These forgotten spare parts come jam-packed with vitamins and heart-saving amino acids, says Leslie Bonci, MPH, RD, director of sports nutrition at the University of Pittsburgh Medical Center. Add them to your kitchen arsenal and reap the surprising rewards.

  1. Cantaloupe SeedsTheir hidden powers:How to eat them: These seeds are usually the first to go when you crack open a melon, but they’re high in protein, fiber, vitamin E, and magnesium, says Bonci. Roast them in the oven and toss with olive oil for a nutrient-packed snack.
  2. Onion SkinsTheir hidden powers: These flaky exteriors are high in quercetin, a compound that can help lower your blood pressure and support a healthy immune system, says Bonci. (Learn how to get your numbers in check with How To Lower Your Blood Pressure Naturally.)How to eat them: Add them to a stew or broth for extra flavor, then pick them out before serving. MORE: The 20 Best Snacks For Men
  3. Watermelon RindsTheir hidden powers: How to eat them: These rinds contain the amino acid citrulline, which can help improve your blood flow, says Bonci.Throw them in a quality blender with watermelon flesh (the red part you normally eat), strawberries, and a dash of orange juice for a refreshing smoothie. MORE: 20 Healthy, Protein-Packed Smoothie Recipes
  4. Broccoli LeavesTheir hidden powers: These leafy greens are a triple threat with high levels of vitamin A, vitamin C, and calcium, says Bonci.How to eat them: Cut them up and throw them into a stir-fry along with the rest of the broccoli. MORE: The 10 Best Powerfoods For Men
  5. Celery TopsTheir hidden powers: They’re super flavorful and full of muscle-building magnesium, bone-strengthening calcium, and vitamin C, says Bonci.How to eat them: Use them like an herb and add to a vegetable or chicken soup.
  6. Orange PeelsTheir hidden powers: How to eat them: You already knew they smell fantastic, but they’re also rich in digestive system-soothing fiber and immune-boosting vitamin C, says Bonci.Use a cheese grater to sprinkle some on top of fish or chicken.
  7. Swiss Chard StalksTheir hidden powers: Their vibrant, reddish-purple color signals that they’re high in carotenoids, which act as disease-fighting antioxidants. They’re also full of vitamin K, an important nutrient for boosting bone health, says Bonci.How to eat them: Sauté them with mushrooms and onions for a tasty side dish. The article 7 Health Foods You’re Throwing Away Every Time You Eat originally ran on MensHealth.com.