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10 Forgotten Nutrient-Dense Foods for Optimal Health

nutrition food we are forgotten

By chandani Ruwan KumariPublished 7 months ago 5 min read
10 Forgotten Nutrient-Dense Foods for Optimal Health
Photo by Farhad Ibrahimzade on Unsplash

It's simple to overlook some of the most nutrient-dense meals that nature provides in our fast-paced society. While processed and convenience foods predominate in our diets, it's important to keep in mind the remarkable health advantages of natural, whole foods. This post will examine eleven underutilized nutrients that might boost your overall health and offer superior nutrition.

It's true that we frequently forget about some of the most nutrition-dense foods that nature gives because of the variety of processed and convenience foods on the market. Here are a few examples of nutrient-rich meals that are sometimes overlooked but have outstanding health advantages:

Leafy Greens

Despite being loaded with vitamins, minerals, and antioxidants, leafy greens like spinach, kale, Swiss chard, and collard greens are frequently ignored. They are ideal for aiding digestion and general health because they are low in calories and high in fiber.


In addition to satisfying your sweet craving, blueberries, strawberries, raspberries, and blackberries have a host of health advantages. These vibrant fruits are full of vitamins, minerals, and antioxidants that promote immune system strength, heart health, and brain function.

Cruciferous Vegetables

The family of cruciferous vegetables includes cabbage, Brussels sprouts, cauliflower, and broccoli. They include substances that aid the body's detoxification procedures and are a fantastic source of fiber, vitamins, and minerals.

Nuts and Seeds

Despite their high nutritional content, almonds, walnuts, chia seeds, flaxseeds, and hemp seeds are frequently disregarded. These little powerhouses boost heart health, brain function, and give your meals a delightful crunch since they are loaded with good fats, protein, and fiber.


Cheap and nutrient-dense vegetables like beans, lentils, chickpeas, and peas should get more attention. They are great providers of fiber, vitamins, minerals, and plant-based protein. Consuming beans regularly helps improve digestion, control blood sugar levels, and give you long-lasting energy.

Fermented Foods

Because they include probiotics, fermented foods like yogurt, kefir, sauerkraut, kimchi, and tempeh have a number of health advantages. These nutrients support a balanced gut flora, enhance digestion, strengthen the immune system, and support gut health in general.


In favor of other protein sources, fatty fish like salmon, mackerel, sardines, and trout are frequently overlooked. These fish are high in omega-3 fatty acids, though, which are vital for brain and heart health as well as for lowering inflammation in the body.

Whole Grains

An abundance of fiber, vitamins, and minerals may be found in whole grains including quinoa, brown rice, oats, and barley. Whole grains, as opposed to processed grains, maintain the nutrient-rich bran and germ, providing enduring energy, better digestion, and a variety of health advantages.


This spice's vivid yellow color comes from curcumin, a substance well-known for its potent anti-inflammatory qualities. Cooking with turmeric can benefit your general health, mental function, and joint wellness.


Despite being a complete protein source and nutritional powerhouse, eggs are frequently overlooked. Eggs support muscle development, brain health, and eye health since they are a rich source of the vitamins D and B12, choline, and selenium.

Rediscovering the nutrient-dense foods that can drastically improve your health and wellbeing is time. Numerous foods contain vitamins, minerals, antioxidants, and other health-promoting substances, including leafy greens, berries, cruciferous vegetables, nuts, seeds, legumes, fermented foods, salmon, whole grains, turmeric, and eggs. You can increase the variety of nutrients in your diet and promote maximum health by integrating these frequently ignored foods into your meals. Accept the strength of these overlooked items and observe how

Here are three simple recipes for traditional dishes from different parts of the world

Tacos al Pastor (Mexico)


1 lb (450g) pork shoulder, thinly sliced

1 small onion, diced

3 cloves of garlic, minced

2 tablespoons achiote paste

2 tablespoons pineapple juice

2 tablespoons white vinegar

1 teaspoon dried oregano

1 teaspoon ground cumin

Salt and pepper to taste

Corn tortillas

Pineapple slices (optional)

Cilantro and chopped onions for garnish


In a bowl, combine the achiote paste, pineapple juice, vinegar, garlic, oregano, cumin, salt, and pepper.

Add the thinly sliced pork shoulder to the marinade and mix until well coated. Let it marinate for at least 1 hour, or overnight for better flavor.

Heat a skillet or grill over medium-high heat. Cook the marinated pork slices for about 3-4 minutes on each side until they are cooked through and slightly charred.

Warm the corn tortillas in a separate skillet or oven.

Serve the tacos al pastor on warm tortillas, garnished with cilantro, chopped onions, and optional pineapple slices.

By Elena Leya on Unsplash

Chicken Curry (India)


1 lb (450g) chicken, cut into pieces

1 onion, finely chopped

2 cloves of garlic, minced

1 tablespoon grated ginger

2 tablespoons curry powder

1 teaspoon ground turmeric

1 can (14 oz/400ml) coconut milk

1 cup chicken broth

2 tablespoons vegetable oil

Salt and pepper to taste

Fresh cilantro for garnish

Cooked basmati rice or naan bread for serving


Heat the vegetable oil in a large skillet or pan over medium heat. Add the chopped onion and cook until softened and golden brown.

Add the minced garlic and grated ginger to the pan and cook for an additional minute.

Add the curry powder and turmeric to the pan and stir well to coat the onions and spices.

Add the chicken pieces to the pan and cook until they are browned on all sides.

Pour in the coconut milk and chicken broth. Season with salt and pepper.

Cover the pan and let the curry simmer for about 20-25 minutes, or until the chicken is cooked through and tender.

Garnish with fresh cilantro and serve with cooked basmati rice or naan bread.

By Carolina Cossío on Unsplash

Spaghetti Carbonara (Italy)


8 oz (225g) spaghetti

4 slices of bacon or pancetta, chopped

2 cloves of garlic, minced

2 large eggs

½ cup grated Parmesan cheese

Salt and black pepper to taste

Chopped parsley for garnish


Cook the spaghetti according to the package instructions until al dente. Drain and set aside.

In a large skillet, cook the chopped bacon or pancetta until crispy. Remove the cooked bacon from the skillet and set it aside, leaving the rendered fat in the pan.

In the same skillet with the bacon fat, add the minced garlic and sauté until fragrant.

In a bowl, whisk together the eggs and grated Parmesan cheese until well combined.

Add the cooked spaghetti to the skillet with the garlic and toss to coat with the rendered fat.

Remove the skillet from the heat and quickly pour in the egg and Parmesan mixture

you can get lots of healthy nutrition with traditional food

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About the Creator

chandani Ruwan Kumari

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