18. Brussels Sprouts
Brussels sprouts may have been the bane of your existence as a child, but they really are very tasty and incredibly good for you. These little cruciferous veggies are full of vitamins A, C, K, B6, folate, potassium, and manganese. Little known fact: Brussel sprouts have a lot of protein! Even though they’re very low calorie, over one-quarter of their calories are from protein (30). Like other vegetables in the same family, brussels sprouts contain high levels of anti-cancer phytochemicals and antioxidant flavonoids. Brussel sprouts are a great addition to any dinner – sprinkle with other healthy herbs and spices, sauté or bake in a bit of olive oil (or grass fed butter), or steam them. If you’re in the mood for something crunchy, you can remove the little leaves from the stems and bake them into crunchy little chips.
19. Avocado
There may not be a more beloved food on this entire list than avocados. Although it’s actually a fruit, avocados are usually seen as vegetables due to their color and savory flavor. Full of B-vitamins (including folate), antioxidants, vitamins C and E, avocados also have the highest fiber content of any fruit (31). Plus, their seeds fight cancer. And while avocados are high in fat, they are rich in monounsaturated fat, which is the good kind of fat that can help lower bad cholesterol levels (32). These fats also lower breast cancer risk (33). Avocados are the perfect addition to salads, smoothies, as a dip (guacamole), or enjoy them alone with a bit of sea salt for a filling and heart healthy snack.
20. Nuts and Seeds
If you don’t already keep nuts and/or seeds at your desk for that mid-afternoon energy slump – get on it! Not only are they a healthier alternative than the candy bars you’ll find in the snack bar, but they’ll keep you more alert and satisfied until dinner. Nuts, according to the American Heart Association (AMA) are truly little “powerhouses of taste and nutrition”. They have protein, fiber, and a broad array of minerals, vitamins, and antioxidants – an impressive resume for such a small food source (34). Seeds, like nuts, are incredibly nutrient rich. Both are good sources of Omega-3 fatty acids as well, so they’ll help support your brain function and keep your heart healthy. Nut and seed butters (no sugar added, if possible) will also keep you full. Spread with vegetables for a fun dip, or make your own trail mix with some of the fruits listed above.
21. Broccoli
Another one that you may have hated as a child, broccoli really should be part of your diet on a regular basis. Aside from the mountain of vitamins and minerals in broccoli, it is one of the best sources of fiber you can find (35). As far as anti-cancer properties, broccoli encourages cancer cell death (apoptosis) and is known to slow cancer cell growth and metastasis in clinical studies (36). You can eat broccoli raw, steamed, add to salads or soups. Roast broccoli with other vegetables (like brussels sprouts and cauliflower) tossed in olive oil and sprinkled with garlic, sea salt, turmeric, and pepper for an incredibly healthy and filling side dish.