When it comes to maintaining a healthy diet, some nutritious foods often go unnoticed or are outright refused by many individuals. However, these foods offer many health benefits and can be delicious when prepared properly.
Here are 15 healthy foods that are often overlooked but are worth incorporating into your diet for better health and vitality.
Bok Choy
Bok choy is a leafy green vegetable in the cruciferous family known for its cancer-fighting properties. It’s rich in vitamins A, C, and K, calcium, and fiber. Despite its nutritional benefits, some people may be unsure how to cook bok choy or may be deterred by its slightly bitter taste. However, bok choy can be stir-fried, sautéed, or added to soups and stews for a crunchy and flavorful meal.
Tofu
Tofu, made from soybeans, is a versatile and nutritious plant-based protein source. While its bland taste and soft texture may deter some, tofu can be flavored with marinades, spices, and sauces and used in stir-fries, soups, salads, or as a meat substitute in various dishes.
Chia Seeds
Chia seeds are tiny nutritional powerhouses packed with fiber, omega-3 fatty acids, and antioxidants. Despite their health benefits, some may be put off by their gel-like texture when soaked. Chia seeds can be added to smoothies, yogurt, and oatmeal or used as an egg substitute in baking recipes.
Tempeh
Tempeh is a fermented soybean product that’s high in protein, probiotics, and nutrients like iron and calcium. While its earthy flavor and dense texture may not appeal to everyone, tempeh can be marinated and grilled, stir-fried with vegetables, or crumbled and used as a meat substitute in dishes like tacos or chili.
Miso
Miso is a traditional Japanese seasoning made from fermented soybeans, grains, or rice. It’s rich in probiotics, antioxidants, and essential nutrients like vitamins B and K. Miso can be used to flavor soups, stews, marinades, and dressings or added to stir-fries for a delicious umami boost.
Hemp Seeds
Hemp seeds are nutrient-dense seeds rich in protein, omega-3 fatty acids, and essential minerals like magnesium and iron. Some people may be reluctant to try hemp seeds due to their association with cannabis. Hemp seeds are non-psychoactive and can be sprinkled on salads, yogurt, and oatmeal or blended into smoothies for a nutritious boost.
Seaweed
Seaweed is a nutritious sea vegetable rich in vitamins, minerals, and antioxidants like iodine and omega-3 fatty acids. Many may hesitate to try seaweed due to its strong and salty flavor. Seaweed can be enjoyed in sushi rolls, salads, soups, or roasted and seasoned as a crunchy snack.
Edamame
Edamame are young soybeans that are harvested before they fully mature. They are rich in protein, fiber, and essential nutrients like folate and vitamin K. People may hesitate to try edamame due to their association with soy products. Edamame can be boiled, steamed, or roasted and seasoned with salt for a delicious and nutritious snack.
Fermented Foods
Fermented foods like sauerkraut, kimchi, and kombucha are rich in probiotics, which promote gut health and digestion. However, fermented foods are often tangy and pungent, which can be off-putting to some people. Fermented foods can be incorporated into sandwiches, salads, wraps, or as a side dish for added flavor and nutritional benefits.
Beets
Beets are a vibrant root vegetable known for their earthy flavor and impressive nutritional profile. They’re high in fiber, folate, and antioxidants like betalains, which have anti-inflammatory properties. Beets can be roasted, steamed, or grated raw into salads for a sweet and nutritious boost.
Brussels Sprouts
Brussels sprouts are packed with vitamins, minerals, and fiber, making them an excellent addition to any diet. Despite their reputation for being disliked by many, Brussels sprouts can be delicious when roasted with olive oil, garlic, and balsamic vinegar.
Sardines
Sardines are a fatty fish rich in omega-3 fatty acids, protein, and vitamin D. While their strong flavor and small bones may be off-putting to some, sardines can be enjoyed on toast with avocado or incorporated into pasta dishes for a nutritious boost.
Kale
Kale is a nutrient-dense leafy green vegetable rich in vitamins A, C, and K, as well as antioxidants and fiber. While its slightly bitter taste may deter some, kale can be enjoyed in salads, smoothies, soups, or as a crunchy snack when baked into chips.
Lentils
Lentils are versatile legumes packed with protein, fiber, and essential nutrients like iron and folate. Lentils are often overlooked due to their bland appearance. The right seasoning can transform them into delicious soups, stews, salads, or veggie burgers.
Quinoa
Quinoa is a gluten-free grain high in protein, fiber, and essential amino acids. Due to its unique texture, many may hesitate to try it. Quinoa can be cooked as a base for salads and stir-fries or as a substitute for rice or pasta.
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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.