Apricots- Have Beta- carotene in them, which helps prevent free- radical damage and protect the eyes. The body also turns beta- carotene into vitamin A, which may help ward off some cancers, especially of the skin. When an Apricot starts turning soft it loses its nutrients.
Avocados- Have Oleic acid in them, a unsaturated fat that helps lower cholesterol and raise levels of HDL. Avocados are also a good dose of fiber.
Raspberries- Have Ellagic acid, which helps stall cancer- cell growth. These berries are also packed with vitamin C and our high in fiber, which helps prevent high cholesterol and heart disease.
Cantaloupe- Is packed with Vitamin C and beta-carotene, both powerful antioxidants that help protect cells from free- radical damage. Half a melon has almost twice as much potassium then a banana, which helps lower blood pressure.
Cranberry Juice- Helps fight bladder infections by preventing harmful bacteria from growing.
Tomatoes- Has Lycopene one of the strongest carotenoids, acts as an antioxidant. Research shows that tomatoes may cut the risk of a bladder, stomach and colon cancers in half if eaten daily. If you eat fresh and drizzle with olive oil, because lycopene is best absorbed when eaten with a little fat.
Raisins- Are a great source of Iron, which helps with the blood transport oxygen and which many women are short on. Eat especially during your period.
Figs- A good source of potassium and fiber, figs also contain vitamin B6 which is responsible for producing mood- boosting serotonin, lowering cholesterol and preventing water retention. The pill depletes B6, so if you use this method of birth control, make sure to get extra B6 in your diet.
Papaya- Papayas may be very helpful for the prevention of atherosclerosis and diabetic heart disease. They are an excellent source of vitamin C, Vitamin E and Vitamin A, three powerful antioxidants. They are suppose to prevent colon cancer, lower inflammation and to improve healing from burns. This fruit is a choice for preventing such illness as recurrent ear infections, colds and flu. If you or someone you know is a smoker, then eating vitamin A rich foods, such as papaya is a healthy choice and may save your life.
Bananas- Are rich in Vitamin B6 and they are a good source of fiber, vitamin C, magnesium and potassium. Lack of B6 in your diet can cause weakness, irritability, and insomnia. The potassium found in bananas helps to regulate blood pressure and may reduce the risk of high blood pressure and stroke.
Coconut- Is known to boost energy and endurance, enhancing physical and athletic performance. They increase the metabolic rate of the body, which means that energy is consumed faster and excess body weight is burned off. It also contains a PH that is good for your skin, supporting the natural chemical balance of the skin. It softens skin and helps relieve dryness and flaking. It can prevent wrinkles, sagging skin and age spots.
Rhubarb- Is regarded as a fruit, but botanically it is a vegetable. It is known to relive hot flashes in prementopausal women. It is also rich in potassium, vitamin C and dietary fiber.
Goji berries- Hailed as the new superfood, goji a himalayan berry has inspired a surge of interest for its use in treating diabetes, hypertension, malaria, fever, cancer and other ailments. Goji berries pack more vitamin C then some oranges and more beta-carotene then carrots.
Lemons and Limes- Limonene, furocoumarins and vitamin C, all of which help prevent cancer. Squeeze over salads, fish, beans and vegetables for fat free flavor.
Onions- Have Quercetin in them, which is one of the most powerful flavonoids( natural plant antioxidants). Studies show it helps protect against cancer.
Artichokes- These odd vegetable contains silymarin, and antioxidant that helps prevent skin cancer, plus fiber to help control cholesterol.
Ginger- Contains gingerols may help reduce queasiness, other compounds may help ward off migraines and arthritis pain blocking inflammation-causing prostaglandins. It is also knows as one of the best foods you can eat, especially when you have a cold.
Broccoli- Contains indole-3-carbinol and sulforaphane, which helps protect against breast cancer. It also has a lot of vitamin C and beta- crotene. Don't over cook broccoli to preserve phytonutrients steam lightly.
Spinach- Contains Lutein and zeaxanthin, carotenoids that help fend off macular degeneration, a major cause of blindness in older people. Plus studies shoe this green fountain of youth may help reverse some signs of aging.
Bok Choy- Contains Brassinin, which some research suggest may help revert breast tumours, plus indoles and isothiocyanates, which lower levels of estrogen, make this vegetable a double barrelled weeping against breast cancer.
Squash( butternut, pumpkin, acorn) Winter squash has huge amounts of vitamin C and beta- carotene, which may help protect against endometrial cancer.
Arugula- Has Phenethyl isothiocyanate, which along with beta- crotene and vitamins C and E, may help keep cancer cells at bay.
Garlic- The sulphur compounds that give garlic its pungent flavour can also lower LDL("bad') Cholesterol, lower blood pressure and even reduce your risk of stomach and colon cancer. Bake a whole head for 15-20 minutes, until soft and spread of bread instead of butter.
Quinoa- Has way more protein then any other grain, plus iron, riboflavin and magnesium.
Lentils- Contains Isoflavones, which may inhibit oestrogen-promoted breast cancers, plus fibber for heart health and an impressive 9 grams of protein per half cup.
Bulgur- High in fibber and protein, and low in fat and calories. Bulgur is extremely beneficial to the digestive system and can help avoid constipation, heart disease and cancer. A cup of bulgur has fewer calories, less fat, and more then twice the fibber of brown rice.
Peanuts- Studies show that peanuts or other nuts( which contain mostly unsaturated " good" fats) can lower your heart- disease risk by over 20 percent. Keep a pack in your purse, gym bag or backpack for a protein- packed post workout nosh or an afternoon pick me up, that will satisfy you until supper.
Pumkin seeds- Has been treasured by American aboriginal people for its dietary and medicinal properties. Of all the nuts and seeds typically consumed as snacks, pumpkin seeds are among the leaders of phytosterols, a naturally occurring compound with an established reputation for cholesterol- lowering properties. These seeds provide a healthy dose of omega-3 and omega-6 fatty acids and is a good source of minerals, including phosphorus, magnesium, zinc, making it one of the most nutritious and flavourful seeds around.
Flax seeds- It has been discovered that the omega- 3 gat and high fibber in flax may play a role in the fight against diabetes. A study shows that participants who ate flaxseed bread had blood sugar levels 28% lower an hour after eating then their counterparts who ate bread made with wheat flour. Flax is also a cancer fighting agent.
Yogurt- Bacteria in active- culture yogurt helps prevent yeast infections, calcium strengthens bones. If you are lactose intolerant, never fear, yogurt should not bother your tummy.
Shelfish (Clams, Mussels)- Filled with Vitamin B12 to support nerve and brain function, plus iron and hard-to-get minerals like magnesium and potassium.
Salmon- Cold water fish like Salmon, Mackerel and tuna are the best sources of omega-2 fatty acids, which help reduce the risk of cardiac disease.
Crab- A great source of vitamin B12 and immunity- boosting zinc. A 3- ounce portion has
Tumeric- May ease aches and inflammation. In Ayurveda ( the tarditional medicine of India), this herb has been used for thousands of years to treat arthritis and other ailments. Some suggest that turmeric may help relieve some symptoms of rheumatoid arthritis.
Cinnamon- Studies show that half a teaspoon of cinnamon a day lowers the cholesterol. It has an ant-clotting effect on blood. Half a teaspoon of cinnamon and 1 tablespoon of honey is good for helping with arthritis. In traditional medicine, cinnamon has been used for digestive ailments such as indigestion, gas, bloating, upset stomach and diarrhea. It also has a mild anti-inflammatory effect and helps slow the spoiling of food.
Green tea- Dating back more then 4000 years. Green tea is good for boosting energy, mental clarity, lifts your mood, eases digestion, improves skin texture, boosts immune function, reduces risk of cancer, lowers blood pressure, stabilizes blood sugar, reduces total cholesterol and LDL cholesterol, increases HDL cholesterol, and promotes weight loss.
Lemon honey ginger tea- A healthy tea to prevent colds and get rid of colds is a " Lemon, Ginger and Honey tea". Slice a 2 or 3 inch piece of ginnier into thin strips with no bark left on it. A big teaspoon of honey and a good squeeze of lemon.
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