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Avocado
Avocados are loaded with good fats and have 60 percent more potassium than bananas. A one-ounce serving also contains one gram of fiber and is only 50 calories.
Blueberries
At only 80 calories a cup, these powerhouses of nutrition offer a great source of vitamin C and fiber, plus plentiful antioxidants.
Cottage cheese
Cottage cheese contains calcium, phosphorus and selenium, and, in recipes, is a protein-rich and low-fat alternative to cream cheese.
Dates
Dates have a lot of minerals that may help in lowering blood pressure. They can be used as a natural sweetener and substitute for sugar in baking or smoothies.
Eggs
One egg contains six grams of complete protein, about 13 percent of the protein you need in a day. Eggs are a great source of choline, for memory preservation, and lutein, which protects against vision loss.
Fish
Fish such as salmon, mackerel, tuna and sardines are chock-full of inflammation-fighting omega-3 fatty acids. Aim for two servings of 3 to 4 ounces each per week.
Garlic
Garlic's anti-inflammatory properties have been proven to ease arthritis symptoms and also lower blood pressure.
Honey
Besides being a natural sweetener, honey is traditionally used for healing, allergy relief, moisturizer and as a cough suppressant.
Iced tea
Green tea is a good source of caffeine. It also contains calorie-burning and metabolism-boosting antioxidants.
Juice
Juicing your fruits and veggies is a great way to get in all your recommended servings. Try carrot-orange juice for a big dose of beta-carotene and vitamin C.
Kale
Kale provides more than 100 percent of the recommended daily intake of Vitamin A and Vitamin K. It has also been shown to lower blood pressure.
Lentils
Full of iron and a great vegan protein source, one cup of cooked lentils contains 18 grams of protein.
Mushrooms
Shiitake mushrooms promote a healthy heart by accelerating “good" cholesterol. Shiitake mushrooms may fight cancer by boosting the immune system through the tumor-fighting compound lentinan.
Nuts and nut butter
Two tablespoons of peanut or almond butter can contain up to 8 grams of protein. Almond butter is particularly high in vitamin E, which is critical to repairing muscle cells.
Olive oil
Olive oil is high in heart-healthy monounsaturated fat. It also reduces inflammation and may dull pain sensitivity in the body.
Pumpkin
Pumpkin is not only a delicious vegetable but a good source of vitamin A. Pumpkin seeds are also superfoods for diabetics.
Quinoa
When compared to other grains, quinoa has more protein, antioxidants, minerals and fiber, and is considered a complete protein. It's a great grain for those with diabetes or gluten allergies.
Red pepper
Bell peppers contain beta-carotene. Your body converts beta-carotene into vitamin A, which strengthens your immune system and keeps your eyes, skin and mucus membranes healthy.
Spinach
Spinach is a good source of vitamins A and K, iron, and phytonutrients such as carotenoids, flavonoids and phenols. Fresh spinach is also 92 percent water.
Tempeh
Tempeh is an especially great source of vegetarian protein. It is made from fermented soybeans and one cup contains a whopping 30 grams of protein. It is also a good source of calcium and iron.
Umeboshi plums
Umeboshi is a fermented food and is thought to boost the immune system and aid in digestion.
Vinegar
Apple cider vinegar helps stabilize blood sugar levels and lowers cholesterol. Studies have shown it can even aid in weight loss when taken before a meal.
Water
Water helps maintain bodily fluids, combats muscle fatigue and prevents constipation. It’s especially important to watch your hydration level in warm climates and during exercise.
Xigua (Watermelon)
Watermelon contains lycopene, vitamin C and beta-carotene. To reap the most antioxidants from this melon, allow the watermelon to ripen fully before consuming.
Yogurt
Greek yogurt is full of calcium, which is essential to bone health and proper body function. Compared to regular yogurt, Greek yogurt also has fewer carbohydrates and about twice as much protein.
Zucchini
A powerful antioxidant, zucchini contains vitamin C, riboflavin, vitamin B6, folate, manganese and potassium.
For more nutrition tips, visit us at healthwaysfit.com!
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