Superfoods That Pack a Nutritious Punch

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Some foods have a supersized amount of nutrients and health benefits. If healthy eating is one of your goals this year, try adding some of these superfoods to the menu.



Not only are berries high in fiber, but they are also loaded with antioxidants, which can help fight disease.



Vitamin C helps boost the body’s immune system, and tomatoes are packed with it.


Olive Oil

This healthier alternative to butter contains vitamin E and monounsaturated fatty acids, which can be good for your heart.



Kale and other dark, leafy vegetables such as spinach, collard greens, and Swiss chard are high in fiber, and they add vitamin A, vitamin C, and calcium to your diet.



Legumes, such as kidney beans, black beans, red beans, and garbanzo beans, pack your diet with fiber and protein.


Low-Fat or Fat-Free Yogurt

Yogurt adds protein, vitamin D, and calcium to your diet. It also contains probiotics—“good” bacteria that can protect your body from bacteria that is more harmful.



Salmon is an excellent source of omega-3 fatty acids, which can help lower your risk of heart disease.



In addition to being a whole-grain source of fiber, oats can reduce your risk of heart disease and diabetes.


Unsalted Nuts

A handful of almonds, pecans, or walnuts adds protein and fiber to your diet, while dishing up monounsaturated fats, which can lower your risk for heart disease.



Pumpkin is a good source of vitamin A, potassium, and fiber, making it a desirable menu choice.



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