A new wave of research-supported attention is casting a spotlight on foods that have long flown under the radar, overshadowed by trendy “superfoods.” According to leading nutritionists cited in a recent investigative feature by AOL, foods like celery, prunes, and sardines offer surprising health benefits that deserve a regular place on our plates, especially for Thai consumers interested in boosting health in affordable and practical ways (AOL).
While apples and bananas are celebrated for their convenience and accessibility, they’re not the only ingredients delivering essential nutrients. As one New York-based assistant dean from a health professions school explains, eating a broader range of foods exposes us to a richer diversity of vitamins and minerals—and can also brighten up our culinary routines. This is particularly relevant in Thailand, where local diets often centre around a handful of well-loved fruits, vegetables, and grains, but might overlook some globally recognized powerhouses.
Among the standout foods identified by nutrition experts: celery is rich in vitamin K, potassium, and antioxidants, and its tender leaves can be blended into innovative pestos or smoothies. For Thai home cooks, this offers a creative new use for an ingredient already common in Tom Yum and stir-fries. Clementines, a hybrid citrus, pack intense doses of vitamin C, are refreshingly hydrating, and fit easily into packed lunches—a boon for office workers and students navigating Bangkok’s climate.
Seeds feature prominently too. Pumpkin seeds, a staple in many Thai snacks, are praised as “small but mighty” for their magnesium, zinc, and iron content. Just 28 grams provides 40% of an adult’s daily magnesium needs, critical for both heart and bone health (NIH Fact Sheet). Nutritionists recommend tossing pumpkin seeds into salads or blending them into guacamole, strategies that align neatly with Thai preferences for bold textures and flavours.
Pomegranate juice, increasingly available in Thai supermarkets, is highlighted as a hydrating, antioxidant-rich beverage that also supports muscle function thanks to its potassium content. For refreshing, healthy drinks that go beyond the ubiquitous sugary iced teas, nutritionists suggest mixing 100% pomegranate juice with sparkling water and fresh lime.
The ancient grain freekeh, less common in Thai cuisine but well-known in Middle Eastern cooking, emerges as a protein-, fiber-, and potassium-rich alternative to jasmine rice or sticky rice. Its smoky flavour could harmonise with Thai grilled chicken or spice-laden salads (yam), and incorporating it as a rice substitute helps diversify nutrient intake.
Prunes, often assumed to be solely for digestive issues, provide heart and bone health benefits. Research demonstrates that regular consumption—around five or six prunes daily—may slow bone loss and reduce fracture risk, particularly among postmenopausal women (Nutrients 2022). For Thai bakers, using pureed prunes in desserts provides a healthy twist to classic sweets that often rely on palm sugar and eggs.
Sardines are perhaps the most underrated: a nutritional powerhouse packed with calcium, magnesium, and protein. With their long shelf life and reasonable price, canned sardines can be added to congee, salads, or toast—a practice echoing trends in Japan and the Mediterranean. In Thailand’s cost-conscious food culture, making sardines a pantry staple could help combat nutritional deficiencies, especially among the elderly and low-income families.
Hemp hearts, the soft-shelled seeds of the hemp plant, are praised for their protein and omega-3 fatty acids. Importantly, they do not contain psychoactive substances, making them safe and legal for consumption in Thailand (Thai FDA Announcement, 2022). Dusting them over som tum (papaya salad) or stirring into soups can boost both nutrition and satiety.
Watercress, a leafy supergreen, was ranked the most nutrient-dense vegetable in a landmark study by the U.S. CDC (CDC Powerhouse Fruits and Vegetables), but it is underutilized compared to kale or bok choy. Peppery in flavour, watercress offers substantial disease-fighting phytochemicals. Thai chefs have long tossed watercress into hot pots and yam salads; adding it to modern recipes could help elevate both nutrition and taste.
Experts stress the importance of dietary variety for Thais, who—while benefiting from a traditional cuisine rich in herbs and vegetables—may also fall into repetitive food habits. The head dietitian from a major Bangkok hospital notes, “Thinking beyond common fare and rotating lesser-known nutrients into the diet can help address gaps, especially as concerns about chronic disease and aging rise in Thailand.” Similarly, a nutrition specialist in Chiang Mai highlights the potential of integrating seeds, ancient grains, and leafy greens into standard Thai recipes, which are already prized for their balance and complexity.
Historically, many so-called “underrated” foods appear in regional Thai cooking, such as pumpkin seed snacks in the North and watercress in Isan-style salads. Yet, globalization and modern marketing have nudged urban diets towards more processed, less varied choices. Recent government nutrition surveys indicate rising rates of noncommunicable diseases, underlining the relevance of returning to a broader, more diverse plate (Thai Health Report). Emphasizing these undervalued ingredients in school lunch programs, hospital catering, and home kitchens could be a cost-effective strategy to improve public health outcomes.
The outlook is promising. As global nutrition science highlights the profound benefits of these nine foods, Thailand’s vibrant food culture offers fertile ground for creative adaptation. The spread of farmers’ markets, increased availability of imported seeds and grains, and a renewed interest in home cooking among younger Thais could all play a role in mainstreaming these nutritional gems.
The call to action is clear: Thai consumers can take simple steps to reap the health rewards—explore local wet markets for watercress and pumpkin seeds, add a handful of prunes or clementines to the day’s fruit plate, swap a white rice serving for freekeh or another whole grain when the opportunity arises, and don’t shy away from tinned sardines or hemp hearts for a quick nutrition boost. By rotating these underrated foods through traditional and innovative recipes, Thai families can protect their health while celebrating the full diversity of global and local cuisine.
Sources: AOL, NIH Magnesium, Nutrients 2022 Prune Study, CDC Powerhouse Fruits and Vegetables, Thai FDA Announcement, 2022, Thai Health Report