Leafy greens such as kale, spinach, Swiss chard, and collard greens are packed with vitamins, minerals, and antioxidants. They are low in calories and high in fiber, which supports digestion and promotes satiety. Leafy greens are also rich in vitamin K, vitamin C
Berries like blueberries, strawberries, raspberries, and blackberries are loaded with antioxidants, including flavonoids and anthocyanins. These compounds help reduce inflammation, protect against oxidative stress, and support brain health. Berries are also rich in fiber
Salmon is a fatty fish rich in omega-3 fatty acids, particularly EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). Omega-3 fatty acids are essential for heart health, brain function, and reducing inflammation in the body. Salmon is also an excellent source of high-quality protein and provides vitamins D and B12.
Avocado is a unique fruit that is high in healthy fats, particularly monounsaturated fats like oleic acid. It also contains fiber, vitamins, and minerals, including potassium, vitamin K, and folate. Avocado promotes heart health, supports weight management, and may reduce inflammation.
Quinoa is a gluten-free whole grain that is rich in protein, fiber, vitamins, and minerals. It contains all nine essential amino acids, making it a complete protein source for vegetarians and vegans. Quinoa is also high in antioxidants and has been linked to improved blood sugar control and heart health.
Nuts and seeds such as almonds, walnuts, chia seeds, and flaxseeds are nutrient-dense foods rich in healthy fats, protein, fiber, vitamins, and minerals. They are particularly high in monounsaturated and polyunsaturated fats, which support heart health and reduce inflammation.
Legumes like lentils, chickpeas, black beans, and kidney beans are excellent sources of plant-based protein, fiber, vitamins, and minerals. They are low in fat and cholesterol-free, making them a heart-healthy protein alternative to animal products.
Sweet potatoes are a nutritious root vegetable rich in fiber, vitamins, and minerals, particularly vitamin A, vitamin C, and potassium. They are lower on the glycemic index compared to regular potatoes, meaning they have a smaller impact on blood sugar levels.