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 may be the favorite fruit of summer. More than just juicy and sweet, strawberries also pack 160% of your daily vitamin C inside that succulent scarlet skin.
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.
Mushrooms don't just add flavor to a stir-fry; they're also low in calories and an excellent source of the cancer-fighting mineral, selenium.
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.
"I love pineapple!" says Elisa Zied, RD, author of Nutrition at Your Fingertips. A great source of vitamin C, this super-sweet fruit is also rich in minerals, fiber, B vitamins, and enzymes.
The nutrients found in pineapple -- and so many other fruits and veggies -- may lower blood pressure, protect against cancer, and help keep bowel habits regular.
Enjoy fresh or canned pineapple paired with other fruits in a salad or a quick smoothie. Top chicken or fish with pineapple, or use it in cakes, pies, and tarts.
Pistachios aren't just delicious. They also contain good-for-you fats, vitamins like thiamin, B6, and E as well as potassium, magnesium, and fiber -- one nutrient many of us just don't get enough of.
These tasty nuts also provide antioxidants, which help fight cell-damaging free radicals, and some research suggests they may even play a role in reducing the risk of type 2 diabetes and heart disease.
Add pistachios to stir-fries, salads, or cooked vegetables or as part of a trail mix with whole-grain cereal and dried fruit, suggests Zied. You can even substitute pistachios for pine nuts or walnuts in your next homemade pesto.