Listed below are some of these amazing foods and the nutritional benefits they provide.
-Blueberries: These “super” berries are so full of anti-oxidants that they actually rank number one in the world of anti-oxidants! They are an excellent source of Vitamin C, Vitamin E, Vitamin A, B complex, iron, and Ellagic Acid and Anthocyanin. Blueberries can help prevent certain types of cancer, dissolve bad cholesterol, strengthen the cardiac muscles, boost the body’s immune system and prevent infections.
-Yogurt: A powerhouse of goodness for your body, it is an excellent source of calcium, protein, and Vitamin B12. It boosts the body’s immune system and reduces the risk for certain types of cancer. Yogurt contains “good” bacteria that help to digest food, provide relief from vaginal infections, and prevent stomach infections.
-Whole grains: Due to the high fiber content, B vitamins, magnesium, iron, and disease-fighting anti-oxidants in whole grains, a diet rich in whole grains reduces the risk of diabetes, heart disease, and certain types of cancer. Add oatmeal, whole grain breads, pastas, and brown rice to your diet.
-Beans: A complex carbohydrate that is rich in fiber, folic acid, protein, calcium and iron, beans can lower cholesterol levels, balance blood glucose levels in diabetics and reduce the risk of certain types of cancer. Dried beans provide the most nutrients. Best choices are red beans, kidney beans, black beans, and pinto beans.
-Citrus fruit: These acid fruits are the healthiest, most detoxifying fruits. They contain a plethora of nutrients that help to support the immune system, prevent free radical damage to the body’s cells, reduce the risk of heart disease, stroke, and lowers bad cholesterol. Best choices are grapefruit, oranges, tangerines, lemons and limes.
-Garlic: The oldest known medicinal plant, garlic’s powerful healing properties reduce the risk of heart disease and certain types of cancer, enhances the immune system, lowers blood pressure, and improves digestion. Garlic helps to prevent blood clots from forming, reducing the risk of strokes, and improves hardening of the arteries.
-Salmon: An excellent source of omega-3 essential fatty acids, protein, B vitamins, and selenium, salmon reduces bad cholesterol, helps prevent coronary heart disease, lowers blood pressure, and promotes healthy weight loss.
-Broccoli: Full of phytochemicals, anti-oxidants, fiber, Vitamin C, Vitamin A and calcium, broccoli detoxifies the liver, boosts the body’s immune system, and reduces the risk of many types of cancer. Ounce for ounce, broccoli has more Vitamin C than an orange, as much calcium as a whole glass of milk, more fiber than a slice of whole grain bread and is the richest source of Vitamin A available.
-Soy: Containing protein, fiber, B vitamins, essential omega-3 fatty acids, zinc, and iron, whole soy foods are a healthier alternative than meats and other animal products due to their lack of cholesterol and unhealthy saturated fats. They alleviate menopause symptoms, reduce the risk of breast cancer, and provide all the amino acids necessary for the body to stay healthy. Soy foods are miso, tofu, tempeh, soy milk and garbanzo beans.
-Nuts: High in unsaturated fat (the healthy fat), nuts actually reduce the risk of heart disease and certain types of cancer, and keep skin and hair healthy. Nuts contain fiber, vegetable protein, potassium, magnesium, folic acid and Vitamin E. Good choices are walnuts, Brazil nuts, almonds, peanuts, sunflower seeds, sesame seeds, and flax seeds.
-Sweet potatoes: An excellent source of beta-carotene, Vitamin C, copper, fiber, potassium, and iron, the sweet potato eliminates free radicals in the body, reduces the risk of heart disease and certain types of cancer, helps regulate high blood pressure and anemia, and protects against rheumatoid arthritis.
Including as many of these foods as possible to your daily diet will help you maintain a healthy weight, feel better, and strengthen your body’s ability to fight sickness and diseases.
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