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Healthy Foods (F+V)

Exercise and Wellness, nutrients in food

Bananas May help lower blood pressure. Contains lots of potassium. Also rich in vitamin B6 which is essential in maintaining a strong immune system.
Barley Full of beta glucans, a type of soluble fiber that can lower risk of heart disease by reducing levels of artery-clogging LDL (low-density lipo-proteins). Best if "unpearled"--unprocessed and high in fiber.
Beef (lean) May help ward off infections and protect against cellular damage that can lead to cancer. Is an excellent source of niacin, which may prevent cancerous changes, and zinc, an immune-strengthener.
Black beans Full of soluble fiber which helps lower LDL (low-density lipo-proteins) and reduce blood pressure. Also helps keep blood sugar levels on an even keel, staving off hunger and reducing the need for insulin among diabetics.
Bran cereal When high in wheat bran, can be a great source of cancer-fighting insoluble fiber, which increases stool bulk and speed of elimination (the faster toxins move through your bowels, the lower the risk of colo-rectal cancer). Needs at least 5g of fiber/serv.
Broccoli Has plenty of cancer-fighting fiber, beta carotene and vitamin C, plus boron, bone-building calcium, chromium, folic acid, and potassium.
Brown rice Contains oryzanol, which can reduce LDL. Rice bran found in it may lower cholesterol. Contains copper, magnesium, niacin, thiamine, vitamins B6 and E, which can strengthen immune system reduce the risk of heart disease and cataracts, and zinc.
Cabbage Member of the cruciferous family of cancer-fighting vegetables, its anti-cancer key may be the presence of indoles, one of which may help prevent breast cancer.
Cantaloupe Full of beta carotene, fiber, folate potassium, and vitamins B6 and C. Carotene's anti-cancer effect may protect against oral cancers as well as cancers of the cervix, stomach, and uterus.
Carrots Best for their high beta carotene content. In a recent study, women who ate five or more servings of carrots a week were 68% less likely to suffer a stroke than those eating one or fewer carrots a month.
Figs High in fiber, magnesium, potassium, and vitamin C. Contains fruit fiber, which is linked to reduced systolic blood pressure (pressure during heart's contractions). All fiber is associated with reduced diastolic blood pressure (pressure during relaxation)
Fish Contains omega-3 fatty acids in its oils, known for lowering blood fats, especially triglycerides. Also help reduce blood pressure and may ease arthritis symptoms. Anchovies, bluefish, herring, lake trout, mackerel, salmon, and sardines have the most.
Garlic Research suggests it helps protect against heart disease and stroke. May also lower blood pressure. Contains allylic sulfides, which may detoxify carcinogens. Also has been linked to lower rates of stomach cancer.
Ginger May be a natural diet aid, possibly boosting the rate at which the body burns calories. Also a natural antioxidant.
Grapes A great source of boron, a mineral that may help ward off osteoporosis.
Kale Another boon against heart disease, this vegetable is especially rich in beta carotene, calcium, copper, fiber, manganese, potassium, and vitamins B6 and C.
Kiwi fruit Chock-full of cancer-fighting fiber and vitamin C
Lentils A powerhouse of nutrients, especially B vitamins which may help protect against heart attacks. Also high in fiber, minerals such as iron and immune-boosting copper, manganese and zinc, and protein.
Mango Brimming with beta carotene, copper, and vitamin B6 and C.
Miso A soybean paste, used to season soups and sauces, that contains isoflavones which may protect against breast cancer.
Nuts Help your heart. A study found that adults on a low-fat diet who ate 2 ounces of walnuts five or more times a week lowered their total cholesterol by 12%, double that of those who didn't eat walnuts.
Oats Good for lower LDL (low-density lipo-protein) cholesterol. Recent studies suggest eating 3 grams of soluble fiber a day, the amount in a large bowl of 100% of this grain's cereal can cut LDL cholesterol by 5% in 6 weeks.
Olive oil The richest in mono-unsaturated fats, which may lower blood cholesterol. Recent study found that LDL (low-density lipo-protein) cholesterol can be cut by some 7 percent by substituting this for margarine--more if replacing butter.
Orange juice This classic source of vitamin C also contains folic acid, which helps prevent birth defects and may protect against cervical cancer.
Pears A super source of fiber, which, when combined with a low-fat diet, can lessen the risk of developing polyps in the colon, a precursor to cancer. Also provide boron, potassium, and vitamin C.
Prunes Are constipation relievers because of their fiber and sorbitol, a natural sugar. Also contain boron and vitamins A and E.
Pumpkin Very high in carotene, just like its winter squash cousins, butternut and hubbard. All are fiber rich.
Red bell peppers A better anti-cancer pick than their green versions because they contain extra carotenes. Also supply more potassium and vitamin C.
Skim milk The best source of bone-building calcium and riboflavin, a B vitamin that helps maintain energy.
Spinach A powerhouse of antioxidants and nutrients. Its particularly rich in folic acid, which may protect against cervica dysplasia, a condition that precedes cervical cancer.
Strawberries Contain more vitamin C and fiber than most fruits, including oranges. Also contain ellagic acid, a natural cancer-fighting chemical.
Sunflower seeds Similar to nuts in polyunsaturated fat content, but with much more vitamin E.
Sweet potatoes Pack twice as much fiber and significantly more beta carotene than their white or red counterparts.
Tea Many studies describe the chemicals it contains as possibly having the ability to prevent cancer as well as lower blood cholesterol. Most of the research has been geared toward the green version, but there is some evidence for the oolong version.
Tomatoes Contain lycopene, which may prevent some cancers. Also supply fiber and potassium, as well as vitamins A and C.
Wheat germ Top notch for almost any nutrient, juts 1/4 cup packs 5g of fiber, as well as B vitamins, iron, magnesium, and zinc. Also rich in chromium, manganese, and vitamin E.
Whole wheat bread Contains triple the fiber found in its white counterpart and is richer in magnesium and vitamin B6.
Yogurt The ultimate health food, this may prevent colds and allergy attacks. Also a super source of bone-building calcium.
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