50 Perfect Foods
Fruits
- Strawberries: One half cup of raw strawberries contains 149% of your daily value for Vitamin C.
- Apricots: Apricots are a good source of the antioxidant beta-carotene, which is converted to Vitamin A.
- Blackberries: Raw blackberries are low in calories and 50% of your daily value of Vitamin C per cup.
- Raspberries: They contain Vitamin K, magnesium, dietary fiber, and Vitamin C.
- Cherries: A “super fruit” because of their very high beta carotene content.
- Cantaloupe: Low in calories, have no fat, and contain 120% of your daily value of Vitamin A and 108% Vitamin C in just one cup.
- Pears: One pear contains 24% of your daily value of fiber and have a low glycemic index.
- Raisins: Contain plenty of sugars, but no fat or cholesterol. They are also a good source of potassium, iron and dietary fiber.
- Watermelon: Contain Vitamin A, B6, and lots of Vitamin C.
- Peaches: Buy fresh, not canned, for the best nutritional value.
- Figs: Buy fresh and dry them yourself. Figs have the highest overall mineral content of common fruits.
- Blueberries: Blueberries are strong carriers of Vitamin C, manganese and dietary fiber, and also contain Vitamin E.
- Cranberries: Cranberries are low in sugar and calories and contain lots of Vitamin C, dietary fiber, manganese and Vitamin K.
- Oranges: Get plenty of Vitamin C, dietary fiber, folate, Vitamin B1, potassium, Vitamin A and calcium from just one orange.
- Bananas: Bananas may have carbs and sugar, but also lots of Vitamin C, potassium, Vitamin B6, dietary fiber and manganese.
Vegetables
16. Asparagus: More folic acid than any other vegetable. Folic acid helps prevent liver disease and helps your blood cells grow.
17. Tomatoes: Tomatoes contain beta and alpha-carotene, lutein, fiber, potassium, Vitamin C, folate and more vitamins.
18. Crimini mushrooms: Almost no calories but packed with potassium, selenium, Vitamins B2, B1, B6 and B3, zinc, and more.
19. Squash and Zucchini: Contain a moderate amount of Vitamin C and Vitamin A, plus iron and protein.
20. Black beans: Contains 24% of daily fiber, 14% of daily protein, and no saturated fat per 1/2 cup.
21. Lentils: Raw lentils have a lot of calories, but no saturated fat and 50g of protein.
22. Carrots: One cup of chopped carrots contains 428% of your daily value of Vitamin A.
23. Broccoli: One cup contains 20 calories, 110% of your daily value of Vitamin C, 43% of Vitamin A, and no fat or cholesterol.
24. Kidney beans: Rich in B-complex vitamins, niacin, folate, magnesium, omega-3 fatty acids, soluble fiber and calcium.
25. Pearl Barley: Add to a soup or salad for a major dietary fiber boost, plenty of iron, and a good dose of protein.
26. Leafy spinach: Contains fiber, B-complex vitamins, folate, magnesium, lutein and potassium.
27. Potatoes: Potatoes contain carbohydrates, calories and sugars, but also Vitamin C, Vitamin B6, potassium and manganese.
28. Green bell pepper: Each one contains 220% of your daily value of Vitamin C.
29. Cabbage: Contains 91% of your daily value of Vitamin K; over 50% for Vitamin C; and lots more.
30. Jalapeno pepper: Contains Vitamin C and Vitamin A, plus a healthy amount of dietary fiber and iron.
Nuts and Seeds
31. Almonds: Try a handful of unsalted for a energy boost and plenty of omega-3 fatty acids and polyunsaturated fats.
32. Flaxseed: Add a tiny bit to cereal or any homemade breads and grains for omega-3 fatty acids and lots of fiber.
33. Walnuts: Contains magnesium, folate, polyunsaturated fats, omega-3 fatty acids and Vitamin E.
34. Sunflower seeds: Contains lots of Vitamin E, more than almonds, peanut butter or even spinach.
35. Sesame seed kernels: A handful contains a healthy amount of iron, calcium and protein, plus dietary fiber.
36. Brazil nuts: An excellent source of selenium and also contain protein, fiber and magnesium.
Grains
37. Whole grain or multigrain bread: Even generic brands have plenty of dietary fiber.
38. Brown rice: Full of fiber, B-complex vitamins, niacin and magnesium.
39. Whole-wheat spaghetti: Packed with fiber.
40. Couscous: Contains protein and fiber, when you choose the whole-wheat or whole-grain variety.
41. Whole grain tortillas: One whole-grain tortilla has 8g of protein and 7g of dietary fiber.
42. Oatmeal: Good source of fiber.
Beverages
43. Green tea: Green tea contains the highest concentration of the antioxidants called polyphenols.
44. Milk: Low-fat or non-fat milk that is fortified with Vitamin D, plus calcium, Vitamin A and protein.
45. Orange juice: Contains Vitamin D and plenty of Vitamin C.
Miscellaneous
46. Plain yogurt: One cup contains 14g of protein and 49% daily calcium value. Plus, probiotics to help the body absorb nutrients.
47. Egg whites: Egg whites do contain a fair amount of sodium, but they also contain 26g of protein per cup and zero fat.
48. Tuna: A cold-water fish that contains much-needed omega-3 fatty acids and lots of protein.
49. Tomato soup: Make your own variety for a good source of Vitamin C, iron, Vitamin A and dietary fiber.
50. Sardines: An excellent source of iron, calcium and protein, as well as niacin, Vitamin D and Vitamin B12. Just don’t indulge too often: sardines are also very high in cholesterol.
