11. Bell Peppers
If you’re looking to add more color to your diet, bell peppers are the perfect choice. Not only are they versatile, but they are excellent sources of vitamins A and C, potassium and fiber. In addition, bell peppers contain bioactive compounds like phenols, flavonoids and carotenoids that exhibit antioxidant properties to help fight against disease in the body. One red bell pepper provides about 169% of the Reference Daily Intake (RDI) for vitamin C, contributing towards a healthy immune system. And if you are looking for a mood-booster, the B6 found in these vibrant peppers may improve stress, anxiety and mood, according to one study. Bell peppers can be enjoyed grilled, sautéed, in dips, soups or sauces or even in their raw form.
12. Asparagus
Asparagus is a natural diuretic and acts as a prebiotic, feeding healthy gut bacteria. The stalks contain an abundance of vitamins such as B9 (also known as folate), vitamin C, vitamin A and vitamin K. In fact, just half a cup of cooked asparagus, contains 134 micrograms of folate, a nutrient that is vital during pregnancy to prevent neural tube defects.
When it comes to minerals, they are most concentrated at the upper parts of asparagus spears, close to the tip. Traces of minerals found in asparagus include heart-healthy potassium, calcium and selenium. Rich in antioxidants, asparagus is particularly high in plant compounds called flavonoids — specifically, qercetin and kaempferol which have been found to fight against heart disease. Asparagus can be enjoyed, grilled, roasted or sautéed.