Dark green leafy vegetables are good sources of many vitamins (like vitamins A, C, and K and folate) and minerals (such as iron and calcium). They are also great sources of fiber. Research suggests that the nutrients found in dark green vegetables may prevent certain types of cancers and promote heart health.
Arugula has a peppery taste and is rich in vitamins A, C, and calcium. Arugula can be eaten raw in salads or add a little to your smoothie..a little goes a long way.
Broccoli has both soft florets and crunchy stalks, and is rich in vitamins A, C, and K, folate, and fiber.
Collard Greens have a mild flavor and are rich in vitamins A, C and K, folate, fiber, and calcium. The best way to prepare them is to boil them briefly and then add to a soup or stir-fry.
Dandelion Greens have a bitter, tangy flavor and are rich in vitamin A and calcium.
Kale has a slightly bitter, cabbage-like flavor and is rich in vitamins A, C and K.
Mustard Greens have a peppery or spicy flavor and are rich in vitamins A, C, and K, folate, and calcium. Make sure you cook them well..I tried to put them into my green smoothie once and that did not turn out that well..lesson learned.
Romaine Lettuce is a nutrient-rich lettuce that is high is vitamins A, C, and K, and folate.
Spinach has a sweet flavor and is rich in vitamins A and K, folate, and iron.
Swiss Chard tastes similar to spinach and is rich in vitamins A, C, and K, potassium, and iron.
2- Berries
One cup of strawberries contains over 100 mg of vitamin C, almost as much as a cup of orange juice. We need vitamin C for immune system function and for strong connective tissue. Strawberries also add a bit of calcium, magnesium, folate and potassium.
One cup of blueberries offers a smaller amount of vitamin C, minerals and phytochemicals as does one cup of raspberries.
You can choose other berries with similar nutrition, such as loganberries, currants, gooseberries, loganberries and bilberries.
The pigments that give berries their beautiful blue and red hues are also good for your health. Berries contain phytochemicals and flavonoids that may help to prevent some forms of cancer. Cranberries and blueberries contain a substance that may prevent bladder infections. Eating a diet rich in blackberries, blueberries, raspberries, cranberries and strawberries may help to reduce your risk of several types of cancers. Blueberries and raspberries also contain lutein, which is important for healthy vision.
3- Avocados
Oh I just love avocado..I could eat it all day,every day...in my salad..on raw crackers..make chocolate mousse out of it or just eat it plain with a little bit of salt..Avocado contains the good fat- so no it won't make you fat.
Health benefits of avocados
Prostate Cancer Prevention
Avocados have been shown to inhibit the growth of prostate cancer.
Oral Cancer Defense
Research has shown that certain compounds in avocados are able to seek out pre-cancerous and cancerous oral cancer cells and destroy them without harming healthy cells.
Breast Cancer Protection
Avocado, like olive oil, is high in oleic acid, which has been shown to prevent breast cancer in numerous studies.
Eye Health
Avocados have more of the carotenoid lutein than any other commonly consumed fruit. Lutein protects against macular degeneration and cataracts, two disabling age-related eye diseases.
Lower Cholesterol
Avocados are high in beta-sitosterol, a compound that has been shown to lower cholesterol levels. In one study, 45 volunteers experienced an average drop in cholesterol of 17% after eating avocados for only one week.
Heart Health
One cup of avocado has 23% of the recommended daily value of folate. Studies show that people who eat diets rich in folate have a much lower incidence of heart disease than those who don't. The vitamin E, monounsaturated fats, and glutathione in avocado are also great for your heart.
Stroke Prevention
The high levels of folate in avocado are also protective against strokes. People who eat diets rich in folate have a much lower risk of stroke than those who don't.
Better Nutrient Absorption
Research has found that certain nutrients are absorbed better when eaten with avocado. In one study, when participants ate a salad containing avocados, they absorbed five times the amount of carotenoids (a group of nutrients that includes lycopene and beta carotene) than those who didn't include avocados.
Glutathione Source
Avocados are an excellent source of glutathione, an important antioxidant that researchers say is important in preventing aging, cancer, and heart disease.
Vitamin E Powerhouse
Avocados are the best fruit source of vitamin E, an essential vitamin that protects against many diseases and helps maintains overall health.
4- Quinoa
Whole grains like quinoa keep your blood sugar steady and keep you full for a long time.Make sure you chose whole grains like steel cut oats,quinoa,buckwheat or millet which are gluten free and are better to digest.Stay away from all white refined flour products-they act like pure sugar in your body!
Health benefits of quinoa
Not only is quinoa high in protein, but the protein it supplies is complete protein, meaning that it includes all nine essential amino acids. Not only is quinoa's amino acid profile well balanced, making it a good choice for vegans concerned about adequate protein intake, but quinoa is especially well-endowed with the amino acid lysine, which is essential for tissue growth and repair. In addition to protein, quinoa features a host of other health-building nutrients.Because quinoa is a very good source of manganese as well as a good source of magnesium, iron, copper and phosphorus, this "grain" may be especially valuable for persons with migraine headaches, diabetes and atherosclerosis.
5- Lemons and Limes
Lemons and limes are an excellent source of vitamin C, one of the most important antioxidants in nature. Vitamin C is one of the main antioxidants found in food and the primary water-soluble antioxidant in the body. Vitamin C travels through the body neutralizing any free radicals with which it comes into contact in the aqueous environments in the body both inside and outside cells. Free radicals can interact with the healthy cells of the body, damaging them and their membranes, and also cause a lot of inflammation, or painful swelling, in the body. This is one of the reasons that vitamin C has been shown to be helpful for reducing some of the symptoms of osteoarthritis and rheumatoid arthritis.
Since free radicals can damage blood vessels and can change cholesterol to make it more likely to build up in artery walls, vitamin C can be helpful for preventing the development and progression of atherosclerosis and diabetic heart disease.
Vitamin C is also vital to the function of a strong immune system. The immune system's main goal is to protect you from illness, so a little extra vitamin C may be useful in conditions like colds, flu's, and recurrent ear infections.
Owing to the multitude of vitamin C's health benefits, it is not surprising that research has shown that consumption of vegetables and fruits high in this nutrient is associated with a reduced risk of death from all causes including heart disease, stroke and cancer.
Love Jennifer
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