger nuts are a great option for all the vegan babes out there. Chop up a handful and sprinkle on your otherwise boring lunchtime salad. You could also try tiger nuts as a milk alternative or flour, says Golub.

FYI: All my fellow baddies with GI sensitivities should be mindful when eating tiger nuts since they are super high in fiber, recommends Golub. No upset tummies here!

8. Extra Virgin Olive Oil

Extra virgin olive oil has had some bad press over the years, and I, like many, have fallen for the EVOO slander. “We need to remove the idea that fat makes us fat,” says Golub. We also need to remove the negative connotation around the word “fat” in 2023. TYSM <3

Golub is here to remind us that EVOO is a heart healthy fat that provides incredible health benefits including potentially lowering the risk of heart disease and providing the body with lots of antioxidants which help protect our lil cells from harmful free radicals (aka what contributes to aging).

Eat it: EVOO is incredibly easy to add to your diet, and there is a good chance you already have a bottle on hand. Sauté your veggies in a tablespoon of EVOO (bonus points if you choose a veg from this list), zhuzh ‘em up with your fav seasonings, and enjoy! Extra virgin olive oil is also a key ingredient for some of your fav dips and salad dressings—just ask Olivia Wilde.

9. Lemon

Sure, you always order water with lemon because it makes you feel like you belong in a higher tax bracket, but did you realize just how beneficial these sour suckers actually are to a diet?! High in vitamin C and electrolytes, lemons are ah-mazing for your kidneys and liver, says Becker, (which is much needed if you are still recovering from NYE festivities).

Eat it: Obvi, you can add lemon to your water. But why stop there? Becker loves to squeeze fresh lemon juice on steamed veggies then use the rind to make a delish baked good. When life gives you lemons, why not get crafty and use them to make drinks, dinner, and a dessert?

10. Brazil Nuts

“A Brazil nut a day keeps the doctor away.” No really though, just consuming two to three of these superfood bbs provides your body with the daily recommended amount of selenium (aka a mineral that supports your immune system and thyroid health), says Golub. “Brazil nuts also provide healthy fats and are loaded with antioxidants that can have other health benefits as well.”

Eat it: Combine Brazil nuts, dried cranberries, granola, and dark chocolate chips to make a homemade trail mix for your next hiking trip, or ya know, just to munch on while watching Ginny & Georgia.

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