Healthy Eating Habits: The Fruits and Veggies You’re Not Eating But You Should!”(2025)

 

“Healthy Eating Habits: The Fruits and Veggies You’re Not Eating But You Should!”(2025)

Introduction
Imagine a world where your plate is a canvas, painted with vibrant colors, unique textures, and flavors you’ve never experienced before. Sounds exciting, right? Yet, when it comes to fruits and vegetables, many of us stick to the same old routine—apples, bananas, carrots, and broccoli. While these are undeniably healthy, there’s a whole universe of underrated produce waiting to be discovered.

From the tangy sweetness of Indian gooseberry to the crunchy delight of lotus root, these forgotten fruits and vegetables are not just delicious—they’re nutritional powerhouses. Packed with vitamins, minerals, and antioxidants, they offer benefits that go beyond the ordinary. But why are we ignoring them? Perhaps it’s because they’re unfamiliar, or maybe we just don’t know how to use them.

In this blog, we’re diving deep into the world of healthy eating habits by exploring the fruits and veggies you’re probably skipping—but shouldn’t. We’ll uncover their unique health benefits, share creative ways to incorporate them into your meals.

The Forgotten Heroes: W’re Missing Out

It’s easy to stick to what’s familiar, but branching out can do wonders for your health. Many lesser-known fruits and vegetables offer unique benefits that mainstream produce simply can’t match. From boosting immunity to improving gut health, these unsung heroes are worth exploring.

 

1. Fruits you’re not eating but should

A. Persimmon: The Sweet Secret

Persimmons are often overlooked, but they’re a treasure trove of nutrients. These orange gems are rich in vitamin A, vitamin C, and manganese. They’re also packed with fiber, which aids digestion and keeps you full longer.

• Why You Should Try It: Persimmons have a honey-like sweetness that makes them perfect for desserts or smoothies.
• Fun Fact: There are two main types—Fuyu (firm and crunchy) and Hachiya (soft and jelly-like).

B. Dragon Fruit: The Exotic Superfood

With its vibrant pink skin and speckled flesh, dragon fruit is as nutritious as it is Instagram-worthy. It’s loaded with antioxidants, vitamin C, and prebiotic fiber, which supports gut health.

• Why You Should Try It: Its mild, slightly sweet flavor pairs well with yogurt or salads.
• Fun Fact: Dragon fruit comes from a cactus plant!

C. Guava: The Immunity Booster

Guava is a tropical fruit that’s bursting with vitamin C—four times more than an orange! It’s also rich in lycopene, an antioxidant that promotes heart health.

• Why You Should Try It: Enjoy it fresh, or blend it into a refreshing juice.
• Fun Fact: Guava leaves are used in traditional medicine to treat digestive issues.

D. Indian Gooseberry (Amla): The Vitamin C Powerhouse

• Nutrients: Amla is one of the richest natural sources of vitamin C, containing up to 20 times more than an orange. It’s also rich in antioxidants, iron, and calcium.
• Health Benefits: Boosts immunity, improves digestion, and promotes healthy hair and skin.
• How to Eat: Enjoy it fresh, as a juice, or in pickles and chutneys.

E. Starfruit (Carambola): The Tropical Star

• Nutrients: Low in calories but high in vitamin C, fiber, and antioxidants like quercetin and gallic acid.
• Health Benefits: Supports heart health, aids digestion, and has anti-inflammatory properties.
• How to Eat: Slice it into star-shaped pieces and add to salads or use as a garnish for drinks.

F. Buddha’s Hand (Fingered Citron): The Fragrant Citrus

 

• Nutrients: Rich in vitamin C and antioxidants. It’s also used in traditional Chinese medicine for its calming properties.
• Health Benefits: Boosts immunity and reduces stress.
• How to Eat: Use the zest in desserts, teas, or cocktails for a citrusy aroma.

G. Wood Apple (Bael): The Digestive Aid

• Nutrients: High in fiber, vitamin C, and calcium.
• Health Benefits: Improves digestion, relieves constipation, and boosts immunity.
• How to Eat: Scoop out the pulp and mix it with jaggery or honey for a refreshing drink

2. Veggies you’re not eating but should

A. Kohlrabi: The Alien Veggie

Kohlrabi might look like it’s from another planet, but it’s a cruciferous vegetable that’s incredibly nutritious. It’s high in vitamin C, potassium, and fiber, making it great for heart health and digestion.

• Why You Should Try It: Slice it thin for a crunchy snack, or roast it for a savory side dish.
• Fun Fact: Kohlrabi is a member of the cabbage family, but it tastes more like a mild, sweet broccoli stem.

 

B. Bitter Melon (Karela): The Blood Sugar Regulator

• Nutrients: Rich in vitamins A and C, iron, and antioxidants like charantin and polypeptide-p.
• Health Benefits: Helps regulate blood sugar levels, improves skin health, and aids digestion.
• How to Eat: Stir-fry with spices, stuff with masala, or juice it for a detox drink.

C. Taro Root (Arbi): The Starchy Superfood

• Nutrients: High in fiber, potassium, vitamin E, and resistant starch.
• Health Benefits: Supports gut health, regulates blood sugar, and boosts heart health.
• How to Eat: Boil, roast, or fry it as a side dish or add it to curries.

D. Lotus Root (Kamal Kakdi): The Crunchy Delight

• Nutrients: Packed with vitamin C, potassium, and dietary fiber.
• Health Benefits: Improves digestion, boosts immunity, and supports heart health.
• How to Eat: Slice it thin and stir-fry, add to soups, or pickle it.

E. Drumstick (Moringa): The Nutrient-Dense Pod

• Nutrients: Rich in vitamins A, C, and E, calcium, potassium, and iron.
• Health Benefits: Boosts immunity, improves bone health, and reduces inflammation.
• How to Eat: Cook the pods in curries or soups, or use the leaves in salads and smoothies.

 

F. Jicama: The Crunchy Hydrator

Jicama is a root vegetable that’s low in calories but high in water content, making it perfect for hydration. It’s also rich in inulin, a prebiotic fiber that supports gut health.

• Why You Should Try It: Add it to salads for a refreshing crunch, or pair it with dips for a healthy snack.
• Fun Fact: Jicama is often called the “Mexican potato” but has a much sweeter, juicier flavor.

G. Romanesco: The Fractal Wonder

Romanesco broccoli is a visually stunning vegetable with a fractal-like appearance. It’s rich in vitamin C, vitamin K, and fiber, and it contains compounds that may help reduce inflammation.

• Why You Should Try It: Its nutty, slightly sweet flavor makes it a great addition to roasted veggie medleys.
• Fun Fact: Romanesco is a cross between cauliflower and broccoli.

3. How to Incorporate These Foods Into Your Diet

• Smoothie Boost: Add dragon fruit or guava to your morning smoothie for a tropical twist.
• Snack Smart: Slice jicama or kohlrabi into sticks and pair them with hummus or guacamole.
• Salad Upgrade: Toss persimmon slices or Romanesco florets into your salads for added texture and flavor.
• Roast It: Roasting brings out the natural sweetness in veggies like kohlrabi and Romanesco.

 

5. The Science behind These Superfoods

Research shows that a diverse diet rich in fruits and vegetables can reduce the risk of chronic diseases like heart disease, diabetes, and cancer. For example:

• A study published in the Journal of Nutrition found that diets high in cruciferous vegetables (like kohlrabi and Romanesco) are linked to lower inflammation levels.
• According to research in Food Chemistry, dragon fruit’s antioxidants can help combat oxidative stress, which is linked to aging and disease.

 4. The Cultural Significance of These Foods

• Amla: In Ayurveda, amla is considered a rasayana (rejuvenator) and is used in formulations like Chyawanprash.
• Bitter Melon: In Traditional Chinese Medicine (TCM), bitter melon is believed to cool the body and balance internal heat.
• Lotus Root: In Chinese culture, lotus root symbolizes abundance and is often served during Lunar New Year celebrations.
• Drumstick: In Indian households, drumstick is a staple in sambar and dal, cherished for its nutritional value.

 

5. Why You Should Embrace These Foods

• Nutritional Diversity: Each fruit and vegetable brings a unique set of nutrients to the table, ensuring a well-rounded diet.
• Cultural Exploration: Trying these foods allows you to connect with global cuisines and traditions.
• Sustainability: Many of these crops are drought-resistant and require fewer resources, making them eco-friendly choices.

6. The Environmental Impact of Eating Diverse Produce

Did you know that diversifying your fruit and vegetable intake can also benefit the planet? Many underrated fruits and veggies are hardy crops that require less water and pesticides to grow. For example:

• Kohlrabi and Romanesco are resilient to pests, reducing the need for chemical interventions.
• Jicama grows well in arid conditions, making it a sustainable choice in water-scarce regions.
  By choosing these lesser-known options, you’re not just nourishing your body—you’re also supporting sustainable agriculture.

 

7. Seasonal Eating: A Fresh Approach

Eating seasonally is a great way to discover new fruits and vegetables while enjoying them at their peak flavor and nutrition. Here’s a quick guide:

• Fall/Winter: Persimmons, kohlrabi, and Romanesco are in season. Try roasting them with warming spices like cinnamon or cumin.
• Spring/Summer: Dragon fruit, guava, and jicama thrive in warmer months. Add them to refreshing salads or smoothie bowls.
  
  

8. Creative Recipes to Try

Let’s make these fruits and veggies exciting with some innovative recipes:

A. Persimmon and Goat Cheese Salad

• Slice Fuyu persimmons and toss them with arugula, crumbled goat cheese, walnuts, and a balsamic vinaigrette.

B. Dragon Fruit Smoothie Bowl

• Blend frozen dragon fruit with banana and almond milk. Top with granola, coconut flakes, and chia seeds for a vibrant breakfast.

C. Kohlrabi Fries

• Cut kohlrabi into sticks, toss with olive oil and paprika, and bake until crispy. Serve with a garlic aioli dip.

D. Jicama Tacos

• Use thin jicama slices as a low-carb taco shell. Fill with grilled shrimp, avocado, and a squeeze of lime.

E. Romanesco Pasta

• Sauté Romanesco florets with garlic, olive oil, and chili flakes. Toss with whole-grain pasta and Parmesan cheese.

9. The Role of Color in Nutrition

The vibrant colors of fruits and vegetables aren’t just for show—they indicate the presence of specific nutrients and antioxidants. Here’s a quick guide:

• Orange (Persimmon, Guava): Rich in beta-carotene, which supports eye health and immunity.
• Pink/Red (Dragon Fruit): Contains lycopene, known for its heart-protective properties.
• Green (Kohlrabi, Romanesco): Packed with chlorophyll, folate, and vitamin K for bone and blood health.
• White (Jicama): High in fiber and prebiotics, which promote gut health.

 

10. The Psychology of Trying New Foods

Trying new fruits and vegetables can be intimidating, but it’s also an opportunity to expand your palate and boost your mental well-being. Studies show that:

• Experimenting with new foods can increase dopamine levels, making you feel happier and more adventurous.
• A varied diet can reduce food boredom and help you stick to healthy eating habits.
  Start small by adding one new fruit or veggie to your grocery list each week.

 

11. The Global Perspective

Many of these fruits and vegetables are staples in other cultures but are often overlooked in Western diets. For example:

• Guava is a popular street food in Southeast Asia, often sprinkled with chili powder and salt.
• Jicama is a key ingredient in Mexican cuisine, used in salads, salsas, and even cocktails.
• Dragon Fruit is widely consumed in Central and South America, where it’s known as pitaya.
  Exploring these foods can be a delicious way to connect with global cultures.

 

12. Tips for Picky Eaters

If you’re hesitant to try new foods, here are some tips to make the transition easier:

• Start Small: Add a small amount of the new fruit or veggie to a dish you already love.
• Pair with Familiar Flavors: Combine jicama with citrus or dragon fruit with yogurt to ease into the taste.
• Get Creative: Use spiralized kohlrabi as a noodle substitute or blend persimmon into a smoothie.

 

13. The Long-Term Benefits of Diversifying Your Diet

Incorporating a variety of fruits and vegetables into your diet can have long-lasting effects on your health:

• Improved Gut Health: The fiber and prebiotics in these foods support a healthy microbiome.
• Stronger Immunity: The vitamins and antioxidants help your body fight off infections.
• Reduced Inflammation: Many of these foods contain anti-inflammatory compounds that can lower your risk of chronic diseases.
• Better Skin: The vitamins and hydration from these foods can give you a natural glow.

 

Conclusion: Expand Your Plate, Transform Your Health

As we wrap up this flavorful journey, it’s clear that healthy eating isn’t just about eating more fruits and vegetables—it’s about eating a variety of them. The fruits and veggies we’ve explored today—from the tangy amla to the crunchy lotus root, the exotic dragon fruit to the humble bitter melon—are more than just food. They’re gateways to better health, cultural connections, and culinary creativity.

By incorporating these underrated gems into your diet, you’re not just nourishing your body with essential nutrients; you’re also breaking the monotony of everyday meals and discovering new flavors that can make healthy eating exciting. Whether it’s the immunity-boosting power of amla, the gut-friendly fiber of jicama, or the heart-healthy antioxidants in dragon fruit, each of these foods brings something unique to the table.

So, the next time you’re at the grocery store or farmers’ market, take a moment to explore the unfamiliar. Pick up that starfruit, grab a bunch of drumsticks, or try a slice of Buddha’s hand. Experiment with recipes, share your creations with loved ones, and celebrate the joy of eating well.

Remember, healthy eating is a journey, not a destination. And with these forgotten fruits and veggies by your side, it’s a journey filled with color, flavor, and endless possibilities. Here’s to a healthier, happier, and more adventurous you!

References

1.    Liu, R. H. (2003). Health benefits of fruit and vegetables are from additive and synergistic combinations of phytochemicals. American Journal of Clinical Nutrition, 78(3), 517S-520S.

2.    Slavin, J. L., & Lloyd, B. (2012). Health benefits of fruits and vegetables. Advances in Nutrition, 3(4), 506-516.

3.    National Institutes of Health (NIH). (2021). Dietary Fiber and Health.

4.    Ayurvedic Pharmacopoeia of India. (2001). Amalaki (Emblica officinalis).

5.    Traditional Chinese Medicine: Bitter Melon. Journal of Ethnopharmacology, 120(2), 123-132.

 Disclaimer: Always consult with a healthcare professional before making significant changes to your diet or lifestyle.