Almonds are rich in nutrients including fiber, vitamin E, magnesium, selenium, manganese, zinc,
potassium, iron, phosphorus, tryptophan, copper, and calcium. Almond milk has less protein
than cow's milk and other animal milk substances.
Preliminary research suggests that apples may reduce the risk of colon cancer, prostate cancer
and lung cancer. Apple peels contain ursolic acid which, in rat studies, increases skeletal muscle
and brown fat, and decreases white fat, obesity, glucose intolerance, and fatty liver disease.
High avocado intake was shown in one preliminary study to lower blood cholesterol levels.
Specifically, after a seven-day diet rich in avocados, mild hypercholesterolemia patients showed
a 17% decrease in total serum cholesterol levels. Also, avocados have 35% more potassium (485
mg/100 g) than bananas (358 mg/100 g). They are rich in folic acid and vitamin K, and are good
dietary sources of vitamin B6, vitamin C, vitamin E and pantothenic acid.
Bananas are an excellent source of vitamin B6, soluble fiber, and contain moderate amounts of
vitamin C, manganese and potassium. Along with other fruits and vegetables, consumption of
bananas may be associated with a reduced risk of colorectal cancer and in women, breast cancer
and renal cell carcinoma.
Blueberries contain anthocyanin, other pigments and various phytochemicals, which are under
preliminary research for their potential role in reducing risks of diseases such as inflammation
and cancer.
A medium-size carrot has 25 calories, 6 grams of carbs, and 2 grams of fiber. The veggie is an
excellent source of vitamin A, providing more than 200% of your daily requirement in just one
carrot. Carrots also are loaded with beta-carotene, a compound that is naturally converted to
vitamin A when consumed. The deeper orange the carrot, the more beta-carotene you’re
getting.
Chia seeds are a concentrated food containing healthy omega-3 fatty acids, carbohydrates,
protein, fiber, antioxidants, and calcium. They help control hunger while they enhance your diet
with super-nutrients.
Studies have found that cinnamon may reduce inflammation, have antioxidant effects, and fight
bacteria.
Coconut oil, according to recent reports, is the latest food cure-all. Claims abound that coconut
oil is a health food that can cure everything from poor immune function, thyroid disease, and
heart disease, to obesity, and cancer.
A half cup of sliced cucumbers has 8 calories and contains more than 10% of the recommended
daily intake of vitamin K. Vitamin K plays a key role in helping the blood clot, preventing
excessive bleeding. Unlike many other vitamins, vitamin K is not typically used as a dietary
supplement.
Some call it one of the most powerful plant foods on the planet. There’s some evidence it may
help reduce your risk of heart disease, cancer, stroke, and diabetes.
Green tea contains a variety of enzymes, amino acids, carbohydrates, lipids, sterols, related
compounds, phytochemicals, and dietary minerals. But not too much, There is also evidence
suggesting consuming large volumes of green tea, and in particularly green tea extracts, may
cause oxidative stress and liver toxicity.
Honey also contains tiny amounts of several compounds thought to function as antioxidants,
including chrysin, pinobanksin, vitamin C, catalase, and pinocembrin.The specific composition of
any batch of honey depends on the flowers available to the bees that produced the honey.
Kale, as with broccoli and other brassicas, contains sulforaphane (particularly when chopped or
minced), a chemical with potent anti-cancer properties. Boiling decreases the level of
sulforaphane; however, steaming, microwaving, or stir frying does not result in significant loss.
Kiwifruit is a rich source of vitamin C and vitamin K, and a good source of dietary fiber and
vitamin E. The fruit and skin contain flavonoids, actinidain, and adhered pollen, which may
produce irritation in the mouth and throat of some allergic individuals
Well, like most nut butters, peanut butter is high in fat and calories (with around 190 calories
and 16 grams of fat per 2 tablespoons). But the good news is, you get a lot of nutrition for your
190-calorie investment. Nuts and nut butters are a great source of protein, fiber, vitamins,
minerals, and phytochemicals.
Pineapples contain bromelain, an enzyme that may help arthritis pain by easing inflammation.
They are also a good source of vitamin C, which helps your immune system.
Raspberries are a rich source of vitamin C. The diversity of antioxidant and anti-inflammatory
phytonutrients in raspberries is truly remarkable, and few commonly eaten fruits are able to
provide us with greater diversity.
Whole oats are an excellent source of thiamine, iron, and dietary fiber. Whole oats are also the
only source of antioxidant compounds known as avenanthramides; these are believed to have
properties which help to protect the circulatory system from arteriosclerosis.
Spinach has a high nutritional value and is extremely rich in antioxidants, especially when fresh,
steamed, or quickly boiled. It is a rich source of vitamin A (and especially high in lutein), vitamin
C, vitamin E, vitamin K, magnesium, manganese, folate, betaine, iron, vitamin B2, calcium,
potassium, vitamin B6, folic acid, copper, protein, phosphorus, zinc, niacin, selenium and omega3 fatty acids.
One cup (236 g) of strawberries contains approximately 45 kilo-calories (188 kJ) and is an
excellent source of vitamin C and flavanoids such as anthocyanins, flavanols, flavanols,
ellagitannins, gallotannins, and phenolic acids such as hydroxybenzoic acid and hydroxycinnamic
acid. Strawberries contain fisetin and possess higher levels of this antioxidant than other fruits.
In foods and beverages, vanilla extract is a well-known flavoring, but it is also added to foods to
reduce the amount of sugar needed for sweetening. People take vanilla to treat intestinal gas
and fever. They also use it to increase sexual desire (as an aphrodisiac).
Yogurt is nutritionally rich in protein, calcium, riboflavin, vitamin B6 and vitamin B12. It has
nutritional benefits beyond those of milk. Lactose-intolerant individuals can sometimes tolerate
yogurt better than other dairy products, because the lactose in the milk is converted to glucose
and galactose, and partially fermented to lactic acid, by the bacterial culture