1. Almonds
Almonds provide plenty of nutrients, including:
- magnesium
- vitamin E
- iron
- calcium
- fiber
- riboflavin
One 2019 meta-analysis found that consuming almonds significantly reduced total cholesterol levels.
2. Brazil nuts
Brazil nuts (Bertholletia excelsa) are some of the most healthful nuts available.
They are an excellent source of both protein and carbohydrates, and they also provide good amounts of vitamin B-1, vitamin E, magnesium, and zinc.
Brazil nuts also contain more selenium than many other foods. Selenium is a vital mineral for maintaining thyroid function, and it is a great antioxidant for the human body.
These nuts come in a hard shell and are usually available ready to eat, making them a quick, nutritious snack.
Learn more about Brazil nuts here.
3. Lentils
A lentil is a pulse that features prominently in many food cultures around the world, including those of Pakistan, Nepal, Bangladesh, India, Bhutan, and Sri Lanka.
Lentils provide good amounts of fiber, magnesium, and potassium.
They tend to require a long cooking time. However, manufacturers can sprout the seeds, making them a delicious, healthful, ready-to-eat snack.
Adding a container of sprouted lentils to a lunchbox or picnic basket, perhaps with some chili powder or pepper for flavoring, makes for a delicious and healthful snack.
Learn more about the health benefits of lentils here.
4. Oatmeal
Interest in oatmeal has increased considerably during the past 20 years because of its health benefits.
In 1997, the Food and Drug Administration (FDA) agreed that foods with high levels of rolled oats or oat bran could include data on the label about their cardiovascular health benefits as part of a low fat diet. This led to a surge in oatmeal’s popularity.
Research has found that the cereal’s soluble fiber content helps lower cholesterol levels and reduce cardiovascular risk factors.
Oats contain complex carbohydrates, as well as water-soluble fiber. These slow down digestion and help stabilize levels of blood glucose. Oatmeal is also a good source of folate and potassium.
People can make oatmeal from rolled or ground oats. Coarse or steel-cut oats contain more fiber than instant varieties.
5. Wheat germ
Wheat germ is the part of wheat that grows into a plant. It is essentially the embryo of a seed. Germ, along with bran, is a byproduct of milling. Refining cereals often removes the germ and bran content.
Whole grain products, however, still contain the germ and bran. This makes them a more healthful choice.
Wheat germ is high in several vital nutrients, including:
- fiber
- vitamin E
- folic acid
- thiamin
- zinc
- magnesium
- phosphorus
- fatty alcohols
- essential fatty acids
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