The wisdom that nutritionists and dietitians share has become common knowledge, but many of us still have difficulty incorporating healthy foods into our daily diets. We may know that it's good for us to eat more dark leafy greens and replace some red meats with legumes, but it remains unclear which foods offer the best health benefits. These foods pack a powerful nutritional package, yet most people never sample them.
Red Beans
Try red beans in a few varieties, including pinto and kidney beans. The Mayo Clinic recommends them because they are low in fat and a good source of antioxidants, protein, dietary fiber, and trace minerals, such as copper, iron, magnesium and potassium. Add them to stews and casseroles or use them as a high-protein replacement for red meat in an entrée.
Wheat Germ
Add wheat germ, the center part of the wheat seed and a nutrient-rich substance, to hot or cold cereals and baked goods, advises the Mayo Clinic. It's a good source of minerals such as thiamin, folate, zinc, iron and phosphorus.
Fish
Eat at least two servings of fish a week, says the American Heart Association. Like red meat or poultry, it's a good source of protein, but it's almost always lower in saturated fat. Fatty, oily fish, with omega-3 fatty acids, such as salmon or trout, can help reduce the risk or coronary heart disease and improve heart health.
Barley
Use barley as a rich source of soluble fiber, a nutrient of which most Americans don't get enough. The American Heart Association notes that soluble fiber plays a role in reducing the risk of some cancers and can help lower cholesterol as well. Barley is also a whole grain and offers significantly more nutrients than refined grains, such as white rice and pasta.
Brussels Sprouts
Eat Brussels sprouts to get insoluble fiber, which is important to eat right along with soluble fiber to form a balanced and healthy diet, notes the American Heart Association. They're also good sources of vitamins A and C.
Broccoli Rabe
ABC News touts broccoli rabe as a great source of antioxidants, calcium and vitamin K. The food is a leafy green vegetable with tiny florets and thin, leafy stalks.
Edamame
Add edamame to your diet for a rich source of plant-based protein. Edamame is high in fiber but low in calories, and it makes a tasty and convenient snack food, notes ABC News.
Quinoa
Try quinoa, a high-protein seed that contains essential amino acids and a healthy amount of dietary fiber, iron and magnesium, advises ABC News. Prepare it as you would rice or couscous.
Pomegranate
Eat pomegranates for their unusually high amounts of antioxidants, vitamins C and K, potassium, and flavonoid compounds. ABC News notes that these compounds can reduce inflammation and offer protection for the heart.
Beets
Don't neglect the leaves of the beet, which are just as edible as the tuber portion and also nutritious. The beet's deep purple color comes from betacyanin, a pigment that's full of healthy antioxidants.
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