The following are nutrient packed foods which belong on every grocery list.
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.
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.
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.
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 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.
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.
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.
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.
Green teas contain polyphenols, which may reduce heart disease, cancer and stroke risk. Green tea also contains vitamin C and increases metabolism.
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.
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.
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.
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.
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.
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%.
Loaded with Vitamins A and C, potassium, B vitamins, and fiber. Canned sweet potatoes are nearly as high in nutrients as those cooked fresh.
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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