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9. Chicken breast = 25% RDA

Cashew butter

Chicken is a great source of protein and amino acids, but it’s also good for you because it contains high amounts of bone-building calcium in addition to magnesium. One study found that people who consumed dark chicken meat (including the skin) had higher levels of antioxidant activity in their blood compared to those who ate white meat only–the benefit was attributed to the presence of flavonoid compounds called anthocyanins, which are present only in dark meats like chicken thighs and turkey legs.

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