FIBER
Technically, fiber’s not nutrient, since it passes through the body undigested. But eating fiber substantially reduces cholesterol and may help lower blood pressure. A high-fiber diet may lower your risk of colon cancer (the third most common kind for men) and can control sugar levels in diabetics. Fiber may even help you lose weight by filling you up without a lot of calories. Two medium-sized apples will give you 14 of the recommended 18 to 35 daily grams of dietary fiber you need. You also get fiber from whole-grain breads and breakfast cereals, brown rice, strawberries, pears and vegetables, especially one with edible stalks and stems such as broccoli and carrots.