If you are trying to add a few new healthy items to your diet, take a look at this list of foods to try. In addition to a short description of how it powers your body, there is also a few suggestions on how to utilize each food into your daily diet.
Fruits
1. Apricots
Beta-carotene packed to help prevent free radical damage and protect your eyes. They are good to be taken dried or fresh while they are still firm.
2. Avocados
Contains oleic acid which is an unsaturated fat that helps lower overall cholesterol and is a good dose of fiber. Try a few slices on your next burger or sandwich.
3. Raspberries
Contains vitamin C and high in fiber. Top your plain low-fat yogurt or oatmeal with these.
4. Cantaloupe
Also high in vitamin C and beta-carotene. Try mixing them in with a smoothie or slice them up and enjoy in a fruit salad.
5. Cranberry juice
Helps fight bladder infection and also good for those who want a natural way to alleviate pain from cramps. Add it to your water.
6. Tomato
Contains lycopene which is one of the strongest carotenoids and acts as an antioxidant. The lycopene is best absorbed when eaten with a little fat so try drizzling a few fresh slices with olive oil.
7. Raisins
Excellent source of iron which many women do not consistently have enough of. Great on your morning cereal or oatmeal.
8. Figs
Vitamin B6 which is attributed to producing mood-boasting serotonin, lowering cholesterol, and preventing water retention. Also a good source of patassium and fiber. Buy a box of fig cookies or eat them dried as a gym snack.
9. Lemons/Lime
High in vitamin C, limonene, furocoumarins. Squeeze it over pretty much any salad, fish, beans, and veggies for some extra flavor and no guilt.
Vegatables
10. Onions
Has quercetin which is one of the most powerful natural plant antioxidants. Great with a rice dish, salads, or with other vegetables.
11. Artichokes
Has fiber and an antioxidant called silymarin which helps prevent skin cancer. Steam them over boiling water for 30-40 minutes, squeeze some lemon juice on top, pluck off the leaves, and enjoy.
12. Ginger
The gingerols help ward off migraines and arthritis pain. Slice or grate some into a stir fry.
13. Broccoli
Plenty of vitamin C adn beta carotene as well as nutrients that help protect against breast cancer. Try not to overcook the broccoli because it will squeeze out the nutrients. Instead, microwave or lightly steam them.
14. Spinach
Studies have shown that his veggie can help reverse some signs of aging. Also contains lutein and zeaxanthin which are cartenoids that help fend off mascular degeneration. Add some raw leaves to your salad or saute it with a bit of olive oil and garlic.
15. Bok Choy
A weapon against breast cancer and also good source of calcium. Saute similar to spinach or toss it in with a stir fry.
16. Squash
Another veggie with large amounts of vitamin C and beta-carotene. Try cutting it up in pieces, scooping out the seeds, and bake/microwave till soft. Add a little cinnamon for extra flavor.
17. Watercress and Argula
Beta-carotene, vitamin C and E are potent in this veggie. Great on a sandwich or addition to a salad.
18. Garlic
Helps lower your blood pressure and bad cholesterol. Instead of butter, bake a head for 15-20 minutes, until it is soft and spread on bread.
Grains, Beans, and Nuts
19. Quinoa
Has 5 grams of protein (more than any other grain), in addition to iron, magnesium, and riboflavin. Add to your soup.
20. Wheat Germ
Good source of vitamin E and a tablespoon is enough to give you 7% of your magnesium for the day. Sprinkle it into your fruit, oatmeal, cereal, or yogurt.
21. Lentils
Has fiber, 9 grams of protein per half cup, and isoflavones which inhibit estrogen-promoted breast cancers. The isoflavones hold up to processing so you can buy them canned, dried, or in soup.
22. Peanuts
Contain mostly unsaturated "good" fat. Great for a protein-packed post workout or something to hold you over till dinner. Can be used in several Thai-inspired stir frys.
23. Pinto Beans
A half of a cup has over 25% of your daily folate requirement. Can be used in a vegetarian chili.
24. Yogurt
There is calcium as well as bateria in active-culture yogurt which helps prevent yeast infections. Even if you are lactose intolerant, yogurt should not bother your stomach. Mix it in with fruit.
25. Skim Milk
In addition to your calcium and vitamin D, you also get b2(riboflavin) and vitamin A. Mix it with your protein shake, cereal, or oatmeal.
Seafood
26. Shellfish (clams, mussels)
Vitamin b12 will help support your nerve and brain function. Also contains iron, magnesium, and potassium. Try it in a bowl of tomatoe-based Manhattan clam chowder.
27. Salmon
One of teh best sources of moega-3 fatty acids. Grill or broil until the fish flakes easily with a fork.
28. Crab
Has zinc and vitamin b12. "Crab" in sushi is usually made from fish so buy it canned and make your own crab cakes.
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