Protective Foods
Research reveals that certain food groups can reduce risk of heart disease, cancer, diabetes, and allergies. These foods contain protective nutrients, such as antioxidants vitamin C, E, beta-carotene, Zinc, and properties such as photochemical in plants that give them color, aroma, and flavor. These foods provide a composite of elements that work together: therefore, it's always best to eat the whole food left the way God gave it to us.
Foods high in Omega-3 - flax seeds, flax seed oil, salmon, mackerel, haddock, rainbow trout, sardines, tuna, and bluefish
Foods high in soluble fiber - oats, oat bran, soybeans, barley, carrots, garbanzo beans, apples, citrus fruits, bananas, melons, broccoli, potatoes, corn, dried peas and beans
Fruits high in Vitamin C and pectin - apples, pears, black currants, citrus fruits, strawberries, red currants, goose berries, tomatoes, raspberries, blackberries
Fruits high in Vitamin C and bioflavonoids - lemons, limes, oranges, grapefruit, tomatoes, pumpkins, potatoes, strawberries, green and red peppers.
Foods containing plant sterols - eggplant, cabbage, soybeans, peanuts, brown rice, barley, sweet potatoes, and avocados
High Potassium Foods - potatoes, avocadoes, orange juice, raisins, sweet potatoes, tomatoes, squash, bananas, dried apricots, flounder, salmon
Foods high in monounsaturated fats - avocadoes, almonds, pecans, cashews, hazelnuts, olive oil
Oils high in essential fatty acids - flax seed oil, sunflower oil, safflower oil, soybean oil, whole grains
High Vitamin E foods - whole grains, wheat germ, soybeans, nuts, seeds, fresh veggies
Foods high in sulfur compounds and allium - onions, garlic, leeks, chives, scallions
Foods high in magnesium - green veggies, figs, lemons, grapefruit, apples, soybeans, almonds, nuts, seeds, wheat, yellow corn
Foods high in B vitamins Whole grains, eggs, leafy greens
Foods high in Zinc - whole grains, eggs, pumpkin seeds
High calcium foods - lowfat or nonfat yogurt, almonds
Veggies high in Caratonoids - dark greens, carrots, red peppers, apricots, peaches, yellow squash, sweet potatoes
Veggies containing indoles and isothiocynates - cruciferous veggies (see complete listing in the Nutrition section of workbook)
Veggies high in chlorophyll - parsley, dark leafy greens such as spinach, kale, collard greens, mustard greens, turnip greens
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