When it comes to a multitasking ingredient, yogurt is a standout. You can love it for its bone-building calcium and vitamin D, and its muscle supporting protein and potassium. And you can also be a fan of its tummy-taming probiotics. Together yogurt is one of those foods that I try to include daily to help cover my nutritional bases.Regular yogurt provides 6 grams of protein per ¾ cup serving, while Greek yogurt supplies even more at 13 to 15 grams of protein per serving. Both types are great — it really depends on what consistency and flavor you like. Either way, make sure to look for “live and active cultures” on the label.
You know that deep blue color in the skin of a blueberry? That’s thanks to the anthocyanins, a type of plant pigment, the berries contain. And those anthocyanins are also linked to the many health benefits these blue gems stack up, including helping to reverse age-related cognitive declines and a reduced risk of heart disease. And they’re no slouch in other nutrients, supplying 4 grams of fiber in each one-cup serving, as well as vitamins C and K. New research on blueberries shows they have promise in supporting gut health as well.
One medium sweet potato has just 103 calories, 4 grams of fiber and four times the daily recommended intake for beta-carotene. They also offer 35% of your vitamin C needs, plus manganese, a mineral that helps keep blood glucose steady. When it comes to versatility, these golden beauties get a gold star. You can bake, sauté, grill, air fry or microwave sweet potatoes. And you can even use 1 cup mashed to replace half of the oil or butter in your favorite muffin or quick-bread recipe.
Not only is this creamy green fruit a fave toast and chip topper, it’s also nutrient dense. That delicious green interior is surprisingly high in fiber, with 5 grams in each avocado half. And all that smoothness comes from a high content of heart-healthy monounsaturated fat. Did we mention that avocados also supply 345 milligrams of potassium and contain eye-healthy lutein? It all adds up to nothing less than super.
This delicious beverage has been brewing up benefits for centuries. It has been used in traditional medicine in both Japan and China for thousands of years and we continue to learn about its many benefits. The golden-green tea is a rich source of a polyphenol (a type of antioxidant) called catechins, which studies show can help protect your heart. The benefits are most significant when 3 to 5 cups of green tea are consumed daily.Green tea may also provide a weight-loss benefit. Some evidence supports the idea that the flavanols in green tea can decrease fat absorption, increase calorie burn and inhibit the formation of fat cells. Getting 400 milligrams of flavonoids daily may help you maintain a healthy weight — a cup of green tea has about 150 milligrams of flavonoids.