Lemons
Just one lemon has more than 100 percent of your daily intake of vitamin C, which may help increase “good” HDL cholesterol levels and strengthen bones. Also citrus flavonoids found in lemons may help inhibit the growth of cancer cells and act as an anti-inflammatory.
Broccoli
One medium stalk of broccoli contains more than 100 percent of your daily vitamin K requirement and almost 200 percent of your recommended daily dose of vitamin C – two essential bone-building nutrients. The same serving also helps stave off numerous cancers.
Dark Chocolate
Just one-fourth of an ounce daily can reduce blood pressure in otherwise healthy individuals. Also, cocoa powder is rich in flavonoids, antioxidants shown to reduce “bad” LDL cholesterol and increase “good” HDL levels.
Potatoes
One red potato contains 66 micrograms of cell-building folate- about the same amount found in one cup of spinach or broccoli. One sweet potato has almost eight times the amount of cancer-fighting and immune-boosting vitamin A you need daily.
Salmon
Salmon is a great source of omega-3 fatty acids, which have been linked to a reduced risk of depression, heart disease, and cancer. A 3-ounce serving contains almost 50 percent of your daily dose of niacin, which may protect against Alzheimer’s disease and memory loss.
Walnuts
Walnuts contain the most omega-3 fatty acids, which may help reduce cholesterol, of all nuts. Omega-3s have been shown to improve mood and fight cancer; they may protect against sun damage, too.
Avocados
Avocados are rich in healthy, satisfying fats proven in one study to lower cholesterol by about 22 percent. One avocado has more than half the fiber and 40 percent of the folate you need daily, which may reduce your risk of heart disease.
Garlic
Garlic is a powerful disease fighter that can inhibit the growth of bacteria, including E. coli. Also, Allicin, a compound found in garlic, works as a potent anti-inflammatory and has been shown to help lower cholesterol and blood-pressure levels.
Spinach
Spinach contains lutein and zeaxanthin, two immune-boosting antioxidants important for eye health. Also, recent research found that among cancer-fighting fruits and veggies, spinach is one of the most effective.
Beans
Eating a serving of legumes (beans, peas, lentils) four times a week can lower your risk of heart disease by 22 percent. That same habit can also reduce your risk of breast cancer.
Kale
Kale may not be the best-known dark leafy green, but it packs an ultra-nutritional punch worth discovering. According to WebMD, “One cup of kale contains 36 calories, 5 grams of fiber, and 15% of the daily requirement of calcium and vitamin B6 (pyridoxine), 40% of magnesium, 180% of vitamin A, 200% of vitamin C, and 1,020% of vitamin K.”
Quinoa
Quinoa, the gluten-free grain is popular in many a vegetarian and vegan diet, because it is an excellent source of protein and all nine essential amino acids. It’s an energy-boosting carbohydrate superstar that can also benefit your cardiovascular system.
Blueberries
These superfood berries have incredibly high concentrations of antioxidant phytonutrients that promote healthy cell growth and help ward off cancer. Blueberries are rich in flavonoids, anthocyanidins, tannins, vitamin C, vitamin E and fiber, which is all kinds of good for your healthy lifestyle.
Almond Butter
Peanut butter is the choice of smart moms and kids (and it’s equally good for you, especially when you choose the ones without the added sugars), but its almond brother is just as (if not more) heart-healthy with an abundance of monosaturated fat (the good fat) and essential protein in a single serving. Spread with love and enjoy every delicious bite!