1. Eggs – One egg has 6 grams of protein but just 72 calories.
2. Tomato Sauce – It’s loaded with lycopene, which makes your skin look younger and keeps your heart healthy. In fact, a Harvard study found that women with high levels of lycopene in their blood reduced their risk of a heart attack by 34 percent.
3. Dried Plums (prunes) – They’re packed with polyphenols, plant chemicals that have been shown to boost bone density by stimulating your bone-building cells.
4. Walnuts – Just 14 walnut halves provide more than twice your daily dose of alpha-linolenic acid, an omega-3 fat that’s been shown to improve memory and coordination.
5. Brussels Sprouts – They have more glucosinolates (compounds that combat cancer and detoxify the body) than any other vegetable.
6. Peanut Butter – This spread has arginine, an amino acid that helps keep blood vessels healthy.
7. Blackberries – The king of the berry family boasts more antioxidants than strawberries, cranberries or blueberries.
8. Apples – They contain quercetin, an antioxidant that may reduce your risk of lung cancer.
9. Bok choy – This calcium-rich veggie can protect your bones and may even ward off PMS symptoms.
10. Salmon – You’ll get all the heart-smart omega-3s you need in a day from just 3 ounces.
11. Avocados – Their healthy fat keeps you satisfied and helps you absorb other nutrients.
12. Spinach – A half-cup provides more than five times your daily dose of vitamin K, which helps blood clot and builds strong bones.
13. Canned Pumpkin – It’s filled with the natural cancer fighters alpha- and beta-carotene.
14. Cauliflower – White foods can be good for you! This one is packed with cancer-fighting glucosinolates.
15. Scallops – A 3-ounce serving has 14 grams of protein but just 75 calories.
16. Collard Greens – They’re packed with nutrients like vitamin A, zeaxanthin and lutein, which keep your eyes healthy.
17. Olives – They deliver the same heart-healthy monounsaturated fat you get in olive oil, but for just 7 calories per jumbo olive!
18. Brown Rice – It’s a top source of magnesium, a mineral your body uses for more than 300 chemical reactions (such as building bones and converting food to energy).
19. Oysters – These keep your immune system strong. A 3-ounce serving (about six oysters) dishes up a quarter of your daily iron, plus nearly twice the zinc and all the selenium you need in a day.
20. Edamame – One cup has a whopping 22 grams of plant protein, as well as lots of fiber, folate and cholesterol-lowering phytosterols.
21. Strawberries – They’re loaded with ellagitannins, phytochemicals that may halt the growth of cervical and colon cancers.
22. Lentils – A great source of meat-free protein, a half-cup of cooked lentils also gives you nearly half your daily folate, a B vitamin that protects an unborn baby from neural tube defects.
23. Bran Flakes – Their whole grains keep your heart in tip-top shape by reducing inflammation and melting away belly fat.
24. Kiwi – Italian researchers found that it reduces asthma-related wheezing, thanks to its high vitamin C content (one kiwi has 110 percent of your daily requirement).
25. Black Beans – They’re loaded with protein, fiber, and flavonoids — antioxidants that help your arteries stay relaxed and pliable.
