When we visit the grocery store, we usually gravitate toward the foods we enjoy and crave. However, to ensure a well-rounded intake of nutrients, even if they don’t necessarily align with our taste buds, it’s essential to select healthy ingredients. So, what foods are rich in various nutrients but often overlooked and underappreciated? From beets to dried plums, anchovies, and Swiss chard, here are 10 ingredients with hidden health benefits.
Beets
Also known as red turnips or red spinach, beets are packed with a crunchy texture and abundant nutrients. Their unique red color is used in various dishes, including salads and juices. The red pigment of beets and betaine inhibits cell damage and has antioxidant properties, aiding cancer prevention and inflammation relief.
Prune
Dried plums, or prunes, are another ingredient with remarkable benefits. Prunes contain twice the amount of antioxidants as raisins. Moreover, they are rich in dietary fiber, making them excellent for preventing constipation. Although they are identical to plums, drying them concentrates their anti-cancer and anti-aging ingredients. They pair well with bread or Italian ham rich in spices.
Anchovies
Anchovies are as nutritious as other blue-backed fish like mackerel and saury. They are packed with Omega-3 fatty acids that eliminate saturated fats, vitamins, and minerals. They are also rich in iron, magnesium, phosphorus, and potassium, which are suitable for the body. Their cooking methods, such as grilling or stewing, are varied so you can cook them according to your taste.
Turmeric
Turmeric, a perennial plant in the ginger family, is primarily cultivated in tropical and subtropical regions, with India as its center. The stem and root are used for food and medicinal purposes. Known as the superstar of seasoning, it has excellent anti-inflammatory and anti-cancer effects. It can be mixed with fried eggs or eaten with vegetable dishes. It is also a main ingredient in curry.
Pumpkin
Often referred to as autumn health food, pumpkin is excellent for skin beautification, anti-aging, and boosting the immune system. The beta-carotene that gives pumpkin its yellow color is converted into vitamin A, enhancing infection resistance and protecting the mucous membranes. Traditional oriental medicine is known to soothe the five internal organs – the heart, lungs, kidneys, liver, and spleen – and promote diuresis.
Frozen Blueberries
Blueberries are well-known for their benefits to the eyes. They are a part of the world’s top ten superfoods and are distinctive black foods with small sizes and star-shaped stems. While freezing fruits and vegetables can reduce their nutrients, frozen blueberries maintain nutritional value even after long-term storage. Anthocyanin in blueberries helps improve memory.
Cabbage
Cabbage is a well-known ingredient that aids in stomach health. The sulforaphane in cabbage has potent anti-inflammatory effects and suppresses the activity of Helicobacter pylori, the cause of gastritis. Vitamin U helps secrete hormones that form the gastric mucosa, protecting the stomach wall. Cabbage also contains other beneficial ingredients that help prevent diseases and maintain health.
Swiss Chard
Swiss chard, widely used as a salad ingredient in the West, is noted in the Donguibogam, a Korean medicine book compiled by the royal physician, for its effectiveness in soothing the stomach and promoting good digestion. It is rich in carotenoids that prevent eye aging. Swiss chard is famous for being lightly fried in olive oil and served chopped.
Pumpkin Seeds
Pumpkin seeds, the most nutritious part of a pumpkin, are nut-rich in tryptophan and zinc. Tryptophan is an essential amino acid that can only be obtained through diet. When it meets zinc in the body, it transforms into serotonin, which regulates depression. When exposed to a dark environment, serotonin converts into the hormone melatonin, which helps induce sleep.
Pomegranate Juice
Pomegranates are popular among women because of their high polyphenol content, which prevents aging. They are also a rich source of fiber, providing a feeling of fullness and thus aiding in weight management. They play a crucial role in muscle function, and pomegranate juice lowers blood sugar levels and has anti-aging effects.
Most Commented