nutrition



The following is a list of the healthiest foods that you can get. This will help you get an idea as to what foods are the best for your body.

nutrition

FRUITS

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 fibre. You can eat them dried or soft.

Mango
A medium sized mango packs 57 MG of vitamin C, which is nearly your entire daily dose. This antioxidant will help prevent arthritis and also boost your immune system.

Raspberries are high in fiber and have a lot of vitamin C. Raspberries contain a lot of Ellagic acid, which is known to help stall cancer cell growth. One cup of raspberries is only 60 calories, 1 gram of fat and 8 grams of fiber.

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.

Bananas 
Bananas release their energy slowly into our bodies, helping us stay satisfied longer. They are loaded with potassium to help regulate blood pressure and prevent and relieve cramping muscles.

What you may not realize about bananas is they also contain the amino acid tryptophan, which relaxes us. Bananas also provide fiber, which helps regulate our digestive system and keeps things moving smoothly through our intestines.

healthy food for you

Kiwi Fruit
Another great source of potassium. These tiny fruits with the fuzzy peel are also filled with antioxidants and high in vitamin C. The Kiwi fruit is one of the most nutritious fruits we can eat.

Avocados
Avocados contain an unsaturated fat called Oleic acid, which helps to lower your overall cholesterol and raise levels of HDL or good cholesterol. One slice of an avocado has 81 calories, 8 grams of fat and 3 grams of fiber.

VEGETABLES

Onions
An onion can help to protect against cancer. A cup of onions offers 61 calories, 0 fat, and 3 grams of fiber.

Tomato
A tomato can help cut the risk of bladder, stomach, and colon cancers in half if you eat one daily. A tomato contains 26 calories, 0 fat, and only 1 gram of fiber.

Broccoli
Broccoli can help protect against breast cancer, and it also contains a lot of vitamin C and beta- carotene. One cup of chopped broccoli contains 25 calories, 0 fat, and 3 grams of fiber.

Spinach
Spinach contains carotenoids that can help fend off macular degeneration, which is a major cause of blindness in older people. One cup contains 7 calories, 0 fat, and 1 gram of fiber.



GRAINS, BEANS AND NUTS

Peanuts
Peanuts and other nuts can lower your risk of heart disease by 20 percent. One ounce contains 166 calories, 14 grams of fat, and over 2 grams of fiber.

Pinto Beans
A half cut of pinto beans offers more than 25 percent of your daily folate requirement, which protects you against heart disease. Half a cup contains 103 calories, 1 gram of fat, and 6 grams of fiber.

Almonds
In addition to being a great protein source, almonds are filled with bone-builders like calcium, magnesium, manganese and phosphorus. Fiber and Vitamin E contribute to the nutritional punch of these powerful little nuts.

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.

Yogurt
The bacteria in active-culture yogurt helps prevent yeast infections while the calcium strengthens your bones. It’s recommended that you get plain yogurt and mix in your own fruit to keep the calories and sugar low.

One cup of plain yogurt has 155 calories, 4 grams of fat, 0 grams of fiber.

SEAFOOD

Salmon
All cold water fish such as salmon, mackerel, and tuna are excellent sources of omega 3 fatty acids, which help to reduce the risk of cardiac disease. A 3 ounce portion of salmon contains 127 calories, 4 grams of fat, and 0 fiber.

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.

Cold Water Fish
Cold water fish such as salmon, mackerel and tuna are excellent sources of omega 3 fatty acids. You have probably heard that omega 3 fatty acids help to reduce the risk of cardiac disease.

A 3 ounce portion of salmon contains 127 calories, 4 grams of fat, and 0 fiber.