7 Unexpected Superfoods Hiding in Your Pantry Right Now

You’ve pulled open your cupboard and thought: ‘Nothing healthy here!’ You’re wrong. Packed away and stashed in the far corner, it’s sitting, shivering, waiting to be sprung into action.

It’s your pantry. What you might not know is that there are 7 little-known superfoods lurking in your pantry right now.

Keep reading to see which ones you stumble upon.

Oats

We all know we should eat oatmeal for breakfast, but did you know that plain old oats are a nutritional powerhouse, packed with vitamins and minerals that deliver some serious health benefits?

Fibre-filled — a single cup of oats will deliver 4 grams of dietary fibre Lowers your cholesterol — The soluble fibre in oats binds to cholesterol in your digestive system Keeps blood sugar under control– That same soluble fiber slows absorption of sugar into your blood stream. Contains protein — A half-cup uncooked of oats contains nearly seven grams of vegetarian protein, which supplies your body with sustained energy.

Walnuts

The walnut is arguably the most nutrient-dense nut. Here is why you should go nuts about walnuts.

Rich in healthy fats — Unlike most nuts, which are high in monounsaturated fats, walnuts are full of the polyunsaturated omega-3 fatty acid Powerful antioxidants – Polyphenols and phenolic acids present in walnuts are powerful antioxidants. Promotes brain health — the combination of fatty acids, antioxidants and vitamin E in walnuts protects brain function and might lower your risk of dementia.

Canned Tomatoes

Sure, fresh tomatoes get all the farmer’s market glory. But canned tomatoes quietly deserve just as much.

High in lycopene — The red coloring agent in tomatoes, lycopene, is a powerful antioxidant. Vitamin C-rich — one 1⁄2 cup of canned tomato sauce provides almost 20 per cent of your daily recommended value of the immunity-boosting vitamin C, which also acts as an antioxidant. Potassium: You need 4,700mg a day. Canned tomatoes deliver more than 10 percent in a ½-cup serving, for which you’ll receive oxygen to fuel your heart, keeping it beating, your muscles moving and your nerves firing. Extra flavor yet fat- and sugar-free — A can of crushed tomatoes enriches any sauce or stew or soup without the calorie, sugar and fat load of, say, a cream sauce.

Chickpeas

Those little round legumes used to make hummus are also energizing health foods. The skinny on nourishing chickpeas:

Plant protein machine — one cup of chickpeas contains 15g of protein. It’s pure plant protein too which means it’s cholesterol- and saturated fat-free. Fibre fills you up — With nearly 13 g of belly-filling fibre per cup, chickpeas will help keep hunger pangs at bay between meals. Minerals for bones and nerves — Manganese promotes bone formation and good health, while phosphorus benefits your nervous system. One cup of chickpeas contains 76 per cent of your recommended daily value of manganese and 52 per cent of your phosphorus.

Pumpkin Seeds

Pumpkins might be the most unsung culinary giants of the fall season. When people think of them, they generally think of Halloween jack-o-lanterns and pumpkin pies — not pumpkin seeds, which are otherwise one of the most nutrient-rich foods on the planet.

Zinc for immunity — Each ounce has nearly 2 mg of this cold, flu and infection-fighting nutrient. You should get 11 mg of zinc daily. Lots of antioxidants — Pumpkin seeds are packed with carotenoids and vitamin E, both of which can neutralise free radicals that lead to disease. Roast them up with your favorite spices, and begin to benefit from one of Halloween’s most super of foods.

Canned Beans

That can of beans in your pantry collecting dust is more than just a delicious and nutritious food, it’s also going to become your new best friend. These three reasons will explain why beans should be the new star of your kitchen.

Iron to energise you — the iron in beans makes hemoglobin in your red blood cells, which carries oxygen for energy, vital for all body functions. One ½ cup provides up to 20 per cent of your daily requirement for iron. Fiber also makes you full — all beans have 8-12 grams of satiating fibre per 1/2-cup serving, which keeps you full in between meals. Folate for cell health — Black and pinto beans are superior sources of folate, an important B vitamin that’s needed for forming healthy cells and preventing birth defects.

Instant Oats

Instant oats can save any harried breakfast situation, but that doesn’t mean you’re sacrificing nutrition for convenience. Instant oats deliver many of the same perks as old fashioned oats in a quick-to-prepare format. Here’s why they’re so super.

Grain-based — Instant oats contain the whole grain oat groat, just like less processed varieties. You get all the fibre, protein and minerals that make oats so popular. Minimal processing — Instant oats aren’t processed as much as you might think. They’re just cut into smaller flakes and rolled a little thinner so you don’t have to wait as long for them to cook. They aren’t damaged nearly as much as more highly processed cereals. Vitamins, added — the majority of brands add back vitamins including calcium, iron and B vitamins to boost the nutrition profile. Sugar, added — here be dragons. Just because breakfast is instant doesn’t mean it has to be nutrition-less. From just 1 minute a morning you can have a heart-healthy, fiber-filled breakfast.