Exotic & Super-Nutritious Foods for National Nutrition Month

Celebrate National Nutrition Month with Exotic Superfoods

Celebrate National Nutrition Month by looking beyond the familiar options and color your plates with exotic superfoods!  

While there is not a standard definition, superfoods are those that are packed with nutrients and have been associated with health benefits.  Each year, National Nutrition Month is sponsored by the Academy of Nutrition and Dietetics, and the theme of National Nutrition Month 2018 is 'Go Further with Food.' 

This month, take a step further and explore these exotic superfoods:

  • Rambutan - Rambutans are nature's gummy.  They are a little sweet, but also tart and contain trace vitamins and minerals as well as health promoting compounds that prevent oxidative damage.  With rambutans, it's not the amount of the nutrients that make it a superfood, but rather the diverse nutrients it contains.  Simply cut a slit in the skin and peel it back, open the rambutan, and then pop out the fruit.  There may be a seed in the middle so eat around it or use a knife to cut the seed out.  Be sure to dispose of the seed and skin since they are not edible.
  •  Kiwano - Kiwano, otherwise known as a horned melon, are orange with orange spikes.  They contain vitamin C that promotes healthy skin, and magnesium that plays a role in bone health.  Don't be intimidated; cut the kiwano in half and use a spoon to scoop out the inside.  Both the green flesh and seeds can be eaten.  Kiwanos are also great when added to a fruit salad or salsa. 
  •  Jackfruit - Jackfruit contains B vitamins that support metabolism, as well as vitamin C that aids in strengthening immunity.  Jackfruit is unique in that once cooked, it has the texture of pulled meat.  Start by cutting the jackfruit in half and continue cutting until it is in smaller chunks.  Boil the jackfruit chunks until the inner flesh is soft and stringy.  Pull the skin and seeds away from the flesh and discard them.  The pods surrounding the seeds, and the stringy fleshy between pods and skin of the jackfruit are edible. Add seasoning of your choice such as BBQ sauce and use just like you would pulled meat in sandwiches and tacos.
  •  Dragon Fruit - Dragon fruit gets its name from its mythical looking skin.  To enjoy dragon fruit, simply cut it open and scoop out the white fleshy inside and black seeds, just like with a kiwi.  Dragon fruit contains fiber that promotes heart health and gut health.  The fiber in dragon fruit can also aid in weight management by helping you to feel full, reducing the amount of other foods you eat at meals and snacks. 

While these superfoods not only look cool and are sources of good nutrition, they can be found right here at your local D&W.  Be sure to shop your D&W Fresh Market for your favorite familiar and exotic produce items! 


Stephanie Edson Wellness Specialist SpartanNash
Stephanie is an award-winning registered dietitian who believes in empowering every individual to make nutritious food choices to support a healthy lifestyle. She believes in the power of food as medicine and loves sharing about nutrition with others.