You don’t have to buy expensive and far away fruits to fuel your diet with powerful nutrition! Find local and budget-friendly superfoods around you with these 10 underappreciated foods.
Acai berries, mangosteen, and maki berries – they have all been considered superfoods due to their high antioxidant status. Even mainstream fruits like blueberries have joined the superfoods club, thanks to research proving their health benefits. But you don’t have to focus only on high-quality – and often expensive – fruits to promote optimal health. Not only are these popular foods expensive, but they are often shipped long distances, which increases carbon emissions. “It’s very easy for people interested in the idea of superfoods to choose these foods more often, rather than other foods that could be in the same category,” Elisa Zeid, MS, RD, author of “Nutrition at Your Fingertips.” In fact, many nutritious and healthy foods lie quietly at the bottom of your refrigerator drawer or in the back of your pantry. These unlikely superfoods can be mixed into your favorite dishes, and every extra sprinkle or small handful increases the nutritional power of your diet. So stock up on my superfood list of 10 underappreciated superfoods and include them in your favorite dishes every day.
Top 10 Underrated Plant Foods
1. Canned tomatoes. Did you know that a can of tomatoes is rich in vitamin C, fiber, potassium and iron? What makes these sapphire stones even more special is their rich load of lycopene, a powerful antioxidant that becomes more bioavailable to your body when cooked. Lycopene has a range of benefits, including inactivating free radicals, protecting against cancer and slowing the progression of atherosclerosis that leads to heart disease. Canned tomato inverted into pasta dishesAnd the the soupAnd the cookAnd the curryCasseroles, Mexican dishes and side dishes For a delicious and nutritious comfort.
2. Onions. Onions may go down the list of old kitchen counters, as you can chop and chop them into everything from home fries to… the soup To omelettes and casseroles. But onions can give your dishes a powerful nutritional boost in addition to their trademark flavor. These pungent bulbs are rich in fiber, minerals, and vitamins C and B6. Scientists are interested in the abundance of polyphenols and sulfur-containing compounds in onions, such as quercetin and allyl sulfides, that may reduce the risk of some cancers and help maintain heart health and immune function, Zed reports.
3. sunflower seeds. The sunflower gets more attention than its edible offspring, the sunflower seed. However, these black tear-striped shells that contain gray seeds are amazing in their own right. Naturally rich in heart-healthy unsaturated oils, sunflower seeds are extremely rich in powerful antioxidants Vitamin E – Half a cup provides more than 90 percent of the daily value (% DV, based on 2,000 calories per day.) These nutty seeds also provide Protein, B vitamins and important minerals such as manganese, magnesium and selenium. That’s not all – sunflower seeds are one of the best sources of phytosterols, a compound known to lower cholesterol levels.
4. garlic. “stinking rose” – a name derived from Greek and Roman antiquity – offers much more than its distinct flavor and aroma. Garlic may help protect you from heart disease. Studies have linked this member of the onion family to lowering cholesterol levels, as well as providing anticoagulant and blood pressure lowering activity. “Garlic contains a lot of phytochemicals, such as allicin, saponins, and coumaric acid,” Zaid adds. These compounds are the reason behind garlic’s anti-inflammatory and antioxidant effects that contribute to heart health. Consider providing the manganese, vitamins C and B6, and selenium in garlic, and you can see why it should always be a home in your kitchen.
5. Peas. When you were a kid, you might have heard your mom telling you to “eat peas.” She was right, because these jade pearls are full of nutrition. Whatever peas you prefer – peas (fresh from the pods,) snow peas (flat pods,) snap peas (full pods,) or dried peas (from less sweet peas) – know that they are chock-full of vitamins A, C, K and B, minerals and fiber and protein. Studies have linked diets rich in green and yellow vegetables, including green peas, to the prevention of heart disease. Peas also provide a significant amount of eye-healthy compounds beta-carotene, lutein, and zeaxanthin.
6. black pepper. One of the simplest spices in your spice rack reaps big rewards. Zaid notes that “black pepper provides no calories and adds a lot of strength to meals.” but that is not all. Black pepper was very valuable in ancient times and was used as a currency, valued for its culinary properties, which include enhancing flavor as well as maintaining freshness. Capsaicin, the substance that gives peppers their heat, has anti-cancer effects and reduces inflammation, one of the roots of chronic disease.
7. Bean. Food from diverse cultures over the centuries, Zeid says, “Beans are superstars, because not only do they contain complex carbohydrates, they are great sources of protein.” Beans also contain important minerals, vitamins, and fiber. Eating beans has been linked to lower cholesterol levels, body weight, and rates of heart disease, high blood pressure, some types of cancer, and diabetes.
8. Celery. The retro vegetable of the stuffed celery sticks fame is about to make a comeback. why not? The nutritional contributions of celery—vitamins K and C, folate, potassium, and fiber—cannot be underestimated. Celery also contains bioactive compounds such as phthalates that help lower cholesterol and coumarins that protect against cancer. Best of all, celery is an “easy vegetable” that can be quickly added to a number of dishes, including the soupcasserole, hazelnut loaf, and side dishes.
9. Pepper. Don’t forget the colorful effect sweet peppers – red, yellow or green – can have on your health. Swimming in the powerful antioxidant vitamins C (291% DV per cup), and A (105% DV per cup), adding sliced peppers to your favorite dish is an excellent strategy for fighting cell-damaging free radicals. Red peppers also contain carotenoids such as beta-carotene, lycopene and beta-cryptoxanthin, which have been linked to a reduced risk of some types of cancer.
10. Sesame seeds. Sesame seeds are one of the oldest spices known to man, and they can add a nutritious and nutty crunch to any dish. Sesame seeds are high in important minerals like copper, manganese, calcium, iron, magnesium and zinc as well as fiber, vitamin B1 and protein, so sesame seeds should be a staple in your pantry. They also contain plant compounds that lower blood cholesterol. Don’t limit sesame seeds to ethnic cuisine; sprinkle on it Saladand side dishes, pasta and bread for nutrition and flavour.
Dig into some other unique plant foods here: