1. WHOLE GRAINS
Whole grains are foods that have not been processed or refined. These foods consist of the entire grain kernel, including the germ, endosperm, bran, and outer coating. Whole grains are rich in fiber and protein, and they provide many vitamins and minerals. They are often high in iron, zinc, selenium, copper, manganese, folate, thiamin, riboflavin, niacin, pantothenic acid, vitamin B-6, and vitamin E.
2. FUITS & VEGETABLES
Fruits and vegetables are full of antioxidants, vitamins, minerals, and phytonutrients. Antioxidants help protect cells from damage caused by free radicals, which are unstable molecules that cause cellular damage. Vitamins A, C, D, E, K, and beta-carotene are some examples of antioxidant vitamins. Minerals like calcium, magnesium, potassium, sodium, phosphorous, sulfur, chlorine, and iron are also present in fruits and vegetables. Phytonutrients are natural chemicals found in plants that act as antioxidants. Examples of these compounds include quercetin, luteolin, kaempferol, apigenin, indoles, coumarins, flavonoids, catechins, tannins, terpenes, alkaloids, and saponins.
3. BEANS
Beans are a great source of protein, fiber, and complex carbohydrates. They are also low in fat and cholesterol. One cup of cooked beans contains about 6 grams of protein and 2 grams of fiber. They are also a good source of iron, folic acid, and potassium.
4. NUTS
Nuts are packed with protein, fiber, and healthy fats. They are also a great source of minerals like magnesium, zinc, and selenium. Almonds, cashews, hazelnuts, peanuts, pistachios, walnuts, and pecans are just some of the nuts that are loaded with nutrition.
5. FISH
Fish is a great source of lean protein and omega-3 fatty acids. Omega-3 fatty acids are essential fatty acids that play a role in brain function and vision. Salmon, tuna, sardines, herring, trout, and cod are some examples of fish that are high in omega-3 fatty acids and low in mercury.
6. LEAN MEATS
Lean meats are a great source of iron, zinc, and protein. They are also low-fat and cholesterol-free. Beef, pork, lamb, chicken, turkey, and venison are all examples of lean meats.
7. DAIRY PRODUCTS
Dairy products are a great source of calcium, vitamin D, and protein. Milk, cheese, yogurt, and ice cream are all dairy products that are high in calcium and protein.