Healthiest foods in each food group

Blueberries and strawberries are some of the healthiest fruits as they contain excellent antioxidants and various vitamins.

There are healthy foods, and then there are mega-super-fuelled foods, which are so good for your body in so many ways that you feel healthier as you eat them. Whether you're looking to maximize your calories or to find a way to make up for that donut you enjoyed earlier in the day, here is some information about the healthiest foods in each of the five food groups:

Grains

  • Bulgar: It's made from pre-cooked wheat berries and is an awesome source of fiber and protein. Additionally, bulgar wheat keeps blood sugar levels stable.
  • Oatmeal: Oats are heart healthy, chock-full of fiber and even have a good amount of protein.

Proteins

  • Eggs: They're packed with tons of nutrients and vitamins, many of which are difficult to get elsewhere. And don't just eat the whites – the yolks are where most of the nutrients are found, including choline – 25 percent of your daily dose – which can increase cell membrane functioning and reduce inflammation in the body. They also contain vitamins B6, B12, D and E, as well as iron, folate, zinc, phosphorus and riboflavin. While it's true that people with heart disease should limit their ingestion of egg yolks to twice per week, they're very healthy for everyone else to consume frequently.
  • Beans: These perfect foods are packed with fiber, protein, calcium, magnesium and potassium. They've been shown to be very heart-healthy, and it's recommended that people eat at least 3 cups of beans per week.
  • Salmon: It's packed with omega-3s, which have been shown to be good for heart health and brain function. One serving of salmon has nearly 50 percent of one's daily dose of niacin, which is good for memory. It's also a lean source of protein.

Fruits

  • Blueberries: These lovely little fruits are an amazing source of powerful antioxidants called proanthocyanidins, which can help protect the body and brain from environmental toxins. They also are a good source of vitamins C and E, niacin, folate and riboflavin.
  • Kiwi: Kiwis combine a lot in a small package. They have nearly as much potassium as a banana and twice as much vitamin C as oranges, ounce for ounce.
  • Figs: These perfect little California- and Mediterranean-growing fruits are good for cardiovascular health and have high levels of potassium and nearly as much calcium per serving as a half cup of milk.

Vegetables

  • Broccoli: Along with other cruciferous veggies, like cabbage and cauliflower, broccoli has disease-fighting and heart-healthy benefits, vitamin C and the all-important sulforaphane.
  • Avocados: They're filled with all kinds of healthy stuff, including mono-unsaturated fatty acids, fiber, vitamin E, folate and potassium. Also, they're downright tasty on a salad, sandwich or as guacamole.
  • Spinach: The best part about this ultra-healthy veggie is that it can be added to nearly everything, from sandwiches to smoothies. It's an excellent source of lutein and zeaxanthin, which are important antioxidants for eye health, not to mention various vitamins and minerals our bodies need.

Dairy

  • Greek yogurt: It's the best, hands-down. Greek yogurt is packed with protein and calcium, and it tastes delicious even with very low levels of fat. The probiotics are good for digestion.

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