15 Power Foods to Improve Your Health



Improve your health by changing what you eat.

Even if the goal is to lose weight or get fit, it all begins with what we put in your mouth.

Stay away from the doughnut and cookie aisle. Just say "no"!

Toss only real, power foods in your cart.  These power foods provide bountiful vitamins and nutrients that your body desperately needs. Think of how your body will reward you!

To get you started, we have 15 Power Foods to share with you and they are super delicious!



Almonds can improve your health by reducing blood sugar and blood pressure level. As well as lowering cholesterol levels. Snacking on almonds can also help you feel full longer. Add them to your favorite salad, sprinkle them atop of your breakfast yogurt or just eat them plain. The benefits are amazing.



An apple a day keeps the doctor away and it's true! Apples are full of dietary fiber, phytonutrients and antioxidants. All of these help to reduce risk of diabetes, heart disease, cancer and hypertension.  Enjoy apple slices with peanut butter, almond Butter or nutella as a super snack or add them to a fruit salad for a healthy crunch.



Asparagus contains a vitamin E which strengthens your immune system. It's packed full of nutrients and studies have shown that asparagus can help fight various forms of cancer. A great way to prepare asparagus as a side dish is to drizzle it with olive oil and sprinkle with salt, pepper, garlic and parmesan cheese. Yum!

Place the asparagus into a mixing bowl, and drizzle with the olive oil. Toss to coat the spears, then sprinkle with Parmesan cheese, garlic, salt, and pepper.



Avocados contain four grams of protein, making them the fruit with the highest protein content. They have a low sugar content and help maintain blood sugar levels. Avocados are a good source of monounsaturated fatty acids. Add a little avocado to your eggs or breakfast toast. Make a delicious batch of guacamole you can find thousands of recipes.  


Black Beans

Black beans are packed full of vitamins, minerals, antioxidants, protein, and filling fiber. Studies have shown that adding more black beans to your diet can help protect us from diseases such as cancers, diabetes, inflammation and heart disease. Splash some beans on top of a delicious salad. Add them to your favorite tacos or enchilada's.



Blueberries are a good source of vitamin K and vitamin C . They are packed with antioxidants and phytonutrients that help to improve heart health, diabetes, blood pressure levels and support healthy weight loss. Combine blueberries with other healthy berries to top off your cereal or yogurt. Mix up smoothie made with tasty blueberries to give your day a boost.



Broccoli is available year-round and is packed full of protein, fiber, potassium, and vitamin C.

Steam broccoli alone or add seasonal veggies for a flavorful side item to meals. Toss broccoli into salads or just eat it raw, as a snack, with a healthy veggie dipping sauce.


Chicken Breast

Chicken provides many essential vitamins and minerals for the body. Eating more chicken can definitely improve your health. It is very high in protein and the vitamin D found in chicken helps with calcium absorption to strengthen bones. Bake off a whole chicken to meal prep or to keep on hand for sandwiches, add it to salads or put it in steamy soups.


Collard Greens

In a study on indigenous vegetable intake in the southeastern United States, collard greens were determined to provide the 4th greatest amount of antioxidant capacity related to overall dietary intake among 12 nutrient-rich foods in the study. Eating collard greens has long been known to have the capacity to lower blood cholesterol levels, including blood levels of LDL cholesterol. Mix collard greens into scrambled eggs or an omelet. Stir-fry collard greens and different varieties of tomatoes for a delicious side dish.




Eggs are a very good source of high quality protein. Eggs also have many other ingredients to help improve your health, such as selenium, vitamin D and iron. The protein found in eggs helps to keep your muscle working well and strong. Not to mention, eggs have vitamins and minerals that are essential to healthy brain function. Enjoy a morning omelet with eggs and veggies for a healthy breakfast to start the day. Keep hard-boiled eggs on hand for a tasty snack.



Raspberries contain very powerful antioxidants such as gallic acid, Vitamin C, Vitamin K. These help fight against aging, cancers, diseases of the heart and circulatory system. Mix berries with almond milk and bananas to make a yummy smoothie or just add some whipped topping and nuts for a healthy treat.



Spinach is an extremely nutrient-rich vegetable. It contains high amounts of carotenoids, vitamin C, vitamin K, folic acid, iron and calcium. This leafy green has so many super health benefits such as reducing hypertension, helps with good eye health, supports weight loss, and improves sleep.  Toss spinach in all of your salads and pile it high on top of all of your burgers!


Sweet Potatoes

Start a healthier habits by buying sweet potatoes instead of regular potatoes.Sweet potatoes are full of fabulous vitamins and minerals such as fiber, copper, vitamin C, vitamin A, and potassium. Many would be happy to learn that studies show sweet potatoes help with weight loss, stabilizing blood sugars and promotes healthy vision. Bake your sweet potatoes and top them with cooked chicken breast, spinach, salsa or all the above!


Sunflower Seeds

The power of this tiny seed is amazing. The sunflower seed is linked to help with bone health, cholesterol, detoxification and improving cardiovascular health. Sunflower seeds are a good source of vitamin E, selenium and magnesium.  Spread toast with hummus or nut butter, then add raw or toasted sunflower seeds on top. Toss sunflower seeds into your energy balls recipe for extra nutrition.



Let's talk nuts! Walnuts contain good fats, such as monounsaturated and polyunsaturated fats and are also a good source of omega-3, zinc, calcium and iron. Eating walnuts have been shown to reduce risk of breast and prostate cancers. I enjoy adding walnuts to soups and salads for an extra crunch.


Take a trip to your local farmer's market or visit your grocery store's fruit and vegetable section. There are many nutrient-rich power foods you probably have never even heard of before.


Try something new. Research new recipes. Keep your body systems running top-notch with power foods that improve your health and make you feel better than ever before!  Tell us your power food favorites! Leave a comment.


Enjoy being Curly and Fit for Life,

Sabrina Tutt, Founder of Curly Girl Fitness

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