Nutrition foods

 Slice them onto sandwiches or into salads, or put them in any recipe that could use a more toothsome texture.

. Sweet potatoes can also give body to stews and a sweet flavor to lasagnas and other casseroles.

Like other legumes, peanuts are packed with the protein your body needs to build and repair muscle. Like yogurt, kefir contains probiotics, which not only aid digestion but may also help manage symptoms of IBS or Crohn's disease. Or try blending beans with spices for great spreads or dips.

Smooth, creamy, and extra-thick, Greek yogurt is a great source of protein, potassium, and calcium and is also an important source of probiotics.

The nutrients in yogurt help build strong bones, aid digestion, and keep your immune system going strong. More than just juicy and sweet, strawberries also pack 160% of your daily vitamin C inside that succulent scarlet skin.

Strawberries are a great source for digestion-boosting fiber, for vitamin C, which helps keep teeth and gums in good condition, and for flavonoids, which may improve mental function and fight breast and prostate cancer.

Fresh or frozen, strawberries "are a nutrition powerhouse," Grotto says, so add them to a summer salad, make a succulent fruit salsa, or drizzle ripe, ruby-red strawberries with a bit of dark chocolate for a healthier alternative to cake.

Mushrooms don't just add flavor to a stir-fry; they're also low in calories and an excellent source of the cancer-fighting mineral, selenium.

Additionally, these humble plants are the highest vegetarian source of vitamin D and they're high in copper and potassium, nutrients needed for normal heart rhythm, nerve function, and red blood cell production.

Mushrooms cook in a flash and pair equally well with vegetarian, vegan, or meaty meals. In a perfect world, everything we eat would taste delicious, be super-convenient, and offer plenty of nutritional benefits. Along with having less watery whey than regular yogurt -- which helps make the Greek variety super-thick -- Greek yogurt also has less sodium and fewer carbs than regular yogurt and packs twice the protein.

Use plain nonfat Greek yogurt as a base for salad dressings, dips, and smoothies, suggests Evers, or try topping soups, stews, nachos, or chili with it. If you like your yogurt sweet, add a teaspoon of jam and sprinkle in some nuts or seeds and you've got a quick, healthy on-the-go breakfast.

One of the most nutritious vegetables you can eat -- especially if you leave the skins on -- sweet potatoes are rich in heart-healthy potassium and vision-boosting vitamin A. But do such foods exist in the real world?

They certainly do -- and hard-to-find specialty foods need not apply. Fat- and cholesterol-free, sweet potatoes also have a rich, sugary flavor while still being low in calories.

Cubed sweet potatoes cook up quickly in the microwave, or you can toss them with a bit of oil and seasonings and roast them in the oven. The nutrients in peanuts possibly may lower your risk for cardiovascular disease, type 2 diabetes, and metabolic syndrome.

Eat peanuts with their thin red skins on, suggests David Grotto, RD, author of 101 Foods That Could Save Your Life!, and you'll get the same antioxidants you find in wine and chocolate.

Kefir is a fermented drink usually made with cow, goat, or sheep's milk, though it can also be made from rice, coconut, or soy milk.

Described by some as a mildly carbonated liquid yogurt, kefir is rich in calcium and protein and is also "a good source of magnesium, riboflavin, folate, and B12," says Grotto. They also contain mono- and polyunsaturated fats, important for heart health. These 10 nutritionists' favorites are versatile and delicious, and most can be prepared in a flash.

Calypso, scarlet, black turtle, cranberry -- even the variety names of this delicious food are pretty cool.

They’re such a nutrient dynamo that beans are the only food recognized in two food groups, vegetables and proteins, says Connie Evers, RD, author of How to Teach Nutrition to Kids.

Beans are high in low-fat protein, packed with fiber, and contain a host of nutrients and phytonutrients, the combination of which may help guard against diabetes, cardiovascular disease, and some cancers while also building and repairing muscle.

Add beans to soups, stews, and chili. Sprinkle them in salads, and add them to burritos or scrambled eggs. These probiotics may also treat or prevent vaginal or urinary infections in women.

Kefir can be a nutritious, drinkable breakfast or quick, filling snack, but you can also blend it in smoothies and shakes or add it to soups, breads, and other baked goods.

Strawberries may be the favorite fruit of summer.You can even substitute pistachios for pine nuts or walnuts in your next homemade pesto. They also contain good-for-you fats, vitamins like thiamin, B6, and E as well as potassium, magnesium, and fiber -- one nutrient many of us just don't get enough of.

These tasty nuts also provide antioxidants, which help fight cell-damaging free radicals, and some research suggests they may even play a role in reducing the risk of type 2 diabetes and heart disease.

Add pistachios to stir-fries, salads, or cooked vegetables or as part of a trail mix with whole-grain cereal and dried fruit, suggests Zied. Pistachios aren't just delicious.