Related to the peach, apricots are smaller and rich in beta carotene and fiber. You can find them fresh in North America from May through August. Eat foods like them fresh to benefit the most from their plentiful supply of vitamin C.
Avocados are a very satisfying and healthy fast that has proven to lower cholesterol by approx. 22 percent. A single avocado has more than half your daily fiber and 40% of your daily foliate which can reduce your risk of heart disease. Add these baby’s to your salad and increase the absorption of beta-carotene and other key nutrients up to 5x compared to salads without them.
Studies have shown organically grown raspberries are quite a bit higher in overall antioxidant retention than those grown non-organically. And completely ripe raspberries give the biggest benefit. Because of their antioxidant and anti-inflammatory phytonutrients, raspberries have long been known for their anti-cancer benefits. Probably the most exciting new area of raspberry research is the potential they have to improve the decrease of obesity!
Cantaloupe is a great source of vitamin A, and often overlooked as such. Also, the beta-carotene levels of cantaloupes have been shown to reach a count 30 times higher than fresh oranges! Consuming this delicious fruit has also recently been shown to lower the risk of metabolic syndrome.
Cranberries have great anti-cancer properties and are also known to help maintain healthy urinary tract function and reduce bladder infections. But what you might not have known about these little wonders is that they also do a better job in protecting our liver and cardiovascular system.
Probably the most convenient high energy low fat snack are raisins! Raisins are so easy to take along with you anywhere and they practically never go bad and they are available during anytime of the year.
Snacking on tomatoes has long been associated with heart health and helping to lower total cholesterol. The extracts of tomatoes have shown to help prevent the undesirable aggregation of platelet cells in the blood, which helps in lowering the risk of heart problems. Tomatoes have a great concentration of lycopene which is also good for healthy bones. Great antioxidant content is just another reason to include tomatoes in your diet.
You may not realize, but just a single lemon has more than 100% of a person’s daily need of vitamin C. They help boost one’s “good” HDL cholesterol and even strengthen bone density. Lemons contain citrus flavornoids which decrease the growth of cancer cells and are an anti-inflammatory. So add a slice of lemon to your green tea which has also been shown to help your body absorb the antioxidants by almost 80%.
The wonder onions is that they have a total polyphenol content higher than tomatoes, carrots and red bell peppers. The French onion has been shown to help in disease prevention. Also, several servings onions a week may statistically lower your risk of certain types of cancer. So pile them in your salad and sandwiches, the benefits of onions are great.
Fresh ginger is usually available throughout the year in your grocers produce section. Historically, ginger is known for helping quite efficiently to alleviate gastrointestinal distress. Modernly, research has shown that ginger has quite a few therapeutic properties including antioxidants that help to inhibit the creation of inflammatory compounds and effects. This also helps protect against colorectal cancer cell growth. So add that extra pizzazz to your side dishes by grating a little ginger or to your sautéed veggies by adding freshly minced ginger.
If you ate one regular size stalk of broccoli, you would have more than 200% of your daily vitamin K needs med as well as nearly 200% of your daily vitamin C requirements. Both of these nutrients are essential to healthy bone-building. This same serving amount also helps prevent several cancers. To get the most out of your broccoli’s vitamin C, use the microwave to cook it.
“I eats me spinach” says ol’ Popeye and that is why he is so strong and has good eye sight! Spinach contains lutein and zeaxanthin which are two very immune-boosting antioxidants great for healthy eyes. It is also one of the most effective cancer fighting veggies out there. Since it’s so healthy, and also flavorless, you can easily add spinach to smoothies.
Not only does garlic contain Allicin, an anti-inflammatory compound shown to assist in lowering cholersterol and blood pressure levels, garlic is also a very powerful disease righter which can discourage the growth of bacteria including E. coli. Garlic is like a natural anti-biotic. Just try not to overcook garlic as exposing it to high heat for more than 10 minutes can cause it to lose it’s essential nutrients.
Peanuts are a great source of monounsaturated fats that are a heart healthy fats. They also feature a host of other nutrients that have been shown to promote heart health. Research has additionally shown these little yummy nuts to be rich in antioxidants as many fruits are.
Besides the benefits of having live cultures in yogurt, preliminary studies have shown a connection with yogurt intake with a decreased appetite, improved immune system function, and enhanced bone support. However, the greatest impact of yogurt may well be the key role it plays on the improvement of the digestive tract
Wild caught salmon has great health benefits being that it is a great source of omega-3 fatty acids which are affiliated with the reduced risk of cancer, heart disease and depression. A small portion of salmon contains nearly 50% of your daily need of niacin which can protect against memory loss as well as Alzheimer’s disease . Our main suggestion is to opt for wild caught salmon over farm raised which will give you the best health benefit.