There are so many foods containing numerous nutrients. Here are some of them to help you acquire a healthy body.
Fruits
1.) Apricots. Apricots contain Beta-carotene which helps to prevent radical damage and also helps to protect the eyes. A single apricot contains 17 calories, 0 fat, and one gram of fiber. You can eat them dried or soft.
2.) Mangoes. Mangoes are known to be rich in vitamin C. In fact, a mango of medium size can give you approximately 57 mg of vitamin C which almost passes your daily requirement. Moreover, it also contains antioxidants that can protect you from arthritis as well as strengthening your immune system.
3.) Cantaloupe. Cantaloupes contain 117 GG of vitamin C, which is almost twice the recommended dose. Half a melon contains 853 MG of potassium, which is nearly twice as much as a banana, which helps to lower blood pressure. Half a melon contains 97 calories, 1 gram of fat, and 2 grams of fiber.
4.) Tomato. Tomatoes are known to prevent cancers of various organs such as stomach, bladder and even colon cancers. By eating one tomato, you get zero fat, one gram of fiber and 26 calories.
Vegetables
1.) Onions. Cancer can also be prevented by eating sufficient amounts of onions. They offer 61 calories, 3 grams of fiber with no fat at all.
2.) Broccoli. Since breast cancer is one of the leading cancers today, it can actually be prevented by eating broccoli since they contain vitamin C and beta carotene. In fact, one cup of sliced broccoli already has 3 grams of fiber, no fat and 25 calories.
3.) Spinach. Spinach can prevent blindness to the elderly. Since they have carotenoids, they can decrease the chances of acquiring macular degeneration. A cup of spinach has 7 calories, a gram of fiber and zero fat.
Grains, beans, and nuts
1.) Peanuts. Peanuts are known to lower the risks of cardiovascular diseases to as much as 20%. An ounce of peanuts usually has 14 grams of fat, 2 grams of fiber with 166 calories.
2.) Pinto beans. Pinto beans perform the same function with peanuts since their richness in folate protects a person from cardiovascular diseases. Furthermore, half a cup of pinto beans provide 103 calories, 6 grams of fiber and a gram of fat.
3.) Skim milk. Skim milk offers vitamin B2, which is important for good vision and along with Vitamin A could improve allergies. You also get calcium and vitamin D as well. One cup contains 86 calories, o fat, and 0 fiber.
Seafood
1.) Salmon. Cold water fishes such as salmon, tuna and mackerel are very nutritious to the body wherein they are known to be rich in omega-3 fatty acids. They are indeed beneficial since they greatly reduce the risks of acquiring heart diseases. 3 ounces of salmon has 4 grams of fat and 127 calories.
2.) Crab. Crab is a great source of vitamin B12 and immunity boosting zinc. A 3 ounce serving of crab offers 84 calories, 1 gram of fat, and 0 fiber.
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