One single kiwifruit contains more than 100 percent of your daily recommended intake of vitamin C, which performs multiple vital roles in the body. Apart from acting as an antioxidant to fight free-radical damage and inflammation, it helps maintain the health of your bones, heals wounds, and aids in the body’s absorption of iron for energy. What’s more, kiwi is rich in lutein and zeaxanthin, two carotenoids that are important for eye health, says Carolyn Alish, PhD, RD, a registered dietitian and research scientist with Abbott.
These soybean pods are a staple in China, Japan and Korea, and are quickly gaining popularity on American menus—and for good reason. One cup of soybeans contains about 17 grams of complete protein, meaning these little green gems contain all of the nine essential amino acids your body needs.
Making sure you get enough protein every day is vital to maintaining the health of your muscles, bone, and skin, Alish says. Isoflavones, compounds contained in soy, may also protect women’s fertility, according to 2016 research in the Journal of Clinical Endocrinology & Metabolism. That’s in addition to reducing the risk of heart disease, osteoporosis, and cognitive decline in older adults.
No, we’re not talking about the slimy mush your mom fed you when you were a kid. Now almost every supermarket under the sun carries fresh, crisp spinach that can make every salad, pasta dish, and smoothie taste both amazing and incredibly fresh. Spinach is rich in calcium, fiber, iron, potassium, vitamin A, vitamin B6, and vitamin C.
According to the U.S. Department of Agriculture, eating just two to three servings of leafy greens like spinach per week can lower your risk of developing stomach, breast, and skin cancer.