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Home > Food & Nutrition > The Fab 25 Foods

The “FAB”ulous 25

You’ve heard of the fab 5, well here are the fab 25 foods to incorporate in your diet. This list is just a sampling of the variety of foods you can choose to increase the overall nutrition, fiber, vitamins, minerals, and cancer fighters in your daily intake. No one food is better than the next. They are all beneficial and should be added and rotated regularly for a healthy body and mind.

1. Almonds - Source of potassium, riboflavin, magnesium, and zinc. Low in saturated fats, high in unsaturated fats.

2. Bananas - Source of potassium, magnesium. Protects against bone loss and is associated with heart health. Also reduces blood pressure and the risk of kidney stones.

3. Barley - Source of iron and fiber. Whole-grain variety protects against heart disease and cancer and may help control diabetes.

4. Blueberries - Source of vitamin K. Beneficial for their antioxidant properties (boosting brain function that normally weakens with age), cholesterol lowering, the prevention of osteoporosis and hardening of the arteries.

5. Broccoli - Source of calcium, iron, fiber. Full of antioxidants, cancer fighters, and good for you vitamins and minerals. This is one of the best foods to eat overall.

6. Canola Oil - Lowest in saturated fats, it’s the heart healthiest of the oils to substitute for the butter or lard you are currently cooking with. It’s flavor-free! Don’t forget, it is a fat, so always go light regardless of what oil you choose.

7. Cantaloupe - Source of Beta-carotene—100% of your DV in a single cup—and vitamin C.

8. Chicken Breast - Boneless, skinless and packed with tons of protein, while low in fat and calories. Good source of niacin. Don’t forget to bake, broil, or grill ONLY!

9. Cranberry Juice - Source of Vitamin C. May help ward off urinary-tract infections and might even prevent periodontitis and gingivitis by keeping bacteria from adhering to teeth and gums. Try to select sugar free variety to save on calories.

10. Kidney Beans - Source of iron, protein, fiber, potassium, folate, magnesium. Low in fat, creates satiety, and boosts brain function.

11. Mackerel - Source of omega-3 fatty acids, vitamin D, selenium. High antioxidant content so heart healthy.

12. Milk (non- or low-fat) - Source of calcium and Vitamin D; both needed to build and keep bones strong, and prevent osteoporosis.

13. Oatmeal - Source of fiber, iron. Lowers cholesterol. Many types of oatmeal are also fortified with other vitamins and minerals to add to your daily intake. Stay away from the flavored varieties, they add unneeded sugars.

14. Peanut Butter - Source of monounsaturated fat and niacin. Great substitute for any lunchmeat sandwich and easy to prepare and eat on the go.

15. Pork Loin - Source of protein and low in saturated fat and calories (when compared to red meat). Truly the “other white meat”.

16. Prunes - Source of fiber, potassium, vitamin A, vitamin B6, and powerful antioxidants. Also a great constipation cure!

17. Quinoa - Similar to barley. Just another option of whole-grain to add to your menu.

18. Salmon - Awesome source of omega-3 fatty acids. Very heart healthy, but calorie packed. Try to limit intake to once a week.

19. Sardines - Also a great source of omega-3 fatty acids, but they add vitamin D and calcium (if eaten with bones) to their benefits list.

20. Spinach - Source of vitamins A &K, iron, protein, and some folate, it is packed with lutein which has been linked with lowering the risk of macular degeneration, the leading cause of vision loss and blindness in people age 65 and older. Considered one of the greatest “dark leafy greens” to choose.

21. Strawberries - Source of vitamin C and folate. They are rich in antioxidants that improve circulation and the seeds also add some fiber to the mix.

22. Sweet Potatoes - Source of beta-carotene, vitamin C, folate, calcium, and manganese. They are a great alternative to the regular old baked potato.

23. Tomato - Source of lycopene and lutein. The former being instrumental in the fight against prostate and pancreatic cancers in men. Also a great source of vitamin C.

24. Tuna - Canned tuna contains omega-3’s, vitamins B6 and B12, as well as, lots of protein. Make sure you buy it packed in water, not oil, or you’ll add loads of unnecessary fat.

25. Watermelon - Source of lycopene, vitamin C, vitamin A. Great snack and still relatively low in calories.

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