Nutritionists recommend incorporating these 8 'disgusting' foods into your diet.

Would you consider adding sardines to your salad or grilling a piece of chicken liver for your main course tonight?

Some foods that are considered unappetizing actually have several health advantages.

According to Natalie Gillett, a registered dietitian and owner of Natalie Gillett Nutrition, cultural and psychological factors shape judgments about food, rather than food being inherently "gross."

Gillett stated that the foods that make us shudder are highly admired in various countries.

She stated that it's time to challenge stigmas and give 'gross' foods a second chance, as they can be healthy and have delicious flavors that contribute to our overall well-being.

Gillett stated that "yucky" reactions may be triggered by "slimy," "smelly," and "chunky" food descriptions.

"Remember to control your taste buds and gag reflex, as these perceptions can cause us to overlook the nutritional benefits of these foods," she advised.

Savvy Stummy, LLC founder Paulina Lee, a gut health functional dietitian in Texas, agreed with Gillett's statement.

Some experts say foods that have a "yuck" factor may be worth trying as they contain B vitamins and protein that are beneficial to your health.

"Different cultures have distinct healthy foods that may not appeal to everyone. Since people have varying tastes and cultural backgrounds, they may have different food preferences and childhood experiences with certain cuisines," she stated.

"Even though some people may prefer different smells, textures, and tastes, the nutritional value of the food remains the same," Lee stated.

According to Lee, foods that are often considered "icky," such as organ meats like liver, are rich in B vitamins and protein, which can benefit your health.

She pointed out that fermented foods often have unusual scents and consistencies, but they are advantageous for gut health because they harbor live bacteria or probiotics.

Here are 8 foods that may cause a "yuck" reaction but are still beneficial for your health.

1. Tremella mushrooms

These mushrooms, commonly referred to as silver ear mushroom, yin'er or snow fungus, were highlighted by Lee as nutrient-dense options.

In China, mushrooms are widely used, but some people might find their slimy texture strange.

Although they may not look like it, tremella mushrooms are packed with nutrients, including fiber, vitamin D, antioxidants, vitamins B1, B2, and B6, folate, zinc, potassium, calcium, magnesium, iron, and copper. Additionally, they have hydrating and anti-aging properties, she stated.

"Dried Tremella mushrooms must be soaked in water before cooking, as she explained."

You can either add tremella mushrooms, goji berries, jujubes, and honey to stir-fries for a crisp texture or make a sweet and nourishing dessert soup with these ingredients.

2. Natto

According to Lee, natto is a traditional Japanese dish that is characterized by its distinctive aroma, wrinkly bacterial layer on the surface of the soybeans, and a desirable degree of stickiness that may be off-putting to some.

Natto, despite its odor and appearance, offers numerous health benefits, including enzyme and probiotic potential to aid digestion, vitamin K2 content to help build strong bones, and high fiber content to promote heart health, according to Lee.

To enhance your next meal, Lee recommended adding natto to rice, miso soup, omelets, or enjoying it with soy sauce and mustard.

3. Cottage cheese

Rachel Engelhart, a registered dietitian with RE Nutrition LLC based in Washington, D.C., stated that cottage cheese is a lean protein that is also rich in calcium, yet it often elicits a visceral reaction from people, which is unfortunate.

"Many people take issue with the chunky consistency," she added.

"If you prefer a smoother texture, opting for a whipped variety like Friendship's 1% whipped cheese may be more suitable. As long as you don't have a dairy allergy, cottage cheese is not gross."

Engelhart stated that this versatile dish can be enjoyed sweet or savory when it's time to eat.

She suggested eating toast topped with jam and cottage cheese, or toast with mashed avocado and cottage cheese for a savory twist. Alternatively, a sweet meal or snack topped with berries and granola is also delicious.

4. Fermented foods

Some individuals who dislike fermented foods may be harming their health.

Gillett stated that sauerkraut, a European classic, and kimchi, a Korean staple, may initially turn you off with their tangy flavors and distinct textures. However, hold on tight because they are packed with probiotics that support a healthy gut microbiome and improve digestion.

To increase the frequency of consuming this gut-health-supportive food, Gillett recommended adding a generous portion to your salads or sandwiches for an "extra zing of flavor."

Incorporate kimchi or sauerkraut into dressings and sauces to add a tangy kick to your favorite dishes, she suggested.

5. Sardines

Your gym buddy or workout partner may be onto something if they consume sardines straight from the can after exercising, despite your dislike.

Sardines may be considered fishy and slimy by some, but they are rich in nutrients, including vitamin D, vitamin B12, and selenium, and are also high in protein, as stated by Lee.

"Although sardines may not be visually appealing or have a pleasant odor, they are low in mercury and offer advantages such as anti-inflammatory properties, promoting bone health, and supporting metabolism and detox."

Lee recommended adding salt, freshly ground pepper, and either lemon or vinegar to enhance the taste of the dish.

You can add sardines to crackers with some hot sauce or mustard, or mix them with mayo, salt, and pepper to make a tuna salad.

Another tasty use of sardines is to add cream cheese to them for a sandwich.

6. Tuna fish

Ah, the lunchtime staple — how some folks hate thee.

You may miss out on a lot of healthy benefits.

Engelhart stated that tuna fish, although many consider it gross due to its pungent odor, is actually a nutritious source of protein, omega 3 fatty acids, and vitamin B12. If one can overcome the strong smell, it can be a beneficial food to consume occasionally.

Engelhart advised limiting the consumption of albacore white tuna to four ounces per week and skipjack light tuna to 12 ounces per week due to the presence of mercury in tuna.

Engelhart suggested using mashed avocado or Greek yogurt instead of mixing with mayo when preparing the input sentence.

She said that it's delicious when stuffed in a pita or topped with cheese on a tuna melt.

7. Organ meats

Pass the kidneys, please.

Gillett stated that although liver, kidneys, and heart may seem intimidating due to their intense flavors and unfamiliar textures, they are highly valued in various global cuisines.

Foie gras, a French delicacy made from duck or goose liver, is a favorite in French cuisine. In Chinese cuisine, chicken livers and beef tripe are commonly used in flavorful stir-fries and soups. These organ meats are highly nutritious, containing a wealth of vitamins, minerals, and essential fatty acids.

"For instance, chicken liver provides 350% of your daily value (%DV) for vitamin B12 and 72% DV for iron," she stated.

"Grill slices of organ meats with onions and herbs for a rich and savory dish."

To overcome the visual challenge of organ meats, consider incorporating them into meatballs or sausages for a stealthy approach to health.

8. Insects

Gillett claims that insects are a sustainable and protein-rich food source, containing essential amino acids, vitamins, and minerals.

Cricket powder is an excellent source of riboflavin, vitamin B12, and biotin, with just two tablespoons providing these nutrients.

Crickets and silkworm larvae are enjoyed as crunchy snacks in Thailand, while Mexico is known for its seasoned roasted grasshoppers.

Cricket flour can be added to baked goods to increase protein intake. The cricket-for-consumption market is expanding in the U.S., so you may be able to find cricket protein powder and bars at nearby stores.

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