Wellness Ingredients to Look for in the New Year

All things wellness are increasingly on trend. Want to know how to integrate botanicals, herbals and plant-forward practices into your cooking, eating and skin care routines? To help you better rejuvenate mind, body and soul in the new year, we checked in with wellness experts, nutritionists and dietitians for the sought-after ingredients that will be in demand in the coming year.

L-Theanine is in high demand, but interestingly, you may already be taking in this amino acid, which is naturally found in tea leaves. Known for its ability to improve sleep quality, as well as boost mental acuity and mindful alertness, it's kind of like a two-for-one deal. You are granted its benefits when you're asleep and awake. However, the alertness properties largely stem from caffeine, which is also found in tea leaves. Look for black tea and green tea, like matcha. L-Theanine also helps to ease the jitteriness associated with caffeine.

Ashwagandha is an evergreen shrub that only grows in Asia and Africa. It's also an adaptogen, a natural substance thought to neutralize stressors on the body and related adverse effects, like insomnia and low mood. Ashwagandha is typically absorbed by way of a dietary supplement. As a functional alternative, REBBL, a maker of plant-based elixirs and tonics, sells Ashwagandha Spicy Chai, a blended beverage concocted from Assam tea and creamy coconut milk. Ashwagandha is one of several medicinal herbs that have broken into the mainstream. Sales of Ashwagandha increased by 185.2 percent in 2020, according to the American Botanical Council.

The shaggy-looking Lion's Mane may not look like any mushroom you've ever seen, but the health benefits, which include cognitive support and anxiety reduction, make this a mushroom you'll want to get to know. The texture and flavor are described as crab-like, so it should come as no surprise to see Lion's Mane on a brunch menu, served as a vegetarian "crab" cake. "I've even seen mushroom coffee and tea mixes in grocery store shelves," says Christina Barth, an integrative and functional performance registered dietitian in Arizona. Her favorite brand is Four Sigmatic, which makes ground coffee with Lion's Mane.

Rhodiola Rosea is an herb that grows in the cold, mountainous regions of Europe and Asia. According to Daniel Powers of BotanicalInstitute.org, it's "poised for growth as more and more people are looking for natural ways to optimize their brain health." This yellow-flowered plant is photogenic, but it's the roots that are in high demand as adaptogens that help the body resist stress. This rare plant is available primarily as an extract in capsule or tablet form. Tincture drops can also be added to hot tea. Bravo Tea sells Absolute Rhodiola as a box of 20 tea bags.

There is a new focus on grains grown on regenerative farms that promote soil health. Climate conscious grains are leading this hot trend as consumers increasingly look to the "food as medicine" approach as it relates to their health, while simultaneously supporting the health of our planet. Whole Foods Market has predicted that regenerative agriculture would be among the leading food trends. Their latest food trends report calls for an extension of this trend by way of a demand for grains that give back to Mother Earth, like kernza, a sweet, nutty and climate-friendly grain.

Spermidine is an underappreciated nutrient that's said to pack a real punch when it comes to aging. It may even delay aging in humans, according to a 2018 study published in the medical journal, Aging. The study found that absorbing spermidine through the food we eat can reduce cardiovascular and cancer-related mortality, as well as overall mortality. Now, where to find spermidine? A quick walk through the produce section and your cart will be full of spermidine-rich foods, like green peppers, cauliflower and broccoli, as well as soybeans and soy foods, like tofu and edamame.

Many diets have become plant-centric, making it important to have a protein source, like spirulina. This blue-green algae is among the most popular supplements and really does a body good, too. Generally speaking, spirulina helps maintain a healthy immune system, something we all desire right about now. Some research has even suggested that spirulina boosts the production of white blood cells and antibodies that fight viruses in your body. Spirulina can be taken as a capsule or tablet. It's also available as a powder. It's as easy as stirring a spoonful into your favorite fruit smoothie.

Monk fruit is a small gourd grown in Southeast Asia that bears a similarity to a melon. It has become a popular substitute for table sugar in recent years, but few people can pick one out in the grocery store. It has no calories, fats or carbs. The sweetness comes from the juice of the monk fruit. Its's a natural alternative to cane sugar and artificial sweeteners, like aspartame and sucralose. Monk fruit is often tapped as a healthier sugar substitute for dieters. It's also a safe option for diabetics who are closely watching their blood sugar.

Himalayan Tartary buckwheat has been touted as a super nutrition flour, a superfood with more than 100 phytonutrients, which have antioxidant and anti-inflammatory benefits. It helps boost immune function, regulates blood sugar and balances hormones. Big Bold Health makes a flour that can be used to make pancakes, crepes, muffins and pasta, even cinnamon rolls. "I have found that recipes using Tartary buckwheat don't spike my blood sugar," notes Carolyn Cohen, a certified functional medicine health coach in Connecticut and host of the popular Wellness While Walking podcast. "It also doesn't change the flavor profile of my smoothies and treats." Himalayan Tartary Buckwheat is available as an herbal sobacha tea, too.

"Certified regenerative" is very on-trend as more of today's consumers seek out certified regenerative farmed herbs and foods to better support their overall health and well-being. Certified regenerative is a stamp that means an agricultural product was exposed to zero toxic pesticides and created zero waste. Suelo Vivo, a certified regenerative hemp company in Colorado, grows pure-certified, hand-cut hemp flowers that go into their tinctures and capsules for overall health and wellness.

Many wellness ingredients help to heal and care for the body from the inside out, but pearl powder is a wonder for the skin. Pearl powder contains amino acids that stimulate skin cells to produce collagen, as well as promote cellular repair. Pearls are harvested, boiled to remove bacteria, then ground into a fine powder for use in skin care products. Pearl powder can be used orally or topically, like in skin lotions, face masks and finishing powders. According to Giselle Wasfie, founder of REMIX Acupuncture and Integrative Health, "Pearl is known in herbal medicine to calm and relax. It's definitely increasing in popularity because of its 'beauty from within' benefits."

Originally from India, you can find the moringa tree grown in very warm climates around the world, like the Philippines and Jamaica. In the United States, this tree can grow in South Florida and Southern California. The moringa tree is a food source referred to as the "tree of life" for its numerous health benefits. Interestingly, the fruit of the moringa tree has more vitamin C than oranges and more calcium than milk. It also has twice as much potassium as a banana. This superfruit is said to fight inflammation and support brain and heart health. You can eat more than just the fruit, too. Blend moringa powder into your morning smoothies and oatmeal.

Manuka honey is an all-natural nutrient-dense honey that's native to New Zealand, but it's much more than a sweetener. Its antibacterial properties set it apart from everyday bee pollen honey. It's also noted for its antiviral and antioxidant benefits. Manuka honey has been used to soothe sore throats, treat acne and to help prevent tooth decay. The majority of this superfood sold worldwide is ingested. If you choose to purchase manuka honey for its wellness benefits, look for a jar packaged as a medicinal product for daily wellness.

Elderberry has been well-studied as a botanical used to reduce the duration of the common cold. The delicate white flowers and deep purple berries are chock full of antioxidants and immune-boosting vitamins, like vitamins A and C. Some teas and functional beverages incorporate elderberry for its immune system effects, but there can be too much of a good thing. "I'd recommend consumers be cautious with the amount of elderberry they consume raw, as it can cause digestive upset due to the lectins it contains," notes Andrea Paul, MD, a medical advisor to Illuminate Labs, a maker of dietary supplements. "These compounds are deactivated by cooking, so this isn't much of an issue with elderberry tea or syrups."

Basil has long been a kitchen staple, used in sauces, soups and as garnishes. However, Tulsi Holy Basil isn't your typical cooking basil. Holy basil has been shown to bolster wellness in ways that range from lowering blood sugar and cholesterol to easing joint pain and aiding in digestion. This leafy plant is native to Southeast Asia, and is widely considered to be a tonic for the body. It's not just the leaves that have health benefits. The flowers can help treat bronchitis while the leaves can help manage malaria. As an essential oil made from the leaves, you've got a first-rate treatment for insect bites.

Seeds are definitely trending, especially with the rise in nut allergies. A 2017 study on the prevalence of food allergies estimated that 2.5 percent of US children have a peanut allergy. That's a 20 percent jump from reported figures from 2010. Seed snacks, flour and baked goods are all on trend. "Specifically, sunflower and pumpkin seeds will be introduced to more products as nut alternatives that are still a good source of protein and heart healthy fats," notes Holly Klamer, a registered dietician nutritionist in Michigan and frequent contributor to MyCrohnsAndColitisTeam.com.

The fruit of the prickly pear is quite tasty, but it's the prickly pear seed oil that's all the rage for its wellness benefits. Specifically, prickly pear seed oil is noted for its effects on skin health, no matter whether your skin is prone to acne or is very dry. The oil has antioxidants that help prevent skin damage from the sun and aging. Use the oil on its own, as a moisturizer and even as a moisture seal for dry or damaged hair. Such cactus extracts can calm and heal skin redness, as well as serve as a defense against free radicals. For skin care uses, look for "100 percent pure" on the label.

The aronia berry is taking off as the "functional fizz" trend prepares to take hold in 2022. Bubbly beverages are another hot trend that Whole Food Market has predicted in their latest food trends report. One to check out is Shrubbly, a lightly sparkling functional beverage. This beverage is not named after a shrub, but rather an old-time mixer called a "shrub." The aronia berry is used, which has five times the antioxidants of blueberries or cranberries. The medicinal benefits of these deep purple berries have long been touted by Native Americans.

Chlorophyll may be what gives plants their bright green color, but it's also known for its protective properties that help bolster the immune system and reduce inflammation. As humans, we primarily get chlorophyll from food digestion, but heat is damaging, and can sap chlorophyll from cooked foods. It's best to get chlorophyll fresh or frozen. Look to dark green leafy vegetables, like raw kale and raw spinach. You can also get chlorophyll from matcha tea, seaweed and avocados, as well as by way of a pill or liquid that can be stirred into water.