When we think of healthy foods, we automatically think of apples, bananas, kale, or broccoli. These staples have been our trusted go-to for immunity boost or disease prevention.

Of course, it can be easy to keep buying the same produce. Chances are your kids already love them, and you have mastered the art of preparing them to perfection in your kitchen.

But there are really those days when we crave variety—when the curiosity to try something new meets our creative juices and health-conscious self. To help you cut to the chase and get into action ASAP, here are five lesser-known foods that should make it into your plate for their health benefits.

…although they can be a little harder to find.

 

Purple cauliflower

The purple cauliflower is slightly nuttier and sweeter than its classic white kind, which you may have known of already. It is cooked the same way as white cauliflower, although its purple hue fades a bit after cooking. Besides being a feast for the eyes, purple cauliflower is also packed with nutrients like fiber, vitamin C, folate, and potassium.

Purple cauliflower also contains anthocyanins, water-soluble pigments that are not only responsible for their purple shade but also provide them with antioxidant properties. Research shows anthocyanins also contain anti-diabetic, anticancer, anti-inflammatory, antimicrobial, and anti-obesity effects.

 

Kamo kamo (Kumi kumi)

Native to New Zealand, this heirloom squash has a nutty flavour and can be eaten on its own or mashed with potato. Kamo kamo blossoms are also edible and make a delightful addition to various dishes.

Apart from its remarkable taste, kamo kamo is a nutritional powerhouse. Like other squashes, it is an excellent source of fiber and vitamins C and A. A recent study also found Kamo kamo is high in phenolics, compounds that exhibit various important biological activities such as antimicrobial, antioxidant, and anti-inflammatory properties.

 

Cape gooseberries

Cape gooseberries are thought to have a tropical taste that is both sweet and tart, with a hint of earthiness similar to sweet cherry tomatoes. They have lower antioxidant properties than their red gooseberry cousin, but you’ll get impressive amounts of beta-carotene, vitamin C, and dietary fiber.

 

Kohlrabi

Kohlrabi boasts the taste of cabbage and turnip with a cue of sweetness. This nutritious vegetable is packed with essential vitamins and minerals, including Vitamin C, Vitamin B6, thiamin, folate, potassium, and fiber. As a member of the brassica family, kohlrabi is also rich in beneficial phytonutrients. Evidence shows phytonutrients help prevent chronic diseases such as diabetes, cancer, obesity, and hypertension.

 

Bitter melon

Unlike most melons, bitter melons live up to their name and are not sweet. They even get more bitter as they ripen. Also known as bitter gourd, they have been extensively studied for their anti-diabetic properties.

Moreover, bitter melons are also lauded for their versatility. Research reveals bitter melons contain over 225 medicinal constituents, worthy of treating any disease inflicted on mankind.

 

Takeaway

 

There is no such thing as a miracle food that can provide us with all the nutrients our body needs. Because different foods provide us with different sets of nutrients, it is important to have variety in your diet. Not only does it make your diet fun, but it also helps you consume the daily recommended intake of specific vitamins and minerals.

So if you are bored with your usual meals, try these lesser-known fruits and vegetables from our list. Or, contact us today for ready-made meals that are not only nutrient-dense but also pleasant-tasting.