Seaweed
Seaweed is a treasure from the ocean that most people in the West rarely put on their plates. This vibrant green is bursting with iodine, a mineral your thyroid needs to keep your metabolism humming. Seaweed also contains vitamins A, C, E, and K, and some types provide up to 10 times more calcium than milk, as highlighted in the Journal of Nutrition. Antioxidants in seaweed help fight inflammation, which is linked to many chronic diseases. With the surge in plant-based eating, seaweed is making its way into more kitchens as a sustainable, nutrient-rich option. Its briny, umami taste gives salads, soups, and even smoothies a surprising depth. People in Japan and Korea have enjoyed seaweed for centuries, and their diets are often linked to lower rates of certain cancers and heart disease. It’s not just a sushi wrap—think of it as an edible multivitamin from the sea.
Kohlrabi
Kohlrabi, sometimes called the “German turnip,” is a knobby, pale green vegetable that belongs to the cabbage family. It’s loaded with vitamin C—one cup gives you more than your daily requirement—and is also rich in fiber for a happy gut. Researchers have found that the antioxidants in kohlrabi may help lower the risk of chronic illnesses, especially heart disease. It has a refreshingly crisp texture, making it excellent for eating raw with dips, in salads, or even slaws. You can also roast or steam kohlrabi, and its mild, slightly sweet flavor blends well with herbs and spices. Its potassium content supports healthy blood pressure, which is essential for heart health. Despite all these benefits, kohlrabi is still a rare sight at many dinner tables. Adding this overlooked veggie can bring new flavors and nutrition to your meals.
Romanesco
Romanesco looks almost too stunning to eat, with its bright green, spiraled florets that resemble a natural work of art. This vegetable is part of the broccoli family and is rich in vitamin C, fiber, and carotenoids that are good for your eyes. According to the Journal of Agricultural and Food Chemistry, Romanesco contains powerful glucosinolates, compounds linked to lower cancer risk. Its firm yet tender texture stands up well to roasting, steaming, or tossing into stir-fries. Romanesco is also very low in calories—about 25 per cup—making it a smart choice for weight management. Its nutty, delicate flavor pairs beautifully with garlic, lemon, or parmesan. Because of its unique fractal appearance, Romanesco can turn a regular meal into something extraordinary. Eating with your eyes first makes healthy choices more appealing.
Fiddleheads
Fiddleheads are the tightly coiled young shoots of ferns, and they look just as whimsical as they sound. These seasonal greens are rich in omega-3 fatty acids, iron, and antioxidants, which are essential for healthy blood and fighting inflammation. Just one serving offers about 2 grams of protein and very few calories, making them a guilt-free addition to any meal. Studies suggest that fiddleheads have anti-inflammatory benefits, which can help protect the body from chronic diseases. They’re typically available only in spring, so chefs and foodies eagerly await their short season. Fiddleheads can be sautéed with garlic, steamed, or even pickled for a tangy treat. Their slightly grassy, nutty taste and crunchy texture make them stand out in any dish. Trying fiddleheads is like tasting a bit of springtime on your fork.
Sunchokes
Sunchokes, also known as Jerusalem artichokes, are knobby tubers that resemble ginger root but taste sweet and nutty. They’re packed with inulin, a prebiotic fiber that feeds good bacteria in your gut, supporting digestion and immune health. Studies show that inulin can help keep blood sugar steady, which is especially important for people with diabetes. Sunchokes are also high in potassium, iron, and thiamine, which are vital for energy and muscle function. One cup offers around 110 calories and 3 grams of protein, making sunchokes both nourishing and satisfying. You can roast, mash, or slice them into soups for extra body and flavor. Their unique taste and versatility have made them a favorite in farm-to-table restaurants. Adding sunchokes to your diet can open the door to new flavors and better gut health.
Celeriac
Celeriac, or celery root, might not win a beauty contest, but it’s a nutritional champion. This root vegetable is low in calories—about 42 per cup—but high in fiber, making it perfect for those watching their weight. It’s a great source of vitamin K, which is important for strong bones and blood clotting. According to recent research, celeriac’s antioxidants can help reduce inflammation, protecting your body from damage at the cellular level. You can enjoy celeriac raw in crunchy salads, roasted as a side, or mashed as a low-carb alternative to potatoes. Its slightly nutty, earthy flavor gives familiar recipes a new twist. Celeriac is often overlooked in grocery stores, but it’s a hidden gem for anyone looking to eat healthier. Don’t judge this veggie by its knobby exterior—its benefits are all on the inside.
Purslane
Purslane is a leafy green that many people pull out of their gardens as a weed, not realizing it’s packed with nutrients. It contains more omega-3 fatty acids than any other leafy vegetable, according to a study in the Journal of the Science of Food and Agriculture. Purslane is also rich in vitamin C and antioxidants that help protect your body from damage. Its crisp, succulent leaves have a refreshing, slightly tangy flavor that works well in salads, sandwiches, or even as a topping for tacos. Purslane is very low in calories, making it ideal for anyone trying to lose weight. Its unique texture and taste can add excitement to everyday dishes. As more people discover its benefits, purslane is gaining attention as a superfood. Sometimes, the best foods are hiding right in plain sight.
Amaranth Greens
Amaranth greens aren’t just pretty to look at—they’re also packed with nutritional power. These vibrant leaves are loaded with vitamins A, C, and K, as well as important minerals like calcium and iron. One cup of cooked amaranth greens contains about 40 calories and a hefty dose of fiber to keep digestion smooth. Research shows that eating amaranth greens can help lower cholesterol and support heart health. They’re also naturally gluten-free, making them a good choice for people with gluten intolerance. Amaranth greens have a mild, slightly earthy flavor that works well in stir-fries, soups, or even raw in salads. Their versatility and gentle taste make them easy to incorporate into many meals. Don’t let these nutritional powerhouses pass you by on your next trip to the market.
Watercress
Watercress is a leafy green with a peppery bite that’s often left behind in favor of more common salad greens. It packs a punch with vitamins A, C, and K, plus calcium and iron for strong bones and healthy blood. According to a study in Nutrients, watercress is loaded with antioxidants that reduce chronic disease risk. It’s incredibly low in calories—just 4 per cup—making it an easy way to add nutrients without adding bulk. Watercress is linked to potential cancer-fighting properties thanks to its high phytochemical content. Its spicy, crisp flavor shines in salads, sandwiches, or blended into green smoothies. Watercress grows quickly in water, making it one of the most sustainable greens you can eat. This tiny leafy vegetable deserves a bigger place in your diet.
Beet Greens
Beet greens are the leafy tops of beets that most people toss away, but they’re actually even more nutritious than the beet root itself. They’re a great source of vitamins A, C, and K, as well as calcium and iron, supporting healthy bones and immunity. One cup of cooked beet greens delivers about 39 calories and plenty of fiber for digestive health. Studies show beet greens can help lower blood pressure thanks to their high nitrate content. Their mild flavor makes them perfect for sautéing with garlic, adding to soups, or blending into smoothies. Antioxidants in beet greens provide extra protection against free radicals, which can damage cells. Eating the whole beet plant reduces food waste and boosts your nutrient intake. Next time you buy beets, keep those greens and make the most of your produce.
Bok Choy
Bok choy is a crisp, leafy member of the cabbage family that’s a staple in Asian cooking but underused elsewhere. It’s low in calories—about 20 per cup when cooked—yet packed with vitamins A, C, and K, along with calcium and iron. Researchers have linked bok choy to a reduced risk of certain cancers due to its glucosinolates, which help flush toxins from the body. Bok choy’s tender leaves and crunchy stalks are delicious stir-fried, in soups, or even grilled as a side dish. Its mild, slightly sweet flavor makes it a crowd-pleaser for kids and adults alike. Antioxidants in bok choy may protect your heart and support healthy aging. Its versatility in the kitchen makes it easy to add to almost any meal. If you haven’t tried bok choy, you’re missing out on both taste and nutrition.
Daikon Radish
Daikon radish is a long, white root that’s popular in Asian cuisine but rarely found on Western plates. It’s low in calories—just 18 per cup—and high in vitamin C, which supports your immune system. Daikon is also rich in fiber and antioxidants that help the body detoxify and heal. Research shows daikon can aid digestion and support liver health, partly because of special enzymes it contains. Its cool, crisp texture and mild, slightly spicy flavor make it great in salads, pickles, or cooked into stews. Daikon also provides hydration, especially helpful in the warmer months. Eating daikon can add a refreshing crunch and unique taste to your meals. This root is more than a garnish—it’s a nutrition powerhouse.
Chayote
Chayote is a pale green, pear-shaped squash that’s popular in Latin American and Asian cooking but still largely unknown elsewhere. It’s especially low in calories—about 36 per cooked cup—and high in vitamin C, B6, folate, and potassium. Research suggests that chayote may lower cholesterol and support heart health, making it a smart choice for anyone watching their numbers. Its mild flavor means it can be used in both savory and sweet dishes, from salads to stir-fries or even baked goods. Chayote’s texture stays firm after cooking, adding a pleasant bite to meals. It’s also a good source of fiber, which helps you feel full and supports digestion. Antioxidants in chayote help protect your cells from damage. Branching out to try this unique squash could bring both variety and health to your table.
Broccolini
Broccolini is a slender, delicate hybrid of broccoli and Chinese kale, offering a sweeter, milder taste than regular broccoli. It’s loaded with vitamins A, C, and K, as well as calcium and iron for strong bones and immunity. Each cup of cooked broccolini contains about 55 calories and a good hit of fiber. Studies have shown that broccolini’s high glucosinolate content may help reduce cancer risk by supporting the body’s natural detox processes. It’s wonderfully easy to cook—just steam, sauté, or grill it for a quick, nutritious side. Broccolini’s tender stems and florets absorb flavors well, making them perfect for bold sauces or simple lemon and olive oil. Its popularity is growing thanks to its versatility and appealing appearance. Adding broccolini to your meals can be a delicious way to get more greens.
Mizuna
Mizuna is a feathery, dark green leafy vegetable often used in Japanese cuisine but often ignored in the West. It’s rich in vitamins A, C, and K, along with calcium and iron that contribute to healthy blood and bones. One cup of mizuna has only 13 calories but plenty of fiber to keep you feeling satisfied. Research indicates that mizuna may have anti-inflammatory properties, helping to calm the body and support overall wellness. Its mild, slightly peppery flavor works well in salads, stir-fries, and soups, bringing a fresh note to any dish. Mizuna is easy to grow at home, making it accessible for anyone who wants to try something new. Its delicate leaves and crisp stems add texture and nutrition to a variety of recipes. Exploring veggies like mizuna can add excitement and health to your plate.
