underrated nutrient-dense foods

Underrated nutrient-dense foods

Nutrient-dense foods that hardly ever get a mention when discussing nutrition and health. These should really be in your everyday diet to promote better health without hunting for trendy superfoods.

1. Watercress

• Why is it underrated? Because it doesn't get as much publicity as kale or spinach.
• Highlights of its nutrition include its high levels of antioxidants, calcium, vitamin K, and vitamin C.
• How to use: In salads, smoothies, and soups.

2. Sardines

• Why is it underrated? Because a few people cannot seem to overcome the taste and/or smell.
• Nutritional highlights: It is rich in omega-3 fatty acids, vitamin D, calcium, and protein.
• How to use: Either eat it from a can straight onto whole-grain crackers, or put it into pasta.

3. Egg Yolks

• Why is it underrated? Egg yolks have been largely avoided due to fears of cholesterol.
• Nutritional highlights: Vitamin D, B vitamins, choline, and good fats are all found in egg yolks.
• How to use: Hard-boiled, scrambled, or poached.

4. Purple Sweet Potatoes

• Why is it underrated? Because the regular orange sweet potato gets all the fame.
• Nutritional highlights: High in antioxidants, fiber, and vitamin A.
• How to use: Roast or mash with spices.

5. Brazil Nuts

• The underrated nature: Usually disregarded as a mix-in mixed nuts.
• Nutrition highlights: One to two nuts would cover your daily requirement for selenium.
• How to use: Simply munch on or add them to oatmeal.

6. Mushrooms (especially Shiitake & Maitake)

• The underrated nature: Considered filler food or flavor enhancer only.
• Nutritional highlights: Rich in vitamin D, selenium, and beta-glucans (which can enhance immunity).
• How to use: Stir-fry, omelet, soup, etc.

7. Garlic

• The underrated nature: Most of the time used just for seasoning.
• Nutritional highlights: Contains allicin, which is good for heart health and immune functions.
• How to use: Raw or cooked in almost any savory dish.

8. Seaweed (Nori, Wakame, Dulse)

• The underrated nature: mostly ignored or considered as a flavor enhancer.
• Nutritional highlights: Rich in iodine, iron, calcium, and vitamin K.
• How to use: Good for soups, rice dishes, or wrapping.

9. Beet Greens

• The underrated nature: Usually thrown away when buying beets.
• Nutritional highlights: A great source of iron, magnesium, vitamin A, vitamin C, and vitamin K
• How to use: Sauté with olive oil like spinach.

10. Lentils

• Why it's underappreciated: In Western diets, it's common but not given enough credit.
• Highlights of nutrition: Rich in plant protein, fiber, iron, and folate.
• Uses include salads, burgers, soups, and curries.

11. Liver of chicken

• Why organ meats are underappreciated: People avoid them due to the stigma or texture.
• High levels of vitamin A, iron, vitamin B12, and folate are among the nutritional highlights.
• Use: Pan-fry or pâté.

12. Blackcurrants

• Why it isn't given enough credit: It's not as popular as strawberries or blueberries.
• Nutritional highlights: Rich in anthocyanins and four times as much vitamin C as oranges.
• Use: Mix into yogurt or smoothies.

13. Cottage Cheese

• Greek yogurt overshadows it, which is why it's underappreciated.
• Nutritional highlights: Rich in calcium, B vitamins, and casein protein.
• Use: Excellent as a snack, in savory bowls, or with fruit.

14. Cactus Fruit, or Prickly Pear

• Why it isn't given enough credit: it's uncommon in a lot of places.
• Nutritional highlights: High in antioxidants, fiber, vitamin C, and magnesium.
• Use: Sliced into fruit salads or juiced.

15. Amaranth

• Why it isn't given enough credit: less well-known than quinoa.
• Highlights of the nutrition: Complete protein, iron, magnesium, and fiber are abundant in this gluten-free grain.
• Use: Prepare in grain bowls or as porridge.