You may be loading up on chia seeds and kale, but there are nutrition powerhouses all around you. (Probably in your pantry right now!) Here are 10 super foods most folks are missing out on.

Don’t believe all the hype surrounding that egg white only mentality. Yolks offer protein, omega-3 fats and antioxidants like lutein. Those with high cholesterol should be more conservative but can still incorporate whole eggs into a healthy diet.

Is it because they take too long to cook? Or maybe you just never learned that this delicious whole grain is  just as nutritious as traditional rolled oats. Make ahead in the slow cooker with dried fruit and a touch of cinnamon for a breakfast filled with fiber and protein.

The most underappreciated legume around. Not only are they flavorful with amazing texture, lentils sport tummy-pleasing fiber along with countless vitamins and minerals.

Affordable, packed with omega-3s, high in protein, and low in mercury. Make this a pantry staple for salmon cakes, burgers and salmon salad.

Toss whole grains like quinoa, wheat berries, millet and amaranth into your weeknight dinner routine. Many are quick cooking and most are gluten free.

This anise-flavored veggie does double duty as a digestive aid. It’s simply delightful tossed with olive oil, fresh orange juice and sea salt, or roasted until sweet and caramelized.

Fresh, canned, raw or roasted, dig into some beets for fiber, folate, antioxidants and vitamins A and C (the greens too!). Make salad, risotto, soups and sides.

Yup, parsley! This leafy green herb is way more than a garnish. Sure, keep adding parsley to casseroles and tuna salad but toss some in to juices, smoothies and salads too and gain oodles of vitamins A, C and K.

Cow’s milk gets a bad reputation but don’t pass up the high quality protein and other nutrients milk has to offer. If you’re concerned about hormones, choose organic or a brand that doesn’t use growth hormones in their product. If you’re lactose intolerant choose lactose-free milk or dairy alternatives like soy or almond milk.

Yes, high fat cuts of beef with lots of fatty marbling aren't your best choice for heart health, but lean cuts like flank steak and beef tenderloin offer lean protein, iron, vitamins B12, B6 and niacin.

Dana Angelo White, MS, RD, ATC, is a registered dietitian, certified athletic trainer and owner of Dana White Nutrition, Inc., which specializes in culinary and sports nutrition.