5 Nutrient-Rich Foods You’re Probably Not Eating Enough Of

In today’s world of processed foods and trendy diets, it’s easy to overlook the simplest and most natural foods, many of which are right in front of us. These humble ingredients are packed with nutrients and should have a regular place on your plate. Following are five underrated yet essential foods you should eat more of:

1. Leafy Green Vegetables

Examples: Spinach, kale, arugula, Swiss chard, parsley, cilantro
Why they matter: Rich in vitamin K, iron, magnesium, antioxidants, and fiber. They support digestion, heart health, and help balance blood sugar.
Easy ways to eat them:

• Add a handful of raw spinach to your smoothie

• Sprinkle parsley or cilantro into soups, stews, and salads

• Make a green omelet with chopped Swiss chard

2. Legumes

Examples: Lentils, chickpeas, beans, peas, fava beans
Why they matter: Excellent source of plant-based protein, fiber, iron, and B vitamins. They promote fullness, balance blood sugar, and support heart health.
Easy ways to eat them:

• Make a cold lentil salad with roasted sweet potatoes

• Add cooked chickpeas to soup

• Cook a lentil and rice (or bulgur) dish like mujaddara

3. Avocado

Why it matters: Packed with healthy fats (especially omega-3s), potassium, and fiber. Supports brain function, glowing skin, and a strong immune system.
Easy ways to eat it:

• Spread avocado on sourdough toast

• Toss avocado cubes into a fresh salad

• Make a quick guacamole with lemon juice and sea salt

4. Nuts and Seeds

Examples: Walnuts, almonds, chia seeds, flaxseeds, pumpkin seeds
Why they matter: Full of healthy fats, protein, minerals, antioxidants, and fiber. Great for heart health, blood fat balance, and skin/hair health.
Easy ways to eat them:

• Sprinkle chopped nuts over salads

• Add a spoonful of ground flaxseed to smoothies or yogurt

• Snack on a small handful of raw almonds

5. Orange Root Vegetables

Examples: Sweet potatoes, pumpkin, carrots
Why they matter: High in beta-carotene, a powerful antioxidant that converts to vitamin A—vital for eye health, skin, and immune function.
Easy ways to eat them:

• Roast sweet potato cubes with olive oil

• Cook a hearty orange vegetable soup

• Grate raw carrots into your salad

These five foods are nutritional powerhouses hiding in plain sight. Add them to your routine for a simple, natural boost to your overall health.