“These are truly a super food,” says Gorin. “Beans offer plenty of protein and fiber, important for satiation, as well as a plentiful amount of vitamins and minerals.” In one cup of fresh black beans, for example, you get 11 grams of protein and 12 grams of fiber. Beans are high in B vitamin folate, which is important for red blood cells production.
Research has shown that kiwis help improve a person’s digestive, immune and metabolic health. They are also rich in Vitamin C. According to one study, the consumption of at least one kiwi a week helps lower LDL “bad” cholesterol and increase HDL “good” cholesterol levels. A separate study has suggested that eating kiwi, which contains serotonin, a hormone that plays a role in sleep regulation, may be beneficial for people with sleep disorders.
Pumpkins are rich in alkaloids and flavonoids, which have anti-diabetic, anti-inflammatory, and anti-carcinogenic properties. The vegetable is also high in potassium, a mineral the body needs for muscles and kidney health, as well as for preventing heart palpitations. Pumpkins have a lot of enzymes that increase cell turnover, keeping the skin healthy and smooth, according to the International Dermal Institute.
14. Bell peppers
All bell peppers — green, orange, yellow, or red — are healthy. They are rich in Vitamin C, A, potassium, fiber, and folic acid — and they have few calories. The vegetables are well known for their high carotenoid content, which is what gives them different hues. Research has linked carotenoids to lower risks of some cancers and eye disease.
Research has found that the cereal grain may help lower cholesterol and reduce blood pressure. The dietary fibers in barley, which also keep people full longer, may also lower the risk for developing diabetes by reducing blood sugar levels. Barley also contains protein, vitamins B and E, flavonoids, and the minerals selenium, magnesium, iron, and copper.
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