A new wave of studies is spotlighting foods often overlooked in favor of trendy “superfoods.” Nutrition experts cited in a recent investigative feature emphasize that celery, prunes, sardines, and other common ingredients can offer meaningful health benefits when incorporated regularly. This perspective is especially relevant for Thai readers seeking affordable, practical ways to improve well-being.
While apples and bananas are convenient staples, a broader variety of foods helps ensure a richer intake of vitamins and minerals. In Thailand, where traditional diets center on beloved fruits, vegetables, and grains, expanding choices can diversify nutrition without sacrificing flavor or affordability.
Key items highlighted by experts include celery, which provides vitamin K, potassium, and antioxidants. Its edible leaves can be blended into pestos or smoothies, offering a fresh use for a familiar ingredient in Tom Yum and stir-fries. Clementines, a citrus hybrid, deliver concentrated vitamin C and hydration, making them a convenient option for lunches in Bangkok’s heat.
Seeds also play a prominent role. Pumpkin seeds are rich in magnesium, zinc, and iron. A 28-gram serving meets about 40% of an adult’s daily magnesium needs, important for heart and bone health. Toss them into salads or blend into dips to align with Thai tastes for bold textures and flavors.
Pomegranate juice is noted for hydration and antioxidants, with potassium supporting muscle function. For healthier beverage choices, nutritionists suggest mixing 100% pomegranate juice with sparkling water and lime for a refreshing option beyond sugary iced tea.
Freekeh, an ancient grain popular in Middle Eastern cuisine, offers protein, fiber, and potassium. Its smoky flavor can complement Thai grilled chicken or yam salads and provides a nutritious alternative to white rice.
Prunes are not just for digestion. Regular consumption—about five to six prunes daily—may slow bone loss and reduce fracture risk, particularly among postmenopausal women. For Thai cooks, pureed prunes can be used in desserts as a healthier alternative to palm sugar and eggs.
Sardines are a nutritional powerhouse, supplying calcium, magnesium, and protein. With a long shelf life and affordable price, canned sardines can be added to congee, salads, or toast, offering a practical solution for elderly and low-income families in Thailand.
Hemp hearts—soft hemp seeds—provide protein and omega-3 fatty acids. They are non-psychoactive and legal for consumption in Thailand. Sprinkling them on som tum or stirring into soups can boost nutrition and satiety.
Watercress, a leafy green, is highly nutrient-dense and packs disease-fighting phytochemicals. Its peppery flavor suits hot pots and yam salads, and it can elevate modern Thai recipes with added nutritional value.
Thai nutrition professionals emphasize dietary variety. A head dietitian from a major Bangkok hospital notes that rotating lesser-known nutrients into everyday meals can help address growing concerns about chronic diseases and aging. A Chiang Mai nutrition specialist echoes this, encouraging the inclusion of seeds, ancient grains, and leafy greens in traditional Thai dishes, which already balance taste and health.
Historically, many undervalued foods appear in regional Thai cooking—pumpkin seeds in the North, watercress in Isan salads. Globalization and marketing have pushed urban diets toward processed options, underscoring the need to diversify. National health survey data highlight rising noncommunicable diseases, underscoring the relevance of broader, more varied plates. Encouraging schools, hospitals, and homes to feature these ingredients could offer a cost-effective path to better public health outcomes.
The outlook is bright. Global nutrition science supports the benefits of these nine foods, and Thailand’s vibrant culinary culture provides fertile ground for creative adaptation. Farmers’ markets, diverse seeds and grains, and renewed interest in home cooking could help mainstream these nutritious options.
Action steps for Thai readers: explore local markets for watercress and pumpkin seeds; add a handful of prunes or clementines to daily fruit portions; swap white rice for freekeh or another whole grain when possible; consider canned sardines or hemp hearts for quick, nutritious boosts. By rotating these underrated foods into traditional and modern recipes, Thai families can strengthen health while celebrating global and local flavors.
In brief, these research-backed foods offer practical, budget-friendly ways to diversify Thai diets and support long-term wellness.