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Examples of some healthy foods

Amongst the foods we take daily, the majority contain nutrients our bodies need. The healthy foods however, are those that are the richest sources of many essential nutrients needed for optimal health and vitality. These foods promote your good health. Not only are these foods the most nutrient-dense, they are familiar, affordable items that provide great taste as well as exceptional sources of nutrients.

Apples - Flavonoids, fiber. May have activity against certain cancers (lung). Also may help maintain healthy cholesterol, neutralize free radicals and therefore may suppress cancer growth.

Beans - Flavonoids, folic acid, iron, potassium, zinc, fiber. Some experts believe beans are the perfect food.

Berries - All kinds of dark colored - Ellegic Acid, Vitamin C, and minerals. May protect the aging brain. (In one study blueberries were most effective.)

Blueberries - Strawberries and blueberries, improve short-term memory and improve balance and coordination.

Broccoli (also kale, Brussels sprouts, cauliflower) - Flavonoids, Isothiocyanates, Vitamin C, folate, fiber, and selenium. Anti-cancer properties. Protect against heart disease, stroke, cervical and prostate cancer.

Carrots and other bright yellow vegetables - Lutein, Beta carotene, Vitamin A (converted from carotenoids), Vitamin C, fiber. Protects eyes, lungs. (Cooking carrots may increase the potency of food nutrients.)

Fish: Oily (mackerel, salmon, sardines) - Vitamin B3 and B12, Essential fatty acids, selenium. Heart and brain protective. Lower the risk of heart disease by preventing blood platelets from clotting and sticking to artery walls.

Garlic - May be protective against development of artery disease. Possible infection fighter.

Ginger - Cancer fighting properties.

Grains (whole) - Lignans (phytoestrogens) Vitamin B, Selenium (important antioxidant mineral), fiber, folate. May help reduce the ability of cancer cells to invade healthy tissue. Fiber is important for maintaining proper bowel function. Fiber also makes you feel sated so you don't feel hungar as quickly. The recommended amount of whole grain is 25 to 35 grams a day.

Grapes and Red wine - Flavonoids, resveratrol, high amount of folic compounds that are antioxidants. Fights heart disease and cancer. Lower "bad" cholesterol and significantly improve arteries' capacity for blood flow.

Nuts (such as macadamia and walnuts) - Vitamin E, Vitamin B1, Essential fatty acids, folate, fiber Protects the heart and may help prevent stroke.

Oatmeal - fiber. Slows the absorption of carbohydrates and supplies the body with a constant flow of energy. The type of fiber it contains actually sticks to cholesterol in the blood and helps the body eliminate it.

Onions - Flavonoids, allium (organosulfurs) - May have activities against certain types of cancer (lung).

Oranges and orange juice - Monoterpenes, Vitamin C, folate, potassium, fiber. Many health benefits. Increases HDL levels. Reduce risk of hypertension and stroke.

Potatoes (Sweet) - Vitamins A, C, and E. Many health benefits.

Soy - Four ounces of tofu equals about eight to 13 grams of soy.
A soy burger contains about 18 grams of soy. Isoflavones (phytoestrogens), flavonoids, phytosterol, phytate, saponins. May have effects similar to estrogen, including maintaining bone and benefiting the heart. May also be protective against prostate cancer and possibly other cancers.

Spinach and other dark green leafy vegetables - Zeaxantin, Beta carotene, Vitamin C, folate, Vitamin A (converted from carotenoids). Protects lungs and brain.

Tea (Green tea has reported best benefits.) - Flavonoids. Cancer fighting properties, particularly in green tea. Black tea does not appear to have these particular benefits. Both black and green tea are protective to the heart and they help protect against stroke.

Tomatoes - Lycopene, Flavonoids, Vitamin C, biotin, minerals. Studies link consumption of tomatoes to reduction in prostate and other cancer. Infection fighters.


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