1. Whole Grain Brown Rice ~ Brown rice is tasty and known for controlling type 2 diabetes. Brown rice is more beneficial than white. In a research conducted in 2010 on over 200,000 adults, it was found that brown rice also provides added nutrients, wellness benefits and satiation.
2. Popcorn ~ Popcorn is a perfect replacement for your tea-time snack which may be high calorie chips or energy bars. In a study conducted on 111 adults it was found that people who ate popcorn in their regular diet had increased fiber levels and showed reduction in their overall fat intake.
3. Squash ~ Squash is a rich source of fiber, ingesting higher quantities can amplify your fiber intake. It can also be used to improve the digestive system and for prevention of various heart diseases.
4. Berries ~ Berries have numerous health benefits. Adding berries to your smoothies can make it tasty and nutritious at the same time. According to research done by Harvard University, blueberries and strawberries have the capability to preserve brain function in women.
5. Sweet Potatoes ~ Sweet potatoes contain an antioxidant called beta-carotene which is converted into vitamin A by our body. Sweet potatoes are also high in vitamin C which boosts the immune system and provides healthy fiber which is good for heart health.
6. Beans ~ Beans provide slowly digested soluble fiber which helps bring down cholesterol levels and reduces risk of several types of cancer. Beans are rich in protein and low in fat.
7. Green veggies ~ Green leafy veggies like spinach and broccoli are high in essential vitamins A, K and C. They are a good source of iron, required for healthy body function. Apart from providing fiber and essential nutrients veggies also help unclog blocked arteries and reduce risk of stroke.
8. Oats ~ Various studies prove that oats are associated with improved blood pressure and body weight. Oats have the ability to make you feel fuller with lower calories and improved cholesterol levels. Having oats for breakfast can make you feel full until lunch with a constant supply of nutrients to your body.
9. Flaxseed ~ Flaxseeds have been used for centuries for numerous health benefits. Flaxseeds provide omega 3 fatty acids which are helpful for healthy heart and brain function. These seeds are also know to relieve symptoms of menopause like hot flashes and mood swings.
10. Mangoes ~ The Journal of Agriculture and Food Chemistry state that mangoes help non-cancerous cells remain cancer free and put a check to growth of cancer cells. Mangoes help prevent colon, prostate and breast cancer while providing fiber, vitamin c and beta-carotene.
11. Pasta ~ Pasta contains all the benefits of whole grain and are a rich source of vitamin B, fiber, protein and iron. One cooked serving of white sauce pasta provides 6 grams of fiber and 7 grams of protein making it the perfect snack.
12. Tomato Sauce ~ Tomato sauce hasn't got a very good reputation however it provides the body with lycopene, and antioxidant that fights prostate and breast cancer. Red fruit like tomatoes contain flavonoids which decrease inflammation.
13. Bananas ~ Bananas can be considered super-foods because of their health benefits. Bananas are a valuable source of essential nutrients like manganese, vitamin B6, C, potassium and fiber. Bananas can quickly boost energy levels which is the reason you often find athletes munching bananas in between matches.