151. Tofu
Tofu is another soy-based protein source, made from dried soybeans that have been soaked and dried, then put through a process much like that used to make cheese.
A coagulating substance is added, which curdles the soy milk, and then the mixture can be cut, strained, and pressed, producing tofus with different degrees of firmness.
This range of textures allows tofu to take on many roles in cooking, bringing soy’s high protein, minerals, and isoflavones to a variety of foods. Because of the degree of processing that the soybeans undergo, tofu has much less fiber than soy foods that use the whole bean.
Nutritional Facts :
One-half cup of raw, firm tofu provides 183 calories, 5.4 g carbohydrate, 19.9 g protein, 11 g fat, 2.9 g dietary fiber, 209 IU vitamin A, 37 mcg folic acid, 299 mg potassium, 18 mg sodium, 239 mg phosphorus, 258 mg calcium, 13 mg iron, 118 mg magnesium, 1.98 mg zinc, and 1.49 mg manganese.
152. Trout
Trout are closely related to salmon, and they offer many of the same health benefits.
They are an oily fish with a high level of omega-3 fatty acids. Trout provide calcium, phosphorus, potassium, and magnesium, as well as selenium, niacin, and vitamin B12. They are low in mercury and, in one British study, trout were also found to have among the lowest levels of dioxins.
Nutritional Facts :
Three ounces of trout cooked by dry heat provides 162 calories, 0 g carbohydrate, 22.6 g protein, 5.6 g fat, 0 g dietary fiber, 63 mg cholesterol, 57 mg sodium, 394 mg potassium, 47 mg calcium, 1.63 mg iron, 267 mg phosphorus, and 24 mg magnesium.
153. Tuna
Tuna is a large and oily fish, providing high amounts of vitamin D and omega-3 fatty acids, as well as selenium, niacin, and vitamins B1 and B6. It is an excellent source of protein and is relatively low in calories.
Because tuna is a large fish, some types are high in mercury. Canned “light” tuna is regarded as a low-mercury fish. Albacore or “white” tuna is regarded as somewhat higher in mercury content, such that pregnant women and young children should eat it no more than once a week. Both types of tuna are frequently cited as offering health Benefits that far outweigh the risks of the small amounts of mercury they contain.
Nutritional Facts :
One-fourth cup of solid white tuna, drained, provides 80 calories, 0 g carbohydrate, 16 g protein, 1 g fat, 0 g dietary fiber, and 310 mg sodium.
154. Turkey
Turkey is a relatively low-fat source of high-quality animal protein. It is a very good source of selenium and vitamin B6, two nutrients that are essential to healthy me- tabolism. Some studies have linked selenium deficiency to an increased risk of cancer, but it appears that in people with adequate selenium in their diets, increasing selenium had no further protective effect. More research is needed to pin down this mineral’s anti-cancer potential. It does act as an antioxidant, and it is involved in proper thyroid function.
Nutritional Facts :
(turkey breast) One ounce of turkey breast provides 23 calories, 0 g carbohydrate, 4.7 g protein, 0.3 g fat, 0 g dietary fiber, 1.7 mg niacin, 1 mcg folic acid, 58 mg potassium, 301 mg sodium, 48 mg phosphorus, and 4 mg magnesium.
(turkey patty) One 4-ounce cooked ground turkey patty provides 193 calories, 0 g carbohydrate, 22.4 g protein, 10.8 g fat, 0 g dietary fiber, 4 mg niacin, 6 mcg folic acid, 221 mg potassium, 88 mg sodium, 161 mg phosphorus, and 20 mg magnesium.
155. Whitefish
While many forms of white-fleshed fish with mild flavor are called “white fish,” such as cod, haddock, hake, and pollock, “whitefish” also refers to a group of freshwater fish including the lake and round whitefish. Related to both salmon and trout, lake whitefish had been depleted by overfishing in the 1960s but have since recovered.
They are fished commercially in the Great Lakes in both the United States and Canada.
Nutritional Facts :
Three ounces of whitefish cooked by dry heat provides 146 calories, 0 g carbohydrate, 20.8 g protein, 6.4 g fat, 0 g dietary fiber, 65 mg cholesterol, 111 IU vitamin A, 3.3 mg niacin, 14 mcg folic acid, 345 mg potassium, 55 mg sodium, 294 mg phosphorus, 28 mg calcium, 36 mg magnesium, and 1.08 mg zinc.
156. Almonds
Almonds are low in carbohydrates, and more than half their carbohydrate content, by weight, is dietary fiber. Though they are rich in fat, it is monounsaturated fat.
Studies have suggested that almonds can lower LDL while raising HDL. Almonds are also rich in alpha-tocopherol vitamin E, the form most easily absorbed by the human body. They provide calcium, magnesium, and potassium—vital for electrolyte balance, which promotes cardiovascular health. Recent research is also finding beneficial polyphenols and antioxidants in the brown inner skins of almonds.
In Ayurvedic medicine, almonds are credited with improving intellect and adding to longevity.
Nutritional Facts :
One-fourth cup of raw almonds provides 206 calories, 7.8 g carbohydrate, 7.6 g protein, 17.7 g fat, and 4.4 g dietary fiber.
157. Avocado
Avocados, high in monounsaturated fats, have been associated with lowered blood cholesterol. They appear to contain antioxidant compounds that relax blood vessels, which helps lower blood pressure.
Avocados are a good source of potassium, a mineral that helps regulate blood pressure as well as hydration. They are also low in sodium. Therefore, they are included in the health claim authorized by the U.S. Food and Drug Administration (FDA) that states, “Diets containing foods that are good sources of potassium and low in sodium may reduce the risk of high blood pressure and stroke.” One cup of avocado provides 23 percent of the recommended daily value for folate, and avocado is a good source of carotenoids including lutein, zeaxanthin, alpha-carotene, and beta-carotene. It’s also rich in vitamin E.
In a laboratory study published in the Journal of Nutritional Biochemistry, an extract of avocado containing these carotenoids and tocopherols inhibited the growth of both androgen-dependent and androgen-independent prostate cancer cells.
Nutritional Facts :
One medium avocado provides 306 calories, 12 g carbohydrate, 3.7 g protein, 30 g fat, 8.5 g dietary fiber, 1059 IU vitamin A, 14 mg vitamin C, 3.3 mg niacin, 113 mcg folic acid, 1097 mg potassium, 21 mg sodium, 73 mg phosphorus, 19 mg calcium, 2.04 mg iron, and 71 mg magnesium.
158. Chestnuts
At one time, one in every four hardwood trees in some parts of the United States was an American Chestnut. That situation changed with a blight that first arrived in 1904 on some Chinese Chestnut trees, which had resistance to the blight, though the American species did not. This blight virtually wiped out the American Chestnut by the 1940s. Today the chestnuts we eat are from a European variety, though efforts are ongoing to develop a blight-resistant American Chestnut so that the tree can be reintroduced to the United States.
Chestnuts are unusual nuts—they are low in fat and have a high starch content, and they provide vitamin C. They served as a staple food for the poor in many parts of Europe throughout the Middle Ages, when they were made into breads and soups as well as being eaten roasted.
Nutritionally, chestnuts are lower in calories than most nuts, primarily because they are lower in fats. They are a good source of carbohydrate, and they provide fiber and protein. Chestnuts are also a source of the minerals calcium, potassium, and iron.
Nutritional Facts :
One ounce of raw European chestnuts (2½ nuts) provides 60 calories, 12.9 g carbohydrate, 0.7 g protein, 0.6 g fat, 2.3 g dietary fiber, 8 IU vitamin A, 12 mg vitamin C, 18 mcg folic acid, 147 mg potassium, 26 mg phosphorus, 8 mg calcium, and 9 mg magnesium.
159. Flaxseed
Flaxseed is high in fiber, omega-3 fatty acids, and phytochemicals called lignans.
Flaxseed can help reduce total blood cholesterol and LDL levels and, as a result, may help reduce the risk of heart disease.
Flaxseed is rich in alpha-linolenic acid (ALA), an omega-3 fatty acid, and some research has suggested that for people who do not eat fish, flaxseed oil may provide a good alternative source of omega-3. Omega-3 fatty acids are used by the body to produce anti-inflammatory prostaglandins, and they may help reduce the inflammation that is a significant factor in conditions such as asthma, osteoarthritis, rheumatoid arthritis, migraine headaches, and osteoporosis.
We recommend ground flaxseed because it is easier for your body to digest.
Whole seeds may pass through your system undigested.
Nutritional Facts :
Two tablespoons of ground flaxseed provides 60 calories, 4 g carbohydrate, 3 g protein, 4.5 g fat, 4 g dietary fiber, 20 mg calcium, and 0.72 mg iron.
160. Hazelnuts Filberts
Hazelnuts are high in protein, carbohydrate, fiber, and monounsaturated fat. They are especially rich in vitamin E and provide significant amounts of the B vitamins thiamine, folate, and B6, as well as the minerals iron and phosphorus. There is archaeological evidence that hazelnuts were a major component of the European diet from at least 7000 bce.
Nutritional Facts :
One ounce of dry roasted hazelnuts provides 188 calories, 5.1 g carbohydrate, 2.8 g protein, 18.8 g fat, 2 g dietary fiber, 20 IU vitamin A, 21 mcg folic acid, 132 mg potassium, 92 mg phosphorus, 56 mg calcium, and 84 mg magnesium.

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