Protein is a crucial macronutrient needed for muscle repair, hormone production, and overall body function. While many people think of meat when they hear “protein,” there are plenty of healthy, lean options that offer additional benefits.

Eggs, fish, beans, lentils, tofu, and lean poultry are excellent sources of high-quality protein. Fish like salmon and sardines also provide omega-3 fatty acids, which support heart and brain health. Plant-based proteins like lentils and chickpeas are rich in fiber and can help lower cholesterol.

Protein helps build and repair tissues, maintain muscle mass, and support a healthy metabolism. It’s also the most satiating macronutrient, meaning it keeps you feeling full longer—great for weight management.

Choosing healthier proteins and avoiding processed meats can reduce the risk of diseases such as heart disease and colon cancer. It’s also important to balance protein intake with other food groups, including whole grains, vegetables, and healthy fats.

Try adding beans to soups, grilling fish for dinner, or using Greek yogurt as a high-protein snack. Variety is key, and mixing plant and animal protein sources can help you meet your nutritional needs in a healthful way.

Berries like blueberries, strawberries, raspberries, and blackberries are small but mighty when it comes to nutrition. These fruits are packed with antioxidants, fiber, and essential vitamins.

One of the standout features of berries is their high antioxidant content. Antioxidants such as anthocyanins and vitamin C help protect the body from oxidative stress and inflammation. This can lower the risk of chronic diseases, including heart disease, cancer, and neurodegenerative conditions.

Berries are also excellent for managing blood sugar. Despite their sweet taste, they have a low glycemic index and are high in fiber, which helps slow the absorption of sugar into the bloodstream.

These fruits are rich in vitamin C, which supports immune health and skin repair. They also provide manganese and other nutrients that aid in metabolism and bone development.

Berries make a perfect snack or addition to meals. Add them to oatmeal, yogurt, or salads, or eat them on their own. Frozen berries are just as nutritious and can be used in smoothies or desserts.

Regularly consuming berries can boost brain health, support digestion, and protect your body from aging and disease.

Avocados are a unique fruit known for their creamy texture and rich flavor. Unlike most fruits, avocados are high in healthy fats—specifically monounsaturated fats—that are good for your heart.

Monounsaturated fats help lower bad cholesterol levels (LDL) and increase good cholesterol (HDL). This can reduce the risk of heart disease and support overall cardiovascular health. Avocados are also high in potassium, which helps regulate blood pressure.

In addition to healthy fats, avocados provide fiber, vitamin E, vitamin K, and folate. The combination of healthy fats and fiber makes them excellent for weight management. They help keep you full and satisfied, reducing the likelihood of snacking on less healthy options.

Avocados are also good for your skin and brain. The vitamin E and antioxidants protect skin cells and support cognitive function.

You can enjoy avocados in many ways: spread on toast, blended into smoothies, added to salads, or used in guacamole. Even using avocado as a substitute for butter in baking can make your favorite recipes healthier.