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Nutrient-Rich Foods For Vitality – Family Budgeting

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A healthy diet includes foods packed with the vitamins, minerals, and phytochemicals your body needs for optimal functioning. Opt for whole, fresh foods over processed products high in sugar or saturated fat content.

Eat three to four well-balanced meals and snacks each day, including low-fat dairy, lean proteins, as well as various vegetables and fruit. Make sure to add natural Viagra foods like those highlighted below and you will definitely see improvements.


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Nutrient-Rich Foods For Vitality



Beans provide an abundance of protein, fiber and nutrition – including iron, potassium, magnesium and folate – in an economical and versatile package that provides a healthy foundation for various cuisines and meals.

Bean-rich diets have been shown to significantly lower the risk of heart disease by lowering LDL cholesterol, triglycerides and high blood pressure. Beans also offer many antioxidants which have been linked with cancer prevention as well as chronic diseases.

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Beans have often been demonized due to their high phytic acid and lectin content; however, these antinutrients can be removed when beans are soaked or cooked properly. Furthermore, resistant starch content found within beans helps improve gut health by slowing digestion rates and decreasing glucose absorption rates.



Lentils (Lens culinaris) are an incredible source of protein, fiber and key nutrients such as folate, iron, zinc and potassium. Studies on their polyphenol content – flavonoids, phenolic acids and lignans – have highlighted its health promoting properties as anti-inflammatory components; in fact large prospective epidemiological studies show an inverse association between consumption of lentils and obesity or diabetes risk.

Lentils provide an easy and delicious way to incorporate plant-based protein into your diet. Cooked lentils contain iron, which promotes oxygen flow throughout your blood and healthy red blood cell production. Lentils can be eaten alone or mixed in with vegetables, grains, and proteins; for optimal flavor preservation it’s best to store in an airtight container marked as long-term storage might cause flavor degradation.



Almonds are packed with protein, fiber and heart-healthy fats that support bone health. Plus, these nuts provide magnesium, vitamin E and calcium which all aid bone regeneration – plus their fullness-inducing qualities may reduce overeating!

Almonds are an excellent source of antioxidants that neutralize free radicals that damage cells and cause disease, such as free radicals produced naturally by your body or from external sources such as pollution. Unfortunately, too much external exposure to free radicals can overwhelm this natural defense system and result in illness.

Almonds are also an excellent source of butyrate, an organic compound produced by bacteria in your digestive system. A 2021 study concluded that eating almonds could boost healthy bacteria populations in your colon.



Eggs are an affordable, convenient, and delicious source of protein that provide essential lipids, vitamins, and minerals at an economical cost. In fact, eggs are one of the lowest cost animal sources of iron, riboflavin, vitamin B12, and choline.

Choline, found in egg yolks, is an essential nutrient that promotes brain and liver health as well as helping regulate hormones that impact weight gain and fat accumulation.

One egg contains 72 calories and 6.3 grams of high-quality protein, along with being an excellent source of choline, an essential element for brain and liver health, cell function and eye health. Eggs also boast abundant amounts of lutein and zeaxanthin antioxidants which have eye benefits, depending on how the eggs were produced or fed – this helps lower triglyceride levels which could pose risks of cardiovascular disease.



One cup of cultivated blueberries provides 9,019 antioxidants; lowbush varieties boast even greater nutrition with 13,427 antioxidants per cup!

Blueberries fit right in with USDA’s MyPlate recommendation of eating fruits and vegetables on half of your plate each day. Low in calories and rich in potassium, vitamin C, K manganese and anthocyanins (*), blueberries provide many essential benefits.

Studies indicate that flavonoids found in blueberry foods could significantly lower heart disease risks by lowering blood pressure and stiffening arteries; improving insulin sensitivity and metabolic flexibility; supporting eye health; and strengthening cognition and memory.

One study indicated that regular consumption of blueberries and other berry foods such as strawberries and cranberries improved vision while protecting against age-related macular degeneration. Berries may also help protect against urinary tract infections thanks to compounds present in these fruits that mimic those present in cranberries.

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