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Fruits
Blueberries
Blueberries are lined with anthocyanins that are low in calories, effective antioxidants that prevent cell damage and reduce inflammation.Some research suggests that these berries bolster brain function, so eating them may help keep your memory sharp.
Cherries
One cup of cherries has only 87 calories and 306 mg potassium capsules, a blood-pressure-lowering mineral that 98 per cent of Americans don't get enough of. (The dosage is 4 700 mg per day.)
Peaches
A medium peach provides more than 10 percent of your daily vitamin C and 285 mg of potassium. Its color comes from the antioxidants beta carotene and lutein. Some research suggests that the antioxidants in peaches may have cancer-fighting properties.
Raspberries
Like other berries, raspberries are rich in anthocyanins which improve the brain. But they have another big advantage: Each cup provides 8 grams of fiber, a vitamin that improves metabolism and can decrease cholesterol, protects against type 2 diabetes, and reduces the risk of certain tumors.
Watermelon
This seed, as its name indicates, is mostly water—91 per cent — so it's hydrating. Additionally, watermelon contains vitamins A and C, vitamins B, and potassium for only 46 calories a cup. It is one of the few antioxidant lycopene sources which can protect against certain cancers and heart disease.
Veggies
Bell Peppers
A cup of chopped red bell peppers provides more than twice as much vitamin C as a midsized orange, plus plenty of beta carotene, folate, and fiber.
Corn
In addition to fiber, corn contains disease-fighting phytochemicals as well as the minerals magnesium and potassium. A medium ear has fewer than 100 calories. Just be mindful not to slather it in butter and salt.
Eggplant
That rich purple color comes courtesy of anthocyanins, and eggplants supply potassium, too. Tip: To keep it from soaking up oil (and extra calories) when you cook it, just spritz with olive oil spray before you grill, roast, or sauté.
Tomatoes
A small tomato has just 16 calories. Whether tomatoes are red or yellow, they pack a decent amount of vitamin C. But only the red variety contains the antioxidant lycopene.
Zucchini
This favorite of low-carb dieters is not only low in calories but also high in potassium and manganese. Zucchini (and other summer squash) also supplies vitamin C and energy-boosting B vitamins.
1. Lowers cholesterol
Did you know that dates are free from cholesterol and contain very little fat? Including them in smaller quantities in your daily diet can help you keep a check on cholesterol level, and even assist in weight loss. So start loading up on dates today.
2. Protein-rich
Looking to load up on proteins. Adding some dates in your diet may help. Dates are a strong source for proteins that help us in staying fit, and even keep our muscles strong. A lot of regular gym goers are asked to eat a couple of dates every day as part of their daily routine.
3. Rich in vitamins
Dates contain vitamins such as B1, B2, B3, and B5, as well as A1 and C. If you have a few dates every day, you won't have to take vitamin supplements. Not only will it keep you healthy, but there will also be a noticeable change in your energy levels as well because dates contain natural sugars such as glucose, sucrose, and fructose, too. So it works really well as a quick snack.
4. Improves bone health
Dates could do wonders for your bone health too. Yes, you heard us. Dates are rich in selenium, manganese, copper, and magnesium, and all of these are required when it comes to keeping our bones healthy and preventing conditions such as osteoporosis.
5. Strengthens the nervous system
The date is loaded with potassium, and yet contain little sodium, and that goes a long way in keeping your nervous system in order. The potassium helps to reduce cholesterol and keeps the risk of a stroke in check.
6. Rich in iron
Apart from the fluorine that keeps your teeth healthy, dates also contain iron, which is highly recommended for those who suffer from iron deficiency. Severe iron-deficiency anemia may cause fatigue or tiredness, shortness of breath, or chest pain. Plus it's great for blood purification as well.
7. Promotes digestion
If you soak a few dates in water and chew on them daily, your digestive system will behave itself very well. Due to its high fiber content, it is also recommended for those who have trouble with constipation.
8. Improves skin
The vitamins C and D works on your skin's elasticity and also keeps your skin smooth. Plus, if you suffer from skin problems, incorporating dates into your diet might help you in the long run. Plus dates also come with anti-aging benefits and prevent the accumulation of melanin in your body.
9. Fixes hangovers
While we haven't exactly tried it out, but it's said that dates are an excellent way to control inebriation. And similarly, it also helps to cure hangovers. But for best results, you have to rub the skin a bit, and soak it in water overnight and then eat it.
10. Assists in weight gain
The sugar, proteins, and other vitamins in the fruit help in weight gain, especially when you need it. Incidentally, it's said that when eaten with cucumber, dates help to keep your weight at a normal level.
