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50 Healthy Foods That Can Help Transform Your Body!

50 Healthy Foods That Can Help Transform Your Body!


1. Blueberries

Fresh or frozen, blueberries are high in fiber, vitamin C and antioxidants that help to fight free radical damage.

2. Broccoli

Broccoli is a true superfood! Not only does it protect the heart and prevent strokes, but it also helps to fight cancer.

3. Oats

Oats contain more protein than any other cereal grain. They also contain a high amount of fiber, which lowers cholesterol. So put away the sugary cereal and eat some oats!

4. Oranges

Eating one orange will provide you with your entire daily amount of vitamin C. Vitamin C helps the body absorb iron from leafy greens, so it’s a great idea to put orange slices in your salad!

5. Pumpkin

It’s not just a decoration at Halloween! Pumpkin is a nutritious food, containing high amounts of fiber and disease-fighting nutrients. Plus, pumpkin is low in calories.

6. Wild Salmon

Wild salmon contains omega-3 fatty acids that are known to lower blood pressure and can help with symptoms of rheumatoid arthritis.

7. Spinach

Spinach has more vitamin K in it than most other foods. Vitamin K assists with bone health. The beta-carotene in spinach also protects against heart disease and some types of cancer.

8. Kale

A popular food nowadays, kale is dense in nutrients. Kale contains calcium which is able to be easily absorbed by our bodies. It is also a fantastic source of vitamins A, B6, and C.

9. Tea

What a perfect zero-calorie drink! Not only is tea associated with lowering blood pressure, but it also believed to help prevent cancer and osteoporosis. So drink up!

10. Tomatoes

Lycopene is the photochemical that causes a tomato to be red or orange colored. It’s also what helps to prevent macular degeneration and cancers (such as skin, breast and lung cancer).

11. Artichokes

Artichokes are a fantastic source of potassium, magnesium and folate.

12. Avocados

Avocados are high in fat – but the good kind of fat, known as monounsaturated fat. These fats are known to lower “bad” cholesterol and raise “good” cholesterol.

13. Carrots

Want better vision, improved kidneys and a healthy liver? Eat carrots! The beta-carotene in carrots also boosts your immune system.

14. Sweet Potatoes

Not only are they low in calories and tasty to eat, but sweet potatoes also boost your body’s immunity and help to prevent cancer. They also make a fantastic meal or snack in a pinch!

15. Mushrooms

They boost immunity, reduce cholesterol and help prevent cancerous tumors. Want to be healthy? Then it’s time to eat some mushrooms!

16. Beets

Did you know that beets have the highest sugar content of any other vegetable? This doesn’t make them any less healthy, however. Beets are chock full of folic acid, which helps to prevent birth defects.

17. Kiwis

A kiwi is a vitamin C powerhouse! Eat a kiwi a day to help prevent colds. This fruit that also helps lower cholesterol actually originated in China, not New Zealand.

18. Papayas

Are you in the mood for some tropical fruit? Try a papaya. While you enjoy this treat, realize that you are getting a three day dose of vitamin C in the process!

19. Brown Rice

It’s worth the longer cook time than white rice! Brown rice is a whole grain. High in B vitamins, it provides about a day’s amount of manganese.

20. Quinoa

It looks like a type of rice, but it’s really a seed! Quinoa is jam-packed with protein and gives you energy. It has also been known to help fight migraines.

21. Soy Beans (Edamame)

Can this appetizing snack really be good for you? You bet it can! Soybeans are as whole of a protein as meat.

22. Almonds

Eating one serving of almonds a day keeps the doctor away. Literally! These nuts help to protect your heart. The vitamin E in almonds decreases the risk of heart disease.

23. Pecans

Pecans assist in lowering your “bad” cholesterol. They stay good for a long time too! Store them in an airtight container in your refrigerator for up to six months.

24. Pistachios

The buttery taste of pistachios makes them an addictive snack! Eat them at work, as they help to reduce your body’s response to stress.

25. Walnuts

Good for both your heart and brain, you can’t go wrong when it comes to eating walnuts! You can even freeze them, as they are good for up to a year in the freezer.

26. Flaxseed

Just one tablespoon of flaxseed per day can do wonders for your body! Flaxseed helps with digestion and it promotes heart health. Sprinkle in your salad or in a protein shake. Your body will thank you!

27. Pumpkin Seeds

Filled with protein and immunity-boosting zinc, pumpkin seeds are an amazing snack. You can even substitute them for croutons in a salad for a healthy option!

28. Chickpeas

Chickpeas are a fat-free source of protein and good for your heart, blood pressure and cholesterol. They are the main ingredient in hummus, too – yum!

29. Black Beans

With their earthy flavor, black beans are an excellent source of protein. High in fiber, they help regulate your blood sugar. Best of all, they taste delicious in your favorite Mexican foods!

30. Kidney Beans

“K” is for kidney! The vitamin K in kidney beans is known to protect your body’s cells from stress, therefore reducing the chances of cancer.

31. Lentils

The high amounts of fiber, folate and magnesium in lentils help to protect your body against heart disease. Your heart will love you for eating them!

32. Pears

What helps prevent osteoporosis and cancer, boosts your immune system and increases your energy levels? Pears do!

33. Apricots

Vitamin A, vitamin C and potassium mean healthy hair, skin and eyes. Eat apricots to be the best looking you!

34. Brussels Sprouts

Don’t just eat them because your mom once told you to! Brussels sprouts are known to reduce the risk of premenopausal breast cancer. They boost your immune system and make your skin glow.

35. Bell Peppers

Eat peppers for healthy eyes! Bell peppers are known to help guard against macular degeneration and cataracts.

36. Turkey

Skinless white turkey meat is not only low in fat, but it’s also a rich source of protein. The tryptophan in turkey produces serotonin and enhances mood, so feel good about eating it!

37. Apples

Did you know that apples may help asthma sufferers? Research has also shown that apples may help prevent free radical damage that leads to Alzheimer’s. An apple a day really does keep the doctor away!

38. Eggs

Eggs contain every building block of protein that the body needs. Eating eggs also gives you a sense of being full, which helps greatly with weight loss. Eat eggs in moderation. Eating up to 6 eggs per week is recommended.

39. Yoghurt

If you have tummy troubles, try yoghurt. This calcium and protein-rich food aids digestion and makes you feel good again!

40. Rainbow Trout

High in omega-3 fatty acids, trout has a great amount of B vitamins, protein, niacin and antioxidants. It’s a fantastic choice for a healthy meal.

41. Swiss Chard

Swiss chard actually originated in Sicily! It makes our healthy foods list because it has high amounts of antioxidants which protect your eye health and boost immunity. Both the leaves and stalks are edible.

42. Bananas

Enjoy the sweet taste of a banana – the perfect healthy snack! With over 400 mg of potassium in one serving, bananas aid with nerve and muscle function.

43. Dark Chocolate

Yes, chocolate made the list! Eating small amounts of dark chocolate 2 to 3 times a week has been shown to lower blood pressure. It also contains chemical compounds that improve mood. You definitely won’t feel sad while eating chocolate!

44. Olive Oil

Olive oil is the staple of the Mediterranean diet. It has been shown to lower blood pressure as well as the risk of stroke and heart disease. Instead of butter, use olive oil!

45. Peanuts

Peanuts are the perfect snack! They fill you up and aren’t bad for you. They are also said to promote gallbladder health and aid in blood sugar regulation.

46. Collard Greens

In a recent study, collard greens beat out kale, broccoli, and cabbage in its ability to lower cholesterol. Steam it or even eat it raw in a salad with other veggies!

47. Sunflower Seeds

Satisfy your hunger and get great nutrition at the same time! Sunflower seeds are a great source of vitamin E, which has anti-inflammatory effects and has been said to reduce the risk of colon cancer.

48. Asparagus

Not only is it yummy, but asparagus contains a great source of nutrients that are known to prevent asthma, arthritis and autoimmune diseases.

49. Winter Squash

Bring on the winter! Winter squash is great for a heart-healthy diet, as it has key anti-inflammatory benefits.

50. Green Peas

Green peas are a great source of both protein and fiber. One cup of peas is actually more than half a day’s worth of vitamin C!

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