These three foods not on your health radar? They should be. Learn about the many health benefits of mushrooms, quinoa, and pistachio nuts.

You know these foods are good for you, but did you know how good? Mushrooms, pistachio nuts and quinoa may not appear on every top-10 list, but they are packed with nutrients and surprising health benefits your mom never told you about.

The magical mushroom

Although they are not rich in color, mushrooms offer a wealth of nutrients. They are loaded with copper, B vitamins, potassium, and antioxidants. Best of all, one serving provides all this nutrition with only 20 calories and 0 grams of fat.

Mushroom varieties include the popular white button, crimini, shiitake, and portabella varieties. Each has its own unique flavor.

Depending on the type, mushrooms can be enjoyed raw, cooked, or dried. Hearty, yet low in calories, these nutritious wonders taste great in salads, soups, and stews.

Most surprising fact: Mushrooms as medicine have been used for centuries in Asian cultures. Today, maitake and shiitake mushrooms are being studied for potential cancer-fighting properties. Studies are being done to see if the shiitakes may also help to boost the immune system and fight heart disease.

The smiling pistachio

The shells of these perfectly ripened nuts split open naturally, revealing a rich-tasting, delicious lime-green kernel. They have been nicknamed "laughing pistachios" because they look like they're smiling at you!

Pistachios are a good source of plant protein, fiber, and monounsaturated fat. Just a half cup, before shelling, boasts a solid nutrient profile. When kept refrigerated or frozen, you can store them for as long as a year. Avoid buying red or green pistachios, which are artificially colored.

Most surprising fact: You probably know that nuts provide health benefits. What you may not know is that pistachios rank as one of the most popular nuts that contain high amounts of phytosterols. These are substances that are known to help lower cholesterol in your body.

The quiet quinoa

Never heard of it? Quinoa is a grain with a fluffy, creamy, slightly crunchy texture, and a nutty flavor when cooked. Until recently, quinoa was found only in health food stores. But its quick cooking time and gluten-free status has made it more popular. The grain is now widely sold in most supermarkets.

Quinoa is also a good source of calcium, phosphorus, magnesium, potassium, copper, zinc, iron, and fiber. Aside from all these nutrients, it can be ready to eat in about 15 minutes, as compared to 45 minutes for other whole grains.

Quinoa is delicious cold as a grain salad, or warm as a side dish or pilaf. Some enjoy it as a hot breakfast cereal instead of oatmeal.

Most surprising fact: Not only is quinoa higher in protein than other grains, but the protein it supplies is complete protein. This means that it includes all nine essential amino acids, just like animal protein