Diving into the world of nutrition, we’ve gathered insights from eleven experts including a Registered Nutritionist and a Medical Director to reveal some underrated superfoods and their unique benefits. From the nutrient-dense fiber of Chia Seeds to the iodine-rich thyroid support from Seaweed, this article uncovers the hidden gems of the food world and their impressive health advantages.
- Chia Seeds: Nutrient-Dense Fiber
- Shilajit: Himalayan Mineral Resin
- Beetroot: Nitrate-Rich Blood Flow Booster
- Water Chestnuts: Low-Calorie Fiber Source
- Hemp Seeds: Balanced Omega Fatty Acids
- Dried Mint: Oral Health Enhancer
- Lentils: Heart-Healthy Protein Powerhouses
- Black Rice: Anthocyanin-Rich Endurance Food
- Moringa: Antioxidant-Rich ‘Miracle Tree’
- Pumpkin Seeds: Magnesium-Rich Sleep Aid
- Seaweed: Iodine-Rich Thyroid Supporter
Chia Seeds: Nutrient-Dense Fiber
Firstly, the term ‘superfood’ isn’t something many nutrition professionals (good ones) would use.
It immediately creates a hyperbolic health halo around specific foods, which isn’t typically supported by strong evidence.
All foods contribute to a dietary pattern, so to optimize our health, we must focus on our overall intake rather than isolating individual foods for grand praise.
However, chia seeds are a nutrient-dense food I recommend to all my clients.
Chia seeds are packed with beneficial nutrients, bioactive compounds, and are a rich source of fiber, protein, and fat.
Chia seeds have 30g of fiber per 100g of net weight, making them one of the most fiber-rich foods we can eat.
The combination of fat, protein, and fiber in chia seeds will help you feel fuller for longer and lower your overall calorie intake.
Additionally, the density of micronutrients like magnesium, zinc, and B vitamins will likely help improve overall health and well-being.
Here are some ways to include chia seeds in our diets:
– Add them to your breakfast. They go perfectly with porridge (oatmeal), yogurt, or cereals like muesli.
– Add them to smoothies.
– Add them to one-pot dishes like stews and casseroles.
Robbie Puddick RNutr, Content & SEO Lead – Registered Nutritionist, Second Nature Health
Shilajit: Himalayan Mineral Resin
One underrated superfood that I’ve come across in my research and experience is shilajit. Shilajit is a sticky substance found primarily in the rocks of the Himalayas, developed over centuries through the decomposition of plants. It’s not as widely recognized as some other superfoods, but its benefits are immense and backed by both traditional usage and modern scientific findings.
Shilajit is rich in fulvic acid, which plays a key role in helping the body absorb essential nutrients from food, acting as a natural antioxidant to improve the body’s immunity and memory, and it also has anti-inflammatory properties. From my experience, incorporating shilajit into a daily regimen can significantly enhance physical performance and reduce fatigue, which might be especially beneficial for those looking to maintain an active lifestyle as they age.
Furthermore, its mineral-rich composition supports bone health, and preliminary studies suggest it could help manage blood sugar levels, making it an excellent adjunct for holistic wellness approaches. The depth of benefits this natural compound offers is why I consider shilajit a remarkable yet underrated superfood worth exploring further.
Dr. Erik Natkin, Medical Director, R2 Medical
Beetroot: Nitrate-Rich Blood Flow Booster
One underappreciated superfood that deserves more spotlight is the humble beetroot. Beetroot is brimming with nitrates, which the body converts into nitric oxide—a compound that can enhance blood flow, lower blood pressure, and improve athletic performance. It’s a good source of fiber, folate (vitamin B9), manganese, potassium, iron, and vitamin C.
Beetroots possess anti-inflammatory properties and have been linked to improved digestive health and support in detoxification processes. This makes them not only a colorful addition to your plate but a crucial one for maintaining optimal health.
Rehana Aslam, Content Specialist, Magic Scoop
Water Chestnuts: Low-Calorie Fiber Source
One superfood that often flies under the radar is the singhara, also known as water chestnuts. Contrary to its name, these are not actually nuts but aquatic tubers that grow underwater. They are low in calories and fat while high in fiber, making them a great addition to a healthy diet. Fiber is essential for your digestive health, which helps regulate bowel movements and prevent constipation. They also help promote the feeling of fullness, which aids in weight management and appetite control.
Singhara also has a wealth of mineral content, mainly potassium, which helps in balancing fluid levels in the body, regulating blood pressure, and supporting heart health. They also contain calcium, iodine, manganese, copper, zinc, vitamins B and E, which are all essential for our health. What’s more, water chestnuts contain antioxidants such as flavonoids, which have been linked to reduced inflammation and improved immune function. These antioxidants help protect cells from damage caused by free radicals, potentially lowering the risk of chronic diseases like cancer.
Adding water chestnuts to the diet is easy and versatile. They can be enjoyed fresh, boiled, steamed, or even canned. It is easy to add them to salads, stir-fries, and soups, or even eat them by themselves as a crunchy snack. Consider giving this underrated superfood a try to boost your nutrient intake and support overall health.
Christine Tran, Marketing Coordinator, Achievable
Hemp Seeds: Balanced Omega Fatty Acids
Hemp seeds have been a revelation in my journey toward better nutrition. Despite their small size, I’ve discovered they’re powerhouses of essential nutrients, including protein, omega-3 and omega-6 fatty acids, fiber, vitamins, and minerals. What truly sets hemp seeds apart, in my experience, is their optimal balance of omega-3 to omega-6 fatty acids, which I’ve found to be instrumental in supporting my heart health and reducing inflammation. Additionally, as someone who follows a plant-based diet, I’ve appreciated how hemp seeds provide all nine essential amino acids, making them a valuable addition to my meals. Incorporating hemp seeds into my diet has been a personal wellness breakthrough, enhancing my overall health and vitality.
Nick Edwards, Managing Director, Snowfinders
Dried Mint: Oral Health Enhancer
Dried mint, particularly peppermint, is an underrated superfood with unique benefits. Peppermint’s fresh aroma isn’t just pleasant; it’s also known for its oral health benefits. Often found in toothpaste and mouthwashes, peppermint helps combat dental plaque, which can improve breath. Its versatility extends beyond culinary uses, making it a valuable addition to your daily routine!
Ilker Dalgic, Business Owner, Edi Gourmet Spice
Lentils: Heart-Healthy Protein Powerhouses
Let me introduce you to the marvelous world of lentils. Yes, those humble little legumes that often get overshadowed by the flashier superfoods. But let me tell you, they pack a punch when it comes to nutritional benefits. First off, they’re a fantastic source of plant-based protein, which is great news for all the vegetarians and vegans out there looking to amp up their protein intake. But that’s not all. Lentils are also rich in fiber, iron, and folate, making them a powerhouse for heart health and overall well-being. Plus, they’re incredibly versatile. You can toss them into soups, salads, stews, or even blend them into dips and spreads.
Gabrielle Yap, Senior Editor, Carnivore Style
Black Rice: Anthocyanin-Rich Endurance Food
As a UESCA-certified running coach, I’m always exploring the latest nutrition trends to optimize my athletes’ performance. One underrated superfood that doesn’t get enough spotlight is black rice, also known as ‘forbidden rice.’ Its deep purple hue indicates a high level of anthocyanins, powerful antioxidants that can help reduce inflammation, a common issue for runners.
Black rice also boasts a higher protein content compared to other rice varieties, making it an excellent recovery food to aid muscle repair post-run. Additionally, it’s rich in fiber, which is crucial for maintaining digestive health—a key component for runners to manage their energy levels effectively.
What sets black rice apart is its ability to support cardiovascular health, thanks to the presence of anthocyanins, which have been linked to a reduced risk of heart disease. For runners, whose sport puts considerable strain on the cardiovascular system, incorporating black rice into their diet could be a strategic move to enhance overall heart health and endurance.
Joshua Bartlett, Running Coach, Your Next Run
Moringa: Antioxidant-Rich ‘Miracle Tree’
Moringa, also known as the “miracle tree” or “tree of life,” is a superfood that has been gaining popularity in recent years. This plant is native to India and other parts of Asia, but it can now be found in many tropical and subtropical regions around the world. While most people are familiar with popular superfoods like kale, spinach, and quinoa, moringa is still relatively unknown. However, this underrated superfood packs a powerful nutritional punch and offers unique benefits that make it worth incorporating into your diet.
Moringa leaves are rich in essential vitamins and minerals such as vitamin C, vitamin A, calcium, potassium, and iron. In fact, gram for gram, moringa leaves contain more vitamin C than oranges and more calcium than milk. Moringa is known for its high levels of antioxidants, which help protect the body against damage from free radicals. Free radicals are unstable molecules that can cause cellular damage and contribute to the development of chronic diseases like cancer, heart disease, and diabetes. Chronic inflammation is a major contributor to many health problems, such as arthritis, asthma, and digestive issues.
Moringa contains compounds that have anti-inflammatory properties, which can help reduce inflammation in the body and alleviate symptoms associated with these conditions. Moringa is a rich source of essential nutrients that are important for maintaining a strong immune system. It contains high levels of vitamins A and C, as well as zinc, which can help strengthen the body’s natural defense against illness and infection.
Linda Chavez, CMO, Eazy House Sale
Pumpkin Seeds: Magnesium-Rich Sleep Aid
Superfoods are so named for their contribution to our health and wellness. Not all superfoods are easy to obtain, economical, transportable, and versatile. Here is one that proudly possesses these traits, and more: pumpkin seeds. Perhaps they are only part of your menu for those few days before Halloween when your carving serves up these treats. Consider, instead, that these seeds can be more like a year-round staple, readily available to brighten up many recipes.
Among the hidden benefits, pumpkin seeds are an excellent source of magnesium, needed daily for many vital bodily functions, including immunity, blood sugar control, the growth and strength of our bones, and heart health. Some experts recommend a small handful before bedtime, offering the amino acid tryptophan, which stimulates serotonin and melatonin to promote a restful night’s sleep. You can readily purchase them raw or roasted, and toss them into your salads and soups.
Ashley Kenny, Co-Founder, Heirloom Video Books
Seaweed: Iodine-Rich Thyroid Supporter
Not so much a secret these days, but one that I think many people are still sleeping on in the Western world is seaweed. It is very much an underrated superfood that is rich in essential vitamins, minerals, and antioxidants, while also supporting thyroid health, heart health, and digestion. Its high iodine content is particularly beneficial for thyroid function, while its antioxidant properties help reduce inflammation and protect cells from damage. Additionally, seaweed’s fiber content promotes gut health and aids in weight management by helping you feel fuller longer. Try something like a Nori cracker—it is delicious and really good for you.
Dragos Badea, CEO, Yarooms
