Cherries
I've already told you a few health benefits of cherries (go to this link) but here are a few more. . .
Because of the melatonin, cherries can naturally help you get a better night's sleep.
Cherries can also improve your memory due to it containing anthocyanin.
A study in 2012 discovered that people experiencing gout had less of a chance of having an acute gout attack after eating cherries.
Because of the fiber, eating cherries may also improve your cholesterol.
The beta carotene found in cherries helps with eyesight as well.
Mushrooms
Mushrooms contain no cholesterol.
Mushrooms are naturally low in fat, sodium and even calories.
Mushrooms are good for your immune system. The interesting thing is that it can help a weakened immune system (by increasing its regulation) or it can help a strong immune system (by lowering its regulation) that is causing auto-immune disorders such as asthma, allergies, arthritis, etc.
Mushrooms are a good source of niacin and of fiber.
To see other benefits of mushrooms, go to this post.
Green Beans
When your mom told you to eat your vegetables because they were good for you, she was right! Green beans are full of vitamins such as Vitamins A, C and K. Plus it also contains manganese, folate, iron, fiber, riboflavin, thiamin, copper, calcium, protein, phosphorus, niacin and even omega-3 fatty acids. It's hard to imagine that all that is packed in those little beans! So what do all these vitamins and minerals do for your body. . .
*The Vitamin K contains 122% of the recommended daily allowance (in a 1-cup serving). It helps you have stronger bones, helps the developing fetus and helps to coagulate your blood.
*Vitamins A and C contain antioxidants which can help you with maintaining healthier cholesterol levels and eliminating free radicals. *
*The other nutrients can help you to have a healthier heart by protecting it.
Please note though that if you have untreated gallbladder or kidney problems, you may want to avoid green beans because the oxalates in them may crystallize and cause some problems.
Pumpkin Seeds
In a previous post, I mentioned how healthy eating pumpkin is (see details here). But did you know that the seeds are also good for you? They have lots of minerals and also contain fiber (1.5 grams per one-fourth cup). They may also aid in helping to prevent prostate cancer, osteoporosis and inflammation. So, don't throw away the seeds. . . roast them for a healthy snack.
Tortillas
You may wonder which is better for you a white flour tortilla or a corn tortilla. Here is what I found. . .
Corn tortillas have less calories than white flour ones (70 vs. 150 on average).
Corn tortillas have less fat (1 gram compared to 3.5 grams in white flour tortillas of which 1.5 of it is saturated fat which is not the good fat).
When it comes to protein and fiber, in this case, white flour tortillas have more (4 grams of protein and 1 gram of fiber as opposed to 2 grams of protein and no fiber in the corn tortillas). Whole grain tortillas may have even more.
Another thing to consider is that corn tortillas are usually made up of corn flour and water (making them wheat and gluten free) but also may contain more sugar due to the corn; whereas flour tortillas usually have the extra addition of sodium.
So. . . the best way to answer the question "which is healthier", is to read the labels on the package and decide which you want more or less of in your diet.
Tuna
There are many good reasons to eat tuna. Here are a few of them:
*It helps keep your heart and eyes healthy.
*It helps improve your mood and lessens stress.
*It helps prevent cancer due to the Omega-3 fatty acids it has,
*It even helps your brain by lowering cognitive decline which may aid in lowering your risk of Alzheimer's and other aging brain-related diseases.
*It helps detoxify your body.
*It helps your body respond to insulin which is especially good if you are diabetic.
Yogurt
Here are some very healthy reasons to eat yogurt!
*It helps when suffering from diarrhea (dare I use that word on a food blog?!!)
*It helps promote a healthy colon
*It can help lower your cholesterol
*It can reduce yeast infections
*It is easier for you to digest than drinking milk
*It is a very good source for calcium and protein and contains potassium, zinc and vitamins B6 and B12
*It can boost your immunity system
And if you haven't already heard, plain Greek yogurt is the healthiest yogurt to eat because it has twice the protein and also has less lactose. Just add some fresh fruit to add some flavor and take away some of the tartness.
Sweet Bell Peppers
Here's one more reason to eat your veggies: green peppers (the sweet bell kind) have twice the amount of vitamin C as oranges do. And eating red or yellow peppers is even better. They have four times the amount.
Parmesan Cheese
Parmesan cheese has all the benefits of milk but only contains low levels of lactose In small amounts, it may be tolerable for those with the inability to digest lactose (a sugar found in milk). Of course, check with your physician first before trying this cheese.
Parmesan cheese is also more easily digestible due to its long ageing process.
Parmesan cheese has lots of protein, calcium and phosphorous. Other nutritional benefits include having riboflavin, Vitamins A, B2 and 12, selenium and zinc.
Parmesan cheese does contain 428 milligrams of sodium per a one ounce serving so beware if watching your salt intake.
All in all, Parmesan cheese is considered one of the healthier cheeses to eat because a little goes a long way when it comes to flavor so you are consuming less fat.
White Pizza
Adding vegetables to your pizza boosts the nutritional value of your meal by adding vitamins, minerals and antioxidants. They can reduce the risk of some types of cancers as well as lower blood pressure. They can even decrease the risk of some heart issues as well as aid in digestion.
To increase the healthiness be careful not to add as much cheese or use a low fat cheese like light mozzarella.
Using a whole grain crust (I will have to use some wheat flour when making my flatbread next time!) will also make eating a white pizza even healthier.
Oregano
I've already told you a few health benefits of cherries (go to this link) but here are a few more. . .
Because of the melatonin, cherries can naturally help you get a better night's sleep.
Cherries can also improve your memory due to it containing anthocyanin.
A study in 2012 discovered that people experiencing gout had less of a chance of having an acute gout attack after eating cherries.
Because of the fiber, eating cherries may also improve your cholesterol.
The beta carotene found in cherries helps with eyesight as well.
Mushrooms
Mushrooms contain no cholesterol.
Mushrooms are naturally low in fat, sodium and even calories.
Mushrooms are good for your immune system. The interesting thing is that it can help a weakened immune system (by increasing its regulation) or it can help a strong immune system (by lowering its regulation) that is causing auto-immune disorders such as asthma, allergies, arthritis, etc.Mushrooms are a good source of niacin and of fiber.
To see other benefits of mushrooms, go to this post.
Green Beans
When your mom told you to eat your vegetables because they were good for you, she was right! Green beans are full of vitamins such as Vitamins A, C and K. Plus it also contains manganese, folate, iron, fiber, riboflavin, thiamin, copper, calcium, protein, phosphorus, niacin and even omega-3 fatty acids. It's hard to imagine that all that is packed in those little beans! So what do all these vitamins and minerals do for your body. . .*The Vitamin K contains 122% of the recommended daily allowance (in a 1-cup serving). It helps you have stronger bones, helps the developing fetus and helps to coagulate your blood.
*Vitamins A and C contain antioxidants which can help you with maintaining healthier cholesterol levels and eliminating free radicals. *
*The other nutrients can help you to have a healthier heart by protecting it.
Please note though that if you have untreated gallbladder or kidney problems, you may want to avoid green beans because the oxalates in them may crystallize and cause some problems.
Pumpkin Seeds
Tortillas
You may wonder which is better for you a white flour tortilla or a corn tortilla. Here is what I found. . .
Corn tortillas have less calories than white flour ones (70 vs. 150 on average).
Corn tortillas have less fat (1 gram compared to 3.5 grams in white flour tortillas of which 1.5 of it is saturated fat which is not the good fat).
When it comes to protein and fiber, in this case, white flour tortillas have more (4 grams of protein and 1 gram of fiber as opposed to 2 grams of protein and no fiber in the corn tortillas). Whole grain tortillas may have even more.
Another thing to consider is that corn tortillas are usually made up of corn flour and water (making them wheat and gluten free) but also may contain more sugar due to the corn; whereas flour tortillas usually have the extra addition of sodium.
So. . . the best way to answer the question "which is healthier", is to read the labels on the package and decide which you want more or less of in your diet.
Tuna
There are many good reasons to eat tuna. Here are a few of them:
*It helps keep your heart and eyes healthy.
*It helps improve your mood and lessens stress.
*It helps prevent cancer due to the Omega-3 fatty acids it has,
*It even helps your brain by lowering cognitive decline which may aid in lowering your risk of Alzheimer's and other aging brain-related diseases.
*It helps detoxify your body.
*It helps your body respond to insulin which is especially good if you are diabetic.
Yogurt
Here are some very healthy reasons to eat yogurt!
*It helps when suffering from diarrhea (dare I use that word on a food blog?!!)*It helps promote a healthy colon
*It can help lower your cholesterol
*It can reduce yeast infections
*It is easier for you to digest than drinking milk
*It is a very good source for calcium and protein and contains potassium, zinc and vitamins B6 and B12
*It can boost your immunity system
And if you haven't already heard, plain Greek yogurt is the healthiest yogurt to eat because it has twice the protein and also has less lactose. Just add some fresh fruit to add some flavor and take away some of the tartness.
Sweet Bell Peppers
Here's one more reason to eat your veggies: green peppers (the sweet bell kind) have twice the amount of vitamin C as oranges do. And eating red or yellow peppers is even better. They have four times the amount.
Parmesan Cheese
Parmesan cheese has all the benefits of milk but only contains low levels of lactose In small amounts, it may be tolerable for those with the inability to digest lactose (a sugar found in milk). Of course, check with your physician first before trying this cheese.
Parmesan cheese is also more easily digestible due to its long ageing process.
Parmesan cheese has lots of protein, calcium and phosphorous. Other nutritional benefits include having riboflavin, Vitamins A, B2 and 12, selenium and zinc.
Parmesan cheese does contain 428 milligrams of sodium per a one ounce serving so beware if watching your salt intake.
All in all, Parmesan cheese is considered one of the healthier cheeses to eat because a little goes a long way when it comes to flavor so you are consuming less fat.
White Pizza
To increase the healthiness be careful not to add as much cheese or use a low fat cheese like light mozzarella.
Using a whole grain crust (I will have to use some wheat flour when making my flatbread next time!) will also make eating a white pizza even healthier.
The bottom line. . . pile on the veggies!
Oregano
I used oregano in the Italian Wheat Breadsticks that I made this week. Did you know that oregano is one of the seven super spices (according to the McCormick Company -- manufacturer of spices)? Just one teaspoon of this herb has as much antioxidant effectiveness as three cups of chopped broccoli according to Dr Wendy Bazilian (she's the author of The SuperFoodsRx Diet: Lose Weight with the Power of SuperNutrients). So. . . sprinkle on the oregano!
Noodles
Noodles are actually a good source of vitamins and minerals which the law states that they must contain.
Noodles have iron which aids in moving oxygen throughout your body.
Noodles have niacin, folic acid, riboflavin and thiamin which aids in converting this carbohydrate into energy.
Noodles do not have much sodium or fat.
ZucchiniZucchini, as we know, is very healthy for you. (See my previous post here) These are some of the reasons why:
*Lowers blood pressure
*Lowers cholesterol
*Helps prevent cancer
*Helps with prostate health
*Aids in digestion
*Maintains low blood sugar
*Helps with healing wounds
*Helps maintain healthy skin
Guacamole
Guacamole may be high in fat but it is low in saturated fat which means that most of the fat it has is the healthy kind. It is also high in nutrients thus making it very healthy to eat.
*It is a good source of fiber.
*It is also high in potassium.
*It contains some iron, folate, magnesium, calcium and zinc.
*It has Vitamin C, Vitamin A, Vitamin K, Vitamin E, Vitamins B1, B2 and B3 too.
The benefits of eating avocado include improving the health of your eyes, improving digestion and helping to avoid constipation, helping to keep healthy blood cholesterol levels, helping to regulate blood pressure, helping to slow down the aging process, helping to make bones stronger, helping to prevent cancer, and it even helps promote healthy skin and hair.
Cilantro
Believe it or not, cilantro does contain many nutrients such as potassium, vitamins A, C and K, calcium, magnesium, manganese, folate and beta carotene. It is rich in antioxidants and may also help prevent food poisoning because of the dodecanol in it. (Dodecanol destroys salmonella.) It may aid in better sleep, help with anxiety and lower blood sugar. Cilantro has also been said to help reduce arthritis symptoms because of its anti-inflammatory properties.
EdamameWhen I put edamame in my Spring Salad, I didn't realize all the controversy regarding soy products (edamame are young soybeans in a pod). I just assumed that soy products were very healthy for you. After reading several articles, real soy is. It's the processed soy that is not. Processed soy contains fats and chemicals that are not good for your body. The bottom line is to buy soy products that are organic and non-GMO. Here are some good articles to read so you can see why this is so important:
http://www.doctoroz.com/videos/soy-good-bad-and-best
http://www.janethull.com/newsletter/0605/safesoy.php
http://healthybodydaily.com/soy/dr-oz-soy-harmful-or-helpful-soy-and-cancer-heart-disease/
The good news is that natural edamame is good for you. It is low in calories and very high in protein and fiber. It may reduce the risk of heart disease and cancer. It contains properties that help fight inflammation. Edamame can also help avoid osteoporosis because of its calcium content which also promotes healthy teeth.
Eggplant
Eggplant is good for your brain. . . it really is. It is one of the best sources of nasunin which is an antioxidant that helps protect the fatty acids that we need for healthy brain function.
It is also a good source of dietary fiber and vitamins A, B1, B6 and C.
Eggplant promotes good health by the compounds it contains such as potassium, calcium, manganese, magnesium, copper, niacin, phosphorus, and folic acid.
It helps prevent cancer, helps lower cholesterol, helps prevent heart disease and helps keep your digestive system regular.
Eggplant has no fat and there are only 27 calories in a one cup serving.
Although there are many health benefits of this fruit, if you suffer from kidney or gall bladder problems you should avoid eating eggplant. The reason is because it contains a good amount of oxalate which can lead to some health problems.
Dates
Did you know that dates are very good for you? They have many health benefits because they are very high in vitamins and minerals such as Vitamins B1, B2, B3, B5, C and A. They are rich in iron (helps with anemia) and in flourine (helps with tooth decay). They are a great source of dietary fiber which we all need for a healthy diet. Dates are also good if you are watching your cholesterol as they do not contain any.
Dates are low in calories and are also excellent at providing energy. They help the digestive system and also with constipation. They help reduce the risk of stroke too. Dates are good for your nervous system because they are high in potassium. Other benefits include helping treat abdominal cancer, night blindness and too much alcohol consumption. So you see, dates are a wonderful, natural food that would be great to include in your diet!
ChocolateDid you know that one plain milk chocolate candy bar has more protein than a banana? Now there's a reason to eat some chocolate! Here are a few more reasons:
*Chocolate contains antioxidants which help fight cancer.
*Dark chocolate has blood pressure benefits -- studies show it can help lower it.
*Dark chocolate can also help decrease LDL cholesterol (which is not the good kind) if eaten on a regular basis.
*Chocolate is a natural antidepressant because it contains serotonin. It also activates endorphins (see. . . I told you it was a cure for many things!!) which can add to your happiness.
*Chocolate can also help in preventing tooth decay (who knew?!).
*Chocolate is high in magnesium (which, for many of us, our diets are low in). In fact, the cacao plant has more magnesium than any other plant.
*Dark chocolate helps promote brain health as well. It can even aid in improving your memory.
*Chocolate can decrease risk of stroke, may help protect you from sun UV damage, may help quiet your cough and may improve your vision just to name a few more health benefits.
*Last but not least, you may live longer if you eat chocolate. Studies have shown that if chocolate is consumed on a regular basis, you may have less disease too. Need proof? A woman by the name of Jeanne Louise Calment (1875 - 1997) live to be 122 years old and they say she may have lived such a long life because she ate 2.5 pounds of dark chocolate a week. You can read about her by clicking on this link: http://www.nytimes.com/1997/08/05/world/jeanne-calment-world-s-elder-dies-at-122.html; you can also see her on youtube by clicking on the following link (she is speaking in her native french): http://www.youtube.com/watch?v=cB_yIlnarygBarley
Barley packs a lot of nutrition in its cereal grains.
*It is a good source of fiber, both soluble and insoluble which is important for a healthy diet . In fact, a half cup serving of cooked barley contains 3 grams of fiber. In comparison, brown rice contains 1.75 grams of fiber.
*It contains antioxidants and is rich in protein.
*It has plenty of vitamins and minerals such as iron, copper, magnesium, zinc, selenium and vitamins B1 and B3 to name a few.
*It is low in fat and free of cholesterol.
*It is made up of phytochemicals which may help prevent some diseases such as cancer, diabetes and heart disease.
*It can help prevent gallstones, reduce the risk of asthma in childhood and benefit arthritis sufferers.
Cumin
For last night's dinner, I used cumin in my recipe (Mexican Rice and Beans). Did you know that it has been used for thousands of years in treating many disorders and diseases such as anemia, insomnia, asthma, bronchitis, the common cold, cancer, etc.? Here are some of cumin's health benefits:
Cumin is great for helping to prevent and also for treating digestive problems.
Cumin aids in absorbing nutrients in your body.
Cumin, believe it or not, helps improve memory too.
Cumin is also good for enhancing your immune system and helping to fight infections.
Cumin can increase your metabolism.
Cumin can help with blood sugar control.
Cumin is also used for helping respiratory problems.
Cumin has an abundance of iron, vitamins A and C, dietary fiber and essential oils.
Cumin has anti- fungal and anti-microbial properties as well.
Paprikia
Do you know where paprika comes from? It is made from sweet red peppers, green peppers or hot chili peppers that have been ground up. It is considered one of McCormick's top seven super spices. Some of the reasons include:
It has lots of vitamin C which means it is high in antioxidants. Antioxidants are good for helping to prevent colds, help your body to absorb iron, slow down the aging process, help to protect against heart disease, etc.
It can also aid in digestion, improve circulation, and even help with blood pressure.
It is used as an antibacterial agent and even used to treat tiredness, lethargy and depression.
Note: Paprika that is organic and sun-dried is better for you than processed paprika because it has more vitamin C.
Teriyaki
Even though teriyaki sauce can be high in sodium and sugar, there are some health benefits to consider. It does contain a good amount of protein as well as some iron, magnesium and phosphorus.
Another benefit is the calorie count -- it is fairly low for those watching their weight. A tablespoon averages between 15 and 20 calories.
Garlic
Did you know that garlic is a great broad-spectrum antibiotic? It is a
natural one which means that bacteria will not build up a resistance to
it.Garlic is an antioxidant; it can also help reduce blood pressure.
Garlic can help alleviate toothaches. Just put a piece of crushed garlic directly on the tooth that aches and get instant relief. You can put garlic oil on the affected tooth as well.
Use garlic to get rid of warts. Simply rub a cut garlic clove (i.e. cut off the tip first) over the wart for a few seconds. Repeat this once a day until the wart is gone.
If you want the most medicinal benefits from your garlic, keep this in mind. . . use raw, crushed or cut garlic cloves. In this way, the active compounds are released. Also, let it sit a bit before cooking. This allows its enzymes to start working before it's heated up.
Turkey
Turkey is a very rich source of protein. One serving (4 oz.) can provide up to 65% of the recommended daily amount you should have per day.
Turkey helps protect against cancer, heart diease and can even help prevent birth defects.
Turkey helps boost your immune system and helps with the healing process as well.
Turkey regulates blood pressure and helps keep your blood cholesterol levels down.
The B vitamins in turkey help improve brain function, help with keeping your muscles tone and help with maintaining healthy skin. One serving provides up to 36 percent of the recommend daily allowance.
Believe it or not, turkey can also enhance your mood because of the tryptothan it contains; it makes serotonin. (I know I feel pretty happy after a big turkey dinner on Thanksgiving, also sleepy!)
Chili Powder
Chili powder contains Vitamin A which helps maintain your eyesight as well as your skin, bones, teeth, reproductive system and internal membranes.
Chili powder also contains Vitamin C which is an antioxidant which helps prevent heart diseases and cancer. It also strengthens your immune system and helps to heal injuries.
Chili powder also has several minerals such as calcium, iron, potassium, selenium, phosphorous, zinc and manganese.
Research has shown that chili powder has an anti-inflammatory effect which may help those who suffer from arthritis and help relieve those achy joints.
PumpkinsBecause of their rich orange color, we know that pumpkins contain beta carotene which has shown to help reduce the development of certain types of cancers.
Because they are a great source of potassium, they can help lower the risk of hypertension.
Because pumpkins contain zinc, eating them may be a major boost to your immune system as well as aid in bone density support.
Because they have lots of fiber, pumpkins may prevent heart disease and other health issues.
Because pumpkins have lots of Vitamin C and Vitamin A, they may help with the anti-aging process.
Because they have high amounts of Lutein and Zeaxanthin, pumpkins may help to protect the eyes against the forming of cataracts and decrease the risk of macular degeneration.
Apple Peels
Don't peel your apple. Two-thirds of the fiber and lots of antioxidants are found in the peel. As you know, antioxidants help reduce damage to cells which can cause some diseases. However, before eating it make sure you thoroughly wash the apple even if it was grown organically. It may have pesticide residue and/or harmful bacteria on the skin. Here are the steps to do this:
First you need to fill a spray bottle with one part white vinegar and three parts water. This will be your produce wash. Then you need to spray each apple with this wash making sure to coat it. Next, scrub the apple completely with your vegetable brush. Lastly, rinse the apple with water and pat it dry with a clean dish towel or you can use a paper towel. If you don't want to make your own wash, you can also buy it at your grocery store. Just follow the directions on the package if you go this route.
Source: http://urbanext.illinois.edu/apples/facts.cfm
Pork
Pork meat is very high in thiamin. This element is known to be effective in healthy functioning of the brain.
Compared to other meat, pork is very low in salt. This is good news for those suffering from kidney ailments.
One of the health benefits of pork meat is that it has a very high protein content. Pork is so rich in protein that a hundred grams of it is equivalent to almost half of what you need every day. And the better news is that protein in pork is of the type that is easily absorbed by the body.
For those suffering from anemia, pork is your best source of iron.
Source: http://www.simple-remedies.com/health-food/benefits-of-eating-pork.html
Granola/Oats
Why are the homemade granola bites considered a healthy snack? Well, we all know that peanut butter and honey have many benefits as stated in previous posts (check out the Health and Fitness category). But, oats offer many reasons why we should add them to our diet. Here are a few of them:
Study after study shows they lower cholesterol. It's because of the fiber within them. In fact, just eating 3 grams of soluble oat fiber per day (an amount found in one bowl of oatmeal) typically lowers total cholesterol by 8-23% (per WHfoods.org).
They decrease the risk of cardiovascular disease.
Oats enhance the immune response to infection per laboratory studies that were reported in Surgery.
They stabilize blood sugar which is good for those with type 2 diabetes. They also help reduce the risk of getting type 2 diabetes.
They can help protect against breast cancer due to their high fiber content.
Blueberries
Blueberries are known as the "super fruit" because they have the highest antioxidant level than any other fresh fruit. Here are other things that a simple blueberry can do:
*They help in reducing body fat.
*They help maintain urinary tract health.
*Tests have shown they can help prevent vision loss.*They help promote brain health.
*They can help cure heart disease and well as strengthen the heart muscles.
*They can aid in digestion.
*They slow down the process of aging.
*They are also good antidepressants.
*They boost your immunity.
*They help prevent and cure cancer.
As you can see, there are many reasons to snack on blueberries. Plus, they taste sooo good!!
Zucchini:
Eat your zucchini -- it's good for you! Per the WHFoods.com website (World's Healthiest Foods) just one cup of steamed zucchini gives you 32% of the daily value for vitamin C, 10% for manganese, 7% for beta-carotene, 2 grams of fiber and 19% of the recommended amount of folic acid all for about 25 calories. It also has more potassium than bananas.
When preparing zucchini, it is better to steam it rather than boiling or microwaving it. The reason -- it retains more of the antioxidant activity. Even if the zucchini has been frozen, it still retains much of its antioxidants. Of course, it is better to leave the skin on to get the most nutrients possible.
Studies in animals are showing that zucchini helps protect against diabetes and also helps with better regulation of insulin. It helps with protection of the eye and also appears to have some anti-inflammatory benefits as well.
Black Beans:
Black beans are very high in fiber and protein which benefit the
digestive tract. They help to move your food at a healthier pace
through your stomach to the large intestine.The protein and fiber also help with blood sugar regulation and lower the risk of coronary heat disease and heart attacks.
Black beans are very high in antioxidants which help in cancer prevention.
High levels of folate, which black beans contain, are good for your nervous system. The folate produces the amino acids that are needed for your nervous system to operate.
Black beans also are rich in other minerals and vitamins. One of the minerals is the trace mineral molybdenum. Molybdenum helps with the breaking down and the detoxifying of sulfites which are found in foods like wine and salads. Many people are sensitive to sulfites which may cause rapid heartbeats, headaches or disorientation when consumed.
Potatoes:Potatoes are a wonderful source of potassium and vitamin C. They also contain a moderate source of iron in which the absorption of is helped by the high vitamin C content.
Potatoes are also a good source of Vitamins B1, B3 and B6 as well as phosphorus, magnesium, folate and riboflavin.
Potatoes contain antioxidants and dietary fiber. Dietary fiber has been shown to have many health benefits such as helping to lower the risk of heart disease, diabetes and obesity.
They are naturally low in cholesterol.
Potatoes by themselves are not fattening (it's what you put on them that can add the calories!). One medium potato (with the skin on) only contains about 110 calories.
Carrots:
Carrots are one of the rare vegetables that are more nutritious cooked than raw and are more nutritious when cut by a knife.
Carrots have one of the highest content of beta carotene (Vitamin A) of all the vegetables. It also contains more sugar than any other vegetable with the exception of beets.
Carrots can
actually enhance the quality of breast milk.
They can improve the appearance of your hair, skin and nails.
When eaten daily carrots can also lower cholesterol and blood pressure.
Carrots can even help improve eye health.
Carrots can regulate blood sugar.
Because they are rich in fiber, carrots can also promote colon
health.
Peanuts & Peanut Butter:
Peanuts contain more protein than any other nut. They also have more folate, niacin and phytosterols than any other nut.
They are higher in antioxidants compared to grapes, green tea, spinach, tomatoes, Concord grape juice, carrots, broccoli, and others.
Peanut butter as well as peanuts have over 30 essential nutrients and are naturally cholesterol-free.
Apples:
Eating an apple a day may, in fact, help keep the doctor away. Here's why:Apples contain quercetin which is a phytochemical believed to have strong antioxidant and anticancer properties. It may help to prevent colon, prostrate and lung cancer. It may also protect brain cells which in turn may reduce the risk of Alzheimer's disease.
Apples also contain a flavanoid called phloridzin (in fact apples are the only food that contains this) and boron. Researchers feel that this may help increase bone density which would help protect against osteoporosis.
The pectin in apples also lowers LDL (the bad) cholesterol. Just eating two apples a day may lower your cholesterol by as much as 16%. The pectin also supplies galacturonic acid to the body which decreases the body's need for insulin and may help in managing diabetes.
Strawberries:
Strawberries are high in vitamin C and are also an excellent source of vitamin K and manganese, as well as folic acid, potassium, riboflavin, vitamin B5, vitamin B6, copper, magnesium and omega-3 fatty acids.
Because
of the vitamins and minerals in strawberries as well as containing
phytochemicals and antioxidants they help improve immune function, help
fight cancer, help prevent birth defects and also help to protect the
heart.
So. . . go ahead and eat a handful or make a smoothie or add some to your morning cereal -- they're good for you!
Honey:
I have some good news -- moderate consumption of honey does not cause
weight gain (according to a 2004 study done at the University of
California and their definition of moderate was 4 - 10 tablespoons per
day)! Now, that's a sweet reason to add some to your diet!!
Another reason to have honey on your shelf is because it can be applied to the skin to remove wrinkles and pimples. Honey contains antioxidants just like fruits and vegetables which actually help to slow down the aging process. It is due to the fact that it neutralizes free radicals (which are everywhere and not good for us).
Because honey is an antibacterial and an antifungal agent, it helps to disinfect and speed up the healing of burns, scrapes and wounds.
Honey helps to nourish the skin because it is rich in vitamins, minerals and amino acids.
Honey also makes an effective moisturizer because it binds moisture to the skin and helps it to stay hydrated.
Cherries:
Cherries have many health benefits. They are known to provide pain relief for people who suffer from arthritis. Eating 20 tart cherries a day has shown it can help fight inflammation effectively.
The cherry fruit has high amounts of melatonin which are known to destroy the toxins that cause certain diseases. The antioxidants in cherries also help to fight cancer and heart disease.
Cherries are low in cholesterol, sodium and fat. They are a great source of fiber and Vitamin C as well.
Fish:
We've all heard that salmon and tuna are high in omega-3 fatty acids which are good for your heart, but other fish that have omega-3 fatty acids include mackerel, swordfish, halibut, lake trout and herring.
In
general, white fish is generally lower in fat than other types of fish.
One of the leanest cuts of fish available is the white
sea bass which has almost zero percent body fat. Besides helping to
lower your risk of heart disease, a low fat diet can also lower your
risk of diabetes and
cancer.
White
fish is a good source of protein, B vitamins (good for your skin, cells
and immune system), selenium and iodine (both help with thyroid
function).
Peppers:
Capsaicin found in hot peppers is one of the spiciest, hottest substance known to man. The smallest amount is all that is needed to make your food fiery hot (so remember this if you are making a Mexican dish today!). Besides being used in medicines for pain relief, it has also been shown to be effective in fighting cancers.
Almond Extract:
For those of you who are allergic to nuts, you may want to call the company that makes the almond extract you have purchased. Many companies use stone fruit pits (like peaches) to make their extract so you would be able to consume foods made with this.
Mushrooms:
Mushrooms are a good source of potassium. A 3-ounce portabello mushroom cap contains more potassium than a banana.
They are an excellent source of selenium which studies have shown help decrease prostate cancer by 60%. Selenium also works as an antioxidant to protect body cells from damage that might lead to heart disease.
Mushrooms contain vitamin B which help provide energy, help maintain healthy red blood cells and help promote healthy skin. Among produce they are also the only source of vitamin D.
Bread:
At the University of Munster in Germany, researches have found a possible cancer-fighting compound in bread called pronyl-lysine which is made when bread is baking. It is found mainly in the crust. Pumpernickel, whole wheat and other dark-colored breads contain the most pronyl-lysine. So, go ahead and have another slice of bread; just remember to eat the crust too!
Sweet Potatoes:
Sweet potatoes are one of the most nutritious vegetables around. They are especially packed with vitamins A and C, calcium and potassium. A half cup serving contains 21822 I.U. of vitamin A, 24.6 mg of vitamin C, 28 mg of calcium, 348 mg of potassium as well as 2 grams of protein, 3.4 grams of fiber, 22.6 mcg of folic acid and 20 mg of magnesium.
Aged cheese can cause migraines. If you are susceptible to headaches, have American cheese, cottage cheese, Velveeta and/or fresh mozarella cheese instead.
Ten benefits of tomatoes:
1. help lower cholesterol
2. help lower blood pressure
3. reduce the risk of heart disease
4. help regulate blood sugar
5. benefit eye sight
6. help reduce migraines
7. boost immunity
8. strengthen bones
9. provide antioxidant protection from cell damage
10.provide natural sunscreen
Eggs are one of nature's most perfect foods because the only vitamin you won't find in them is Vitamin C. They are also full of protein. As your eggs cook, the protein molecules in them unfold and when they bump into other molecules, they stick together. The hotter your egg becomes, the more the proteins stick together. So make yourself an egg for breakfast! It's good for you!!
Soup:
Soups are a great way to add more vegetables to you and your family's
diet. Besides the traditional carrots, potatoes and onions, there is
cabbage, zuchinni, tomatoes, squash, corn, peas and green beans for
example. Get creative!
Cabbage:
Cabbage is one of the foods with the highest anticancer activity, according to a report from researchers at Andrews University in Berrien Springs, Michigan. 