In the quest for a healthy diet, many people gravitate toward popular superfoods while overlooking equally nutritious options. Underrated healthy foods can be just as beneficial, offering unique nutrients and variety. Expanding your food horizons can enhance your meals and provide a broader spectrum of nutrients. In this article, we’ll explore 10 underrated nutritious foods that deserve a spot on your plate, along with their health benefits and easy ways to incorporate them into your diet.
Add These 10 Underrated Healthy Foods to Your Diet
1. Beets
Why They’re Nutritious: Beets are rich in vitamins A and C, folate, and antioxidants. They can help lower blood pressure and enhance athletic performance by improving blood flow.
How to Use Them: Roast them, pickle them, or blend them into smoothies for a natural sweetness.
2. Kefir
Why It’s Nutritious: Kefir is a fermented dairy product rich in probiotics, making it excellent for gut health. It’s also high in protein, calcium, and vitamins B12 and K2.
How to Use It: Enjoy kefir on its own, add it to smoothies, or use it as a base for salad dressings.
3. Seaweed
Why It’s Nutritious: Seaweed is packed with iodine, fiber, and antioxidants. It supports thyroid health and adds unique flavors to dishes.
How to Use It: Incorporate varieties like nori, dulse, and wakame into soups, salads, or snacks.
4. Sardines
Why They’re Nutritious: Sardines are nutrient-dense, providing a high concentration of omega-3 fatty acids, protein, and essential vitamins like B12 and D.
How to Use Them: Enjoy them straight from the can, add them to salads, or mix them into pasta dishes for a quick meal.
5. Quinoa
Why It’s Nutritious: Quinoa is a complete protein source, meaning it contains all nine essential amino acids. It’s also high in fiber and gluten-free.
How to Use It: Serve quinoa as a base for salads, bowls, or as a side dish to enhance your meals.
6. Chia Seeds
Why They’re Nutritious: Chia seeds are high in omega-3 fatty acids, fiber, and protein. They absorb liquid and expand, making them great for puddings and smoothies.
How to Use Them: Sprinkle chia seeds on yogurt, oatmeal, or blend them into smoothies for added nutrition.
7. Pumpkin Seeds
Why They’re Nutritious: Also known as pepitas, pumpkin seeds are high in magnesium, zinc, and healthy fats. They make a perfect snack option.
How to Use Them: Toss pumpkin seeds into salads, smoothies, or enjoy them on their own for a crunchy treat.
8. Collard Greens
Why They’re Nutritious: Collard greens are high in vitamins A, C, and K, as well as fiber. They offer numerous health benefits and are versatile in cooking.
How to Use Them: Sauté collard greens with garlic or use them as wraps for sandwiches to increase your veggie intake.
9. Lentils
Why They’re Nutritious: Lentils are a fantastic source of plant-based protein and fiber. They are low in calories and high in essential nutrients like iron and folate.
How to Use Them: Use lentils in soups, stews, or salads for a hearty addition to your meals.
10. Amaranth
Why It’s Nutritious: Amaranth is gluten-free and high in protein, fiber, and essential amino acids. It cooks quickly and is versatile in dishes.
How to Use It: Use amaranth in porridge, grain salads, or as a substitute for rice or quinoa.
Quick Guide to 10 Underrated Healthy Foods
| Food | Key Nutrients | Health Benefits | Easy Ways to Use |
|---|---|---|---|
| Beets | Vitamins A, C, folate, antioxidants | Lowers blood pressure, boosts circulation | Roast, pickle, blend into smoothies |
| Kefir | Probiotics, protein, calcium, B12, K2 | Supports gut health, strong bones | Drink plain, add to smoothies |
| Seaweed | Iodine, fiber, antioxidants | Supports thyroid, adds umami flavor | Use in soups, salads, or snacks |
| Sardines | Omega-3s, protein, vitamins B12, D | Supports heart health, brain function | Eat from the can, add to pasta |
| Quinoa | Complete protein, fiber | Aids digestion, gluten-free | Use in bowls, salads, or side dishes |
| Chia Seeds | Omega-3s, fiber, protein | Promotes fullness, heart health | Add to yogurt, oatmeal, or smoothies |
| Pumpkin Seeds | Magnesium, zinc, healthy fats | Supports immunity, bone health | Snack on them, add to salads |
| Collard Greens | Vitamins A, C, K, fiber | Anti-inflammatory, heart health | Sauté or use as wraps |
| Lentils | Protein, fiber, iron, folate | Supports energy, digestive health | Add to soups, stews, or salads |
| Amaranth | Protein, fiber, amino acids | Gluten-free, supports muscle growth | Use in porridge, salads, or as a side |
Conclusion
Incorporating these underrated healthy foods into your diet can enhance your overall health and diversify your meals. Not only will you enjoy a range of flavors and textures, but you’ll also benefit from a wealth of vitamins and minerals. Next time you’re at the grocery store, consider adding some of these nutritious options to your cart. By expanding your food choices, you can discover new favorites while boosting your nutritional intake.
Frequently Asked Questions (FAQ)
Underrated healthy foods are nutritious options that are often overlooked in favor of trendier superfoods. They offer essential vitamins, minerals, and other health benefits but may not get as much attention in popular diets.
Including underrated healthy foods adds variety, supports a more balanced nutrient intake, and may help prevent nutrient gaps. They’re often affordable, accessible, and easy to prepare.
Absolutely. Many underrated healthy foods—such as quinoa, chia seeds, lentils, and amaranth—are naturally free of gluten and entirely plant-based, making them ideal choices for both vegan and gluten-free diets.
Start small by incorporating one or two into dishes you already enjoy—like adding chia seeds to a smoothie, using lentils in soup, or swapping rice for quinoa in a salad.
Not necessarily better, but they’re just as valuable. Underrated foods offer many of the same health benefits as superfoods and deserve more recognition in a well-rounded diet.