People and personality

11. Leafy green vegetables
One 2019 studyTrusted Source in rats showed that consuming leafy greens for 6 weeks led to a significant reduction in cardiovascular risk factors.
Spinach is an example of a leafy green with antioxidant content, especially when it is raw, steamed, or very lightly boiled. It is a good source of the following nutrients Trusted Source:
vitamins A, B-6, C, E, and K
selenium
niacin
zinc
phosphorus
copper
potassium
calcium
manganese
betaine
iron
12. Sweet potatoes
Sweet potatoes provide dietary fiber, vitamin A, vitamin C, vitamin B-6, and potassium.
The Center for Science in the Public Interest compared the nutritional value of sweet potatoes with that of several other vegetables.
Sweet potatoes ranked number one for their vitamin A, vitamin C, iron, calcium, protein, and complex carbohydrate content.
Fish, meat, and eggs
When it comes to fish, meat, and eggs, many healthful options are available. For example:
13. Oily fish
Some examples of oily fish include salmon, trout, mackerel, herring, sardines, and anchovies. These types of fish have oil in their tissues and around their gut.
Their lean fillets contain high levels of omega-3 fatty acidsTrusted Source. These oils may provide benefits for the heart and nervous system, according to the Office of Dietary Supplements (ODS).
The ODS also suggest that omega-3 fatty acids can help with inflammatory conditions such as arthritis. They are also plentiful in vitamins A and D.
One 2014 study suggested that fatty acids can significantly reduce the risk of rheumatoid arthritis.
14. Chicken
Chicken is a cost effective and healthful meat. Free-range chicken serves as an excellent source of protein.
However, it is important to remember that preparation and cooking methods affect how healthful chicken is. This means that people should limit their intake of deep-fried chicken and always remove the skin before consumption. Chicken skin has high levels of saturated fat.
15. Eggs
Eggs are another source of protein that people can easily incorporate into a balanced diet, as they are highly versatile.
Eggs contain vitamins includingTrusted Source B-2 and B-12, both of which are important for preserving energy and generating red blood cells. Eggs are also a good source of the essential amino acid leucine, which plays a role in stimulating muscle protein synthesis. Eggs also provide a good amount of choline, which is important for cell membranes.
The yolk contains most of the egg’s vitamins and minerals, as well as the fat and cholesterol. However, one 2017 reviewTrusted Source found that eating up to seven eggs per week does not increase the risk of heart disease. That said, the authors mention that people with cardiovascular disease or diabetes should seek medical consultation about including eggs in the diet.
Indeed, one studyTrusted Source found higher rates of cardiovascular disease in people who consumed more cholesterol from eggs.
Consuming fat in moderate amounts is healthful as part of a balanced, nutritious diet.