3. White Beans
Next up are white beans, which is a really impressive food item. Just a cup of white beans gives you a pretty significant amount of some of the major nutrients that you will need throughout the day. For example, with a cup of white beans, you get 13% of the calcium that you need, around 25% of the potassium that you should be eating every day and 30% of the magnesium.
But these are also great for your blood pressure because they do not contain a lot of sodium and you can use white beans and so many different foods. Beans are simply one of the best foods out there and most people do not eat enough of them.
You can use white beans and soup, casseroles, chilis and all kinds of dishes. One of the most unique factors about this food is that it is one of the best sources of protein you can get besides meat which makes it especially good for vegetarians.