One nice crisp apple has about 5 grams of fiber and is packed with antioxidants like quercetin that keeps your whole body healthy. Don’t throw away the peel. Eat it to get the biggest nutritional bang.
Although it looks akin to spinach, kale is actually related to cabbage. It provides more nutrition per serving than any other food. Kale is rich in vitamin K, which is important for bone health and normal blood clotting, plus beta carotene that protects your eye sight. It also contains compounds that reduce your chance of ovarian, breast and other types cancer. You can slice fresh kale and put it a salad with lettuce, or use it in the place of spinach in dishes such as lasagna.
They are high in fat but, the good heart healthy monounsaturated kind. They have oodles of vitamin C, folate, potassium and lutein which is beneficial for eye health. Avocados also contain compounds to lower cholesterol. Combine cubed avocado with diced fresh figs, grapes or mango.
One sweet potato has all the beta carotene you need in a day. It’s heart healthy, thanks to potassium and vitamin C content, plus it protects against cancer. Mash it with a squirt of lemon juice and use in the place of mayo.
Whole oats like oatmeal contain high levels of beta glucan, a fiber which helps stabilize blood sugar and lowers cholesterol.
Is packed with vitamins A, C, K and beta carotene as well as cancer fighting compounds.
little egg gives you 13 essential vitamins and minerals, including choline, which helps protect babies from birth defects. They have selenium, and antioxidants which helps produce red blood cells and releases carbs for energy. Be sure to use the yoke, it contains the bulk of the eggs nutrient.
Cooked dried beans are high in potassium and fiber but low in fat, and they help protect against cancer and heart disease.
(without salt) Canned tomatoes are naturally richer in lycopene, a potent antioxidant that plays a key role to heart health. and cancer prevention.