Joy Onuorah

There are several health benefits of low fat foods. Here are 13 low-fat foods that are good for your health:

Leafy greens

Leafy greens contain virtually no fat and are loaded with beneficial minerals and vitamins, including calcium, potassium, folate and vitamins A and K.

Common leafy greens include;

• Kale
• Spinach
• Arugula
• Collard greens
• Swiss chard
• Romaine lettuce

Fresh leafy greens can be added to salads or smoothies.

Fruits

Fruits are an excellent option if you’re looking for a sweet, low-fat snack. Almost all fruits are low in fat and high in vitamins, minerals and fiber.

Fruits can be enjoyed fresh, dried or cooked. Try adding them to smoothies and salads or eating them with various dips.

Beans and legumes

Beans and legumes are low in fat and packed with protein and fiber. Research shows that diets high in beans and legumes may reduce blood pressure and cholesterol, as well as aid weight loss and blood sugar management.

Sweet potatoes

The sweet potato is a low-fat root vegetable packed with vitamins A and C. It’s also high in beta-carotene, an antioxidant which may reduce your risk of certain eye conditions.

Cruciferous vegetatbles

Cruciferous vegetables are low in fat and high in sulfur-containing substances known as glucosinolates, which may have anti-cancer effects.

Common Cruciferous vegetables include:

• Broccoli
• Cauliflower
• Brussels sprouts
• Cabbage
• Bok choy
• Turnips

Mushrooms

Mushrooms are fungi that contain plenty of vitamins and minerals, plus a unique, anti-inflammatory compound called ergothioneine. They may have immune-enhancing and cancer-fighting effects.

Common edible mushrooms include:

• White button
• Crimini
• Portabella
• Shiitake
• Oyster

Garlic

Garlic is commonly used in cooking and for medicinal purposes. Research suggests that the active compounds in garlic may help enhance your immune system and reduce blood pressure and cholesterol.

White lean fish

White, lean fish are an excellent low-fat source of high-quality protein. They also contain high amounts of vitamin B12, phosphorus, selenium and niacin.

White, lean fish includes haddock, cod, perch and pollock.

Chicken breast

The breast is the leanest part of the chicken and provides an impressive amount of protein per serving. Each serving also offers high amounts of niacin, vitamin B6, selenium and phosphorus.

Low-fat dairy

Fortified low-fat milk is an abundant source of vitamin D and calcium, which are essential for bone health. Additionally, some low-fat yogurts contain probiotics that boost your gut health.

Egg white

Egg whites are also low in calories and a good source of high-quality protein, making them an ideal option to curb fat and calories from your diet.