Certain foods often hog the spotlight in the world of nutrition while others quietly lurk in the background, waiting to be discovered. These unsung heroes are delicious and pack a punch regarding health benefits.
From obscure vegetables to overlooked grains, here’s a list of 15 healthy foods that deserve more attention in your diet.
Swiss Chard
Often overshadowed by its leafy green counterparts like spinach and kale, Swiss chard is a nutritional powerhouse. Rich in vitamins A, C, and K and magnesium and potassium, Swiss chard boasts anti-inflammatory properties and supports bone health. Its slightly bitter flavor mellows when cooked, making it a versatile addition to soups, stir-fries, and salads.
Sardines
These tiny fish are a nutritional goldmine, packed with omega-3 fatty acids, protein, and vitamin D. Despite their small size, sardines are big on flavor and offer numerous health benefits, including reduced risk of heart disease and improved bone health. Opt for wild-caught sardines packed in olive oil for a convenient and nutritious snack or addition to salads and pasta dishes.
Seaweed
Seaweed may seem like a niche ingredient, but it’s worth adding to your diet for its impressive nutrient profile. High in iodine, vitamins A, C, and K, and minerals like calcium and iron, seaweed supports thyroid function and promotes healthy skin and hair. Enjoy it in sushi rolls, salads, or as a crunchy snack on its own.
Lentils
These legumes are a nutritional powerhouse, offering a wealth of fiber, protein, and essential vitamins and minerals. Rich in folate, iron, and magnesium, lentils support heart health, aid in digestion, and help regulate blood sugar levels. With their mild flavor and quick cooking time, lentils are a versatile ingredient in soups, stews, salads, and grain bowls.
Tahini
Made from ground sesame seeds, tahini is a creamy paste with a nutty flavor that adds depth to dishes. It’s a rich source of healthy fats, protein, and minerals like calcium and magnesium. Tahini is delicious and offers numerous health benefits, including improved heart health and bone strength. Use it as a veggie dip, spread it on toast, or incorporate it into dressings and sauces.
Broccoli Rabe
Also known as rapini, broccoli rabe is a leafy green vegetable with a slightly bitter flavor. It’s a nutritional powerhouse packed with vitamins A, C, and K, fiber, and antioxidants. Broccoli rabe supports immune function, aids in digestion, and may even help reduce the risk of certain cancers. Enjoy it sautéed with garlic and olive oil or added to pasta dishes and pizzas.
Kimchi
This traditional Korean dish is made by fermenting vegetables like cabbage and radishes with spices. Kimchi is bursting with flavor and loaded with probiotics, which support gut health and immune function. Additionally, it’s rich in vitamins A and C and antioxidants, making it a nutrient-dense addition to your diet. Enjoy kimchi as a side dish, in sandwiches, or as a topping for rice bowls and tacos.
Pumpkin Seeds
Don’t discard those pumpkin seeds after carving your jack-o’-lantern—they’re a nutritious snack packed with protein, fiber, and essential minerals like magnesium and zinc. Pumpkin seeds support heart health, aid in digestion, and may even help improve sleep quality. Roast them with a sprinkle of salt for a crunchy snack or add them to salads, granola, and baked goods for extra crunch and nutrition.
Kefir
This fermented dairy product is similar to yogurt but contains various probiotic bacteria and yeasts. Kefir supports gut health, aids in digestion, and may help strengthen the immune system. It’s also rich in calcium, protein, and vitamins K and B12. Enjoy kefir alone, or use it as a base for smoothies, salad dressings, and dips.
Sorghum
This ancient grain is gluten-free and packed with nutrients like fiber, protein, and antioxidants. Sorghum supports digestive health, helps regulate blood sugar levels, and may reduce the risk of chronic diseases like heart disease and diabetes. With its slightly chewy texture and mild flavor, sorghum is a versatile ingredient in salads, soups, stir-fries, and baked goods.
Watercress
Often overlooked in favor of other leafy greens, watercress is a nutritional powerhouse with a peppery flavor. It’s rich in vitamins A, C, and K and antioxidants like beta-carotene and lutein. Watercress supports immune function, aids in detoxification, and may even help reduce the risk of certain cancers. Add it to salads, sandwiches, and wraps for a nutritious flavor boost.
Miso
This traditional Japanese seasoning is made by fermenting soybeans with salt and koji fungus. Miso is rich in probiotics and packed with protein, vitamins, and minerals like copper and manganese. It supports gut health, aids in digestion, and may help reduce the risk of chronic diseases like heart disease and cancer. Use miso to flavor soups, sauces, marinades, and dressings for a savory umami kick.
Barley
This ancient grain is often overshadowed by more popular grains like quinoa and brown rice, but it’s worth adding to your diet for its impressive nutritional profile. Barley is rich in fiber, vitamins, and minerals like selenium and manganese. It supports heart health, aids in digestion, and helps regulate blood sugar levels. Enjoy barley in soups, stews, salads, and grain bowls for a hearty and nutritious meal.
Pomegranate
This vibrant fruit is delicious and packed with antioxidants, vitamins, and minerals. Pomegranate seeds are rich in vitamin C, potassium, and fiber, which support heart health, aid in digestion, and may help reduce inflammation. Enjoy them on their own as a snack or sprinkle them over salads, yogurt, oatmeal, and desserts for a burst of flavor and nutrition.
Tofu
This versatile plant-based protein is made from soybeans and is a staple in vegetarian and vegan diets. Tofu is rich in protein, iron, calcium, and essential amino acids. It supports muscle health, aids in bone strength, and may help reduce the risk of chronic diseases like heart disease and diabetes. With its neutral flavor and firm texture, tofu can be used in various dishes, including stir-fries, soups, salads, and sandwiches.
15 Things You Should Never Ever Share With Anyone
While sharing personal information has become increasingly common, it’s essential to recognize that not everything is meant to be shared with others. Some aspects of our…
15 Things You Should Never Ever Share With Anyone
15 Things So Expensive People Are Now Making Do Without
Today’s economy is harsh! The cost of living continues to soar, rendering once-commonplace items unaffordable luxuries for many. From everyday necessities to small indulgences, some simple…
15 Things So Expensive People Are Now Making Do Without
The 15 Hardest Parts of Growing Old That Everyone Refuses to Talk About
Growing old is a natural part of life, but it comes with its own set of challenges that aren’t always openly discussed. From physical ailments to…
The 15 Hardest Parts of Growing Old That Everyone Refuses to Talk About
15 Attractive Qualities That Make A Man Stand Out From The Others
Certain qualities distinguish exceptional men from those who seek recognition, success, and material possessions. Whether it’s their confidence, integrity, or empathy, these traits leave a lasting…
15 Attractive Qualities That Make A Man Stand Out From The Others
Victoria Cornell helps women adopt a positive mindset even when the struggles of motherhood feel overwhelming. Victoria writes for multiple media outlets where she writes about, saving money, retirement, ways to reduce stress with mindset, manifesting, goal planning, productivity, and more.
