Broccoli is a branched, green vegetable with either purple or more commonly green flower buds.
It belongs to the cruciferous family, along with cauliflower, cabbage and kale and it can be eaten raw or cooked, with just 80g (about 2 spears) counting as one of your five-a-day.
This nutritional powerhouse is no stranger to plates. It is a good source of fibre and protein, and contains iron, potassium, calcium, selenium and magnesium as well as the vitamins A, C, E, K and a good array of B vitamins including folic acid.
2. Black Eyed Peas
Black-eyed peas beans are common legumes that are cultivated throughout the globe. These black-eyed peas are also known as Cowpeas.
These black-eyed peas are pale in color and have a large black or red spot that looks like an eye. When it comes to packing in nutrition, you really can’t go wrong with super nutrient-rich, black-eyed beans.
These savory legumes are an excellent source of complex carbs, fiber and many essential vitamins and minerals.
Beans like black-eyed peas are so full of good nutrition that they’re considered both a protein food and a vegetable.
As natural energy-boosters, almonds come loaded with good nutrition like many other nuts, but their high levels of fiber, vitamin E, proteins, and other important components just might make them the best part of the trail mix.
Almonds are rich in vegetable proteins, minerals, vitamins, antioxidants, and phytochemicals.
Kale is highly nutritious, containing high levels of vitamins, minerals, and brain-boosting phytonutrients.
Kale is easy to grow and generally inexpensive. It’s one of the simplest crops for local farmers to grow, thriving in small plots of land and personal gardens
5. Sweet Potato
Sweet potatoes are full of vitamins and minerals essential to daily health, according to the U.S. Department of Agriculture’s MyPlate guidelines, and have a number of benefits.
A sweet potato is high in vitamin A, particularly in the form of beta-carotene.
Eating just one of them baked in the skin will give you more than four times the recommended Daily Value of the nutrient, making it one of the richest plant sources of the vitamin there is.
Vitamin A is important to the health of your vision, cells, and immune system, as well as embryonic growth.
Kelp is an excellent source of iodine, potassium, magnesium, iron, and calcium.
It is also an excellent source of vanadium, used in clinical studies to lower glucose levels in individuals suffering from diabetes type 1 and 2.
Figs are high in fiber and are a good source of several essential minerals, including magnesium, manganese, calcium (which promotes bone density) and potassium (which helps lower blood pressure), as well as vitamins, principally K and A, as well as folate and choline.
Tofu is an excellent source of calcium and a very good source of manganese, copper, selenium, protein and phosphorus.
In addition, tofu is a good source of omega-3 fatty acids, iron, magnesium, zinc and vitamin B1.
9. Black strap molasses
Blackstrap molasses is the dark, viscous molasses syrup that is produced by the third boiling.
It is the thickest and darkest type of molasses, and it tends to have a bitter taste.
Blackstrap molasses is also the most concentrated form, and it contains the most vitamins and minerals.
For this reason, some sources say that it has the most health benefits.
10. Sunflower seeds
Sunflower seeds are rich in the B complex vitamins, which are essential for a healthy nervous system, and are a good source of phosphorus, magnesium, iron, calcium, potassium, protein and vitamin E.
They also contain trace minerals, zinc, manganese, copper, chromium and carotene as well as monounsaturated and polyunsaturated fatty acids – types of ‘good’ fat that may help to protect the arteries.