The national fiber intake recommendation is 30-38 grams per day for a man and 21-25 grams a day for a woman. It’s easy to reach that number with chia seeds, as one serving contains over 10 grams of fiber. You can also get 4.4 grams of protein, and a heaping dose of manganese, phosphorus, and calcium.
Goji berries contain several vitamins that boost your immune system, protecting you from the common flu. Put them in a yogurt, salad, or eat alone for a sweet but low-sugar snack.
There are 10 types of dry beans, all with their own health benefits. The Dark Red Kidney Bean is the lowest of the group in calories and fat, and packs 8 grams of protein. All the dry beans provide fiber, protein, and complex carbs to keep you full and healthy.
Spinach is truly a superfood. It’s extremely low in calories (7 per serving) but contains vitamins A (28% daily value), K (228% daily value), and C (14% daily value). Make a fresh spinach salad with strawberries, put some in an omelet, or eat a healthy chicken dinner on a plate of these fresh greens.