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12. Almonds
Almonds provide vitamin E, healthy fats, magnesium, and protein.
A small handful can make a convenient snack between meals.
13. Sunflower Seeds
Sunflower seeds are particularly useful for their vitamin E content and also provide healthy fats and minerals.
Sprinkle them over salads, yogurt, or oatmeal.
14. Pumpkin Seeds
Pumpkin seeds contain zinc, magnesium, protein, and healthy fats.
They can be eaten on their own or added to soups, salads, and breakfast bowls.
15. Fatty Fish
Salmon, sardines, mackerel, and similar fish provide protein and omega-3 fatty acids.
They can be an excellent part of a balanced diet, especially when replacing less nutritious sources of saturated fat.
16. Beans
Beans are inexpensive, versatile, and packed with nutrients.
They provide protein, fiber, folate, iron, and other minerals.
Chickpeas, lentils, black beans, and kidney beans can all contribute to a nutritious diet.
17. Oats
Oats provide fiber, including beta-glucan, along with several vitamins and minerals.
Start your morning with oatmeal topped with fruit, nuts, or seeds.
18. Berries
Strawberries, blueberries, raspberries, and other berries contain vitamin C, fiber, and a variety of plant compounds.
Fresh or frozen berries can easily be added to yogurt, oatmeal, or smoothies.
19. Tomatoes
Tomatoes provide vitamin C, potassium, and the antioxidant lycopene.