Top 10 Foods You Need In Your Diet + 16 Extra Foods

Go right ahead – fill up on these nutritious choices. Eat them to fight disease, feel more energetic and even lose some weight.

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26. Eggs

Researchers at Pennington Biomedical Research Center found that eating eggs for breakfast (part of a low-cal diet) helps you slim down.

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25. Spinach

A cup provides more than ten times your daily dose of vitamin K, which helps blood clot and builds strong bones.

24. Collard Greens

Exploding with nutrients like vitamin A, zeaxanthin and lutein which help regulate healthy eyes.

23. Olives

Delivering the same heart-healthy monounsaturated fat you’d find in olive oil for just 7 calories per olive.

22. Brown Rice

A great source of magnesium, which your body uses for more than 300 chemical reactions, such as building bones and converting food into energy.

21. Edamame

A single cup packs a punch of 22 grams of plant protein, as well as, fiber, folate, and cholesterol-lowering phytosterols.

20. Oysters

Keep your immune system strong with a 3-oz serving (approx. 6 oysters) of these iron-filled mollusks. Plus, they contain nearly twice the daily amount of zinc and all the selenium you need for the day.

19. Lentils

A half-cup packs an amazing source of meat-free protein and nearly half your daily folate, a vitamin that protects a women’s unborn baby from neural tube defects.

18. Kiwi

Researchers in Italy have found that kiwi reduces asthma-related wheezing thanks to its high vitamin C content (110%!)

17. Black Beans

Even if you don’t like the taste, these bad boys are worth it. They’re loaded with fiber, protein, and flavonoids – antioxidants that help your arteries stay relaxed and pliable.

16. Sunflower Seeds

A quarter-cup delivers half the daily recommended vitamin E, which keeps your heart healthy and fights infection.

15. Sardines

A top source of omega-3 fats – a 3oz portion provides more than 100% of your daily needed vitamin D.

14. Asparagus

With only a half-cup you can get a third of your daily folate and 50% of your daily bone-building vitamin K.

13. Bananas

“A banana a day keeps the doctor away.” Oh wait, maybe we got that one wrong… But they’re still loaded with vitamins and several kinds of good fiber, including resistant starch (which can help you slim down).

26 foods you need in your diet

12. Broccoli Sprouts

Containing 10 times more of the cancer-preventing compound glucoraphanin than regular broccoli.

11. 2% Milk

Chock-full of vitamins, minerals, and antioxidants while reducing the fat you’d find in whole milk.

10. Baked Potato

Get a mega-dose of blood-pressure and cramp-preventing potassium – even more than a banana.

9. Sweet Potatoes

Get more than 450% of your daily dose of vitamin A, which protects vision and your immune system.

8. Wheat Germ

With only a 1/4 cup you can get more than 40% of your daily vitamin E and selenium.

7. Green & Black Tea

According to the researchers at the University of Scranton, green and black tea prevent the hardening of arteries.

6. Peanut Butter

Delicious and filling, peanut butter contains a good amount of protein and arginine, an amino acid that helps keep blood vessels healthy.

5. Grapes

Taking first place as the leading source of resveratrol, which is responsible for the heart-healthy benefits of red wine.

4. Watercress

Only amounting to 4 calories per cup, this vegetable delivers a great dose of vitamin K, zeaxanthin, lutein, beta-carotene, and cancer-fighting phytochemicals.

3. Barley

A leading source of beta-glucan – a fiber that helps control blood sugar and can lower bad cholesterol.

2. Shiitake Mushrooms

One serving of these mushrooms contain as much vitamin D as you’d find in a glass of milk.

1. Avocados

Packed with healthy fats that lower cholesterol, help reduce arthritis symptoms, improve eye health and boost brainpower. Wow!

Categories: Health

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