Healthy eating is finally getting the hype it deserves. But honestly, it’s not just about eating what’s popular. Some foods heal, fuel, and protect, but they get barely noticed. We have here 10 doctor-approved foods that might not be trendy, but can make a big difference to your overall health.
10. Nuts and Seeds
According to Harvard-trained neuroscientist Lisa Genova, it can be very easy to overlook nuts and seeds, but these foods are like little powerhouses for brain health. The brain is nearly 60% fat, and it needs healthy fats to function well. Where can you get those? You guessed it—from walnuts, chia seeds, and flaxseeds, which are high in healthy fats (omega-3 fatty acids).
9. Tofu
We’ve heard how doctors and nutritionists encourage the reduction of red meat in our diets. And their recommended alternative? Lean proteins like tofu. This plant-based protein consists all nine essential amino acids crucial for growth, repair, and immunity. Tofu is also filling and low in calories, making it an ideal choice for weight management.
8. Canned Beans
Canned beans also deserve the spotlight (and a spot in your pantry) because of their plant-powered protein content. They may not have all the essential amino acids, but when paired with whole grains (quinoa or whole wheat bread), they form a complete protein. Canned beans also make it super easy to eat well. Just toss them into salads or make a chili for a fast, filling meal.
7. Prunes
If you’re looking for a new, healthy energy booster, this could be it. A nutritionist who doesn’t turn to caffeine for energy eat prunes instead. These fruits are a great source of energy, thanks to their natural sugars. What’s even better, they don’t cause a rapid rise of blood sugar because they fall under the category of low-glycemic foods.
6. Barley
Dr. Nicholas Perricone, a pioneer in anti-aging medicine, has a list of recommended superfoods, and one of them is barley. Why? Because it’s a simple grain with powerful benefits. It’s a low-glycemic grain that’s high in soluble and insoluble fiber, which lowers blood cholesterol and promotes a healthy digestive system, respectively.
5. Chickpeas
Chickpeas, also called garbanzo beans, stand out for having both soluble and insoluble fiber, just like barley. The best part? Chickpeas can fill you up pretty quickly. Just a cup of cooked chickpeas will give you around 15 grams of protein. If you’re cutting back on meat, this is a cleaner, plant-based alternative.
4. Cabbage
You’ve heard about all the amazing benefits of cruciferous vegetables, but still, cabbage remains underrated. According to Brown University Health, this vegetable packs vitamins and minerals that your body craves. It contains vitamin C, anthocyanins, and polyphenols, which help reduce inflammation in the body. Cabbage deserves a spot on your plate if you’re going for an anti-inflammatory diet.
3. Pomegranate Juice
Now, let’s talk beverages. One of the healthiest (and underrated) out there is pomegranate juice. A study conducted in 2020 revealed that commercial pomegranate juices have three times more antioxidants than green tea or red wine. With an antioxidant-rich drink like this, you have a better chance at protecting yourself from diseases like cancer and cognitive decline.
2. Butternut Squash
Want a sharp immune system and glowing skin? This is the underrated health food you should eat more of. Butternut squash is rich in beta-carotene, which the body converts into vitamin A. This vitamin is what you need for better vision, immune function, and skin health. Butternut squash is also excellent for digestive health, as it feeds healthy gut bacteria.
1. Oysters
Oyster is one of the most nutrient-dense foods that you can indulge in. It’s rich in heart-healthy omega-3s as well as zinc, which is a mineral essential for brain function, wound healing, mood balance, and immune strength. Oysters also deliver a mix of other trace minerals you might be missing like iron, copper, and B12.