16 Superfoods Hiding in Your Kitchen

When life gives you lemons, take them and hoard them because you have yourself a seriously underrated superfood. Just squeeze a bit of lemon in your water and you'll have one of the most antioxidant-packed juices ever. One lemon contains strong levels of vitamins C, A and B6, calcium and iron. Lemons are known to help with gut and digestive health and prevent kidney stones. But you might want to go easy on the lemon if you have problems with your tooth enamel.

RECIPE: Lemon Pasta

Ginger is known to be a nauseous pregnant woman's best friend. But for centuries, this common ingredient has been revered for its medicinal properties beyond easing morning sickness. If you're looking for an extra boost to strengthen your body, try using the root in tea or as spices for different dishes. Ginger soothes the digestive system and can help cure nausea from motion sickness, chemotherapy and surgery. Studies show it can also help reduce inflammation, cholesterol levels and pain from osteoarthritis, but the ingredient may interact with medications you are currently on so talk to your doctor first before using it for medicinal purposes.

RECIPE: Ginger Garlic Fish in Banana Leaves

Broccoli gets a lot of flak for being the bland food kids stay away from, but this under-appreciated vegetable has many nutrients the body needs, including folate, fiber, vitamins C and A and calcium. As little as a half a cup of this flexible ingredient contains more than half of your daily requirement for vitamin K and vitamin C! A small study from 2012 also showed it can reduce cholesterol and triglyceride levels, which are both major players in cardiovascular diseases.

RECIPE: Broccoli and Kale Frittata

The humble egg sure does pack a lot of punch. Although they're small and inexpensive, eggs are powerhouses that can help moms feel full and energized for a long time. Within each shell is a rich source of protein and essential nutrients, including vitamin D, vitamin B12, selenium and choline. And because they have high levels of antioxidants, eggs can even help prevent age-related eye conditions. The best part? There seems to be an infinite number of delicious ways to incorporate eggs in your meals.

RECIPE: 101 Egg Recipes

Photos of avocados are inescapable when you're on Instagram, and that's because the fruit definitely lives up to its hype. Among other benefits, avocados can help your skin and hair look its best. They contain vitamins C and E, as well as healthy monounsaturated fat and omega-6 fats, which all help to reduce inflammation, protect skin cells from damage and prevent moisture loss from the skin. On top of that, avocados are loaded with potassium and fiber, and they're pretty much rocking it as nature's butter (toast will never be the same again).

RECIPE: Baked Egg in Avocado

Kids (and dogs) may be onto something. Peanut butter is a great source for heart-healthy monounsaturated fats. Many studies show people who regularly eat peanut butter or diets that include nuts are less likely to develop heart disease or type 2 diabetes. The good ol' PB is also a great source of protein. You'll feel full for longer and will be less likely to snack on other, more sugary treats.

RECIPE: Homemade Vegan Peanut Butter Cups

If you've already begun to spread peanut butter on your toast, don't forget to add bananas. Bananas are one of the most commonly eaten fruits, and why not when it's full of potassium goodness, which plays a huge role in balancing the body's fluids and helps maintain healthy blood pressure levels by counteracting the effects of sodium. This heart-healthy, energy-boosting fruit is also rich in soluble fiber and Vitamins B6 and C.

RECIPE: Miso Banana Bread

Popcorn is perhaps one of the most unexpected superfoods, and no we're not talking about the kind smothered in butter or drizzled in caramel like what you might get at the movies. Popcorn, even with just a little salt and oil, is an awesome snack that's packed with fiber. It could even have higher antioxidant levels than fruits and vegetables (although those nutritional kernels of power should never replace them).

The researcher behind this startling claim also praises popcorn for being the only snack that is 100 percent unprocessed whole grain.

"One serving of popcorn will provide more than 70 percent of the daily intake of whole grain. The average person only gets about half a serving of whole grains a day, and popcorn could fill that gap in a very pleasant way," Joe Vinson, a researcher at the University of Scranton, told the American Chemical Society.

RECIPE: Rosemary Popcorn Mix Recipe

Olive oil is a great example that certain types of oils and fat can be healthy. The kitchen staple has high levels of antioxidants and, like avocados, high proportions of mono-unsaturated fats that can help lower the risk of cardio diseases. The unique phenols in olive oil are still being studied but are shown to be promising agents against Alzheimer's disease. Drizzle a couple of tablespoons on your salad or use it on low-heat cooking. And remember, the fresher the olive oil, the better (for taste and health), so don't forget to replace it every three or so months.

RECIPE: Olive Oil Parmesan Grilled Corn

From now on when you cut into an onion, you'll be crying tears of joy. Onions and their relatives (like garlic, shallots, chives and leeks) have cancer-fighting properties. Studies show they can lower the risk of cancers including that of the stomach, prostate and breast. The superfood really is multi-layered, as it's rich in vitamins C and B6, fiber, folate, sulfur and potassium. It also includes quercetin, an anti-inflammatory compound that can help reduce high blood pressure and improve cholesterol levels.

RECIPE: French Onion Soup

Myths about green tea's healing and medicinal properties abound, including its ability to boost weight loss and prevent cancer. Although those studies have been largely inconclusive, what is great about green tea is that it's full of B vitamins, folate, potassium and antioxidants like catechins. Catechins in green tea are shown to help lower cholesterol and blood pressure, but more long-term studies are needed. And surprisingly, a 2014 study showed green tea is just as effective as a mouthwash when compared to common antibacterial mouthwashes (added bonus: Green tea is cheaper!).

RECIPE: Green Tea Coconut Popsicle

Oil-rich fish like salmon, mackerel, anchovies, tuna and sardines are fish that have oil distributed throughout their body (vs. white fish, which mainly has oil in the liver). They are packed with omega-3 fatty acids, vitamin D, selenium and protein and are largely thought to lower blood pressure, reduce fat build-up in the arteries and reduce the risk of cardiovascular disease. Be sure to include a wide range of oily fish and to avoid over-consumption (they tend to contain more mercury than other types of fish).

RECIPE: Roasted Salmon and Cauliflower Rice Bowl

Berries, from the quiet blueberry to the trend-setting açai are filled with antioxidants and nutrients that make them a perpetual favorite. In 2013, researchers revealed that women who ate more than three servings of blueberries or strawberries (anthocyanin-rich foods) per week had a 34 percent lower risk of having a heart attack. Berries tend to be high in fiber, vitamins C and K, managense and folic acid.

RECIPE: The Best Strawberry Recipes

Lentils may not be as trendy as quinoa, but they're ridiculously cheap and nutritious. These pulses are high in carbs, protein, fiber and vitamins to keep your digestive system going, your heart pumping, and your oxygen flowing. Lentils are so versatile and easy to use that you can just buy them in cans and put them in soups, puree them into a spread, or throw them into salads.

RELATED: Lentil and Mushroom Meatballs

Though they are humble fungi, mushrooms are a powerhouse of goodness and flavor that can elevate any meal. They come in so many forms, from shiitake and oyster to portobello and white buttons, that it's hard not to find a favorite. Like most of the superfoods on this list, mushrooms are rich in antioxidants, Vitamins B3 and D, copper and iron to give you a boost when you're stressed or tired. A recent study also showed promising results of mushrooms delaying age-related neurodegenerative diseases like dementia and Alzheimer's.

RECIPE: Savory Mushroom Squares

The most nutritious things in nature are usually things that give life. For plants, these are seeds. For instance, chia seeds are a great source of Omega-3 fatty acids, calcium and phosphorous. And just an ounce of flax seeds contain nearly 8 grams of fiber and 12 grams of fatty acids and can help with digestion, blood pressure and cholesterol. Sesame seeds also have high fiber and calcium, as well as protein, magnesium and iron. They may be small, but these nutrient-dense superfoods can do a lot of good for your body and provide the energy you need during long days.

RECIPE: Crunchy Pumpkin Granola