1. Lean Beef or Chicken-

Lean meats are rich in protein, the organic compound that makes up much of your skin, muscles, organs and bodily fluids. Your body requires adequate protein to build and repair cells, especially during childhood and pregnancy. Eating too much meat, especially fatty red meat, may cause your cholesterol to rise, but lean meats contain fewer harmful saturated fats.

2. Black Beans-

This super food is a very good source of cholesterol-lowering fiber, as are most other legumes. In addition to lowering cholesterol, their high fiber content prevents blood sugar levels from rising too rapidly after a meal, making these beans an especially good choice for individuals with diabetes, insulin resistance or hypoglycemia. When combined with whole grains such as brown rice, they provide virtually fat-free high quality protein.

3. Tuna- Protein-You always hear about eggs and various meats being a high source of protein, but what about fish? One of the nutritional highlights of tuna is its high protein content. How high in protein content? Try 23 grams in a serving size of three and a half ounces.Tuna can help you avoid the risk of having a stoke. A recent study has shown that adults who include one to four servings of fish as a part of their regular diet had a 27 percent lower risk of having an ischemic stroke. Five or more servings of fish per week reduced the risk of stroke to 30 percent.

4. Sardine-Sardines have an abundance of vitamins and minerals that promote a youthful, healthy skin tone and provide oxygen and moisture to tissues, The Sardine Diet reports. Sardines contain anti-oxidants that can prevent wrinkles, while omega-3 fatty acids can help improve skin tone and color.

Brain and Nervous systemVitamin B12 is associated with the healthy maintenance of the body's central nervous system. Those who do not obtain adequate supplies of Vitamin B-12 may have difficulty concentrating, suffer memory loss and experience mood alterations. Omega-3 fatty acids have also been associated with cognitive health and may help prevent degenerative brain diseases such as Alzheimer's. And of course, a good source of natural energy.