Like other legumes, peanuts are packed with the protein your body needs to build and repair muscle. They also contain mono- and polyunsaturated fats, important for heart health. The nutrients in peanuts possibly may lower your risk for cardiovascular disease, type 2 diabetes, and metabolic syndrome.
Kefir is a fermented drink usually made with cow, goat, or sheep's milk, though it can also be made from rice, coconut, or soy milk.
Described by some as a mildly carbonated liquid yogurt, kefir is rich in calcium and protein and is also "a good source of magnesium, riboflavin, folate, and B12," says Grotto. Like yogurt, kefir contains probiotics, which not only aid digestion but may also help manage symptoms of IBS or Crohn's disease. These probiotics may also treat or prevent vaginal or urinary infections in women.
Kefir can be a nutritious, drinkable breakfast or quick, filling snack, but you can also blend it in smoothies and shakes or add it to soups, breads, and other baked goods.
Vitamin-C Rich Strawberries
Strawberries are a great source for digestion-boosting fiber, for vitamin C, which helps keep teeth and gums in good condition, and for flavonoids, which may improve mental function and fight breast and prostate cancer.
Fresh or frozen, strawberries "are a nutrition powerhouse," Grotto says, so add them to a summer salad, make a succulent fruit salsa, or drizzle ripe, ruby-red strawberries with a bit of dark chocolate for a healthier alternative to cake.
Additionally, these humble plants are the highest vegetarian source of vitamin D and they're high in copper and potassium, nutrients needed for normal heart rhythm, nerve function, and red blood cell production.
Mushrooms cook in a flash and pair equally well with vegetarian, vegan, or meaty meals. Slice them onto sandwiches or into salads, or put them in any recipe that could use a more toothsome texture.