Blueberries include neutralizing free radicals, reducing body fat, limiting risk factors for cardiovascular disease, promoting urinary tract health, preserving eyesight, improving brain health, dissolving cholesterol, fighting cancer and reversing depression. Blueberries are high in fiber, vitamin C, antioxidants and flavonoids, and 1 cup is less than 100 calories. Blueberries are used in smoothies, salads, shakes and yogurt.
Tomatoes contain a great deal of Vitamin A and Vitamin C. This is primarily because these vitamins and beta-carotene work as antioxidants to neutralize harmful free radicals in the blood .Free radicals in the blood stream are dangerous because it may lead to cell damage.
SPINACH is bursting with delicious health benefits. It contains a cross section of phytonutrients and antioxidants, including vitamins K, C, and E, beta-carotene, coenzyme Q10, folate, iron and the carotenoids lutein and zeaxanthin.
BROCCOLI is rich in magnesium and vitamin C, which is known to help fight infections and viruses and is considered one of the most powerful immunity boosters available. Vitamin C promotes the production of interferon, an antibody that blocks viruses and infections from getting deep into cells.
Green tea contains B vitamins, folate (naturally occurring folic acid), manganese, potassium, magnesium, caffeine and other antioxidants, notably catechins. Green tea is alleged to boost weight loss, reduce cholesterol, combat cardiovascular disease, and prevent cancer and Alzheimer's disease.
Red wine and something in red wine called resveratrol might be heart healthy. Red wine, in moderation, has long been thought of as heart healthy. The alcohol and certain substances in red wine called antioxidants may help prevent coronary artery disease, the condition that leads to heart attacks.
Garlic contains high levels of manganese, calcium, vitamin B1, B6 and C, phosphorous, copper, potassium, selenium and tryptophan. With all this going for it, garlic boosts the immune system. Consuming garlic on a daily basis (in food or raw) helps to lower cholesterol levels because of the anti-oxidant properties of Allicin. It is also immensely beneficial to regulate blood pressure and blood sugar levels.
WILD SALMON is a great source of protein and contains minerals such as iodine, potassium and zinc. It also contains omega-3 fats - the ultimate anti-ageing nutrient and a major component of brain and nerve tissues. Omega-3 fats are also beneficial for good eyesight. Wild salmon contains loads of vitamin D and selenium for healthy hair, skin, nails and bones. For optimum health benefits, consume salmon at least three times a week.
NUTS are not only yummy but also contain healthy oils, fibre, vitamins, minerals, potent phytochemicals and the amino acid arginine. Walnuts are one of the best plant sources of protein, and all nuts are beneficial for heart health - eating a handful of nuts five times a week reduces your risk of coronary heart disease. Nuts are rich in fibre, B vitamins, magnesium and antioxidants such as vitamin E. If you are concerned about mould and mycotoxins in nuts, soak them in water and sea salt overnight and then dry in the oven for a yummy crispy snack.
Oats contain beta-glucans, a type of soluble fibre that slows down the absorption of carbohydrates into the bloodstream. This slower digestion prevents dramatic spikes in blood sugar and insulin levels that would otherwise encourage our bodies to produce and store fat. Oats are a rich source of magnesium, which is key to enzyme function and energy production, and helps prevent heart attacks and strokes by relaxing blood vessels, aiding the heart muscle, and regulating blood pressure. A body of evidence suggests that eating magnesium-rich foods reduces your risk of developing type 2 diabetes. Experimental and clinical data also suggests a link between magnesium deficiency and depression.