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#7 Kidney Beans
Benefits: Being a rich source of dietary fibre, kidney beans play a vital role in improving digestion. Antioxidants present in kidney beans boost the immune system of the body. They are also very effective in reducing cholesterol and improving memory.
Nutrients: 100 grams of raw kidney beans provide around 330 calories of energy along with 60 grams of carbohydrates, 25 grams of dietary fibre and 24 grams of protein. Additionally, kidney beans are rich sources of Calcium, Iron, Potassium and Magnesium. It contains less than 2% of the daily Sodium content; boiling them reduces the Sodium content even further.
Alternatives: Black beans, chickpeas.
#8 Quinoa
Benefits: Quinoa is one of the few plant foods that is a complete source of protein, containing all the essential amino acids required by the body. Furthermore, it goes a long way in lowering cholesterol levels in the body while improving the cardiovascular health.
Nutrients: 100 grams of cooked quinoa contains around 120 calories of energy along with 21 grams of carbohydrates and 2 grams of fat. It is a rich source of many essential minerals such as Potassium, Iron and Copper. Additionally, it contains good amounts of vitamins B1, B2, C and E.
