While staples like apples, bananas, and potatoes are household favorites, health experts are urging people to explore lesser-known but equally nutritious foods. Nutritionists say that by venturing beyond the usual grocery list, individuals can gain access to overlooked nutrients while adding variety and flavor to their meals.
“People are creatures of habit, but nutritionally, variety is key,” said Mindy Haar, registered dietitian and assistant dean at New York Institute of Technology’s School of Health Professions. “Trying new foods can introduce vital nutrients and bring joy back to eating.”
Here are several underrated foods that experts recommend incorporating into everyday diets:
Celery — More Than a Crunchy Snack
Often reduced to a hummus sidekick, celery is rich in vitamin K, potassium, and antioxidants. Chef and dietitian Laura Pensiero encourages using not just the stalks but also the leaves, which can be turned into a vibrant pesto or added to smoothies for an extra nutritional punch.
Clementines — Portable and Packed With Vitamin C
These citrus fruits are nutrient-dense and travel-friendly. “They’re satisfying and hydrating,” said Haar, who considers them an ideal snack for hikes or busy days. Two clementines equal one serving and are rich in vitamin C and fiber.
Pumpkin Seeds — Small But Mighty
With high levels of magnesium, zinc, and plant-based protein, pumpkin seeds can be added to everything from salads to guacamole, said dietitian Maggie Michalczyk. Just one ounce delivers 40% of the recommended daily magnesium intake.
Pomegranate Juice — Hydration With Benefits
Loaded with polyphenol antioxidants and potassium, pomegranate juice is ideal for both nutrition and taste. Michalczyk mixes it with sparkling water, lime, and mint for a refreshing mocktail that doubles as a health boost.
Freekeh — An Ancient Grain Worth Discovering
Common in Middle Eastern cooking, freekeh is rich in fiber, folate, and protein. Haar uses it as a base for grain salads or as a substitute for rice, praising its smoky flavor and nutritional value.
Prunes — More Than Just Digestive Aid
While known for relieving constipation, prunes may also help prevent bone loss and support heart health. Dietitian Erin Palinski-Wade recommends blending prunes into purees for baking, offering a nutritious alternative to butter and sugar.
Sardines — The Tinned Protein Powerhouse
Despite their divisive reputation, sardines are loaded with calcium, potassium, and healthy fats. “They’re a secret weapon,” said Michalczyk, who adds them to pasta or avocado toast for a nutrient boost.
Hemp Hearts — A Plant-Based Protein Star
Rich in omega-3 fatty acids and minerals, hemp hearts are versatile. Oncology dietitian Lora Silver suggests adding them to parfaits, salad dressings, or even hot cereals.
Watercress — A Leafy Green Champion
Rated the top “powerhouse” vegetable by the CDC, watercress is often overlooked in favor of kale. Silver recommends pairing it with caramelized onions or peanut sauce for an unexpected twist on classic dishes.
Nutritionists agree: the key to better health might just be a few unfamiliar ingredients away.
