Looking to upgrade your diet without overhauling your lifestyle? Adding underrated healthy foods to your meals is a simple way to boost nutrition, support immunity, and reduce the risk of chronic diseases. While superfoods like kale and quinoa get all the attention, many lesser-known nutrient-rich foods offer powerful health benefits too. From blood sugar control to better digestion and glowing skin, these hidden gems deserve a spot on your plate. These 19 overlooked foods are tasty, affordable, and easy to prepare.
19 healthy foods you should add in your daily diet
According to the Centers for Disease Control and Prevention (CDC), a well-balanced diet helps reduce the risk of chronic illness, supports a healthy weight, strengthens bones and muscles, boosts immunity, and even improves skin and dental health. While skincare products and supplements have their place, research shows that diet is the most significant modifiable risk factor for premature death. That’s right, what you eat can either be your best protection or your biggest risk.
Lentils
Lentils are rich in folate, potassium, and antioxidants, making them great for heart health, energy, and blood pressure regulation. They’re also easy to cook and budget-friendly.
Brussels Sprouts
These miniature cabbages are full of vitamins C and A, potassium, and cancer-fighting compounds. Roast them with olive oil or steam them for a side packed with benefits.
Pistachios
Technically a fruit, pistachios are a source of vitamin B6, magnesium, zinc, and lutein, great for eye health and immune support. Their healthy fats and fibre also help curb hunger between meals.
Lupin Beans
These yellow legumes may not be as common as lentils or chickpeas, but they’re nutritional powerhouses. Rich in protein, fibre, and minerals like potassium and calcium, they help regulate blood sugar, reduce LDL (bad) cholesterol, and support bone strength. Snack on them between meals or toss them into salads.
Red Onion
More than just a flavour booster, red onions offer quercetin, a plant antioxidant linked to reduced inflammation and improved heart health. They also contain vitamin C and magnesium, supporting immunity and blood pressure control. Use them raw, pickled, or cooked for maximum benefit.
Turmeric
Known for its bright yellow colour and earthy flavour, turmeric contains curcumin, a potent anti-inflammatory compound. Studies suggest it may help prevent conditions like Alzheimer’s and skin disorders. Try adding turmeric to soups, teas, or rice dishes.
Sardines
Sardines are an excellent source of omega-3 fatty acids, which improve heart health and lower triglycerides. They also contain vitamin D, crucial for bone strength and often lacking in modern diets. Enjoy them grilled, on toast, or mixed into pasta.
Capers
These tangy buds are packed with polyphenols, antioxidants that slow cell ageing and support skin health. Capers also promote circulation and reduce bloating, making them a surprising beauty food. Add them to pasta, fish, or salads.
Watercress
This peppery green is part of the cruciferous family (like broccoli and cauliflower) and is known for its detoxifying and antibacterial properties. It’s rich in vitamin C, iron, and iodine—great for thyroid function and energy levels. Enjoy it raw in sandwiches or blended into soups.
Sweet Potatoes
These colourful root veggies are loaded with beta-carotene, flavonoids, and fibre, which support eye health, skin regeneration, and blood sugar balance. Bake or roast them with the skin on to maximise their benefits.
Tofu
A staple in many plant-based diets, tofu is high in complete protein, calcium, and vitamin B. It’s cholesterol-free and rich in heart-healthy unsaturated fats. Use it in stir-fries, smoothies, or desserts for a versatile, protein-rich option.
Kale
Dubbed a superfood for good reason, kale is an antioxidant-rich leafy green filled with vitamins A, C, and K and minerals like iron and calcium. It supports bone health, skin renewal, and immune function. Massage it with olive oil or sauté it with garlic and lemon.
Mushrooms
Low in calories but packed with benefits, mushrooms contain vitamin D, selenium, and powerful antioxidants. They support immune health and may even help reduce cancer risk. Use a mix of varieties for different health benefits.
Millet
This ancient grain is gluten-free, high in fibre, and packed with magnesium, phosphorus, and iron. It helps balance blood sugar, improve skin and hair health, and lower cholesterol. Cook like rice or use in salads or porridge.
Arugula
Also called rocket, this spicy green is rich in erucin, a compound shown to lower blood pressure. It’s also high in vitamin K and antioxidants. Add it fresh to pizzas, pasta, or grain bowls.
Chickpeas
These humble legumes are full of protein, fibre, and healthy fats, supporting heart health, blood sugar control, and digestion. They also promote a healthy gut microbiome. Add them to curries, salads, or roast them for a crunchy snack.
Mangoes
Sweet and tropical, mangoes are high in vitamin C, polyphenols, and fibre. They’re linked to lower inflammation and blood sugar regulation, and may support skin and gut health. Eat them fresh or blend them into smoothies.
Blueberries
These sweet berries are one of the most antioxidant-rich fruits, thanks to anthocyanins, which help reduce the risk of heart disease and type 2 diabetes. Add them to oatmeal or yogurt, or snack on them straight.
Brazil Nuts
Just one Brazil nut a day gives you your full daily dose of selenium, a key nutrient for thyroid, brain, and immune function. They’re also rich in healthy fats and make an easy, satisfying snack.Improving your diet doesn’t have to mean giving up everything you love. Instead, focus on adding more of the good stuff. These 19 healthy foods not only support long-term wellness, but they’re also delicious, easy to prepare, and backed by science. Start with one or two, build from there, and give your body the nourishment it needs to thrive.Also Read:
