Avocados
Avocados may have a bad reputation for high
calories and fat. But most of the fat in this fruit (yes,
fruit) is monounsaturated, and avocados are packed
with nutrients. Avocados contain about 60 percent
more potassium than bananas and contain more
vitamin E (which helps prevent muscle damage and
reduces inflammation) than most other commonly
eaten fruits.
Bananas
About 120 calories, less than 20 grams of sugars and
contain 525 mg. of potassium. Potassium is one of the
body's most significant minerals, which is critical for
proper cellular and electrical functions. As an
electrolyte, potassium actually carries a tiny electrical
charge with it throughout the body. It regulates our
water and acid balance in both the blood and tissues.
It's one of the most important nutrients for normal
growth and building muscle.
Blueberries
The richest in antioxidants and also contain
anthocyanins (the phytochemical that fights
cancers). Blueberries have been found to help
promote a healthy urinary tract and night vision.
Rich in lutein and fiber, they also have been found
to reduce the risk of diabetes and circulatory
problems.
Broccoli
Part of broccoli's powerhouse protection is derived
from phytochemicals that appear to halt tumor growth
and give your immune system a boost. This veggie is
also high in vitamin C.
Dark Chocolate
Chocolate: Loaded with Polyphenols, antioxidants
that help the body's cells resist damage from free
radicals, which damage cell structure and are formed
in our normal body processes. Polyphenols can also
prevent cardiovascular disease as they minimize the
oxidation of low-density lipoprotein (LDL)
cholesterol, which is a major factor in the promotion
of coronary disease such as heart attack and stroke.
Polyphenols may even enhance the proliferation and
activation of the white blood cells that fight
infections and regulate other immune responses.
But not all chocolate is "super"! While chocolate
reportedly contains the highest levels of Polyphenols,
the amount varies by the type of chocolate. The
higher the amount of cocoa content, the higher the
amount of antioxidant.
Eggs
Complete protein in a low-calorie package. Rich in
many vitamins (including vitamin E), minerals and
micronutrients, like lecithin and lutein, that may
protect against eye disease and certain cancers.
Fatty Fish
Salmon and other cold-water fish, such as tuna,
sardines, mackerel, and halibut contain oils that are
rich in omega-3. This "good fat" will protect your
arteries against plaque build up and is effective in
lowering the "bad" cholesterol.
There is a note of caution with fish. Farmed salmon
has higher levels of chemical contaminate than wild,
but wild salmon is seasonal and far more costly.
Large fish, such as tuna and swordfish, should also
be consumed in limited quantities because they
contain higher levels of mercury than smaller fish.
Nuts
Nuts contain healthy monounsaturated fats, protein,
fiber and a host of vitamins and minerals, including
vitamin E, selenium and magnesium. Every nut has
its own particular nutritional strengths. Walnuts are
high in omega-3 fatty acids, while almonds are high
in linoleic acid (Omega-6).
Spinach
A major source of antioxidants Vitamin C, E and
beta-carotene (decreases risk of heart disease,
cataracts, and some cancers, boosts immunity and
slows the aging process). Ultra rich in iron, and
loaded with significant amounts of riboflavin, vitamin
K (to strengthen bones), dietary fiber and folate (can
reduce risk of heart disease). Frozen spinach has just
as much of these nutrients and is often less expensive
and easier to cook with. To retain more of the
nutrients, boil fresh spinach in just one cup of water
rather than the two that most recipes suggest.
Tomatoes
Rich in lycopene (reduces risk of prostate cancer) and
contain coumaric acid and chlorogenic acid that block
the effect of nitrosamines (which also cause some
cancers). Rich in vitamin A (fights eye disease),
vitamin C (aids the immune system) and potassium
which lowers blood pressure.
Water
8 glasses a day!!
Whole Grains
Whole-grain carbohydrates are a rich source of
antioxidants, vitamin B, folate and fiber. The
powerhouse vitamins and minerals and the hundreds
of phytochemicals in whole grains may help prevent
cancer, heart disease and birth defects. And fiber
helps lower cholesterol, may protect against certain
cancers, aids bowel function and decreases the risk
of type 2 diabetes.
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