![\"poached](\"https:\/\/albertonrecord.co.za\/wp-content\/uploads\/sites\/35\/2016\/04\/poached-egg.jpg\")
<\/a><\/p>\nA relatively inexpensive protein source loaded with nutrients, eggs certainly earn their superfood status. A single large egg is just about 70 calories and offers six grams of protein. Eggs are also a great source of omega-3 fatty acids, which are essential for normal body function and heart health.<\/p>
Tomato Sauce<\/h3>\n
Tomatoes are a good source of lycopene, which is an antioxidant that might reduce your risk of heart disease, cancer and macular degeneration. The cooking process<\/a> brings out more of the lycopene in tomatoes, making cooked tomato sauce a significant source of the antioxidant. Tomatoes also contain other antioxidants, such as beta-carotene, that help fight cell damage that can cause cancer, heart disease and other chronic health conditions.<\/p> Cooked tomatoes are low in calories and fat and supply you with a good dose of protein and fibre. They’re easy to incorporate into a healthy eating plan.<\/p>\n One can (92 grams) of sardines will net you more than 100% of your daily B12, 63% of your Vitamin D, 24% of your B3, and 12% of your B2, as well as slightly smaller amounts of every other vitamin except for C. And that\u2019s less than 200 calories.\u00a0Sardines are also a top source of omega-3 fats.<\/p>\n The Vitamin D\u00a0content is especially notable, because so few foods contain it. We used to get most of our Vitamin D from sunlight\u00a0until we started spending most of our time inside. In northern countries where sunlight is scarce and winter can bring 24-hour darkness, residents know the value of oily fish like sardines, and eat them frequently to stave off deficiency.<\/p>\n Counted as both a protein and a vegetable, beans\u00a0are an excellent source of fibre, folate, plant iron, vitamin B1, and minerals such as magnesium, phosphorus, potassium, and copper, while being naturally low in sodium.<\/p>\n Eating beans<\/a>\u00a0may help improve blood cholesterol, a leading cause of heart disease, as well as other conditions such as diabetes and obesity.<\/span><\/p>\n Regardless of type or form (canned, fresh, dried) they are a nutrient rich food\u00a0which should form part\u00a0of an overall healthy diet.<\/p>\n This green is packed with vitamins, minerals, disease-fighting compounds, and the fibre essential in any diet. Though all members of the cruciferous vegetable family<\/a> are super healthy, broccoli stands out for its exceptionally high levels of vitamin C and folate (which can reduce the risk\u00a0of heart disease, certain cancers, and stroke).\u00a0Broccoli contains phytonutrients<\/a> that may suppress the growth of tumours and reduce cancer risk.<\/p>\n An apple a day keeps the doctor away. It’s true. Apples are extremely rich in important\u00a0antioxidants, flavanoids, and dietary fiber. The phytonutrients and antioxidants in apples may help reduce the risk of developing cancer, hypertension, diabetes, and heart disease.<\/p>\n Garlic contains a compound called allicin, which has potent medicinal properties.\u00a0Chopping or crushing garlic stimulates the enzymatic process that converts the phytonutrient alliin into allicin, a compound to which many of garlic’s health benefits are attributed. In order to allow for maximal allicin\u00a0production, wait at least 5 minutes before eating or cooking the garlic.<\/p>\n Full of fibre, oats are a rich source of magnesium, potassium, and phytonutrients. They contain a special type of fibre that helps to lower cholesterol and prevent heart disease. Magnesium helps regulate blood-sugar levels, and research suggests that eating whole-grain oats may reduce the risk of type 2 diabetes.<\/p>\n <\/p>\n <\/p>\n <\/p>\n<\/a><\/p>\nSardines<\/h3>\n
<\/a>Beans<\/h3>\n
<\/a><\/p>\nBroccoli<\/h3>\n
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Apple<\/h3>\n
<\/a><\/p>\nGarlic<\/h3>\n
<\/a>Oats<\/h3>\n
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