Benefit: diabetes management

Kale

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Kale is one of the most nutrient rich foods known. It is packed with vitamin K, antioxidants and fiber, which make it great for diabetes prevention and treatment. Like other green vegetables, it contains chlorophyll, which might reduce the risk of cancer. Similar anti-cancer effects in kale come from high amounts of vitamin C, selenium and other antioxidants. Loaded with vitamin K that helps blood clotting and rich in calcium and phosphorus, kale is a good choice to keep bones healthy. Combination of vitamin C and A in kale support skin and hair growth and antioxidants lutein and zeaxanthin make it beneficial for eye health. Kale is high in nitrates, which help boosting physical performance in athletes and iron, helping supply muscles with oxygen.

Brussels sprout

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Brussels sprout stands out with its antioxidant content, particularly kaempferol. This compound may have anti-inflammatory and anti-cancer properties by reducing cancer cell growth and can improve heart health. Brussel sprout is rich in vitamin C and loaded with vitamin K, helping blood clotting and boosting bone health and has a high fiber content. Like other leafy vegetables, it is a great choice for people with diabetes and for regulating blood sugar levels. Omega-3 fats are also present in brussels sprout in decent amounts, making it a good plant based source of these healthy fats.

Peanut

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Peanut is a favorite snack of athletes due to high content of protein and fiber and low percentage of carbohydrates. Healthy fats and quality protein and fiber make it a very filling food, contributing to weight management. Although peanut protein has many health benefits, it can cause severe allergies in some people. Thanks to healthy fats it contains, as well as magnesium, copper and antioxidants, peanut is a good choice for maintaining heart health. Eating raw peanuts with skin provides most antioxidant benefits. Being relatively low in carbohydrates with low glycemic index and rich in fiber and fat, it represents diabetes friendly food. Furthermore, peanut is one of the best sources of biotin, a B vitamin converting food into energy, promoting hair and nail health, regulating blood sugar and supporting healthy pregnancy.

Asparagus

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Asparagus packs a lot of nutrients in a very few calories that makes it a highly nutrient dense food. It is rich in antioxidants and vitamin K, A and E as well as fiber and protein. It helps with digestion and regulates diabetes. It is a good source of folate, helping red blood cells formation and especially supporting healthy development in pregnancy. It is also rich in potassium which helps lower blood pressure. Asparagus contains high levels of the amino acid called asparagine and is a natural diuretic, enabling excess fluid and salt get out from the body.

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