Oatmeal
Your body is a machine, and machines need fuel to run properly. Make oatmeal your morning fuel. Oatmeal is full of all of the B vitamins, iron, calcium, as well as protein.
Oatmeal is perfect for those of us trying to watch our weight because it contains water soluble fibers that help to lower your blood cholesterol levels and helps you stay full longer.
Not sure about the taste? Experiment. Try topping your morning oatmeal with seasonal berries, banana slices, nuts, raisins, dates or even your favorite yogurt.
Broccoli.
Although some may find its flavor to be a bit strong, broccoli packs a punch when it comes to nutrients.
Broccoli is high in vitamins A, C, K as well as fiber and is so high in folic acid and iron, broccoli can prevent and correct anemia. Broccoli also contains lutein, and phytochemicals that have great cancer fighting effects. To get the most nutrition from broccoli it should be eaten raw or lightly cooked.
Tomatoes
Tomatoes are rich in lycopene , vitamins A,C, K, fiber and potassium and can be added to your diet in so many different ways. Besides the everyday slices in a salad or on a sandwich, try tomatoes grilled, or added to your omelet.
Some nutrients found in tomatoes are more easily absorbed when heated or processed, so the next time you serve chili or pasta remember that you are serving healthy as well as tasty.
Berries
Besides being the perfect excuse to eat whipped cream, berries are truly a super food.
Berries, as specially raspberries and blueberries contain lutein which is very important for vision.
Blueberries, raspberries and strawberries have been shown to have cancer fighting properties. Extracts made from cranberries and blueberries are used to prevent as well as treat bladder infection.
Fish
The health benefits of fish oils are truly amazing. These health benefits come mainly from Omega 3 fatty acids that are said to do everything from fighting breast and prostate cancer to reducing the risk of developing Alzheimer's disease.
Fish oils are also said to reduce inflammation from rheumatoid arthritis, lower blood triglycerides (high levels of triglycerides are a risk factor for cardiovascular disease) and reduce levels of depression.
Some fish such as Swordfish and Tuna contain high levels of Mercury, and should be avoided by pregnant women. Instead they should consume other fatty species such as Salmon.
Spinach
Spinach is packed with healthy nutrients including Calcium, Potassium, Beta-carotene, Magnesium, Iron and vitamins C and B6, and is your best source of Lutein, a powerful antioxidant that benefits cardiovascular, eye and skin health.
Because spinach cooks down so much when boiled or steamed, it actually provides you with more nutrients when cooked as opposed to eating it raw. More bang for your buck so to speak.
If you find it hard to get your family to eat this leafy powerhouse. Hide it. Add a layer of cooked spinach to lasagna; put it into a tossed salad, shred it into soups stews and omelets for added color as well as nutrition.
