Some nutritionists recommend eating an avocado every day. High in oleic acid, avocados guard against breast and oral cancers while maintaining healthy eyesight. According to some studies, avocados can lower cholesterol by up to 17%. Best of all, the high antioxidant levels protect against free radicals that cause aging. If 322 calories per avocado is unmanageable, try eating one-half fruit instead.
At 27 calories per half-cup serving, fiber-rich broccoli is loaded with vitamin C, beta carotene, calcium and folic acid. A cruciferous veggie, broccoli is rich in antioxidants that protect against aging, cancer and heart disease. Because it’s high in fiber, broccoli aids digestion and promotes elimination, while the calcium keeps bones healthy. For maximum benefit, broccoli should be eaten several times every week.
High in protein, quinoa is a filling and fiber-rich complex carbohydrate that cleans the intestinal tract. Taken daily, it can reduce constipation and help the liver to eliminate waste products. Because it’s gluten free, quinoa is a great option for anyone allergic to wheat . Low in fat and calories, a cup of quinoa delivers more protein than one egg. Eat quinoa for breakfast, and it will keep you going strong until lunch.
Low in calories and high in omega-3 fatty acids, salmon has anti-inflammatory properties that keep joints healthy. The anti-aging omega-3 fatty acids increase collagen and elastin production, keeping skin firm and nourishing hair. A brain food, salmon sharpens cognition and reduces depression. Two servings of salmon every week may help protect against breast, colon and rectal cancers while lowering blood pressure.
For years people have thought a diet high in eggs leads to unhealthy levels of cholesterol. However, recent studies show no connection between eggs and stroke or heart attack in healthy adults. At 75 calories, eggs are an excellent low-calorie source of pure protein that’s easy to absorb. Amino acids help repair muscles after a workout, while the vitamins and minerals nourish hair and nails