Eggs provide high-quality vegetarian protein and may prolong your meal. Eggs include 70 calories and 6 grams of protein. Egg yolks include lutein and zeaxanthin, antioxidants that protect eyes.
Alpha and beta carotene make sweet potatoes bright orange. These chemicals become active vitamin A, which aids your eyes, bones, and immune system.
All berries include fiber, which Americans lack. Fiber satisfies. Mix berries—all are healthy. Winter smoothies, porridge, and yogurt use frozen, unsweetened berries.
This green powerhouse has folate, vitamins A, C, and K (bone-healthy). Sulforaphane, an isothiocyanate in broccoli, may prevent cancer by boosting detoxifying enzymes.
Breakfast oats are superfoods. Oats are a hearty meal that boosts fiber consumption. Oats are healthy grains and sugar-free.
Dark leafy greens nourish. Spinach contains vitamins A, C, K, E, iron, calcium, potassium, magnesium, and fiber.
Drinking tea daily may lower your chances of Alzheimer's, diabetes, some malignancies, and healthier teeth and gums.
They include heart-healthy magnesium and polyunsaturated fats. These nutrients may prevent insulin resistance and diabetes. Ellagic acid and resveratrol in nuts prevent free radical damage.
Oranges underrated. One large orange delivers a day's vitamin C. Collagen, white blood cells, and infection-fighting antibodies require vitamin C. Oranges provide fiber and folate.
"Good bacteria" in yogurt keep our tummies healthy. It's calcium-rich. One cup of yogurt provides half the calcium, phosphorus, potassium, zinc, riboflavin, vitamin B12, and protein.