ALMONDS:
rich in heart-healthy vitamin E and fiber.
APPLES:
A good source of pectin, a soluble fiber that provides bulk
and digests slowly, helping you feel full.
BLUEBERRIES:
contains the most antioxidants of any fruit
BOK
CHOY: high in folate
BROCCOLI:
great source of cancer fighting phytonutrient
CARROTS:
loaded with beta-carotene, low in calories, and rich in fiber.
BROWN
RICE: A source of complex carbohydrates, which provide
sustained fuel and prevent fatigue. It’s also rich in
the B vitamins that help turn food into energy.
FISH:
excellent source of protein and omega-3 fatty acids
KIWI
FRUIT: most nutrients per calorie of any other fruit !!!
CANTALOUPE:
It satisfies a sweet tooth but is low in calories
OATMEAL:
high in fiber, iron and B vitamins
ORANGE
JUICE: One of the best drinks there is. Vitamins
C, B, potassium, antioxidants, and the list goes on and on!
And of course, drink Florida orange juice. (Because that is
where I live).
POMEGRANATE
JUICE :
This juice is delicious and refreshing. It has more antioxidant
power than any other drink. Yes, more than red wine, green
tea, blueberry juice, cranberry juice, orange juice and Noni
juice. Antioxidants are extremely important because they guard
your body against free radicals. Free radicals are molecules
that can cause premature aging, heart disease, Alzheimer’s,
even cancer.
RAISINS:
high in iron and fiber
RED
GRAPES: packed with resveratrol, a cancer blocker
SALMON:
highest concentration of heart protective omega-3 fatty acids
TEMPEH:
soy isoflavones from this fermented soy product
TOFU:
full of cholesterol lowering soy isoflavones
YOGURT:
full of calcium and “friendly bacteria”
Vitamin
A: (Beta carotene) Essential for good vision, healthy
skin, hair, teeth and bones; can also boost immune function
and help protect against cancer. Recommended amount: 10,000
IU per day.
 B
Vitamins, including Folic Acid: Folic Acid, B6 and B12
work together to prevent anemia, manufacture red blood cells
and build genetic material. Folic Acid also has been proven
to reduce the risk of birth defects. The latest research also
shows that these B vitamins may improve memory and reduce
levels of homocysteine (a chemical found in the blood that
may help predict heart attack and stroke risk), thereby lowering
your risk of heart disease and stroke. Folic Acid is also
being studied as a means to ward off colon and breast
cancers. Recommended amount: Folic Acid 0.4 mg. per day,
B6 (pyridoxine) 50 mg. per day; B12 300mcg. Per day (micrograms).
Vitamin
C: Helps prevent heart disease
and cancer. Contributes to wound healing, immune functions,
the production of collagen (connective tissue) and healthy
gums. It also helps the body absorb iron. Recommended
amount: 500 mg. per day
Vitamin
D: Maintains healthy bones (by helping your body to absorb
calcium) and promotes immune function; may help protect against
the loss of lean muscle mass associated with aging. New research
suggests it may also protect against breast and colon cancers.
Recommended amount: 400 IU per day
Vitamin
E: Helps form red blood cells, muscle and other tissues.
In large quantities, it may protect against cancer causing
cell changes, reduce your risk of heart disease and enhance
immune function. New research indicates that E also may slow
the progression of Alzheimer’s
Disease and be a useful therapy for diabetes (it improves
glucose control) and arthritis (it reduces inflammation).
Recommended amount: 400 IU per day. Do not exceed 400 IU per
day without the advice of your doctor.
Folic
Acid: Take 0.4 mg daily when trying to get pregnant
as this prevents some birth defects.
Important
Minerals for Everyone
As with
vitamins, it can be difficult, to get the amounts of minerals
needed for optimum health through diet alone. Mineral supplements
can help you make sure you are getting all the minerals your
body requires. Below is a list of essential minerals we recommend.
Calcium:
Calcium is vital for the formation of strong bones and teeth
and for the maintenance of healthy gums. It is also important
in the maintenance of a regular heartbeat and the transmission
of nerve impulses. Calcium lowers cholesterol levels and helps
prevent cardiovascular disease. It may increase the rate of
bone growth and bone
mineral density and children. It may lower blood pressure
and prevent bone loss associated with osteoporosis as well.
RDA: 1000 mg. per day, 1500 mg. per day after menopause.
Magnesium:
Magnesium assists in calcium and potassium uptake. Supplementing
the diet with magnesium can help prevent depression,
dizziness, muscle weakness and twitching, and premenstrual
syndrome, and also aids in maintaining the body’s
proper pH balance. Recommended amount: 750 mg. per day. Potassium
Role: This mineral is important for a healthy nervous system
and a regular heart rhythm. It helps prevent stroke, aids
in proper muscle contraction and works with sodium to control
the body’s water balance.
Selenium:
Selenium’s primary function is to prohibit the oxidation
of lipids (fats). A vital antioxidant, especially when combined
with vitamin E. It protects the immune system by preventing
the formation of free radicals, which can damage the body.
It has also been found to function as a preventive against
the formation of certain types of tumors. Selenium and vitamin
E act synergistically to aid in the production of antibodies
and to help maintain a healthy heart and liver. This trace
element is needed for pancreatic function and tissue elasticity.
Recommended amount: 200 mcg. (micrograms) per day
Potassium:
Important for chemical reactions within the cells and aids
in maintaining stable blood pressure. Recommended amount:
50 mg. per day
Iron:
Perhaps the most important of irons functions in the body
is the production of hemoglobin and myoglobin and the oxygenation
of red blood cells. Iron is the mineral found in the largest
amounts of the blood. It is essential for many enzymes, including
catalase, and is important for growth. Iron is also required
for a healthy immune system and for energy production. Recommended
amount: 30 mg. per day (if you take a supplement, this can
cause black-looking feces and constipation).
Zinc:
Assists with digestion and metabolism. This important mineral
may help prevent acne and regulate the activity of the oil
glands. It promotes a healthy immune system and the healing
of wounds. It protects the liver from chemical damage and
is vital for bone formation. Recommended amount: 15-50 mg.
per day. The above dosage recommendations vary from source
to source. Taking these vitamins individually may be costly
and time consuming. Look for a balanced vitamin preparation
with which you are comfortable. Ask your pharmacist for recommendations.
Visit the
Nutrition Video and Article Center for
a variety of nutrition-related information.
How To Have Better
Sexual Health Through Proper Nutrition
Can
Fruits and Veggies
Keep Your Memory Strong?
BTW, Pasta
Cooked Al-Dente will Leave You Fuller For Longer than Soft
Pasta.
See Calorie Charts if you are counting
calories.
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