11. Pulses
Pulses, which include beans, lentils, peas, and chickpeas, are high in antioxidants, including polyphenols and flavonoids. These antioxidants have anti-inflammatory, anti-tumor, and anti-allergic properties. Pulses are also rich in protein, fiber, and minerals.
One cup of cooked lentils provides 18 grams of protein, 15 grams of fiber (53% of the DV), 6.59 milligrams of iron (36% of the DV), 2.52 milligrams of zinc (22% of the DV), 71.3 milligrams of magnesium (17% of the DV), and 731 milligrams of potassium (15% of the DV).
Pulses are incredibly versatile. You can use chickpeas in a breakfast scramble or hummus, or oven-roast them and season them for a filling snack. You can also add beans or lentils to soups, salads, tacos, veggie chili, or even desserts like black bean brownies, chickpea “cookie dough,” or baked goods made with pulse flours.
12. Tomatoes
Tomatoes are rich in an antioxidant called lycopene. This compound, which gives tomatoes their color, has also been shown to reduce inflammation, protect heart health, prevent artery hardening, and reduce blood pressure.
Antioxidant-rich tomatoes have also been shown to protect brain health, reduce the risk of cancer and bowel diseases, and improve skin health, exercise recovery, and immune response.
One cup of tomato sauce also provides 728 milligrams of potassium (15% of the DV) and 17.2 milligrams of vitamin C (19% of the DV).
Cooked tomatoes are higher in lycopene versus raw tomatoes. You can consume tomatoes in a scramble or omelet at breakfast. Toss pastas with tomato sauce or roast tomatoes in the over for a delicious side dish.