Liver, Bugs, Sardines!: 8 “Dirty” Foods Nutritionists Say You Should Be Eating

Do you dare to add sardines to a salad? How about tossing a piece of grilled chicken liver for tonight’s main course?

You might be skeptical, but it turns out that some of the foods perceived as unpleasant have numerous health benefits.

No food is inherently “dirty,” emphasized Natalie Gillett, registered dietitian and owner of Natalie Gillett Nutrition, a New Jersey-based private practice. Instead, those judgments are often shaped by cultural and psychological factors, he said.

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“Foods that can make us sink are highly valued in different countries,” Gillett said.

“It’s time to challenge these stigmas and give seemingly ‘dirty’ foods a second chance to win you over with their health benefits and surprisingly delicious flavors that contribute to our overall well-being,” he also said.

Gillett also said that descriptions of “smelly, smelly and thick” foods can initially elicit a “gross” factor.

“But keep your taste buds in check and your nose reflex in check, because these perceptions often lead us to overlook the remarkable nutritional value hidden in these foods,” he said.

Paulina Lee, a functional gut health dietitian and founder of Savvy Stummy, LLC in Texas, echoed Gilletts’ sentiment.

Some experts say it’s worth trying foods that have a “malayat” factor, as they contain B vitamins and protein that are beneficial to health.

“Every culture has healthy foods that some may find unappetizing. Because individuals are different, they have different food preferences and cultural foods they may have grown up with,” he said.

Preferences may vary for smells, textures and tastes. Still, “it doesn’t make the food any less nutritious,” Lee said.

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According to Lee, so-called “hearty” foods, such as organ meats like liver, have lots of B vitamins and protein that are beneficial to your health.

Fermented foods, he also mentioned, “tend to have strange smells and strange textures, but they contain live bacteria or probiotics, which are beneficial to our gut health.”

Then, here are 8 foods that may cause a “slight” but are a big “yes” to your health.

1. Tremble

Lee singled out these mushrooms also known as silver ear mushrooms, yin’er or snow mushrooms as nutrient-dense stars.

They are popular in China, he said, but some may find the slimy texture of the mushroom off-putting.

“Despite their shape and texture, tremella mushrooms are an excellent source of fiber and vitamin D, and also contain antioxidants, vitamins B1, B2 and B6, folate, zinc, potassium, calcium, magnesium, iron and copper,” he said. adding that Tremella mushrooms have moisturizing and anti-aging properties.

“Tremella mushrooms are usually bought in their dried form,” he said. “When they are prepared, they should be soaked in water before cooking.”

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Lee recommended adding them to stir-fries for a nice crunchy texture, or you can make a sweet and nutritious dessert soup with tremella mushrooms, goji berries, jujubes and honey.

2. Natto

Natto is a traditional Japanese dish made from fermented soybeans “and characterized by a distinctive aroma, a wrinkled bacterial layer on the surface of the soybeans, and a desirable degree of stickiness that may be off-putting to some,” Lee said.

Despite its smell and appearance, natto has many nutritional benefits, Lee said, “such as enzyme and probiotic potential to aid digestion, vitamin K2 content to help build strong bones, and high fiber content to promote heart health.”

If you’re ready to add natto to your next meal, Lee suggested enjoying it with soy and mustard sauce or adding it to rice, miso soup or omelets.

3. Cottage cheese

“Cottage cheese is one of those foods that people have a visceral reaction to, which is a shame because it’s a lean protein that’s also high in calcium,” said Rachel Engelhart, a registered dietitian at RE Nutrition LLC with based in Washington, DC.

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“A lot of people have trouble with the thick consistency,” she added.

“Choosing a whipped variety (like Friendships 1% whipped) might be preferable for people who have issues with the texture. As long as you don’t have a dairy allergy, there’s nothing gross about cottage cheese!”

When it’s time to eat it, Engelhart said this versatile food can be served sweet or savory.

Eat it as a “sweet treat” or snack topped with berries and granola. Toast topped with jam and cottage cheese is also delicious, or for a savory twist, enjoy on toast with mashed avocado and topped with cottage cheese with a little salt and pepper,” she suggested.

4. Fermented foods

As noted above, some people who are turned off by fermented foods may be doing their health a disservice.

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“Sauerkraut, a European classic, and kimchi, a Korean staple, may initially put you off with their acidic flavors and unique textures. But hang in there, because they’re full of probiotics that promote a healthy gut microbiome and help digestion,” Gillett said. .

As for how to eat this gut-healthy food more regularly, Gillett suggested finishing off salads or sandwiches with a generous portion, for “all that extra flavor.”

“Mix kimchi or sauerkraut into dressings or sauces, injecting a spicy kick into your favorite dishes,” she said.

5. Sardines

Does your bodybuilder friend or gym partner eat sardines straight out of the can after your workout, much to your chagrin? The person could be on to something.

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“Although some may find sardines to be fishy and slimy, sardines are packed with nutrients, such as vitamin D, vitamin B12 and selenium and are full of protein,” Lee said.

“Despite the look and smell of sardines, they are low in mercury and provide benefits such as anti-inflammatory properties, promote bone health, and support metabolism and detoxification.”

To enhance their taste, Lee advised sprinkling them with salt, freshly ground pepper and lemon or vinegar.

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Or, “add them to crackers with some hot sauce or mustard. Add a few to your salad, or toss sardines with mayonnaise, salt and pepper, like a tuna salad.”

For another tasty use of sardines, add cream cheese as a sandwich.

6. Tuna

Ah, the lunchtime staple as some hate you.

However, you may be missing out on many healthy benefits.

“Tuna is a food that many people think is gross because of its strong smell. The truth is that tuna is a wonderful source of protein, omega 3 fatty acids and vitamin B12, so if you can get past the strong smell, it’s a really good food to enjoy every once in a while,” Engelhart said.

Because tuna is also a source of mercury, Engelhart said it’s best to limit your intake of albacore to four ounces a week and light tuna to 12 ounces a week.

When preparing it, try it mixed with mayonnaise, as is tradition, or opt for mashed avocado or Greek yogurt, Engelhart suggested.

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“It’s delicious stuffed into a pita or covered in cheese with melted tuna,” she said.

7. Organ meats

Pass the kidneys, please.

“Although liver, kidneys and heart may seem daunting with their strong flavors and unfamiliar textures, they are celebrated in various culinary traditions around the world,” said Gillett.

“French cuisine delights with foie gras, a delicacy made from duck or goose liver. In Chinese cuisine, chicken livers and beef tripe shine in stir-fries and tasty soups,” he added, commenting that these organ meats are powerhouses of nutrition. vitamins, minerals and essential fatty acids.

“Chicken liver, for example, contains 350% of your daily value (%DV) for vitamin B12 and 72% DV for iron,” he said.

“Try it yourself by marinating and grilling slices of organ meat with onions and herbs, creating a rich and flavorful dish.”

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Here’s another tip from Gillett: If the visual challenge of organ meats on your plate makes you sick, “embrace stealth health by chopping them up and adding them to meatballs or sausages.”

8. Insects

You might not be excited about this one, but believe it or not, insects “provide a sustainable, protein-rich food source full of essential amino acids, vitamins and minerals,” according to Gillett.

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Just two tablespoons of cricket powder provide excellent sources of riboflavin, vitamin B12 and biotin that aren’t bad for a small serving, Gillett said.

“In Thailand, fried crickets and silkworm larvae are enjoyed as crunchy snacks, while Mexico features roasted lobsters seasoned with chapulines,” he said.

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“Incorporate insects into your diet by adding cricket flour to baked goods for an extra protein boost. The market for crickets for consumption is slowly growing in the U.S., so you may find protein bars and powders from grill at a nearby store,” Gillett added.

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