5. Pumpkin Seeds
“Pumpkin seeds are an extraordinary source of minerals, particularly the tough-to-find ones like zinc and iron,” says Hever. “They also boast a wide variety of antioxidants, such as vitamin E.” Plus, pumpkin seeds are rich in lignans, beneficial plant compounds that help moderate estrogen production in your body.
Tip: Shake cayenne or paprika onto the seeds. Spread in a thin layer and bake at 350°F for 20 minutes or until golden brown. Snack on them plain, add them to trail mix, or sprinkle them on soup. (Here are 5 more tasty ideas for pumpkin seeds.)
6. Barley
The benefits: This hearty grain is as tasty as it is good for you. “Barley is rich in fiber, which may reduce the risk of colon cancer and hemorrhoids and helps maintain a healthy colon, lower your blood cholesterol, and keep your heart healthy,” say the Nutrition Twins, Lyssie Lakatos and Tammy Lakatos Shames, dietitians and authors of Veggie Cure.
As a bonus, the fiber helps support friendly bacteria in your gut and crowds out disease-causing microbes. A 2016 review in the European Journal of Clinical Nutrition that looked at 14 trials found that barley helps keep bad cholesterol in check and may lower the risk of heart disease, thanks to its beta-glucans, the sugars found in barley and certain other plant-based foods like oats and rye.
Tip: If hunger pangs often get the best of you, your diet may be lacking filling fiber and protein. Try front-loading your lunch or dinner with a protein-rich chicken broth-based soup and adding ½ cup of cooked barley to make it more satisfying.