Give these Super Foods the Green Light

These verdant varieties are packed with flavor and good-for-you nutrients.

Nuts' Nutrition

When tasty food also happens to be healthy, we consider it a win-win. We rounded up a few items that fit both criteria—all from the same color family.

  • Pistachios: Pistachios contain fewer calories and more potassium and vitamin K per serving than other nuts. They also can help lower cholesterol, and they contain the phytochemical lutein, which is known to help keep eyes healthy.
  • Spinach: Raw spinach contains a mere 7seven calories per cup. Plus, a cup of fresh spinach contains almost 200 percent of the daily-recommended vitamin K, which helps improve bone health.
  • Avocado: This fruit is full of heart-friendly monounsaturated fats, which work to lower LDL cholesterol levels and have anti-inflammatory benefits. Avocados also contain a large amount of vitamin Ee, which is great for your skin, and it’s one of the best natural remedies for bad breath.
  • Kale: At 34 calories per raw chopped cup, this dark leafy green will barely make a dent in your daily calorie count—but because it's full of antioxidants, it can make a big difference in your health. Plus, one study found that women who ate a diet filled with water-rich produce such as kale lost 23 percent more weight than those who didn't. Experts say those foods fill you up better than other picks, quashing the urge to nosh later.
  • Green Tea: This drink has been tied to everything from a reduced cancer risk to a longer life, and some studies show that its catechins— potent disease-fighting plant chemicals— give your metabolism a slight boost, helping your body burn calories.