By Robert J. Matthews
Peanuts Nuts contain protein and dietary fiber, which are both healthful.
Nuts abound in beneficial lipids, including omega-6 and 3, and are rich in minerals and vitamins, including magnesium and vitamin E.
Beans abound in nutrients and antioxidants and are rich in protein (e.g., kidney and black beans).
Bean consumption can reduce the risk of cancer and diabetes and enhance cardiovascular health.
In addition to fiber and potassium, potatoes are rich in vitamins C and B6.
The absence of cholesterol and minerals in potatoes promotes cardiovascular health.
Brown rice aids digestion, reduces cholesterol, and is rich in fiber.
Brown rice's dietary fiber promotes satiety and inhibits the development of blood clotting.