Yogurt is an outstanding source of protein and calcium. It is also well-know for its friendly bacteria called probiotics, which promote good digestion and boost immunity. Yogurt may also be a tool in our weight maintenance kit. New research links dairy foods to reduced body fat.
Ounce for ounce, they contain more blood pressure-lowering potassium than bananas. They are also rich in good-for-you monounsaturated fats, and cholesterol-lowering beta-sitosterol, cancer-protective glutathione, vitamin E, folate, vitamin B6 and fiber.
Cooked or processed tomatoes are your very best source of cancer-fighting lycopene, the nutrient that battles prostate cancer. New research shows it may offer women cancer and bone protection too. So enjoy your spaghetti sauce, tomato soup or pizza. Adding a bit of olive oil increases absorption.
This nut comes from a tree and is know as a trigger food because researchers think it may cause cancer cells to self-destruct. It’s a great source of selenium, a promising anti-cancer trace mineral that also promotes DNA repair and boosts immunity. Just two medium nuts a day contain enough selenium to perhaps reduce prostate, colon and lung cancers.
Sardines are an exceptional source of omega-3 fatty acids, which decrease blood clotting, prevent heart arrhythmias and combat inflammation — all very good for your heart. They are also low in mercury, so you can eat them as often as three to four times a week.
Aim for at least three servings a week of this little green powerhouse, or its cousins (cabbage, Brussel sprouts, cauliflower), because these little guys carry two potent cancer-blockers that modify natural estrogens into less damaging forms and increase the activity of enzymes that fight carcinogens.
Quinoa (pronounced KEEN-wah) is actually a seed, not a grain. The Incas used this as a staple for centuries because it provides 11 grams of high-quality protein and 5 grams of fiber per cup. The rice-like seeds contain ample magnesium, potassium, zinc, vitamin E, riboflavin, copper and more iron than true grains.
Butternut squash is actually a fruit that not only provides an exceptional amount of beta-carotene (which converts into vitamin A in your body), but bone-building calcium too.
This Egyptian symbol for eternity gained that status for good reason. It may actually prolong life! It is loaded with sulfur compounds, which are also found in garlic thin your blood and lower blood pressure. In addition, onions contain quercetin, a nutrient also found in apples, which helps prevent oxidation of “bad” cholesterol and defends against cancer and cataracts. For maximum quercetin, choose red onions.
Also known as edamame, this is one of the oldest snack foods, and one of the most beneficial, helping to lower “bad” cholesterol, hinder breast and prostate cancers, protect against colon cancer, and strengthen bones. You’ll find edamame in natural foods market. Just steam and pop the beans out of their pods.
Lentils are loaded with heart-protective nutrients including folate and fiber. Lentils provide 9 grams of protein per half cup and enough iron to make them a good meat substitute. They are easy to prepare and can be cooked up in about 20 minutes.
Named for New Zealand’s flightless bird, these fuzzy fruits (which are actually berries), top the list as the most nutrient-dense fruits of all. Two of them have more potassium than a banana, twice the vitamin C and fiber of a small orange, plus folate, magnesium vitamin e, copper and lutein (good for eyes).
These tiny, nutty-tasting seeds are a good source of omega-3 fatty acids and lignans, which may block hormone-related cancers. They pack lots of protein and fiber too. Sprinkle ground flaxseed into yogurt, cereals, salads, soups and batters.
Kale tops the list of vegetables in antioxidant power, also containing lutein and zeaxanthin that protects against age-related diseases. Get optimum benefit by eating kale often, as well as collards, spinach and turnip greens.