17 Extremely Healthy Foods You Haven’t Even Heard Of
While some superfoods like kale and quinoa have become household names, there are numerous other incredibly healthy foods that remain under the radar. These lesser-known foods are packed with nutrients, offering a variety of health benefits that can boost your diet in surprising ways. Incorporating these nutritious gems into your meals can help you explore new flavors and make your diet even more balanced.
1. Moringa
Moringa, often called the “miracle tree,” is a nutrient-dense plant whose leaves are packed with vitamins A, C, and E, calcium, and protein. Known for its potent antioxidant and anti-inflammatory properties, moringa supports immune function, reduces inflammation, and can help maintain healthy blood sugar levels. It’s commonly available in powder form, making it easy to add to smoothies or teas.
2. Black Garlic
Black garlic is fermented garlic that has a sweet, umami flavor and is packed with antioxidants. It supports heart health, boosts immunity, and has anti-inflammatory properties. Use black garlic in sauces, spreads, or as a flavorful addition to various dishes.
3. Amaranth
Amaranth is an ancient grain that is naturally gluten-free and rich in protein, fiber, and essential micronutrients like magnesium and iron. This grain is particularly beneficial for cardiovascular health, thanks to its high levels of antioxidants, and it also supports bone health due to its calcium content. Cook it as a side dish or use it in baking for a nutrient boost.
4. Seaweed
Seaweed, including varieties like nori and wakame, is a nutrient powerhouse from the ocean. It’s an excellent source of iodine, essential for thyroid function, and contains vitamins A, C, E, and K, as well as folate, magnesium, and calcium. Seaweed also has anti-inflammatory properties and supports gut health due to its fiber content. Enjoy it in salads, sushi, or as a snack.
5. Hemp Seeds
Hemp seeds are rich in complete protein, containing all nine essential amino acids, as well as omega-3 and omega-6 fatty acids. They are also a good source of magnesium and zinc, which are vital for heart and brain health. Their nutty flavor makes them a perfect addition to smoothies, salads, and baked goods.
6. Spirulina
Spirulina is a blue-green algae that is exceptionally rich in protein, B vitamins, and iron. It’s known for its powerful antioxidant and anti-inflammatory properties, making it an excellent supplement for boosting energy and supporting immune health. Add spirulina powder to smoothies or juices for a quick nutritional boost.
7. Teff
Teff is a tiny, nutrient-rich grain that is gluten-free and high in protein, fiber, and essential minerals like calcium and iron. It’s particularly beneficial for bone health and maintaining strong digestion. Teff can be used in a variety of dishes, from porridge to baking, adding a mild, nutty flavor.
8. Watercress
Watercress is a nutrient-dense leafy green that is often overlooked. It’s high in vitamins A, C, and K, as well as calcium and magnesium, which are essential for bone health and immune support. Watercress also has potent antioxidant properties that help protect against chronic diseases. Add it to salads, sandwiches, or smoothies for a nutritional boost.
9. Sardines
Sardines are small, oily fish that are incredibly rich in omega-3 fatty acids, calcium, and vitamin D. They are excellent for heart health, bone strength, and reducing inflammation. Unlike larger fish, sardines are low in mercury, making them a safer seafood choice. Enjoy them on toast, in salads, or as a protein-packed snack.
10. Maca Root
Maca root, a Peruvian superfood, is known for its energy-boosting properties and high content of vitamins, minerals, and antioxidants. It’s particularly noted for its ability to help balance hormones and enhance mood. Maca powder can be added to smoothies, oatmeal, or baked goods for a natural energy lift.
11. Kefir
Kefir is a fermented dairy product that is rich in probiotics, which support gut health and the immune system. It also provides a good amount of protein, calcium, and B vitamins, making it a healthy addition to your diet. Kefir can be enjoyed on its own, in smoothies, or poured over cereal.
12. Camu Camu
Camu camu is a small Amazonian fruit that is one of the richest natural sources of vitamin C, providing powerful antioxidant support. It also contains compounds that can help reduce inflammation and support immune function. Camu camu powder can be mixed into smoothies, juices, or even sprinkled over yogurt.
13. Freekeh
Freekeh is an ancient grain made from green durum wheat that’s high in protein, fiber, and essential minerals. It’s particularly beneficial for digestive health and weight management due to its high fiber content. Freekeh can be used in place of rice or quinoa in salads, soups, and side dishes.
14. Golden Berries
Golden berries, also known as Incan berries, are rich in antioxidants, particularly polyphenols and carotenoids, which help protect against chronic diseases. They are also a good source of vitamins A and C, supporting immune health and skin vitality. Enjoy them as a snack, in trail mix, or as a topping for yogurt and salads.
15. Sacha Inchi
Sacha inchi seeds, also known as Inca peanuts, are rich in omega-3 fatty acids, protein, and fiber. They support heart health, brain function, and have anti-inflammatory properties. Sacha inchi seeds can be eaten as a snack, added to salads, or ground into a nutritious powder for smoothies.
16. Kohlrabi
Kohlrabi is a lesser-known member of the cabbage family that is rich in vitamin C, fiber, and potassium. It’s great for supporting immune health and maintaining healthy blood pressure levels. Kohlrabi can be eaten raw in salads or slaws, or cooked in soups and stir-fries.
17. Açaí Berries
Açaí berries are known for their high antioxidant content, particularly anthocyanins, which help protect against oxidative stress and support heart health. They are also a good source of fiber and healthy fats. Açaí is often enjoyed as a smoothie bowl base or in powdered form added to drinks.
