7. Liver

Liver Meat

Adding liver to your diet 1-2 times each week can provide many essential nutrients. An 81-gram slice of this organ meat provides more than 100% of your daily requirements of vitamin A, riboflavin, vitamin B12, and copper. Other vital nutrients in liver are protein, thiamin, vitamin B6, folate, iron, phosphorus, zinc, and selenium. Allrecipes has a recipe for Absolute Best Liver and Onions using liver, milk, Vidalia onions, flour, and butter. Meanwhile, Food Network has a recipe for Smothered Liver. To make this dish, you will first prepare a marinade of sherry wine vinegar, Worcestershire sauce, mustard, and garlic.

6. Red Bell Peppers

red bell peppers

Colorful bell peppers are packed with vitamins, fiber, and antioxidants. The red bell pepper, with its rich red hue, is the highest in carotenoids and vitamin C. One cup of chopped, raw, red sweet peppers contains over 300% of your daily value of vitamin C. Other nutrients included in this crunchy vegetable are vitamin A, vitamin E, potassium, and manganese. The American Heart Association provides a recipe for Stuffed Peppers using onion, brown rice, tomatoes, garlic, and lean, ground turkey.

5. Salmon or Sardines


Sardines and salmon are rich in the omega-3 fatty acids essential for lowering cholesterol and maintaining good heart health. Furthermore, a 154-gram serving of wild-caught Atlantic salmon provides a high dose of niacin, vitamin B6, vitamin B12, and selenium. Meanwhile, one cup of bone-in, canned Atlantic sardines contains over 100% of your daily value of vitamin D, vitamin B12, and selenium. If you are wondering how to eat sardines, you may enjoy Bon Appetit’s recipe for Spicy Marinated Vegetables and Sardines on Toast. This recipe calls for carrots, shallots, a serrano chili pepper, and radishes.



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