When it comes to foods that secretly pack a punch of goodness, there are plenty of unsung heroes hiding in the kitchen.

Take oats, for instance. Humble as they seem, they quietly lower cholesterol and keep blood sugar on a tight leash. In the morning, when the rest of the world reaches for a sugary cereal, oats are the quiet guardian that keeps you going through the day. Porridge steaming in a bowl might look simple, but inside that bowl is slow-release energy that will hold you steady well into the afternoon.

Then there’s peanut butter – yes, it’s high in calories, but it’s also full of healthy fats and protein if you keep the portion sensible. A spoonful spread over wholegrain toast can feel like a guilty pleasure, yet it’s doing your muscles and your heart a good turn. It gives you a solid, satisfying start to the day that doesn’t leave you with that hollow, sugary crash mid-morning.

Dark chocolate often gets a bad rap, yet a small square is loaded with antioxidants that do your heart a favour, and there’s something satisfying about knowing that a little indulgence is actually looking after your blood vessels. When eaten in moderation, it’s like being given permission to enjoy a treat that doubles up as a bit of self-care.

Beans of every sort – kidney, black, cannellini – are like little fibre and protein grenades, filling you up and keeping your gut ticking over nicely. They’re the kind of cupboard staple that can turn a dull dish into a powerhouse meal. Toss them into soups, stir them through salads, or mash them into dips, and you’ve got a cheap and cheerful boost for your health.

Fermented foods – sauerkraut, kefir, kimchi – deserve their own round of applause. They’re brilliant for gut health, a bustling city of good bacteria that can help your digestion and even nudge your mood in the right direction. They may not be to everyone’s taste, but those tangy jars and bottles can be the best sort of medicine you’ll ever eat.

Even cheese, in moderation, can be a decent source of calcium and protein, and full-fat Greek yoghurt gives you both protein and probiotics in one creamy hit, the sort of food that feels indulgent but quietly strengthens your bones. And here’s a classic that deserves a comeback: evaporated milk. It’s not glamorous, but a splash of this condensed goodness can be a rich source of protein and calcium without going all-in on cream – a trick old-fashioned cooks knew well, and one that still works today.

Nuts, too, are tiny powerhouses of good fats, protein and micronutrients, as long as you don’t scoff the whole bag. Cashews, almonds, pistachios – each one a little package of energy and heart-friendly fats that you can grab by the handful when you need a quick lift.

It’s funny to think that these foods, sitting unnoticed in your cupboards and fridge, are quietly working away in the background. They may not be as flashy as kale smoothies or acai bowls, but they’re proof that everyday choices, made without fuss, can be surprisingly powerful allies in keeping you well.