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following are nutrient packed foods which belong on every grocery
list. |
*Click on a food below for a brief overview of its
primary nutrients and how they are beneficial. |
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Broccoli
A
1/2 cup serving of this cruciferous vegetable contains vitamins
C, A, beta carotene, folic acid (great for pregnant moms), B6 and
fiber.
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Carrots
Two medium
carrots every other day provide enough beta carotene to reduce stroke
risk by half for men who already have symptoms of heart disease. Few
nutrients are lost by cooking carrots, and they are easier to digest
when cooked. |
Spinach
A 1/2 cup
of uncooked spinach contains ample fiber, vitamins A and C, folic
acid, and iron. Spinach also contains magnesium which helps control
cancer, reduces heart disease and stroke risk, and blocks free radicals.
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Mushrooms
Shiitakes,
maitake, reishi or other exotic mushrooms contain beta-glucan, which
stimulates immune function and inhibits tumor growth. Mushrooms have
been found to have anticancer and antiviral effects and anticholesterol
powers. If you still need more reasons to include mushrooms in your
diet, they also contain fiber, iron, riboflavin, folate, vitamin C,
potassium, and niacin. |
Tomatoes
Tomatoes
contain an antioxidant called lycopene (also gives them the classic
red color), which is more potent than vitamin C. Lycopene stimulates
immune function and may slow degenerative diseases. Studies have shown
that women with high levels of lycopene in their blood were less likely
to develop precancerous signs of cervical cancer and men who consume
lycopene are half as likely to suffer a heart attack. This powerful
antioxidant comes from fresh and canned tomatoes, purees and sauces.
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Kiwis
Contain
high amounts of enzymes that help combat many common health problems,
including autoimmune diseases, allergies, and cancer. This tasty fruit
is also a good source of fiber and vitamin C. |
Bananas
This favorite
fruit is rich in magnesium (which helps protect the circulatory system),
potassium, and slowly-absorbed sugars. They are also a good source
of the soluble fiber pectin and high in B6, vitamin C, potassium,
and fiber.
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Garlic
Has the
ability to lower cholesterol and blood pressure, is a mild antibiotic
and a digestive aid. Research is beginning to show that garlic may
contain chemicals capable of destroying cancer cells. |
Tea
Green teas
contain polyphenols, which may reduce heart disease, cancer and stroke
risk. Green tea also contains vitamin C and increases metabolism. |
Beans
Beans are
very high in protein and complex carbohydrates, and contain both soluble
and insoluble fiber (suppressing your appetite for hours). They're
also high in iron, folic acid, B vitamins, phytochemicals
and protease inhibitors which may help prevent cancer.
Vitamin C rich foods help boost the absorption of the iron in beans.
Canned beans often contain salt, rinsing them before cooking will
help decrease the salt content. |
Soybeans & Tofu
Studies
have shown that people who regularly eat soy products have reduced
risk of prostate, colon, lung, rectal and stomach cancers.
Soy products
lower "bad" LDL cholesterol levels in the bloodstream, which
reduces heart disease risk. Soy protein products, including tofu,
miso and tempeh, contain phytoestrogens (called isoflavones) that
slow the proliferation of various cancers, help reduce menopausal
symptoms and even offer some protection against osteoporosis. Firm
tofu is slightly higher in vitamins, minerals, and protein. Consuming
foods rich in vitamin C will enhance the absorption of iron present
in tofu. |
Salmon or Bluefin tuna
These fish
are an excellent source of omega-3 oils, which help fight heart disease.
They also contain calcium, magnesium, protein and B vitamins. Research
is also showing that omega-3 oils may lower high blood levels of triglcerides,
reduce cholesterol, and reduce blood clotting (a major cause of heart
attacks). Never deep fry fish, as this will destroy these beneficial
fatty acids. If you dislike fish try flaxseed oil or fish oil capsules.
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Oatmeal
High in
fiber (both soluble and insoluble), which lowers cholesterol and blood
pressure and may reduce the risk of colon cancer. Also contains thiamin,
magnesium, iron and zinc. |
Cantaloupe
One quarter
of a cantaloupe gives most people their daily quotient of both vitamins
C and A. Also a good source of folate, potassium, B vitamins and fiber. |
Oranges
Rich in
Vitamin C, folic acid and fiber, and some calcium (7% RDA). Citrus
fruits are full of antioxidants. By eating an orange with your meal
you can boost your absorption of iron from plant foods by as much
as 400%. |
Sweet Potato
Loaded with
Vitamins A and C, potassium, B vitamins, and fiber. Canned sweet potatoes
are nearly as high in nutrients as those cooked fresh. |
Whole-grain Bread
Higher in
fiber and has about a dozen vitamins and minerals that white bread
doesn't. Check packages and find a bread with high fiber. |
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