When you hear the word “superfood”, what comes to mind? Kale, acai berries, salmon spinach?

What exactly defines a superfood? According to a quick web search, a “superfood” is “a nutrient-rich food considered to be especially beneficial for health and well-being.” To put it in common terms, superfoods are the foods that give you the most bang for your buck.

But I, for one, am tired of hearing about the same ones that are regurgitated throughout Western society.  If you’re a little tired of kale and salmon for dinner but still want to fight cancer and heart disease, then keep reading.  It might be time to brighten up your diet with a few superfoods you haven’t heard about yet.

Coconut

In my mind, the word “coconut” conjures a scratchy fruit that can be cracked open for its fluid within, usually in a tropical setting. But coconut is widely available even to those who don’t live by the sea, and their deliciousness is not without benefit.

• Coconut meat is comprised mainly of medium-chain fatty acids, which are types of fatty acids that translate into energy and are unlikely to affect your cholesterol levels.
• Coconut meat is packed with fiber that improves bowel activity and lowers the glycemic index of high-sugar foods eaten with it.
• Coconut meat increases capric and lauric acid, two fatty acids which strengthen the immune system.  Coconut oil is commonly recommended to pregnant and nursing mothers because it increases these acids in breast milk, which are important assets for a nursing infant.
• It is high manganese, copper,and potassium.

Available through: chips of dried meat, oil in your baking or even on your skin, milk, drinking its water, or simply buying a fresh one and preparing it for yourself.

Hemp seeds

No, you won’t get a high, since dietary hemp seeds have less than 1.5% tetrahydrocannabinol content, the component of cannabis that makes people feel drugged. But your body will be nourished with these benefits:

• Hemp oil contains the balanced 3:1 ratio of Omega 3 and Omega 6 fatty acids, superior to commonly recommended fish sources of these acids because of hemp’s lower saturated fat content and lack of mercury.  The fatty acids in hemp seed oil can potentially help with the elimination of skin conditions such as eczema.
• The oil prevents cancer due to the fact that it has the second-highest phenolic content of all plant oils. Phenolic compounds eliminate free radicals and reduce inflammation in the body.
• Hemp seeds are high in phytosterols which help eliminate HDL cholesterol.
• They also have a high content of insoluble fiber and healthy fats, which speed the metabolism and keep you satiated.
• Contains complete protein in that it contains all the essential amino acids and has a similar amount of protein to beef by weight. One of the contained amino acids is nitric oxide, a substance which helps your blood flow more freely and prevents heart disease.

Available through: packaged seeds for sprinkling, plant-based protein powders, oil capsules, and in a limited variety of meat-replacement foods such as tofu.

Brussel sprouts

Brussel sprouts are notorious for being the one part of the dinner plate children leave untouched. But considering that they are less bitter than kale and carry its anti-cancer benefits, it might be time to incorporate these greens into your diet for a change.

• The breakdown of Brussel sprouts’ glucosinolates contributes to the elimination of cancer cells in your body.  In fact, Brussel sprouts contain a higher glucosinolate level than kale.
• Brussel sprouts’ glucosinolates also assist in lowering inflammation, which is the root of heart disease.
• A serving of Brussel sprouts contains more than double the daily recommended amount of vitamin K.

Available through: buying fresh and steaming whole, or baking the peeled leaves and eating like chips.

Okra or Lady’s Fingers

Okra is another notorious food with a stigma that often omits it from a regular place in the diet.  But the pods can be delicious when prepared well, and the resultant gassiness might be worth it:

• Okra is excellent for stimulation of bowel movement due to its texture and high fiber content.  The fiber in okra seedpods also helps to lower cholesterol.
• Okra pods contain high levels of vitamin K and folate.
• Okra seed extract has been proven to lower stress levels and work as an antidepressant.
• Okra contains a protein called lectin which can slow cancer growth and kill cancer cells.

Available through: seedpods, which can be eaten raw or prepped by slicing pods and baking, pan-cooking; or soaking pods in water overnight and drinking water.

Purple or Okinawan sweet potato

Whenever I bring purple sweet potatoes to a holiday gathering, I receive quizzical looks and questions. When I urge others to try it, I am told they tasted like sugared clay. But fact is that these sweet tubers are packed with health benefits that beat even their fellow yam.

• The purple color in this variety of sweet potatoes means a higher anthocyanin content.  The anthocyanins in purple sweet potatoes have shown abilities to prevent brain aging and fight cancer, giving them a large amount of anti-cancer properties that are of greater benefit than those of their orange counterparts.  And, purple sweets contain 150% more anthocyanins than a serving of blueberries that is the same size.
• They contain high amounts of sporamin, a protein which prevents cancer proliferation and metastasis.
• The Okinawan people, who are renowned for their longevity with lifespans reaching 100 years, have revealed that the Okinawan sweet potato is a dietary staple for them.  Research indicates that frequent consumption of purple sweet potatoes may increase one’s lifespan.

Available through: freshly harvested and prepared with skin, roasted (see roasted, not baked for a crispier skin and wetter inside), or incorporated into any yam recipe. In conclusion, I’ve found these plants to be great dietary staples with their own unique deliciousness.   Perhaps it’s time to stop sipping the kale shakes and start telling our friends to snack on coconut chips, and consider bringing some vibrant purple potatoes and hemp seed cookies to the Thanksgiving table.  With every new healthy food we share, we publicize the unappreciated powers of these nutritional superheroes.