1. Strawberries: Strawberries have a sweet, pleasant flavor and are incredibly juicy. They are a great source of potassium, manganese, folate, vitamin C, and a number of plant chemicals and antioxidants. Strawberries include only 46 calories and 3 grams of fiber per cup (145 grams). Consuming strawberries has been associated with better blood sugar regulation, cancer prevention, and heart health, better blood sugar control, and cancer prevention.
2. Blueberries: Blueberries are colorful, rich in nutrients and sweet.
A cup (150 grams) of blueberries has only 84 calories, but 4 grams of fiber.
They are also rich in many vitamins and minerals, such as vitamin C, vitamin K and manganese.
Blueberries are an antioxidant superfood that can improve memory in older adults and protect against oxidative damage and chronic diseases.
They can be enjoyed either fresh or frozen and are especially delicious mixed with either yogurt or full-fat cream.
3. Almonds: The ultimate crunchy pleasure is almonds. They are incredibly nutritious, rich in heart-healthy fats and do not need preparation. In addition to being rich in fiber, protein and various vitamins and minerals, such as magnesium, manganese and vitamin E, almonds are also a great source of antioxidants. They can reduce cholesterol, blood pressure and oxidation of low-density lipoprotein (LDL) cholesterol, all of which are risk factors for heart disease (8, 9, 10, 11). Despite their high calorie and fat content, they are incredibly satiating. A study showed that consuming 42.5 g of almonds a day considerably reduces low-density lipoprotein (LDL) cholesterol (12, 13). If you fancy something sweet, try filling a date with two or three almonds for a delicious treat.
4. Pistachios: These crunchy and salty almonds are delicious. Pistachios contain heart-healthy lipids, high-quality proteins and fiber. They are also rich in B vitamins, phosphate, potassium and iron. Pistachios, rich in antioxidants, have been linked to various health benefits, such as the reduction of oxidized (bad) LDL cholesterol, inflammation and blood sugar levels (14, 15). Pistachios are very satiating and, consumed in moderation, can help maintain weight. Of course, don’t eat too many at the same time, since they are high in calories. A single cup (125 grams) of pistachios can have up to 700 calories.
5. Pistachios: These crunchy and salty nuts are a delight.
Pistachios are full of heart-healthy fats, high-quality proteins and fiber.
They are also a good source of B vitamins, phosphorus, potassium and iron.
Rich in powerful antioxidants, pistachios have been linked to health benefits, such as a better concentration of blood fats and a reduction in oxidized (bad) LDL cholesterol, inflammation and blood sugar levels (14, 15).
Pistachios are very satiating and, consumed in moderation, can help maintain weight.
Just make sure you don’t eat too many at once, since they are very caloric. A single cup (125 grams) of pistachios can have up to 700 calories.
6. Cherries
These deep red, beautiful berries are a delicious and healthy snack.
Cherries are low in calories but high in nutrients like fiber and vitamin C.
They also contain many antioxidants and plant compounds.
Cherries provide nutrients that may protect against conditions like cancer, heart disease, type 2 diabetes, and Alzheimer’s
7. Mangoes: Mangoes are a tropical fruit rich in soluble fiber, a wide range of antioxidants, as well as vitamin A (from beta-carotene) and vitamin C.
They’re relatively low in calories and have glycemic index (GI) values ranging from low to medium, which means that they should not cause major spikes in blood sugar levels.
Mangoes: Mangoes are high in plant compounds and antioxidants that may reduce your risk of oxidative damage and many chronic diseases, including cancer.
8. Cheese: Cheese is considered by many one of the most appetizing foods. Rich in calcium, vitamin B12, phosphorus, zinc, selenium and other minerals, it is extremely nutritious. Dairy products such as cheese have been associated with better bone health and can offer protection against osteoporosis, a condition that causes bone loss and increases the risk of fractures (18). All varieties of cheese are mainly composed of fat and protein, and most have a comparatively high calorie content. Its high protein content can help lower blood pressure and improve the absorption of minerals (19). Cheese has several health benefits, in addition to being delicious and filling.
8. Avocado: Avocado is an unusual fatty fruit with a soft and creamy texture.
It is full of healthy monounsaturated fatty acids, antioxidants and fiber, and is a great source of B vitamins, potassium, copper and vitamins C, E and K.
Eating avocado is very beneficial for cardiovascular health, since it can reduce blood cholesterol and triglycerides by up to 22%, while increasing HDL (good) cholesterol (20, 21).
In addition, avocado is very satiating and does not raise blood sugar levels much, which makes it an ideal food for weight loss.
If you don’t like avocado alone, try adding a little salt and pepper.
If that doesn’t work, you can also prepare a chocolate pudding with avocado by mixing a small avocado, half a banana, a tablespoon (15 ml) of coconut oil and two tablespoons (30 grams) of black cocoa.
Just keep in mind that this pudding is quite high in calories and should be reserved for special occasions.
9. Popcorn: Not many people know that popcorn is a whole grain. It’s relatively low in calories and high in fiber
Whole grains may have numerous health benefits, including improved digestion and a reduced risk of heart disease and type 2 diabetes. They may also aid weight loss and maintenance
Just be sure to avoid unhealthy popcorn varieties that are loaded with refined oils.
Popcorn is healthiest when it’s air-popped or prepared in a pan. Try adding some salt, butter, dark chocolate sprinkles, or cinnamon for a different flavor.
10. Sweet potatoes: Sweet potatoes are very nutritious, high in fiber, and deliciously sweet.
They’re a great source of vitamin A (from beta-carotene) and provide decent amounts of vitamin C, as well as other vitamins and minerals.
Sweet potatoes also contain several antioxidants and may reduce oxidative damage, potentially reducing your risk of cancer. One white variety may also help moderate blood sugar levels
Whether they’re boiled, baked, or fried, sweet potatoes taste great and are especially delicious with some sour cream or salted butter.