1. In addition to being deliciously sweet, berries such as raspberries, blueberries and strawberries offer an abundance of antioxidant capacity. Blueberries, raspberries and blackberries are rich in proanthocyanidins, antioxidants that can help prevent cancer and heart disease. Eat them frozen in a morning smoothie, toss a handful over your morning yogurt or cereal or enjoy them as an afternoon snack. .....
2. Broccoli definitely takes the gold medal for most nutritious vegetable. This cruciferous vegetable contains more vitamin C than an orange and has more calcium than a glass of milk. In addition to minerals and vitamins, broccoli is filled with disease-fighting chemicals called phytonutrients. Sulforaphane, a phytonutrient found in broccoli, has been shown to lower the risk of many types of cancers. Try steaming or boiling broccoli and seasoning wi .....
3. Garlic is used around the world as a delicious flavouring agent for any dish. The health benefits of garlic have been well touted for centuries, and raw garlic has been used as a natural antibiotic to kill off some strains of harmful bacteria. Garlic is also useful for decreasing blood pressure and cholesterol, removing heavy metals from the body, preventing cancer and acting as an antifungal and antiviral agent. One clove of garlic contains vita .....
4. Green tea contains high concentrations of catechin polyphenols. These compounds work in the body with other chemicals to heighten levels of fat oxidation and thermogenesis (a state created in the body by burning fat as fuel). On average, you should try to consume a minimum of three cups of green tea per day for weight loss effects. Green tea has also been shown to be preventative against cancer, heart disease and high cholesterol. .....
5. Tomatoes are by far the richest source of a powerful anticancer agent called lycopene. In fact, research has shown lycopene to be an even more powerful disease fighter than vitamin E and beta carotene. Lycopene needs fat for optimal absorption to occur. Therefore, putting the healthy fat olive oil in your spaghetti sauce is an excellent trick to increase your lycopene levels. Start including more tomatoes in your diet in the form of sliced, whole .....
7. One cup (chopped) of this powerhouse veggie has 206% of your daily recommended dose of vitamin A and 134%of your daily recommended dose of vitamin C. .....
14. You may not have realized it, but artichokes are full of antioxidants and deliver a great deal of vitamins to your body. To benefit from this vegetable, add artichoke hearts to your salad or use them as a topping on your pizza. .....
15. Grapes are a great source of antioxidants, but go for the ones with the dark skin. These are full of heart healthy flavonoids and polyphenols, as is red wine. However, don .....
17. Carrots, and other orange fruits and vegetable, contain beta-carotene, which helps your body produce vitamin A and fight cancer. Be sure to add this color to your diet! .....
18. Apples make the perfect snack; they satisfy your sweet tooth, and they deliver vitamins and antioxidants which can keep you healthy. Red delicious apples contain the highest amount of antioxidants.Apples are rich in two plant compounds called catechins, and in quercetin. All help to prevent strokes, heart disease and cancer. Quercetin has also been shown to improve the firmness of collagen, which helps the skin to keep its elasticity. Apples are .....
19. The rumors are true! Dark chocolate contains powerful antioxidants and can lower your blood pressure. However, be sure to consume this treat in moderation and only go for the dark varieties. Milk and white chocolate do not deliver the same benefits! .....
20. You don?t have to feel guilty about indulging in potatoes, because you?re doing your body a favor by doing so. Bake up an antioxidant-rich russet potato and add it to your dinner just don?t load it up with butter and sour cream!
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21. Avocados contain an amino acid called glutathione, which strengthens your defences against heart disease and cancer. They are also rich in vitamin E, a powerful antioxidant important for good skin condition and wound healing. Avocados are also a good source of monounsaturated fat, which is linked to lower risk of heart disease. .....
22. Whole-grain barley or pot barley - and other whole grains, such as rye and oats, contain phytic acid which has been shown to inhibit the growth of cancers. Barley is particularly rich in chemicals called protease inhibitors, which also have properties that combat cancer, including breast and bowel cancer. Whole grains are also high in fibre, which helps to keep the digestive and circulatory systems healthy.
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23. Blackcurrants are one of the richest natural sources of vitamin C, at around 130mg per 100g when stewed. Vitamin C is an important antioxidant which helps keep the immune system healthy, keeps the skin in good condition and helps wounds and fractures to heal. High levels of vitamin C are linked with the lowest risk of heart disease. Blackcurrants also contain other implant compounds such as lutein (see Broccoli) and anthocyanins (see Blueberries) .....
24. Discovered in recent tests to be the most powerful antioxidants of all, blueberries have the strongest potential to prevent the diseases of old age. It has been found that 100g a day can stimulate the growth of new brain cells and may help prevent memory loss. Blueberries are also rich in a plant chemical group called anthocyanins, which help oxygenate the skin and keep it looking young. Many other red, purple and blue berries have similar proper .....
25. Carrots are the best source of carotenes - compounds which have a strong antioxidant effect that is important in helping to prevent cancers. Regular carrot intake can also help protect against macular degeneration and cataracts, help minimise night blindness and reduce harmful cholesterol. Carotenes also protect the skin from sun damage and cancers. Eating carrots cooked with a little oil or fat encourages carotene absorption. .....
26. Celery is renowned for reducing blood pressure, possibly because it contains the plant chemical 3-n-butyl phthalid, as well as apigenin, one of the flavonoid plant chemicals. It is also an excellent source of potassium, a mineral that balances body fluids and can lower blood pressure in some. Celery also has anti-inflammatory properties and can help reduce pain from arthritis, as well as helping to beat fluid retention. One study found that celer .....
27. Fresh, organic eggs that are certified salmonella-free are an excellent food. They contain high levels of selenium which may be lacking in the diet and have cancer- and heart disease-fighting qualities. They're a good source of iodine, which can help to promote healthy thyroid activity and also contain lecithin, a substance that can help to prevent heart disease and gallstones. Eggs are rich in vitamins and minerals, including vitamin E and zinc .....
28. Flax seeds - sometimes called linseeds - are tiny golden seeds from the flax plant. They are one of the few plant foods rich in alpha-linolenic acid which the body converts to the fatty acids EPA and DHA. These fats have a host of important anti-ageing properties - they help to prevent blood clots, stroke and heart disease, may improve brain power and lift depression, can help arthritis, improve insulin sensitivity and are vital in retaining smoo .....
29. Leafy dark green vegetables, such as Savoy cabbage, kale, and spring greens, are good sources of two carotenoids which have been shown to help prevent age-related macular degeneration and cataracts. Greens are also a good source of easily absorbed calcium to help maintain strong bones, and are rich in potassium, which helps protect against calcium loss. In addition, they're a good source of vitamins C and E. .....
30. Several herbs are strong antioxidants, even when used in small amounts. Thyme, oregano, rosemary, sage, basil and coriander all contain high levels of phyto-chemicals, which can help ward off heart disease and cancers. .....
31. Nuts are a good source of magnesium, which is vital for energy levels. Magnesium can help keep muscles supple and prevent aches and pains, and may also lower the risk of osteoporosis. Almonds, Brazils and peanuts are good for helping to build or maintain muscle mass and help protect against glaucoma, diabetes and high blood pressure. Research in the USA has shown that just two 25g portions of fresh nuts a week reduced death from heart disease in .....
32. Oily fish such as salmon, herring, mackerel and sardines are the main source of the important fats called omega-3s. Two of them - EPA and DHA - are not found in any other foods. These fats have a variety of benefits, including offering some protection against the decline of brain power and diseases such as Alzheimer's and Parkinson's. They are also anti-inflammatory, helping to minimise the pains of arthritis and rheumatism. In addition, they can .....
33. Although olive oil is almost 100 per cent fat, it is rich in nutrients and compounds that can help protect against age-related disease. It is high in monounsaturated fats, which lower levels of harmful LDL cholesterol while protecting the levels of "good" HDL cholesterol, and thus helps fight heart disease and stroke. Olive oil also contains squalene and oleuropein, which are powerful antioxidants, protecting blood cholesterol from oxidation. Thi .....
34. The onion family, including garlic and leeks, are good detoxifiers and are also antiseptic and antibacterial. The sulphur compounds they contain are also linked with protection against strokes, high blood pressure, heart disease and cancers. Just 1g of onion a day is enough to help strengthen the bones. Onions are rich in flavonoids and potassium, which can reduce blood pressure and keep the arteries healthy, and the onion family may also help to .....
35. Most spices are strong antioxidants and have a variety of beneficial effects. Ginger is an anti-inflammatory and can help ease the pain of arthritis. Chillies contain the plant chemical capsaicin, which is a great reliever of general aches and pains, and coriander seeds can lower blood pressure. .....
36. Soya beans contain high levels of plant oestrogens and magnesium, both of which may help to minimise menopausal symptoms. Soya beans are high in soluble fibre, and have also been shown to help reduce the risk of heart disease. Soya protein helps build and maintain collagen and elastin, both important for keeping skin in youthful condition. .....
37. The Red Delicious is a clone of apple cultigen, now comprising more than 50 cultivars, recognized in Madison County, Iowa, United States, in 1880. As new cultivars with improved color and earlier harvestability have replaced the original cultivar in commercial orchards, the taste and texture of the harvested commodity have deteriorated, and many customers have begun to reject the Red Delicious at the food market. Roger Yepsen notes some of its le .....
38. Beans are a great addition to any well-balanced diet. They are rich in antioxidants, vitamins, minerals and fiber. Once thought to be loaded with little more than carbohydrates, beans are actually low-fat and full of nutrients that have many healthful benefits. In addition, they are easy to cook and versatile in recipes as side dishes or as main courses. Because canned beans can often lack flavor and have a mushy consistency, dry beans are often .....
39. Both dried and canned kidney beans are available throughout the year. Dried beans are generally available in prepackaged containers as well as in bulk bins. True to their name, these popular beans are kidney shaped and are especially good in simmered dishes where they absorb the flavors of seasonings and the other foods with which they are cooked. Just as its name suggests, the kidney bean is shaped like a kidney. Since these dark red beans hold .....
41. The blackberry is an edible fruit produced by many species in the Rubus genus in the Rosaceae family, hybrids among these species within the Rubus subgenus, and hybrids between the Rubus and Idaeobatus subgenera. What distinguishes the blackberry from its raspberry relatives is whether or not the torus receptacle or stem picks-with i.e. stays with the fruit. When picking a blackberry fruit, the torus does stay with the fruit. With a raspberry, th .....
42. Sweet with a deep taste and a sticky chewy texture, prunes are not only fun to eat but they are also highly nutritious. As with other dried fruits, they are available year round.Prunes are actually the dried version of European plums and recently had its name officially changed to dried plum. .....
43. One of the most fascinating new areas of raspberry research involves the potential for raspberries to improve management of obesity. Although this research is in its early stages, scientists now know that metabolism in our fat cells can be increased by phytonutrients found in raspberries, especially rheosmin (also called raspberry ketone). By increasing enzyme activity, oxygen consumption, and heat production in certain types of fat cells, raspbe .....
44. Many foods commonly consumed in the U.S. are valuable sources of antioxidants. But researchers have recently ranked the 50 best antioxidant sources among commonly eaten foods and found strawberries to be quite exceptional. When total antioxidant capacity was measured against a uniform amount of food 100 grams, or about 3.5 ounces, strawberries ranked 27th best among U.S. foods. In addition, when only fruits were considered, strawberries came out .....
45. Granny Smith apples are a crisp, tart apple that make a delicious snack or a tasteful addition to recipes. Because these green apples are have a higher acid content than other apples, they take longer to go brown once you cut into them. Toss diced Granny Smith apples into salads or stir them into your oatmeal at breakfast. Caramelize chopped Granny Smith apples with a touch of butter and cinnamon to make a warm topping for frozen yogurt. No matte .....
46. Related to the walnut, pecans are native to America, and grow enclosed in a glossy, browny-red oval shell. The kernel inside shares the walnut s trademark grooved surface but has a slightly more even, oval shape. Its skin is a warmer, lighter brown, and the nut itself is creamier in colour. Sweet and rich, the pecan's distinct flavour and texture is the result of its high levels of monosaturated oil - in fact, it's the fattiest of all nuts. It go .....
47. Wonderfully delicious, cherry fruit is packed with full of health-benefiting nutrients and unique antioxidants. Cherries are native to Eastern Europe and Asia Minor regions. Botanically, the fruit is a drupe stone fruit, belonging to the broad Rosaceae family of small tree fruits in the genus, Prunus. Some of the common drupe family fruits are plums, peaches, apricots etc. Although several species of cherries exist, two popular cultivars are wild .....
48. A plum is a drupe fruit of the subgenus Prunus of the genus Prunus. The subgenus is distinguished from other subgenera peaches, cherries, bird cherries, etc. in the shoots having a terminal bud and solitary side buds not clustered, the flowers in groups of one to five together on short stems, and the fruit having a groove running down one side and a smooth stone or pit.Mature plum fruit may have a dusty-white coating that gives them a glaucous ap .....
49. The Russet potato is a large potato with dark brown skin and few eyes. Its flesh is white, dry, and mealy, and it is good for baking, mashing, and french fries. It is a common and popular potato.
To improve the disease resistance of Irish potatoes, Luther Burbank selected the potato that became known as the Burbank. It was not patented because plants such as potatoes that are propagated from tubers were not granted patents in the United States. T .....
50. Black beans may take a surprising amount of time to cook, but those little bombshells of flavor are completely worth the effort. All youll need to make these delicious beans is a sturdy dish, some simmering water, and, of course, some black beans. .....
51. Gala apples are small and are usually red with a portion being greenish or yellow-green, vertically striped. Gala apples are fairly resistant to bruising and are sweet, grainy, with a mild flavor and a thinner skin than most apples. Quality indices include firmness, crispness, and lack of meal worms. Gala apples are sweet and aromatic, with a size that fits nicely into a child's hands. It can be added in salads, or cooked, and are especially suit .....
