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#3 Almonds
Benefits: Being a rich source of dietary fibre, almonds and other nuts aid in digestion and go a long way towards improving the feeling of fullness, which ultimately, ensures that you consume less food during the day. Almonds and a rich source of antioxidants and could help maintain blood pressure.
Nutrients: Almonds are very calorie-dense as one cup of this food provides just over 800 calories of energy, 31 grams of carbohydrates, 30 grams of protein and 71 grams of fat. These nuts are also rich sources of many essential minerals such as Potassium, Calcium, Magnesium and Iron.
Quantity to be taken: Structure your diet such that you have at least a fistful of almonds for every couple of days.
Alternatives: Walnuts, Cashew Nuts.
Also, read 5 Proven Health Benefits of Almonds (Badam).
#4 Blueberries
Benefits: Unlike other fruit, blueberries only contain a moderate amount of sugars, making them an ideal fruit for people who are looking to build a six-pack abdomen. Furthermore, they are a rich source of antioxidants and are very effective in controlling blood sugar while also maintaining good cardiovascular health.
Nutrients: One serving of blueberries provides around 85 calories of energy, 21 grams of carbohydrates, 1 gram of protein and negligible quantities of fat. Blueberries are loaded with essential nutrients such as Magnesium and vitamin C and K. Also, they are a good source of dietary fibre.
Quantity to be taken: One cup per serving.
Alternatives: Strawberries and raspberries.
