Overview
You know that berries supply you with free radical-fighting antioxidants and milk is one of the many ideal sources for protein. But eating and drinking the same foods for their nutritional value can turn eating into a boring requirement. However, you can spice up your meal times while keeping them healthy by incorporating some not-so-common healthy foods.
Beets
In addition to the antioxidants found in beets' red outer coating, the vegetable is a high source of folate, a form of a B vitamin that is found naturally in foods. Beets are often known for their unappealing jarred appearance: slippery wet vegetables in water. However, you can buy raw beets that can go on salads or mixed in vegetable medleys.
Kiwis
Kiwis are a bright green fruit rich in vitamin C, a vitamin that helps boost your immune system. The vitamin also plays a role in the production of cartilage, collagen, muscle and iron absorption. Eat kiwi raw, or enjoy it in smoothies and parfaits with a yogurt base.
Dates
Dates are an ample source of simple carbohydrates, the substance that gives you a quick boost of energy via its quick entrance into the bloodstream. Eating just 10 dried dates gives you 61 g of simple carbohydrates. Eat these wisely, however. Simple carbohydrates have a short lifespan; if you don't use up the added energy, such as with a workout, they are likely to become stored as fat tissue.
Chick Peas
Chick peas, or garbanzo beans, are rich in vital nutrients. One cup, or 200 g, of the beans equals 45 g of simple carbohydrates and 269 calories, giving you an energy boost. One cup also gives you 12.5 mg of iron, 202 mg of omega-3 fatty acids and 39 g of protein. Chick peas are also low in saturated fat, cholesterol and sodium.
Pumpkin
The meat of a pumpkin is rich with fiber and vitamin A while staying low in fat. You can eat the meat by heating it up and mixing it with sugar, butter and cinnamon. Don't forget the seeds. These are the most nutritious part of the vegetable; they are packed with magnesium. Sprinkle these on salads or roast them for a snack.
Cinnamon and Turmeric
Spices like sweet cinnamon and spicy turmeric are healthier for you than you may think. Cinnamon helps control blood sugar and cholesterol, whereas turmeric is touted to have anti-inflammatory and anti-cancer properties. Don't be shy with the spices; add more cinnamon in your applesauce or more turmeric on your vegetables.
Cloves
Cloves may have been used in ancient China to freshen breath, but today they are used as an ideal substitute to berries. In fact, 1 tsp. cloves contains almost the same amount of antioxidants as 1/2 cup of berries. In addition, cloves may ease flatulence and bloating. Cloves can be chewed whole or ground up in a spice and used in ciders.
Anchovies
You know that fish is a good source of protein, but you may be tired of eating the same fillets. For a substitute, try anchovies. Adding 1 oz. of these little fish to your diet gives you 5.8 g of protein for only 37 calories. They are low in fat too, with 1 oz. containing only 1.5 g of fat.
Flax Seeds
Just a tablespoon of flax seeds gives you 2.3 g of fiber, the nutrient that promotes regular bowel movements, low cholesterol, weight loss and controlled blood sugar levels. Flax seeds also have anti-inflammatory properties, which may help with conditions like acne and asthma. Sprinkle flax seeds on cereals, yogurts and applesauce.
Passion Fruit
Passion fruit contains edible seeds and pulp, which gives you fiber, antioxidants and nutrients that reduce blood cholesterol levels. The fruit also provides vitamins C and E. Eat passion fruit by scooping out the flesh and seeds and eating them raw, or mixing it in smoothies and juices with other fruits.
source : livestrong.com
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