Top 10 Superfoods for 2014

Watch out chia seeds, and look out kale! With each new year comes a new crop of superfoods that grab the spotlight. Here are the top 10 you may hear a lot about in 2014.

1. Beluga lentils

Lentils already sit at the top of the legume pyramid, but the rich black color of these lentils help them stand above the rest. They get their hue from high concentrations of anthocyanins that fight inflammation, cancer, and heart disease. This same hue is found in other colorful fruits, vegetables, and beans; the darker the color, the more beneficial to your health. (Where to find beluga lentils.)

Shichimi Togarashi Pepper2. Shichimi Togarashi

This antioxidant-rich Japanese spice blend is made up of chili powder, orange or tangerine peel, black and white sesame seeds, and seaweed. It is a great new spice to add your dishes, and the ingredients may play a role in lowering your risk for high blood pressure and heart disease. (Where to find shichimi togarashi.)

3. Sesame Seeds

These long ignored seeds are filled with essential minerals including manganese, copper, iron, phosphorus, and 20% of your daily dose of zinc and calcium. Sesame seed consumption has been shown to help lower bad cholesterol, reduce hypertension and stress, and can protect your liver too. Use these tasty little seeds in any baked goods, or enjoy them in a raw organic tahini. (Where to find sesame seeds.)

4. Avocado oil

Avocados are already known as a great source of fiber, vitamins, and protein. They may help lower cholesterol as well as the risk of diabetes, stroke, and coronary artery disease. Avocado oil is also an easy way to add more of this goodness into your diet, and it’s also high in lecithin. Use it in your home dressings, dips, and marinades to benefit from its healthy monounsaturated fats. Because of its high smoke point, it’s safe in cooking. People rave about these potato chips in fact. (Where to find avocado oil.)

bunch of freshly harvested black salsify5. Salsify

Salsify is a root vegetable known as an “oyster plant” due to its taste when cooked. Resembling a parsnip, this lesser-known, low-calorie, high-fiber vegetable can be boiled, mashed, and used in soups and stews, and it’s rumored to help people maintain healthy weight. (Where to find salsify seeds to grow your own!)

6. Coffee

Coffee has got a bad rap over the past few years, but I think most people will agree that it’s back in 2014. New studies show that drinking black coffee in moderation may help in preventing diabetes, certain cancers, and liver disease – and it can also be good for your heart. It is also a great source of antioxidants according to researchers at the University of Scranton. “Americans get more of their antioxidants from coffee than any other dietary source. Nothing else comes close,” states Joe Vinson, Ph.D., the lead author of the study. However, I don’t recommend coffee if you have adrenal issues or get jittery on it. Need help kicking the habit? See these tips. (Where to find fair trade coffee.)

7. Beet juice

Again, vegetables rich in color are very beneficial to your health. And there are few items in the garden more colorful than beets. And beet juice is a good source of inflammation-reducing antioxidants and blood flow-improving nitrates. This powerful and healthy combination promotes brain health, lowers blood pressure, and is an excellent energy booster. (Where to find beet seeds to grow your own!)


8. Canary seeds

More likely to be found in bird feeders than on your plate, this unlikely super food is a gluten-free grain that contains more protein per ounce than most others. Canary seeds are made suitable for human consumption by a de-hulling process that retains their nutrients. (Where to find canary seeds for humans.)

9. Teff

Teff is a gluten-free grain and dietary fiber that can help with blood-sugar management, weight control, and colon health because 20-40% of its carbohydrates are resistant starches. You can substitute teff flour for most baked goods. Here’s a yummy recipe featuring this grain flour. (Where to find teff.)

10. Za’atar

This is a spice blend of sumac seeds, thyme, salt, and sesame seeds from the Middle East. Za’atar  can be sprinkled over a variety of foods including flatbread, yogurt, and chicken to give it a savory flavor. Surprisingly, za’atar is known to reduce your risks of food borne illnesses. (Where to find za’atar.)

Interested in more superfoods?

Check out this round-up I did of my absolute favorites.

What about you?

Have you tried any of these super foods? Curious? Tell us about it in the comments below.


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  1. Love it! Per Nom Nom Paleo – I’ve been obsessed lately with making their mayonnaise recipe with avocado oil. And my energy healer/acupuncturist is always telling me to eat more beets. I think the list is right on! TAhnks

  2. Hi Genevieve, I enjoy your blog so much, like all your vídeos with Griffith and Paloma, and all the information you generously give, thank you for this articule on superfoods, I am certainly happy about coffee I drink it every day!

  3. I am always iffy about ingredients labelled “super foods” as the ideology is always changing. Not very long ago SOY was considered great. Now it’s considered harmful. Eggs too, and Milk has had a big run on and off as a “super food” what about bananas? some say super food others say too many carbs I prefer to think of them all as just FOOD and eat some of everything.

  4. Love it! Per Nom Nom Paleo – I’ve been obsessed lately with making their mayonnaise recipe with avocado oil. And my energy healer/acupuncturist is always telling me to eat more beets. I think the list is right on! TAhnks.

    • Cool! Love Nom Nom Paleo – the blog and their BEAUTIFUL book!

  5. Great list! My husband is Turkish and we have been eating Za’atar forever. It’s so good!

    • Can’t wait to try it! I need some new spices 🙂

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