Drink 8 to 12 cups of water a day, dark green vegetables. Eat dark green vegetables at least three to four times a week. Eat whole grains at least two or three times a day. Try to eat a bean-based meal at least once a week.
Broccoli provides good amounts of fiber, calcium, potassium, folic acid and phytonutrients. Phytonutrients are compounds that reduce the risk of developing heart disease, diabetes and some types of cancer. However, overcooking broccoli can destroy many of its key nutrients. For this reason, it's best to eat it raw or lightly steamed.
Learn more about broccoli's nutritional impact here. Apples are an excellent source of antioxidants, which fight free radicals. Free radicals are harmful substances created by the body. They cause undesirable changes in the body and can contribute to chronic diseases as well as to the aging process.
Kale is a leafy green vegetable that offers a wide range of different nutrients. For example, this powerfully nutritious plant is an excellent source of vitamins C and K. People can cook or steam kale. They can also mix it into smoothies or juices for a nutritional touch.
Learn more about including kale in your diet here. Blueberries provide substantial amounts of fiber, antioxidants, and phytonutrients. Unlike minerals and vitamins, phytonutrients are not essential for survival. However, they can help prevent diseases and maintain vital body functions.
Discover the nutritional power of blueberries. Some people avoid eating avocados because of their high fat content. However, avocados provide healthy fats, as well as B vitamins, vitamin K and vitamin E. Avocados are also a good source of fiber.
Avocados are very nutritious and very filling. Sweet potatoes provide dietary fiber, vitamin A, vitamin C, vitamin B-6, and potassium. The Center for the Science of the Public Interest compared the nutritional value of sweet potatoes with that of several other vegetables. Sweet potatoes ranked first for their content of vitamin A, vitamin C, iron, calcium, proteins and complex carbohydrates.
Eggs contain vitamins such as B-2 and B-12, which are important for preserving energy and generating red blood cells. Eggs are also a good source of the essential amino acid leucine, which plays a role in stimulating muscle protein synthesis. Eggs also provide a good amount of choline, which is important for cell membranes. If it's good enough for Popeye, it's good enough for you.
Spinach is a nutrient-rich superfood and, thanks to its growing popularity, is available in almost every supermarket. Whether fresh, frozen or even canned, as our seafarer friend who smokes a pipe prefers. Spinach is one of the healthiest foods on the planet, it's full of energy and low in calories. It's also a great source of vitamins A, K and essential folate.