A great source of monounsaturated fat (a "good
fat" which improves cholesterol levels and reduces risk of stroke and
heart disease.), vitamin E (a powerful antioxidant), and vitamin B6 (which promotes
healthy skin). They also contain other health-benefiting vitamins and minerals
like vitamin A and K and iron, copper, magnesium, and manganese and are an
excellent source of dietary fiber, at 11 grams per avocado.
Others: Almonds, apples
Beets
Beets contain vitmains A, B, and C which offer benefits
ranging from bolstering the immune system to helping the body produce collagen.
They also contain a healthy source of potassium and fiber!
Others: Blueberries, broccoli, brussel sprouts
Chia
Full of magnesium, iron, calcium, and potassium and can
absorb up to 10 times their weight in water, which some studies suggest can
help the body stay hydrated longer
Others: Cantaloupe, carrots, coconut
Dates
Packed with vitamins and minerals including potassium,
selenium, copper, and magnesium and also a healthy dose of fiber, which is
essential for good heart and digestive health.
Eggs
At 70 calories and 6 grams of protein, One egg has lots of vitamins
and minerals and high-quality protein and antioxidants. The nutrients in eggs can play a role in
weight management, muscle strength, healthy pregnancy, brain function, eye
health and more. Just make sure you’re buying organic, free range eggs with no
additives. Buying from your local Farmer’s Market is your best option.
Flax
Flaxseends contain many powerful antioxidants, are an
excellent source of both insoluble and soluble fiber and are packed with
vitamins including most B vitamins, magnesium and manganese.
Grapes
The health-benefit stars of grapes are vitamins C and K,
beta-carotene and resveratrol, which all act as antioxidants in the body to
help eliminate free radicals that can cause cellular damage.
Others: garlic
Hemp
These little seeds have tons of vitamins and minerals but
the biggest benefit here comes from essential fatty acids and protein. They’re also
high in magnesium, zinc and iron, as well as gamma linolenic acid (also found
in breast milk).
Inca Berries
Also known as gooseberries, incan berries are packed with
vitamins C and A, iron, niacin and phosphorous.
Jalapeno Peppers
Packed with capsaicin, a compound that has anti-bacterial,
anti-carcinogenic, analgesic, and anti-diabetic properties and is found to speed
up metabolism and suppress your appetite.
Kiwi
Aside from containing a superhuman amount of vitamin C, kiwi
also is a good source of folic acid and vitamin E (known to protect skin from
degeneration), as well as folate, which is essential for overall cell health.
Others: Kale
Lemon
Providing about 88% of daily recommended intake, lemons are
an excellent source of vitamin C which helps the body fight virus’ and
infections while also fighting free radicals. Plus, they’re filled with the
antioxidants known as flavonoids, which may help reduce risk of heart disease,
reduce inflammation, and fight some cancers.
Mushrooms
These guys provide more than 20% of the daily needs for
seven essential nutrients - riboflavin, niacin, pantothenic acid, biotin,
copper, chromium and selenium. There is a reason that Eastern cultures have
revered mushrooms’ health benefits and have used them medicinally for thousands
of years.
Nuts
Rich in energy, protein, packed with antioxidants, vitamins,
minerals and omega-3 fatty acids. Nuts really have it all!
Oats
In addition to oats containing 6 grams of protein and
4 grams of fiber in just one cup, you will also rack up nearly 70% of your
daily needs for manganese, a mineral that helps enzymes in bone formation.
You'll also get a healthy dose of vitamin B1 and magnesium.Oats also reduce
cholesterol, aids digestion, prevents weight gain and are great for your skin
(you’ve surely heard of making DIY masks by blending oatmeal with yogurt and
honey).
Pumpkin / Pumpkin Seeds.
Pumpkin is rich in antioxidants and vitamins including beta-carotene
(essential for eye health), fiber, and vitamin K, and just one ounce of pumpkin
seeds are packed with protein, magnesium, zinc, and potassium.
Others: Pineapple, pomegranate
Quinoa
This grain is actually a seed related to green leafy vegetables
like kale and Swiss chard. It is one of the only grains or seeds that provide
the nine essential amino acids our bodies can’t produce themselves.
Radish
Packed with folate, fiber, riboflavin, and potassium, as well as
good amounts of copper, vitamin B6, magnesium, manganese, and calcium. Aid
digestion, prevent viral infections, eliminate toxins and keep you hydrated.
Spinach
An excellent source of Iron, vitamin K, vitamin A, vitamin C and
folic acid as well as a good source of manganese, magnesium, iron and vitamin
B2. Wow!
Other: Spirulina
Tomatoes
Contain a wide array of beneficial nutrients and antioxidants,
including alpha-lipoic acid, lycopene, choline, folic acid, beta-carotene and
lutein as well as vitamins A and C and folic acid.
Vegetables
You can’t really go wrong with any vegetable. They have high
levels of vitamins and minerals and many have a plentiful dose of fiber. Green
veggies contain chlorophyll which acts as our internal healer, cleanser,
antiseptic, cell stimulator, rejuvenator and red blood cell builder. Red
vegetables contain the powerful antioxidant lycopene, which soaks up damaging
free radicals and may help fight heart disease and prostate cancer and decrease
the risk for stroke.
Watermelon
Packed with significant amounts of vitamin C, calcium,
magnesium, fiber and a very large amount of potassium. They also contain
vitamin A, vitamin B6, niacin, thiamin and a wide variety of carotenoids and
phytonutrients, including lycopene!
Yams
Low in the glycemic index, meaning that they can be consumed
without negatively affecting blood sugar levels, making them a great food to
eat for sustained energy. They are also a great source of fiber, vitamin B6,
potassium. and manganese
Zucchini
Loaded with vitamins C and B6, potassium, manganese, and folate.
Plus, it’s low in calories (just 20 per cup) and has a high water content,
great for keeping hydrated!
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