Chances are, you zip in and out of the produce section after grabbing a few familiar staples: apples, cucumbers, broccoli, bananas. “We’re creatures of habit—if we like something, we tend to repeat buy,” says Frances Largeman-Roth, RDN, a nutrition expert and author of Everyday Snack Tray. “In the case of fruits and vegetables, we may avoid purchasing something new because we’ll likely have to spend time and energy learning how to make it.”
But incorporating some lesser-known produce into your diet will not only add excitement to your meals, it may also help you live longer. “A thriving gut microbiome relies on diversity, and incorporating a wide variety of produce in your diet is essential for optimal health,” says Largeman-Roth.
Vegetables:
OKINAWA SWEET POTATO
These purple, thick-skinned tubular sweet potatoes, also known Hawaiian sweet potatoes, are a good substitute for their orange-fleshed cousins.
- Tastes like: A slightly nutty, less sweet version of an orange sweet potato.
- How to serve: Add to soups and stews or make your own purple potato chips.
- Eat for a longer life: Okinawa potatoes are rich in anthocyanins, antioxidants that may help protect against age-related diseasessuch as cancer and Alzheimer’s. They’re also a good source of fiber, which can help maintain a healthy weight and lower the risk of heart disease and diabetes
ROMANESCO
A type of cauliflower with a bright green color and a fractal pattern in its florets, Romanesco is fun swap for broccoli and regular old cauliflower.
- Tastes like: A cross between broccoli and cauliflower, with a mild and nutty flavor.
- How to serve: Roast with garlic and olive oil for a crispy side dish or snack. Add to a stir fry or blend into a creamy soup.
- Eat for a longer life: Romanesco, high in fiber and vitamins C and K, helps encourage good digestion and bone health, while carotenoids support regularity.
WATERCRESS
A leafy green that grows in running water, watercress is a good substitute for arugula.
- Tastes like: A peppery mustard.
- How to serve: Add to an egg scramble, soup, sandwich or salad.
- Eat for a longer life: Watercress is high in phytochemicals and isothiocyanates, two plant compounds that have been shown to reduce the risk of cancer, and vitamins A and C, which help support the immune system. One cup of watercress provides the recommended daily requirement for vitamin K, which promotes bone health.
JICAMA
A root vegetable known for its brown skin and crunchy, watery textured flesh, jicama offers the same satisfying crunch as celery or cucumber.
- Tastes like: A cross between an apple and a potato.
- How to serve: Peel and slice jicama into sticks or half-moons and dip into guacamole, hummus or nut butter. Add to a stir fry or salad.
- Eat for a longer life: Jicama is high in inulin, a prebiotic fiber that encourages healthy digestion. It also contains vitamin C, an immune booster that helps fight infections and disease and vitamin B6, to support a healthy nervous system and immune function.
Fruits:
KUMQUAT
Oval-shaped kumquats are the color of an orange and the size of a grape. They’re a good substitute for tangerines.
- Tastes like: A bit like an orange but with an edible sweet rind and a sour flesh.
- How to serve: Boil kumquats in a mixture of sugar, vinegar and spices, then add to ice cream or a salad. Slice and dehydrate kumquats overnight and sprinkle the crunchy mixture over yogurt, granola or cereal in the morning.
- Eat for a long life: Studies suggest the anti-inflammatory properties in the antioxidant hesperidin, found in kumquats, protects the brain against Alzheimer’s and Parkinson’s, while its fiber-filled edible skin helps move food through the intestines to maintain good digestive health.
HACHIYA PERSIMMON
Acorn-shaped Hachiya persimmons are part of the berry family and are a good substitute for apples and pears.
- Tastes like: Jam with a slight tanginess.
- How to serve: Scoop out the jelly-like center with a spoon and eat as is or serve over yogurt or oatmeal.
- Eat for a longer life: Persimmons contain flavonoid antioxidants, including quercetin, which has been linked to a reduced risk of heart disease thanks to its ability to lower cholesterol and blood pressure. The fruit also contains the flavonoid kaempferol, which has anti-inflammatory and antioxidant benefits to help the body fight various aging-related diseases, along with lutein and zeaxanthin, antioxidants that may reduce the risk of age-related macular degeneration.
KIWANO MELON
Kiwano, also known as horned melon, has spikes along its orange-yellow rind and is filled with a lime-green jelly and edible seeds. It’s a good substitute for traditional melons.
- Tastes like: A banana, cucumber and melon rolled into one.
- How to serve: Scoop out the inner flesh and seeds with a spoon and eat as is. Sprinkle the seeds over yogurt, granola, or a salad.
- Eat for a longer life: As a fruit composed of 88% water it contributes to body hydration,. Sixteen percent of the Kiwano melon’s calories come from protein. It’s also a good source of iron, which the body needs to produce healthy red blood cells and vitamin C, to help with the absorption of that iron.
POMELO
This teardrop-shaped yellow/green citrus with a thick rind is a good substitute for grapefruit.
- Tastes like: A slightly sweeter and less bitter grapefruit.
- How to serve: Enjoy pomelos raw or with some chili-lime seasoning for a flavor kick. Serve as a side dish or add to yogurt or fruit salad.
- Eat for a longer life: Low in calories and rich in antioxidants such as vitamin C, which helps support immunity. Pomelos also contain fiber which supports digestion and feeds a healthy gut bacteria.
Explore more longevity lifestyle stories here.