I won’t bore you with the vitamin and mineral supplements theory, it’s up to you to have them or not and there’s plenty to read  about on the net on this subject.
Instead, I would like to present you a few of the “nature’s wonder pills”.
The kind of food with so many nutrients packed in a small quantity.
So healthy and tasty,  one should enjoy them quite often.

 PEANUTS

Peanuts provide over 30 essential nutrients and phytonutrients. They’re a good source of many vitamins and minerals and contain 25% protein.
Roasted peanuts rival the antioxidant content of blackberries and strawberries, and are far richer in antioxidants than carrots or beets. Natural sources of fiber and with a very low glycaemic index, they have also the reputation to lower LDL cholesterol.
They are filling,  meaning hunger is tamed for much longer, and therefore fewer calories are consumed in the long-run.

 

But… there’s always a “but” with good food, isn’t it?
One serving of peanuts should be only a small handful or 2 tbsp of peanut butter.
This means around 200 Kcal. More than that is quite a lot!

RASPBERRIES

Rasberries are included by many among the world’ s healthiest foods. They have a low-glycemic index (so they fill well) and contain among the highest proportion of dietary fiber (20% fiber per total weight).

A portion of raspberries, a bowl, will bring you half of the Vitamin C needed. Raspberries contain a phytochemical, ellagic acid, believed to have anticancer properties.
New research rave about raspberries ketones, stating they’re able to block fat and carbs from being turned into extra pounds.
But don’t rush to buy ketone pills, which might be dangerous to your health, better eat the fruit.
If you buy frozen berries, look at the label and make sure sugar and additives are not added.

All in all, berries are a great source of antioxidants and should be a part of your recommended daily fruit portions as often as possible.
Try them with yogurt or kefir or cream, best dessert ever.

POP-CORN

Pop-corn is naturally high in fiber, minerals and antioxidants, low in calories and free of sugar.
A nice snack, provided you take care what brand you choose.
Sometimes large amounts of fat, sugar, and sodium are added which change it to junk food. Read the label before buying.

And keep this in mind: no more than a bowl, when you’re on diet.

 

 

BEANS

No diet can be imagined without the “magic” beans.
Beans are high in folate, potassium, magnesium and iron.
A serving of beans will help you feel full more quickly, because the rich fiber content fills your stomach and causes a slower rise in blood sugar. That should keep off hunger longer and give you a steady supply of energy.

Beans come with a nasty side effect, an embarrassing flatulence.
You can reduce this a lot through several cooking techniques:
– Change the water several times during the soaking and cooking process
– After soaking them overnight, change the water, rinse them well.
– Boil them on high heat in lots of water for 10 minutes and through away the resulting liquid. If you have sensible guts, repeat this.
– Combine the beans with legumes like carrots, celeriac and celery, bell peppers and especially tomatoes.
– Add herbs and spices, like thyme and caraway
– Eat them with toast, raw onion or leek and a pickle.
– Drink a small glass of liquor.

Don’t eat too much, they’re also packed with calories.
100 g cooked beans might bring you as much as 300 kcal.

Here’s one delicious quick recipe:

Tuna and Red Beans Salad
Put in a bowl some canned tuna fish, olive oil, scallion or leek cut in 1 inch chunks, a tbsp lemon juice or vinegar. Add a can of red beans or a can of chickpeas, drained and rinced. Toss gently. That’s all folks, enjoy.

And don’t forget, Nature’s pills are more effective if you keep moving!