Almonds, salmon, berries, broccoli, and kale are among the stars of the dietary world. But they are not the only nutritional powerhouse out there.
Some other foods that haven’t earned celebrity status are also worthy of a spot on your plate. Start with all these nine.
Broccoli is the relative that gets all the awareness, but it’s paler cousin is no wallflower. Cauliflower is a good source of vitamin C and fiber, like other cruciferous veggies. It also has a natural plant chemical like broccoli called sulforaphane that may hold promise against cancer, according to early lab tests done in animals. Many other things that also affect your cancer risk, but diet is one of the easiest ways to control.
All these small fish have big nutritional value. Sardines are a good source of food for your omega 3 fatty acids, and few foods are as high in vitamin B12. They’re additionally rich in vitamin D, calcium’s partner in bone strength.
I think you all know about tofu, but have you ever tried tempeh? Tempeh is also made up of soybeans, and it’s also packed with nutrients like protein, potassium, and calcium.
These are brightly colored root vegetables, which look rough on the outside, but they are softer and sweeter after you cook them. Beet contains high antioxidants, which may help protect against cancer and other chronic diseases. Beet’s juice is rich in nitrates and has been found to lower blood pressure and increase blood flow to the brain. If you are an athlete, snacking on beets might help in improving your performance.
You can grill it, bake it, and eat the leaves for the heart. You will only get about 60 calories and almost no fat, not counting any dip or sauce you ate it with after finishing off the whole artichoke. It’s high in fiber, it will fill you up so you won’t splurge on higher fat foods.
This kind of bubbly form of fermented milk has been a dietary staple in the Caucasus Mountains of Eastern Europe for many years. Not long ago, it started to catch on in the U.S. Kefir containing high “good” bacteria called probiotics. It’s also known for its anti-inflammatory and anti-cancer effects.
- Prunes (Dried Plums)
Prunes are dried plums, do much more than keep your digestion regular. They’re also high in antioxidants and fiber. A quarter-cup has 104 calories and 12% of the fiber you need in a day. Chop them up and add them to muffins or other baked goods, or include them in smoothies, cereals, sauces, or stews and then you can eat them as is.
Lentils aren’t as popular as beans, but then also they are just as much of a health food star. You aren’t required to soak them before you cook them. Substitute them for meat in soups or stews, and you’ll get a hearty boost of protein and fiber for a lot lower fat.
Unless you are an addict of sushi, seaweed may never have passed your lips. But this member of the algae family is surely worth a try. Because it absorbs nutrients from the sea, seaweed is rich in numerous vitamins and minerals, especially calcium and iron. It’s additionally high in protein and low in fat.