Eating more vegetables, fruits, beans, peas, lentils, whole grains, herbs, nuts, and seeds is needed to create healthy and nutrient dense eating habits. This list may be used as a reference to see the benefits of each item along with how many calories per serving.

Artichoke
This vegetable can help reduce High Blood Pressure (HBP), atherosclerosis which is plaque build-up in the arteries, some digestive disorders and heart diseases. Additionally, it can help with detoxification and has shown to help protect the liver from damage. 1 medium artichoke 60 calories
Arugula
A cruciferous vegetable, that has several know benefits. It has tons of Vitamin K that helps with the health of the bones, heart and skin. Not only is arugula full of Vitamin C and antioxidants, it also aides in cancer prevention and is very low in calories. 1 cup of arugula 6 calories
Amaranth
This grain is an amazing plant based protein and has loads of fiber, calcium, iron, calcium, manganese and phytonutrients. 1 cup of Amaranth cooked 252 calories
Alfalfa Sprouts
These raw legumes have several necessary vitamins and minerals like calcium, Vitamin K and C. 1 cup of Alfalfa Sprouts 8 calories
Azuki Beans
These beans are a low-fat source of protein that are dense with vitamins and minerals and are sweet red beans. These beans are shown to potentially reduce your risk for heart disease, diabetes and cancer. 1 cup of Azuki Beans 294 calories
Asparagus
The asparagus is a vegetable packed with Vitamins A, C, E, K and B6. Furthermore, dense with folic acid, iron, calcium, protein, fiber and more, this also helps with digestive health, preventing UTI’s and bloating because it is a natural diuretic. 1 cup of Asparagus 27 calories
Bean Sprouts
These bean sprouts are so nutrient dense and contain amino acids, iron to help with Anemia, Potassium, Calcium, Phosphorous, Magnesium, Zinc along with Vitamins A, B, C, D, E and K. The additional benefits are liver and heart health, can help strengthen hair and nails and assists with alleviating constipation. 1 cup of Bean Sprouts 8 calories
Black Beans
These fibrous beans will assist in lowering one’s cholesterol and potential heart disease. This is a great protein source for vegans and non-vegetarians that are also packed with potassium, folate, Vitamin B6 and phytonutrient content. 1 cup of Black Beans 227 calories
Black-Eyed Peas
This is a great food that is full of fiber and protein. One type of prevention for Type 2 Diabetes is eating soluble fiber and these are definitely a source for that. 1 cup of Black-Eyed Peas 130 calories
Borlotti Bean
Rating only 14 on the glycemic index, protein packed, full of fiber and folate, has an enormous amount of potassium, low amounts of sodium and helps stimulate cell formation because of the amounts of iron and copper, this is a bean that has tremendous value. 1 cup of Borlotti Beans 241 calories
Broad Beans
These are great sources of lean protein, Copper, Selenium, Zinc Vitamin K, Thiamin, B-6 and has no saturated fat or cholesterol. This is a very inexpensive bean also known as Fava Beans. 1 cup of Broad Beans 187 calories
Butter Beans
Also known as Lima Beans are the perfect choice for fiber, protein, Copper, Manganese, Iron, Folate, Phosphorus, Potassium, Magnesium, Vitamins B1 and B6. Also, studies have shown that these beans can help lower the insulin intake for diabetics. 1 cup of Butter Beans 217 calories
Ceci Beans
Also known as Chickpeas Beans or Garbonzo Beans are full of fiber, protein, Iron, Zinc, Folate, Copper, Molybdenum and manganese and can act as an anti-inflammatory because it’s phytonutrient act as an antioxidant. 1 cup of Ceci Beans 268 calories
Chard
This vegetable is also known as beet greens, which has tons of Vitamins A, C and K, plus, contains loads of iron, magnesium, potassium and fiber. With only 35 calories in one cup and more than your daily necessity for vitamin K, this is a must eat vegetable unless you tend to get kidney stones. Chard has oxalates which can make your body less able to absorb Calcium, therefore, may lead to kidney stones. 1 cup of Chard 7 calories
Fava Beans
These are great sources of lean protein, Copper, Selenium, Zinc Vitamin K, Thiamin, B-6 and has no saturated fat or cholesterol. This is a very inexpensive bean also known as Broad Beans. 1 cup of Fava Beans 187 calories
Garbanzo Beans
Also known as Chickpeas or Ceci Beans are full of fiber, protein, Iron, Zinc, Folate, Copper, Molybdenum and manganese and can act as an anti-inflammatory because it’s phytonutrient act as an antioxidant. 1 cup of Garbanzo Beans 268 calories
Green Beans
Aside from boosting your immunity, green beans have been shown to help prevent pre-cancerous polyps that lead into colon cancer. The green bean is rich in protein, Thiamin, Riboflavin, Vitamin a, B-6, C, K, Folic Acids, fiber, Folate, Manganese, Magnesium, Phosphorus and Copper. 1 cup of Green Beans 34 calories
Kidney Beans
Kidney beans are an amazing source of Molybdenum, with additional benefits of Folate, Fiber, Copper, Manganese, Phosphorus, protein, Vitamin B-1, Iron, Potassium and Magnesium. 1 cup of Kidney Beans 225 calories
Lentils
These are the perfect option and amazing source of fiber, protein, Iron, Vitamin B1 and B6, Potassium, Pantothenic Acid, Zinc, Manganese, Copper, Phosphorous, Folate and Molybdenum. Additionally, lentils can help lower your cholesterol and increase your energy. 1 cup of Lentils 230 calories
Lima Beans
Also known as Butter Beans are the perfect choice for fiber, protein, Copper, Manganese, Iron, Folate, Phosphorus, Potassium, Magnesium, Vitamins B1 and B6. Also, studies have shown that these beans can help lower the insulin intake for diabetics. 1 cup of Lima Beans 217 calories
Mung Beans
This bean is relatively new to the US but is very popular in India and considered a “cherished food” and help defend against many chronic and age-related diseases and reduces inflammation. These are also full of several B vitamins, Manganese, Potassium, Folate, Copper, Zinc, Fiber and protein.

1 cup of Mung Beans 718 calories
Navy Beans
These navy beans are actually small white beans that are packed with Fiber, Manganese, Copper, Phosphorus, Magnesium, Iron, protein, B1 and Folate. If your memory and cognition need a boost, the Thiamin in Navy Beans will help with that as you age. 1 cup of Navy Beans 255 calories
Pinto Beans
Pinto beans have tons of Folate, Molybdenum, protein, Vitamin B1 and B6, Copper, Phosphorus, Iron, Magnesium, Potassium and also cholesterol-lowering Fiber and can help lower your risk of a heart attack. 1 cup of Pinto Beans 286 calories
Runner Beans
Runner Beans have several known benefits like lessening heart disease and colon cancer risks. This bean has a ton of fiber and is also a great source of Vitamins A, C, K, B6, Folic Acid, Calcium, Silicon, Iron, Manganese, Niacin, Omega-3 Fatty Acids, Choline, protein, Potassium and Copper. 1 cup of Runner Beans 31 calories
Split Pea
Split Peas are high in Molybdenum, Manganese, Copper, protein, Folate, Vitamin B1, Phosphorus, Pantothenic Acid and Potassium. The high soluble fiber in split peas assist with digestive disorders like IBS (Irritable Bowel Syndrome) and diverticulosis. 1 cup of Split Peas 231 calories
Soybeans
Soybeans contain high amounts of Molybdenum, Copper, Manganese, Phosphorus, Iron, Omega-3 Fatty Acids, Fiber, Vitamin B2, B6, C, K, Riboflavin, Thiamin, Magnesium, Potassium, Zinc, Selenium, Calcium and antioxidants which can help diminish Menopausal Symptoms. 1 cup of SoyBeans 298 calories