A small group of nutrition experts came up with 10 foods not commonly eaten by many Americans. Packed with vitamins, minerals and antioxidants, this is a list worth checking out! For the full report which includes a description of each item along with it’s health benefits (see excerpts below) and “how to eat it” go to ABC News.

 

1. Kiwi

Health benefits: At roughly 50 calories per kiwi, these oval-shaped fruits are vitamin C superstars. Two kiwis have twice the vitamin C of an orange, and they are also rich in potassium and loaded with dietary fiber. In one study, the kiwi was found to offer the most nutrition per ounce compared with 27 of the most commonly consumed fruits.

2. Broccoli rabe

Health benefits: Like other leafy greens such as kale and spinach, broccoli rabe is a very good source of vitamin K, a nutrient needed to help the blood clot properly. It also is a rich source of the antioxidant vitamins A and C, and is a plant-based source of calcium.

3. Brazil nuts

Health benefits: Brazil nuts are an exceptional food source of selenium, a mineral considered to be cancer-fighting, and are particularly good for prostate health. The unshelled version has nearly four times more selenium than those already shelled. Like other nuts, they also offer some protein, fiber and vitamin E. And they are a good source of monounsaturated fats, which lend them a rich taste and flavor.

4. Edamame

Health benefits: These legumes are a fantastic source of plant protein, and they also provide plant-based estrogens (this is a benefit for women needing an estrogen boost such as women going through menopause) as well as fiber. A half-cup serving of the unshelled beans have 120 calories and make a satisfying snack.

5. Red lentils

Health benefits: Red lentils are considered milder and sweeter than other kinds of lentils. Though, no matter the color, all are high in protein and fiber. And these tiny treasure troves of nutrition are also a good source of folic acid, a type of B vitamin that's especially important to women during pregnancy to help prevent birth defects.

6. Quinoa

Health benefits: Pale yellow in color, quinoa has more calcium and iron in it than rice, wheat or oats. And this carbohydrate source also contains more protein and dietary fiber than other cereal grains. People on a gluten-free diet can enjoy quinoa.

*I love Quinoa! It is so filling and a wonderful change from the usual rice, wheat and oats.

7. Canned salmon

Health benefits: Opening up a can of salmon can be visually different from tuna, if you buy versions that come with the skin on the fish and bones. *Drain off the oil, but don’t pick out the small bones and skin. They provide a wonderful source of calcium. Close your eyes if your squeamish and mash it all together with a fork. You’ll never know the difference!

There are skinless and boneless varieties that basically look like rose-colored tuna, but you'll miss out on getting the small, calcium-rich bones. Like all kinds of salmon, the fish is a rich source of omega-3 fats, the "good" fats thought to have heart-protective and disease-fighting benefits, as well as a lean source of protein.

*Most canned salmon is wild (sometimes identified as Alaskan or Pacific salmon on the ingredients label), which contains less environmental contaminants than farmed versions of the fish, which are often labeled Atlantic salmon. Read more about Wild vs. Farmed Salmon.

Recipe for smoked salmon spread that uses canned salmon. So yummy!

 

8. Prawns

Health benefits: According to nutritionists, shrimp actually have a slightly better nutrient quality than prawns; however, both are a good source of protein and omega-3 fats. Their cholesterol content is on the high side compared to other kinds of fish and seafood, yet their saturated fat is low.

*Look for Wild Caught (from USA, Canada or Mexico) or “Warm- water U.S. farmed” on the label. Northern pink and spot prawns are good bets.  Shrimp and prawns farmed over-seas, are often fed antibiotics, antifungals, are farmed in unsanitary conditions and contaminate the environment.

9. Whole grain and multigrain pastas

Health benefits: The biggest benefit of using these pastas is the fiber boost. The pasta itself will be chewier and denser as a result, and this may make you feel full sooner after eating a smaller portion of it. Some manufacturers have made enriched pastas by adding things like flax to up the omega-3 content or bolstering the protein value.

10. Pomegranate

Health benefits: Pomegranate is a gold mine of antioxidants, particularly the proanthocyanins, which are found in other red and purple pigmented fruits, such as blueberries, strawberries and black raspberries. The fruit's high levels of polyphenols and flavonoid compounds are thought to be heart protective and may reduce inflammation. Pomegranate is a good source of vitamins C and K, and potassium.

*Pomegranate are usually consumed in the form of juice but actually eating the fruit is much more beneficial. The seeds of the fruit contain tons of fiber which helps your body absorb and properly metabolize the natural sugars contained in the fruit.


*Alison’s personal comments and additions to original excerpts.