The saying goes, 'you are what you eat', and yet so many of us ignore some of the most nutritionally-packed food items. Forget the overrated kale: it's time to start giving some attention to these underestimated champions of the culinary world.

First up is the ever-so-spicy watercress. With its peppery kick and beautiful leafy-green appearance, it outedoes the ever-so-popular kale in terms of nutrients. Not only is it loaded with vitamins, minerals, and antioxidants, but it also exceeds the daily recommended amount of Vitamin K. Take this peppery green for a culinary spin by tossing into salads or sprinkling over pizza and pasta.

Next are lentils, the unsung heroes of the plant kingdom. Packed with plant-based protein and rich with fiber, B vitamins, magnesium, potassium, and zinc, lentils mirror a complete package for vegetarians and vegans, providing almost a quarter of daily protein requirements.

Moving on, let us appreciate the humble cabbage, often overlooked in favor of its flashy siblings - Brussels sprouts and broccoli. Not only is this cruciferous vegetable incredibly low in calories, but it also richly supplies fiber, vitamin K, and folate. Did we mention it's a cancer-fighting powerhouse as well?

Peas, innocent-looking but dangerously loaded with fiber and protein, are another underrated food to add to your grocery list. These little green gems are easy to prepare and can make your bowel movements worry-free. Who knew peas could save the day!

Up next is celery, an everyday vegetable with extraordinary health benefits. It’s a bank of several antioxidants that protect against inflammation and cell damage, making it far from just a soup ingredient.

For those with a sweet tooth, prunes are a rich source of dietary fiber, exactly what you need for a healthy gut. Their high fiber content proves them worthy for treating constipation and improving overactive bladder symptoms.

Kiwi, a small green fruit that hides powerful health benefits behind its tangy sweetness. Consuming kiwis regularly may lower blood pressure, cholesterol, and reduce risks of certain cancers.

Ever thought of barley to be a superfood? This underappreciated whole grain is high in fiber, manganese, and selenium. Eating barley regularly supports healthy weight control and reduces the risk of metabolic disease.

Sardines, the small yet mighty fish, are a powerhouse of vitamins and minerals along with omega-3 fatty acids, which boost heart health and regulate blood sugar levels.

Lastly, the flavourful addition to your pizzas and pasta - Anchovies – known for selenium, omega-3 fatty acids, and antioxidants that boost brain health, improve mood, and reduce dementia risk.

The next time you plan your meals, remember these underappreciated food items. They have all the goods to boost your health and tickle your taste buds while keeping monotony at bay.