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Four foods to include for a healthy diet

March 11, 2011 Reviewed by Marta 1 Comment

Looking to add some healthy foods to your diet? The four listed below are chock full of vitamins and minerals and have a wide array of health benefits.


These little fish definitely have a bad reputation when it comes to many people’s palates, but learn to love them; they’re packed with vitamin B12, vitamin D, omega 3 fatty acids, calcium, protein and more. Because they are tiny and feed only on plankton, sardines have an extremely low mercury content, making them a safer alternative to tuna and other similar fish. There are also studies linking sardine consumption to lower cholesterol.


Native to China and now grown in tropical regions, lychee (pictured) is a sweet, white fruit encased in a tough, reddish skin. Lychee fruits contain a great amount of vitamin C and magnesium and are a good source of fiber. Lychee has been noted as a strong antioxidant in various studies.


Often overlooked for grains like rice and pasta, quinoa is an excellent alternative to both. Native to South America, quinoa encompasses 9 essential amino acids (which makes it a unique complete protein) and is high in magnesium, iron and riboflavin. Another bonus is that quinoa is gluten-free, which can be a relief to those with allergies.


A type of seaweed, this form of kelp is often found in Japanese cuisine. It should make its way into your food, too, since it is an excellent source of calcium, iodine, vitamin A and a host of other minerals. According to the Dana Farber Cancer Institute, arame contains elements that land vegetables may not have because of soil demineralization.

  • March 14, 2011

    by Jeni

    I love lychee! I grew up in Hawaii, and once a year or so the lychee trees would bloom, and I would hit up my friends with lychee trees in their backyard.

    That's funny also that you mention sardines because I've never had them, but I was watching "Three's Company" the other night and Jack was eating a sardine sandwich, and it sounded horrible, but now I want to try them since they are so healthy and low in mercury!

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