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#3 Milk
Benefits: Milk is crucial for improving and maintaining bone and teeth health. It is also seen that regular consumption of milk improves the overall cardiovascular health. Furthermore, it is a rich source of quality protein, which is quintessential for muscle building and recovery.
Nutrients: One glass of milk provides around 104 calories of energy, 2.4 grams of fat, 8 grams of protein and 12 grams of carbohydrates. Moreover, it is one of the few foods that contains all the essential minerals required by the body, including Calcium, Magnesium and Phosphorous.
#4 Salmon
Benefits: Salmon improves the cardiovascular function and thereby, reduces the risk of stroke and other heart ailments. Also, this fish prevents cell damage from free radicals as it is a rich source of antioxidants.
Nutrients: One serving of salmon provides around 125 calories of energy, 32 grams of protein and 6 grams of fat. Apart from being a rich source of vitamin B, this fish contains loads of vitamin A, Magnesium, Iron, Calcium and Selenium.
