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Healthy Foods - 10 Inexpensive Super Foods You May Already Have in Your Kitchen

Updated on October 24, 2011


Apples are rich in soluble and insoluble fiber. However, over two-thirds of the fiber and almost all of the antioxidants are found in the peel. Eating the peel may also help decrease your risk of developing heart disease due to the antioxidants and flavonoids contained therein. According to a study conducted at the State College of Rio de Jeniero, over weight women who consumed three apples a day in accordance with a low fat diet lost more weight than those who did not add apples to their diet.


The average banana contains 300 to 400 milligrams of potassium. According to the FDA, eating foods rich in potassium and low in sodium may help reduce high blood pressure and the risk of stroke. They are also useful in protecting against ulcers and may help alleviate diarrhea. Bananas also contain a good amount of vitamin C, B6 and fiber.


According to the USDA MyPyramid Food Guide, beans count as a vegetable and a source of protein; no other food can claim that. They are high in soluble and insoluble fiber which helps reduce cholesterol and ease constipation. Out of the top twenty antioxidant producing foods, four of them are beans. The dark variety of beans have an antioxidant value as high as grapes and cranberries. They are also an excellent source of folate, magnesium and potassium.


Broccoli is an excellent source of vitamin C and also contains vitamin A, folic acid, calcium and chromium. Broccoli is rich in plant compounds which have been shown to help stop the growth of certain cancer cells. Broccoli may also help stop the growth of the bacteria that contributes to causing stomach ulcers.


An animal study in Japan found that eating eggplant may help reduce total cholesterol, LDL Cholesterol and triglycerides. Eggplant is rich in copper, folate, potassium, and magnesium. Eating eggplant can also trigger enzymes that help detoxify the human body.


The protein found in an egg is the highest quality protein of any whole food product. According to the Journal of the American College of Nutrition, eggs may contain "hunger-fighting power". An egg eaten at breakfast may lead to lower overall calorie consumption. Eggs are one of few natural sources of vitamin D and also contain selenium, vitamin B2, vitamin B12 and choline.


Oats contain soluble and insoluble fiber which aids the digestive system and absorbs cholesterol before it has a chance to clog arteries. Oats also contain good amounts of calcium, vitamin E, potassium and magnesium. Oats were the first specific whole grain recognized by the Food and Drug Administration (FDA) to help reduce cholesterol. According to the FDA, "There is significant scientific agreement that 3 grams of soluble fiber from oatmeal daily as part of a diet that is low in saturated fat and cholesterol may reduce the risk of heart disease."


One orange contains one hundred thirty percent of the recommended daily allowance (RDA) of vitamin C; they are also a good source of folate and potassium. The odor of an orange may possibly reduce anxiety and improve mood.

Romaine Lettuce

Romaine lettuce is high in vitamin A and vitamin C but studies show that you are able to absorb the vitamin A more readily if your romaine is served with a little fat. So skip the fat free dressing and opt for one made with olive oil. Romaine lettuce may also help fight macular degeneration, maintain weight and reduce inflammation.

Sweet Potatoes

Sweet potatoes are packed full of vitamin A, potassium, beta carotene, vitamin C, manganese and B6. Various studies have concluded that consuming sweet potatoes may lower your risk for colorectal, breast, kidney and gallbladder cancer.


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    • Gypsy48 profile image

      Gypsy48 6 years ago

      Great reminder of what we should have in our pantry.

    • trinahargrove profile image

      trinahargrove 6 years ago from Louisville, KY

      Thanks for sharing! I did not know Romaine Lettuce reduced inflammation.

    • RTalloni profile image

      RTalloni 6 years ago from the short journey

      Super list you've put together for us. This will be a great resource to keep handy--thanks!