Fads and trends come in go when it comes to your diet. But some food items are unanimously hailed by just about every nutrition expert, and they never go out of style. So here are some of the food items you need to continue consuming for 2016, and for the rest of your life:
- Oranges. A large orange offers 86 calories, 0.2 g fat, 21.6 g carbs, and 1.7 g protein. Oranges are one of the best sources of vitamin C, and they really help in boosting your immune system and cleansing out free radicals. Oranges also contain herperidin in the white pith and peel, and in some studies this flavonoid molecule has been found to lower your cholesterol and high blood pressure.
- Raspberries. A cup of raspberries provides 64 calories, 0.8 g fat, 14.7 g carbs, and 1.5 g protein. Studies indicate that by eating raspberries, you can reduces your chances of getting sick because the raspberries inhibit the abnormal division of your cells, thereby promoting a normal and healthy cell death instead. In addition, raspberries also contain the flavonoids gallic acid and quercetin, which improve the health of the heart and which also prevent obesity and physical decline related to advancing age.
- Bananas. A medium-sized banana has 105 calories, 0.4 g fat, 27 g carbs, and 1.3 g protein. Bananas are well known to contain potassium, which helps boost the health of the heart. Bananas boost your body’s ability to absorb calcium, and they even boost the levels of brain chemicals like serotonin, dopamine, and norepinephrine so you are less like to suffer from depression.
- Blueberries. A cup of blueberries gives you 84 calories, 0.5 g fat, 21.5 g carbs, and 1 g protein. Experts believe that blueberries lower your blood sugar levels, keep your vision healthy, and boost your mind by improving your cognition and memory.
- Pomegranate. A cup of pomegranate seeds has 144 calories, 2 g of fat, and 3 g of protein. It’s one of the richest sources of vitamin C, and a single serving can provide almost half of your recommended vitamin C for the day. At the same time, it also provides potent polyphenols that lessens your risk of getting cancer.
- Kiwi. A single kiwi is just 42 calories, with 0.4 g fat, 19 g carbs, and 0.8 g protein. Measured by the ounce, the kiwi fruit (technically, it’s actually a berry) provides more vitamin C than even the orange. It also contains lots of vitamin E and a wide range of polyphenols. Then you also get significant amounts of zinc, magnesium, potassium, and fiber, which contribute to the health of your nails, skin, and hair.
- Avocado. A single avocado offers 322 calories, 29.5 g fat, 17 g carbohydrates, and 4 g protein. It contains almost 20 vitamins and minerals, and most of them are readily absorbed by your body. When you use avocado as your main source of saturated fat instead of full fat cheese or butter, you can significantly reduce the risk of heart disease even if you do fail to lose weight.
- Tangerine. A small tangerine offers 40 calories, 0.2 g fat, 10 g carbs, and 0.6 g protein. It provides lots of antioxidants that can truly benefit your health. This tiny fruit is packed with soluble and insoluble fiber that lessen the risk of disease why they also help with your weight management. Its zeaxanthin and lutein reduces the risk of chronic eye ailments like cataracts and age-related macular degeneration. Its flavonoids found in the zest can help protect you from heart disease and type 2 diabetes.
- Grapefruit. A large grapefruit gives you 53 calories, 0.2 g fat, 13.g carbs, and 1 g protein. It’s surprising that this fruit is often left out in lists of superfoods, because it ought to be a permanent member of those lists. It’s packed with nutrients yet it doesn’t fill you with too many calories. It helps you lose weight, clears your skin, balances your digestive system, boost your energy, and prevent cancer and heart disease.
- Eggplant. A cup of cooked eggplant provides 35 calories, 0.2 g fat, 8.6 g carbs, and 0.8 g protein. Each one is packed with phytonutrients that help in the fight against heart disease.
- Tomatoes. A single medium tomato offers 22 calories, 0.25 g fat, 4.8 g carbs, and 1.1 g protein. Tomatoes don’t just taste great. They also provide lots of lycopene which help fight off cancer. Lycopene is a strong antioxidant that helps protect the DNA of your cells, and it can also stimulate your body’s enzymes that fight off carcinogens that cause cancer.
Just in case you were wondering, you should also know that all of these fruits contain 0 g of cholesterol!