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We’ve been hearing about superfoods for some years. They are food products and groups that can be massively beneficial to our health. From superfood salads on restaurant menus to entire supermarket aisles dedicated to getting healthy, these foods (named superfoods because they’re much higher in nutrients than they are in calories) are essential parts of a healthy diet. You can also supplement your superfoods and buy organics online.

Which foods should we be eating? Here are our picks for 2019’s hottest superfoods.

Golden Berries

Golden berries are an amazingly versatile fruit being hailed as the ‘new acai.’ Hailing from North Africa, they can be used in salads, eaten raw, or turned into a jam or chutney. They’re packed with vitamin C, beta-carotene, and fiber and have documented anti-inflammatory properties. They’re great for the digestive system, too.

Kiwi Fruit

Both green and golden varieties of kiwi are full to the brim with vitamins and nutrients – vitamin C, antioxidants, fiber, and potassium. Eat them whole, add them to salad, or top a healthy dessert with a few slices.

Watermelon Seeds

Surprisingly, these tiny seeds are packed with protein – 10 grams in a single ounce. They’re also full of fiber and iron, so stop spitting them out. They’re really, really good for you. Plus, watermelon is delicious and refreshing! What a bonus.

Sprouted watermelon seeds are a great option, or you can sprout your own if you’re feeling adventurous. Eat them on their own, or add them to any food you’d usually add nuts and seeds to, such as cereals, stews or soups, or as a garnish for salads.

Fermented Foods

Digestive health remains at the forefront of clean eating conversations, and fermented foods such as kimchi and live yogurt have been proven to keep our guts moving. These foods can also reduce inflammation in the gut and offer a natural method of detoxing.

Cassava

Also known as yuca or manioc, cassava is a root vegetable native to South America. In the US, we have a slightly different version – tapioca. Full of fiber, potassium, and vitamin C, cassava can be used instead of root vegetables, mashed, or even as flour in gluten-free cakes and pastries. You can also soak tapioca pearls in milk to make a tasty alternative to rice pudding.

Farro 

A supergrain similar to quinoa, farro is a healthy alternative to rice that contains zinc, magnesium, and B-vitamins. You can use it in salads, as an accompaniment to a main meal, or in baking. It’s slightly higher in carbohydrates than quinoa, but also contains more calcium. It’s important to note that farro is derived from wheat, and therefore isn’t suitable for gluten-free diets.

Hemp Seeds and Hemp Oil 

Hemp seeds and help oil are rich in essential omega-3 and omega-6 fatty acids, neither of which are produced naturally by the body. They also contain fiber, calcium, magnesium, zinc, and potassium. You should eat the seeds raw, and choose unrefined, cold-pressed oils as heat can destroy the nutrients. Sprinkle onto cereal, blend into a smoothie, or simply eat as a snack.