Eggs
Eggs are celebrated for their high protein content, especially among vegetarians. A 50-gram hard-boiled egg contains 5.3 grams of fat, 1.6 grams of saturated fat, and a mere 78 calories. The yolk is a treasure trove of vitamin D and choline, supporting vital bodily functions from the liver to the brain.
A study conducted in 2018 on Chinese adults revealed that consuming up to one egg daily might reduce the risk of cardiovascular disease. This finding underscores eggs’ role in a heart-healthy diet, emphasizing their nutritional value beyond protein. [3]
Chia Seeds
Despite their small size, chia seeds pack a nutritional punch. A single-ounce serving delivers 8.5 grams of fat, predominantly omega-3 fatty acids, making them one of the leading plant-based sources of this essential nutrient. These little seeds can significantly reduce triglyceride levels in the blood and alleviate symptoms of rheumatoid arthritis.
Moreover, research has shown that adding chia seeds to a balanced diet can lower blood pressure in individuals with type 2 diabetes and hypertension. Beyond omega-3s, chia seeds are rich in antioxidants, fiber, protein, iron, and calcium, contributing to overall health and wellness. [4]
