15 Underrated Superfoods That Might Be Even Better Than Kale

Kale gets much attention as a superfood, but it’s far from the only one, not the most powerful. Many lesser-known foods are just as healthy, if not more so, and come with fewer bitter flavors or trendy hype. These underrated superfoods are packed with nutrients that help your body fight disease, boost energy, and keep your skin glowing. 

From humble seeds to sea plants, you’ll find many easy options to add to your meals. Best of all, they’re often cheaper and more versatile than kale. Here are some hidden health heroes worth adding to your diet today.

Watercress

Watercress is a leafy green that’s often overlooked, but it’s one of the most nutrient-dense vegetables you can eat. It’s packed with vitamin K, which supports bone health, and antioxidants that help fight free radicals. Watercress also contains compounds that may protect against certain types of cancer.

It has a peppery, fresh flavor that goes well in salads and sandwiches. Unlike kale, it’s tender and doesn’t need to be massaged or cooked to taste good. You can even blend it into soups for an extra burst of nutrition.

Seaweed

Seaweed is a true superfood from the sea, loaded with iodine, which supports thyroid health. It’s also rich in calcium, magnesium, and iron, making it great for your bones and energy levels. Some types of seaweed even have compounds that may support gut health and immune function.

Nori, dulse, and wakame are common varieties you can find in stores. You can snack on dried seaweed, sprinkle flakes onto rice, or add it to soups. It’s a salty, savory boost that kale just can’t match.

Beets

Beets are full of natural nitrates that help improve blood flow and lower blood pressure. They also contain powerful antioxidants like betalains that fight inflammation and support liver health. Beets are naturally sweet and earthy, and they can be eaten raw, roasted, or juiced.

Beet greens are also edible and even more nutritious than the root. They’re a great source of fiber, which keeps your digestion on track. Try swapping kale for beet greens in any sautéed or smoothie recipe.

Pumpkin Seeds

Pumpkin seeds, also known as pepitas, are tiny but mighty in terms of nutrition. They’re loaded with magnesium, zinc, and healthy fats that support your heart, muscles, and immune system. These seeds also have tryptophan, which can help improve your sleep.

They’re easy to toss on salads, yogurt, or oatmeal for a crunchy boost. Unlike kale, you can take them on the go as a snack. They’re also a great source of plant-based protein.

Black Garlic

Black garlic is aged garlic that becomes sweet, soft, and packed with antioxidants. It contains allicin, a compound known for fighting inflammation and boosting heart health. The aging process also increases its levels of S-allyl cysteine, which is easier for the body to absorb.

It has a rich, molasses-like taste and can be used in sauces, dips, or spreads. Black garlic has less of the sharp bite regular garlic does, making it more versatile. It’s a flavor and health upgrade rolled into one.

Sardines

Sardines may not be trendy, but they’re incredibly nutrient-rich and sustainable. They’re high in omega-3 fatty acids, which support brain and heart health. Sardines also provide vitamin D, calcium, and protein, all in one small package.

Unlike larger fish, they’re low in mercury and safe to eat often. You can enjoy them on crackers, in salads, or mixed into pasta. They're a powerhouse that makes kale look basic in comparison.

Red Cabbage

Red cabbage is rich in anthocyanins, the same antioxidants found in blueberries. It’s also high in vitamin C and fiber, which helps boost your immune system and digestion. Red cabbage can be eaten raw in slaws or cooked for a sweet and tender side dish.

It has more antioxidants than green cabbage or kale. Plus, it’s affordable and stores well in the fridge. Its vibrant color adds beauty and benefits to every plate.

Chia Seeds

Chia seeds may be small, but they pack a big punch in terms of nutrients. They’re loaded with omega-3s, fiber, and plant-based protein. When soaked, they form a gel-like texture that’s great for digestion and keeping you full longer.

You can add them to smoothies, puddings, or baked goods. Unlike kale, they don’t need any prep and can be stored for months. Just a spoonful a day can make a big difference.

Lentils

Lentils are a protein-rich legume in several green, red, and black varieties. They’re full of fiber, iron, and B vitamins that help support energy and heart health. Lentils are also inexpensive and easy to cook.

You can use them in soups, stews, salads, or meat substitutes. Unlike kale, they’re comforting and filling. They’re a great everyday food that deserves more love.

Purslane

Purslane is a wild leafy green that grows like a weed but is packed with omega-3s and antioxidants. It also has vitamin A, C, and magnesium. Its slightly tangy and lemony taste makes it great in fresh salads.

Most people don’t know it's edible or perfect for you. Purslane has more omega-3s than any other leafy green, including kale. It's a hidden gem that's easy to find and enjoy.

Avocados

Avocados are a creamy fruit loaded with heart-healthy monounsaturated fats. They also contain fiber, potassium, and vitamins C, E, and K. Avocados help lower bad cholesterol and keep you full longer.

You can use them in salads, spreads, smoothies, or desserts. While kale is all crunch and bitterness, avocado adds smooth richness and healthy fats. They’re not just trendy, they’re perfect for you.

Moringa

Moringa is a plant native to India, often called the "miracle tree" because of its many benefits. Its leaves are rich in calcium, potassium, and antioxidants. Moringa can reduce inflammation and help regulate blood sugar levels.

You can find it in powder form to add to smoothies or teas. It has a mild, earthy flavor that blends easily into food. Moringa offers a wider variety of nutrients than kale in a smaller serving.

Fermented Foods

Fermented foods like kimchi, sauerkraut, and miso are excellent for gut health. They’re full of probiotics that help balance your digestive system. These foods also contain enzymes and vitamins created during the fermentation process.

They’re tangy, flavorful, and support your immune system from the inside out. Kale can’t offer the same probiotic benefits. A little fermented food each day can improve how your whole body feels.

Hemp Seeds

Hemp seeds are soft, nutty seeds rich in complete plant-based protein and healthy fats. They contain a perfect balance of omega-3 and omega-6 fatty acids.

Hemp seeds are also a good source of magnesium, iron, and zinc. You can sprinkle them on cereal, yogurt, or salad. They’re easy to digest and don’t require soaking or grinding. They’re a simple way to add more nutrition to every meal.

Artichokes

Artichokes are high in fiber, especially those that feed the good bacteria in your gut. They’re also packed with folate, vitamin C, and antioxidants. Artichokes support liver health and may help lower cholesterol.

You can steam, roast, or marinate them for a tasty dish. They take more prep than kale, but the health benefits are worth it. Their nutty flavor and creamy texture make them a unique and delicious choice.