New Decade. New Diet! A new lot of superfoods are looking to have their moment in the new year. While some have been lauded for their health benefits for decades others are only recently gaining recognition. Here’s our curated list of 10 nutrient-packed grains, herbs, seeds and produce for 2020 along with a few tips on how to incorporate them into your diet.

1.Chia seeds

What makes Chia seeds a superfood? They deliver a massive amount of nutrients with very few calories. They are an excellent source of omega-3 fatty acids (helps to raise HDL cholesterol, the "good" cholesterol), rich in antioxidants, and provide fiber, iron, and calcium.

Chia seeds are super easy to add to your diet. They don't need to be ground like flax seeds, which makes them much easier to prepare. They can be eaten raw, soaked in juice, added to porridge, smoothies or sprinkled on top of cereal, yogurt or rice dishes.

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2. Pumpkin Seeds

Pumpkin seeds, fondly called ‘pepitas’ may be small but they are packed with valuable nutrients. Pumpkin seeds are rich in antioxidants, iron, zinc, and magnesium.

In many countries, they're a popular snack that can be eaten either raw or roasted, salted or unsalted. Besides eating them on their own, you can add them to smoothies, greek yogurt, salads, and even fruit bowls.

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3. Hemp Seeds

Featuring a nearly perfect balance of omega 3 to omega 6, along with iron, vitamin E, and all of the essential amino acids, hemp seeds are said to be the most nutritionally complete food source in the world.

Serving as a great source of plant-based protein, these seeds may be eaten whole or shelled, raw or toasted. The nutty flavor of hemp seeds makes them a great companion for both savory and sweet dishes.

4. Dried Nettle

Nettle has been a staple in herbal medicine since ancient times, offering a variety of vitamins, minerals, fatty acids, amino acids, polyphenols, and pigments — many of which also act as antioxidants.

Dried Nettle leaves make for a delicious herbal tea. Nettle can also be cooked and added to soups, stews, smoothies, and stir-frys. Its taste and texture make it a good substitute for spinach and basil.

5. Quinoa

The super grain quinoa offers a double punch of nutrition, being both high in fiber and in protein. In fact, it contains more protein than any other grain while also packing in iron and potassium. This superfood is classified as whole grain and is naturally gluten-free.

Quinoa cooks up like rice and has a mild, nutty flavor complimented by a light fluffy texture. It can be incorporated into your diet in a number of ways whether you use it to make your breakfast porridge, add it to your fresh salads and buddha bowls or use it as a daily substitute for white rice.

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6. Moringa leaf powder

Moringa powder has been used in traditional Indian medicine for thousands of years! Yet it’s only recently been coined a ‘superfood’ by the west.

Derived from naturally dried moringa leaves, the powder is touted for its ability to lower blood sugar and reduce inflammation. The leaf powder contains high levels of vitamins, proteins, and minerals. Using moringa couldn't be easier - just mix 1-2 teaspoons into any dish or drink that could benefit from a sprinkling of spinach greens. The easiest way to think of it as seasoning - so just use it as you would any other green herb or seasoning.

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7. Jowar

One of India’s newly touted superfoods that have been around for centuries. A healthy substitute to all-purpose flour, Jowar is grown abundantly across India. Jowar is not only rich in fiber but also serves as a great source of protein. Gluten-free and high in nutrients, there are multiple ways you can include Jowar in your diet whether it’s making jowar rotis or using the millet for upma or halwa.

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8. Pomegranate seeds

Pomegranate seeds are different from arils, which are the sweet juice-filled pulps pomegranate is known for.

Pomegranates are rich in vitamin C, potassium, and fiber. The majority of that fiber, however, is found in the white seeds hiding beneath the pockets of juice. It contains 48 % of the recommended daily vitamin C intake, important for a variety of health functions! Pomegranate seeds also contain a high number of antioxidants, which help protect the body against inflammation

Pomegranate seeds can be enjoyed on their own as a healthy snack or garnished on top of salads, oatmeal or smoothies.

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9. Flax seeds

Flax seeds are tiny nutritional powerhouses packed with fiber, omega-3 fatty acids, B vitamins, and antioxidants. We only need a few teaspoons of seeds a day to benefit from their healthfulness, and thankfully, finding ways to work them into our daily meals is a breeze.

Whole flax seeds are a great addition to homemade crackers or granola while ground flax seeds can be added to just about anything whether its salads, yogurts or smoothies.

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10. Mustard Greens

Recently coined as the ‘new kale’, Mustard greens are packed with energy-boosting nutrients. These greens are a delicious source of calcium, magnesium, folic acid and vitamin K. Their zesty, peppery flavor makes them a delight to cook with.

Try swapping in mustard greens for other leafy like spinach or kale. Sauté in olive oil with garlic and some chili flakes. You can also braise them, which makes mustard greens soft and silky while maintaining their structure and some of their pungency.

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