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Try out some of these healthy foods. Each food contains vitamins, minerals that are special properties for health as well as disease prevention |
| Food |
Serving Size |
Properties/Benefits |
|---|---|---|
| Broccoli | 2 spears | Contains vitamins C, A, Beta Carotene and Fibber. |
| Carrots | 2 medium | 2 carrots every other day provide enough beta carotene to reduce stroke risk by half for men who already have symptoms of heart disease |
| Chili Peppers | 1 or more peppers | The heat source in chilis, capsaicin, is an antioxidant. Contains blood thinning properties to prevent strokes, lowers cholesterol, protects DNA against carcinogens, may stimulate release of endorphins ("natural high" chemicals) |
| Spinach | 1 cup uncooked | Contains vitamins A and C, folic acid and magnesium which help control cancer, reduces heart disease and stroke risk, blocks free radicals and may help prevent osteoporosis. |
| Mushrooms | 1/4 cup dried Shitakes or other exotic mushrooms | Contain beta-glucan, which stimulates immune system. |
| Tomatoes | 1 med. tomato | Contain lycopenes - an antioxidant more potent than vitamin C. Stimulates immune function and may slow degenerative diseases |
| Strawberries | 1/2 cup | Contains ellagic acid, which contains anti-cancer properties |
| Papaya, Pineapple & Kiwi |
one papaya, 1 cup pineapple, 1-2 kiwis |
High amounts of enzymes that help combat everything from autoimmune diseases, allergies, and cancer to AIDS |
| Mangoes | 1 mango | Contains bioflavonoids that aid the immune system |
| Citrus Fruits | 1 lg. orange or equivalent | Contains vitamin C which helps your body fight cancers (lung, cervical, esophagus & stomach). Rich in bioflavonoids. |
| Apricots | 3 fresh | Fresh apricots are high in beta-carotene. Also contains vitamin C and fiber. |
| Bananas | 1 medium | Rich in magnesium (helps protect circulatory system), potassium and slowly-absorbed sugars. Good source of pectin (a soluble fiber). Prevents radical swings in blood sugar |
| Garlic |
2-3 cloves fresh or 1 tsp. Garlic Powder |
May lower cholesterol and blood pressure. May contain chemicals capable of destroying cancer cells |
| Green Tea | 1 cup | Green tea contains polyphenols, which may reduce heart disease, cancer and stroke risk |
| Beans | 1 cup | High in protein and complex carbohydrates. Contains both soluble and insoluble fiber. Contains phytochemicals and protease inhibitors that may help prevent cancer |
| Soybeans & Tofu | 4 ounces tofu or equivalent soy product | Lowers "bad" LDL cholesterol levels in bloodstream which reduces heart disease risk. Studies have shown that people who regularly eat soy products have reduced risk or lower rates of prostate, colon, lung, rectal and stomach cancers. |
| Salmon | 3 ounces | Contains omega-3 oils to fight heart disease. Contains calcium, magnesium, protein and B-vitamins. |
| Oats |
1 cup oatmeal, 1-1/2 packets instant oatmeal, or 1-1/4 cup oat flakes cereal |
Oat bran lowers cholesterol and blood pressure. May reduce risk of colon cancer. Oatmeal contains both soluble and insoluble fiber. |
| Content excerpted from the Executive Health's Good Health Report |
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