Grapes
Once thought to provide few significant nutrients. Now researches from the U.S department of Agriculture says, grapes are a good source of boron, a mineral believed to be important in building and maintaining healthy bones.
Kiwi
The odd little fruit in the fuzzy brown wrapper proves that good things come in small packages. Each kiwi provides 75 mg of vitamin C and 1.7 grams of fiber.
Lentils
Good sources of protein and complex carbohydrates. They also deliver a good amount of iron, particularly if you are limiting your intake of red meat. Lentils are easier to cook than other legumes because you don’t need to soak them overnight before cooking.
Skim milk
An excellent low-fat source of calcium and vitamin D, both important for maintaining healthy bones. Research suggests that you have less risk of developing colon cancer with high blood levels of vitamin D than low levels. But don’t use supplements for vitamin D: large amount can be toxic.
Oatmeal
A good source of soluble fiber. In a study, adding 2 ounces a day of oatmeal to a low-fat diet significantly lowered subjects blood cholesterol levels in about four weeks, according to researches.
Orange Juice
Besides being an excellent source of vitamin C, one 6 ounce glass provides nearly as much potassium as a banana and about 23 percent of the USRDA for the sometimes hard to come by B vitamin folic acid.
Papaya
A treasure trove of nutrients. One-half of this exotic fruit provides almost as much potassium as a banana and more than 100 percent of the USRDA for vitamin C. Its also a good source of cancer fighting beta-carotene.
Pasta
Loaded with complex carbohydrates for long lasting energy. Whether you are an athlete or a businessman, enriched pasta also provides iron and the important B vitamins thiamine, niacin and riboflavin.
Potatoes
Probably one of the most underrated foods. Besides being a powerhouse of complex carbohydrates, a 6 ounces also provides almost twice as much potassium as a banana, just over one-third of the USRDA for vitamin C and 66 percent of the USRDA for iron. Its also a good source of copper, which most people tend to be short on.