10 Most Underrated Foods

10 underrated foods

In this months health and fitness blog, our resident personal trainer, Lewis looks, at 10 of the most underrated foods and the nutritional benefits they offer.

So in no particular order:


A rich source of low-calorie protein, mussels have been shown to reduce joint inflammation. They’re also dripping with manganese and selenium for immunity, brain function and a healthy metabolism.

Brussels Sprouts

Not just for Christmas! Cruciferous vegetables such as sprouts, cauliflower and kale contain glucosinolates, compounds with a healthy, anti-cancer effect. Researchers recently found that sprouts stimulate the development of stem cells in your muscles, helping them to repair and grow


Low in calories and stuffed with fibre and nutrients, mushrooms have significant antioxidant and anti-inflammatory properties, and can help to support the immune and cardiovascular systems. You can add them to soups and sauces.


Rich is Omega-3 and one of the rare foods that contain vitamin D and B12; unsaturated fats that increase “good” cholesterol and lower triglyceride levels. High in protein and lower in mercury than larger fish like tuna. Enjoy them baked or grilled.


Full of vitamin C and minerals such as calcium, potassium. It has digestive and detoxifying properties, fights water retention, and is a natural antibiotic. Add it raw to sauces, salads or sandwiches.

Black Beans 

Studies have linked black beans with protection against heart disease, diabetes and weight gain. They are a good source of protein, as well as anti-inflammatory phytonutrients and plenty of resistant starch, which offsets the digestive impact of a meat-heavy diet.


Eating legumes is associated with decreased inflammation, improved gut flora health and a lower risk of colon cancer. They are a great vegan source of protein and can easily be added to soups and sauces or sprinkled on salad after being cooked and dried.

Cottage Cheese

A good source of probiotic food; Cottage is a cheaper alternative to big brand probiotics and this cheese is low in fat and rich in protein. Being high in casein helps to digest slowly to drip-feed your muscles and stave off hunger. Can be added to salads.


With anti-inflammatory flavonoids, in addition to sulphur-based molecules like diallyl disulfide, make them an important part of an anti-inflammatory and cancer-prevention diet. Onions also have prebiotic fibres called fructans that help to feed the beneficial gut flora. You can use onions as a base for soups and sauces or add to your salad and roast dinner.

Pumpkin Seeds

These seeds are spookily good! High in iron and other minerals like zinc and magnesium. They are also a source of protein, fibre, phytosterols for heart health and antioxidants. You can top your salad with them or add them to a soup or cereal/ oats.


If you’re looking for help to achieve your personal fitness goals, our one-to-one Personal Training service offers a program tailored for you. Our Personal Trainer Lewis, is available to offer both fitness and nutritional advice as well as Personal Training programs. Please contact our Leisure Desk where one of the team will be happy to book you in for a consultation with Lewis.