3. Whole grains
Whole grains are low in fat and high in fiber. They help keep the colon and heart healthy and also calm inflamed tissues that can cause health problems like swollen feet.
Some of the world’s most nutritious whole grains include:
Barley,Brown rice, Buckwheat, Corn, Millet, Oats, Quinoa, Rye, Spelt, Whole wheat
4. Legumes (dried beans and peas)
Legumes are one of the best sources of soluble fiber. They are rich in healthy amounts of iron, magnesium and folic acid. Iron from legumes is especially helpful for people who don’t eat meat. Moreover, dried beans and peas are low in fat and high in quality protein, which is a powerful, health-boosting combination.
Some of the world’s most nutrient-dense legumes are:
Black beans, Dried peas, Garbanzo beans (chickpeas), Kidney beans, Lentils, Lima beans, Miso, Navy beans, Pinto beans, Soybeans, Tofu and Tempeh
5. Seafood
Seafood provide vital nutrients (most notably the omega-3 fatty acids, EPA and DHA} that help prevent and mitigate common chronic diseases, such as diabetes, arthritis and heart disease. The UN Food and Agriculture Organization (FAO) says, “Fish is a food of excellent nutritional value, providing high quality protein and a wide variety of vitamins and minerals, including vitamins A and D, phosphorus, magnesium, selenium and iodine in marine fish.”
Because of the high nutritional value of seafood, experts recommend you eat two seafood meals each week. Some of the most nutritious and tasty seafood you can eat are:
Cod, Halibut, Salmon, Sardines, Scallops, Shrimp, Tuna
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