When it comes to nutrition, some foods get all the hype—think kale, quinoa, and avocado toast—while others are overlooked despite their incredible health benefits. As a dietitian, I see many nutrient-dense foods being ignored due to myths, misconceptions, or simply lack of popularity. But it’s time to give these unsung heroes their moment in the spotlight. From omega-3-rich fish to fiber-packed grains, here are seven underrated superfoods that deserve a place in your diet.
1. Anchovies – The Tiny Fish Packed with Omega-3s
Anchovies may not have the best reputation, but these little fish are nutritional powerhouses. They are loaded with omega-3 fatty acids, which support heart health, brain function, and inflammation reduction. Plus, they’re an excellent source of protein, calcium, and vitamin D—important for bone health and immune function. Try adding anchovies to your Caesar salad dressing, pasta sauce, or even melted into butter for a deep, umami-rich flavor.
2. Cabbage – A Budget-Friendly Nutrient Powerhouse
Cabbage often takes a backseat to trendier veggies, but it’s one of the most nutrient-dense and affordable vegetables available. This cruciferous vegetable is packed with fiber, vitamin C, and antioxidants, supporting gut health, immunity, and heart health. Whether in fermented kimchi, coleslaw, stir-fries, or roasted with olive oil, cabbage is a versatile ingredient that deserves more attention.
3. Teff – The Ancient Grain You Need to Try
Move over quinoa—teff is the gluten-free supergrain you should be eating. Native to Ethiopia, teff is rich in protein, fiber, iron, and calcium—making it great for bone health and energy levels. Its naturally nutty flavor makes it perfect for porridge, bread, pancakes, or grain bowls. If you’re looking for a low-glycemic, high-nutrient grain, teff is a fantastic choice.
4. Prunes – The Gut-Boosting Superfruit
Prunes, or dried plums, are often overlooked, but they’re one of the best foods for digestion, bone health, and heart health. Packed with fiber, vitamin K, magnesium, and antioxidants, prunes help improve gut health, support bone density, and regulate blood sugar levels. They’re a natural sweetener for smoothies, oatmeal, and baking and a satisfying snack when you’re craving something sweet.
5. Potatoes – The Nutrient-Rich Carb You Shouldn’t Fear
Potatoes have been unfairly demonized due to low-carb diet trends, but they’re actually one of the most nutrient-rich and filling foods. They provide potassium, vitamin B6, and fiber (if you eat the skin) while being naturally low in calories. Whether baked, roasted, mashed, or air-fried, potatoes—especially sweet potatoes—offer complex carbohydrates for sustained energy and support heart health and digestion.
6. Farmed Salmon – A Sustainable Choice for Omega-3s
Many people assume that only wild-caught salmon is healthy, but responsibly farmed salmon can be just as nutritious. Look for Aquaculture Stewardship Council (ASC) certified farmed salmon, which ensures sustainable and environmentally friendly farming practices. Salmon is one of the best sources of omega-3 fatty acids, which support brain function, heart health, and inflammation reduction.
7. Nuts – The Ultimate Healthy Snack
Nuts are often avoided due to their fat content, but they’re actually loaded with healthy fats, protein, and fiber, making them one of the best heart-healthy snacks. Almonds, walnuts, pistachios, and macadamia nuts all provide essential nutrients like vitamin E, magnesium, and antioxidants. A small handful can keep you full, boost brain function, and support weight management.
Final Thoughts
These nutrient-rich, underrated foods might not always be the stars of social media, but they offer incredible health benefits. Whether you’re looking to boost heart health, improve digestion, or increase your intake of vitamins and minerals, incorporating these superfoods into your diet can make a big difference.
Next time you’re grocery shopping, skip the trends and stock up on these hidden gems—your body, brain, and taste buds will thank you!
