2. Brown Rice
When you choose brown rice over white, approximately two thirds of its nutrients – including almost all the B vitamins, antioxidants, phosphorus, and magnesium found in the germ and bran – get on your plate. Avoid white rice and buy brown instead. Try out its varieties and pick your favorite. Besides jasmine and basmati there are black and red types of brown rice. All of the mentioned are healthy and contain lots of antioxidants, folate and niacin.