When we think of healthy eating most common about fruits and vegetables like apples, bananas, carrots, and spinach. There are many lesser-known fruits and vegetables that not only add colour and flavour to our plate but also provide incredible nutritional benefits. There are a number of fruits and vegetables available in the market that are less known, but they are highly beneficial for our health.
Hidden Facts about Lesser-Known Fruits and Vegetables
1 .Dragon Fruit (Pitaya)
Dragon fruit may catch our eye with its vibrant pink skin and dotted white or red flesh, but its real magic lies in the incredible health benefits it offers.
Nutritional Benefits:
- Rich in vitamin C, which boosts immunity.
- Packed with antioxidants that fight free radicals.
- Contains fibre that supports digestion.
- Good source of magnesium, important for muscles and nerves.
Dragon fruit is low in calories but high in nutrients, making it perfect for those who are looking for guilt-free snacking options.
2. Jackfruit
Jackfruit is known as the world’s largest fruit, and it’s gaining fame as a plant-based meat alternative.
Nutritional Benefits:
- High in fibre, which promotes fullness and aids digestion.
- Rich in vitamin A and vitamin C, great for skin and immunity.
- Provides potassium, which helps regulate blood pressure.
- Contains phytonutrients with anti-inflammatory properties.
Its meaty texture makes it a favourite for vegan dishes like jackfruit tacos, tikkis, biryani or curries.
3. Kale
Spinach and lettuce are popular; kale has recently earned superfood status. This dark, leafy green is more nutritious than any other vegetable.
Nutritional Benefits:
- Exceptionally high in vitamin K it is highly important for bone health and reduces blood clotting.
- Rich in vitamin A for eye health and skin glow.
- Packed with antioxidants like quercetin that fight inflammation.
- Contains iron, essential for energy and red blood cell production.
- Just one cup of raw kale provides more vitamin C than an orange.
4. Bitter Gourd
Not everyone likes its bitter taste, but bitter gourd is worth adding to your plate for its medicinal values.
Nutritional Benefits:
- Known for its role in regulating blood sugar levels.
- Rich in vitamin C and vitamin A.
- Contains antioxidants that cleanse the liver and blood.
- Supports digestion and boosts immunity.
- Bitter gourd is often recommended in traditional medicine for diabetes management.
5. Starfruit (Carambola
It is shaped like a star when sliced. This tropical fruit is not just pretty; it is a nutrient-rich snack.
Nutritional Benefits:
- Low in calories but high in vitamin C.
- Contains potassium for heart health.
- Provides fibre for smooth digestion.
- Has antioxidant compounds that support overall wellness.
- Its tangy-sweet flavour makes it versatile in salads, smoothies, and even savoury dishes.
6. Purple Sweet Potatoes – Colourful carb
Purple sweet potatoes not only look striking but also pack more antioxidants.
Nutritional Benefits:
- Rich in anthocyanins, powerful antioxidants that support heart health.
- High in fibre for gut health.
- Good source of vitamin A for eye health.
- Provides complex carbs for sustained energy.
- They are healthier, more nutrient-dense alternatives to white potatoes.
7. Chayote (Seem)
It is commonly used in South Asian and Latin American cooking, but chayote is often overlooked despite its benefits.
Nutritional Benefits:
- Low in calories but high in fibre.
- Contains folate, essential for pregnant women.
- Provides vitamin C for immunity.
- Supports hydration as it’s mostly water.
- Chayote is versatile, it can be eaten raw in salads, sauteed or even stuffed.
8. Beetroot
Beetroot may not be as exotic but they are often underappreciated. Their deep red colour is a sign of powerful nutrients.
Nutritional Benefits:
- Rich in nitrates, which improve blood flow and lower blood pressure.
- Packed with iron and folate, crucial for red blood cell health.
- Supports liver detox with its antioxidants.
- Provides fibre for digestion.
- Athletes love beetroot because it enhances stamina and performance.
9. Rambutan
With its hairy shell, rambutan looks unusual, but inside lies juicy, nutrient-rich flesh.
Nutritional Benefits:
- Rich in vitamin C for immune support.
- Contains copper, important for healthy bones and blood.
- Low in calories but hydrating and sweet.
- Offers iron for better oxygen transport in the body.
Include Lesser-Known Fruits and Vegetables
- Each fruit or vegetable offers a unique nutrient profile.
- Trying new produce, fruits, and vegetables keeps your diet interesting.
- More diversity means stronger overall health.
- Many of these are grown regionally, and buying them helps small farmers.
Conclusion
Healthy eating does not mean it is boring. By adding lesser-known facts about some variety of fruits and vegetables to your meals, you are not only getting a wider range of nutrients but making your diet more colourful and exciting. Whether it is dragon fruit in your smoothie, jackfruit curry on your plate, or roasted purple sweet potatoes at dinner, each of these underrated foods brings something special to the table.
