1. Spinach
Spinach is green and leafy but rich source of plant-based omega-3s and folate, which help reduce the risk of heart disease, stroke, and osteoporosis. It is also rich in lutein, a substance that prevent degeneration of the back of the eye. Spinach is also said to aid sex drive.
1 cup fresh spinach or 1/2 cup cooked per day will do.
2. Yogurt
Yogurt is soured and thickened milk; the fermentation being carried out by two main probiotic organisms. The fermentation produces lactic acid which causes coagulation of the protein in the milk.
Yogurt is very rich in protein, calcium, potassium, phosphorus, selenium and several vitamins. A cup of yogurt a day will do.
3. Tomatoes
Tomatoes are often considered a vegetable, though in actuality they are a citrus fruit. Tomatoes are an incredibly versatile food. They are delicious eaten raw, in salads or on sandwiches, and take on a wonderful sweetness when cooked. Their high acid content makes them a perfect food for canning. Tomatoes are such an important part of the diet today that it’s hard to believe that they were once considered toxic. .
One medium whole tomato contains around 22 calories, 0 grams of fat, 5 grams of carbohydrates, 1 gram of dietary fiber, 1 gram of protein and 6 milligrams of sodium. It also provides 40 percent of the recommended daily allowance of vitamin C, 20 percept of the RDA of vitamin A, 2 percent of the RDA of iron, and 1 percent of the RDA of calcium. Here are some of the health benefits of tomatoes.
Tomatoes contain a lot of lycopene especially the red tomatoes;
Studies show that a diet rich in lycopene can decrease your risk of bladder, lung, prostate, skin, and stomach cancers, as well as reduce the risk of coronary artery disease.
About eight red cherry tomatoes or a glass of tomato juice a day will do.
4. Carrots
Carrots are vegetables which vary in length from 2 inches to 3  feet and in diameter from half inch to 2 inches. The color of carrot is orange in most cases but could be white or purple. It has a crunchy texture with a slight sweet taste and a tinge of aromatic taste.
Carrot contains water (88 percent),  carbohydrates (9.56 percent), Minerals (calcium, potassium, phosphorus and sodium) and vitamins (vitamin  A (16706 IU/100grams) and vitamin C (59 grams/100grams). Carrot has very minute protein, no cholesterol, no fats/oils.
The health benefits of carrots are due to beta-carotene (vitamin A) and fibre.
Carrot contains beta-carotene which is converted to Vitamin A in the liver and also lots of vitamin A. Vitamin A is necessary for proper development of the eyes, prevents dryness of the eyes and also ensures night vision, it prevents night blindness.  In fact low Vitamin A level in the body can destroy the eyes. Vitamin is anti- macular degeneration and reduces the risk of premature cataract. Carrots also contain another phyto-nutrient , Lutein which also protects our sight.
Two sticks of average size carrot a day will do.
5. Blueberries
Host to more antioxidants than any other North American fruit, blueberries can help prevent cancer, diabetes, and age-related memory changes (hence the nickname “brain berry”). Studies show that blueberries, which are rich in fiber and vitamins A and C, also boost cardiovascular health.
1 cup fresh blueberries a day, or 1/2 cup frozen or dried will do.
6. Black Beans
All beans are good for your heart, but none can boost your brain power like black beans. That’s because they’re full of anthocyanins, antioxidant compounds that have been shown to improve brain function. Black bean is rich in protein and fibre but low in carbohydrates and fat.
A daily 1/2-cup of cooked black beans will do..
7. Walnuts
Richer in heart-healthy Omega-3s than salmon, loaded with more anti-inflammatory polyphenols than red wine, and packing half as much muscle-building protein as chicken, the walnut is a very rich source of health nutrients.
7 nuts a day will do

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