Beets dilate blood vessels for the blood to low more easily. That means with more blood flow, we receive more iron which helps deliver oxygen throughout the body and to all organs. Iron is one of the major ways to fight anemia.
Beets help to protect against birth defects, colon cancer, osteoporosis, and are high in fiber (good gut bacteria need it!) and beta-carotene (converts into vitamin A or acts as an anti-oxidant).
This amazing cruciferous is a rich source of vitamin A, vitamin C, and bone-building vitamin K. It has a ton of fiber to fill you up and be regular! Healthy weight does need a lot of good natural fiber to support the body in its changing environment.
The best ways to enjoy broccoli is raw with healthy dips, stir-fried, grilled, or lightly steamed. Eat it with your proteins, egg dishes, soups, and salads.
The sea algae with weird-sounding names like Hijiki, Kelp, Nori, Wakame contain nutrients commonly found in green, leafy vegetables and empowered by the mineral content found in the ocean. Boasting with such nicronutrients like magnesium (think migranes and asthma attacks prevention).
Grade nori on popcorn and eggs, add wakame to soups, and marinate hijiki with sesame oil for a quick delicious salad.
Sweet potatoes are rich in beta-carotene and boast 150% more antioxidants than blueberries. They are super high in heart-healthy vitamin A and are packed with vitamin C to keep your immune system strong and humming well no matter of cold and flu season.
DARK LEAFY GREENS
These are in abundance all-year-round! Think spinach, kale, Swiss chard, collard greens – all rich in iron, vitamin A, and lutein for eye health. Don’t forget that fiber is present in those leafy greens. Fiber is essential in metabolism and reducing inflammation. Chronic inflammation is a cause of most diseases, cancers included.
Creamy and succulent avocados are a source for healthy monounsaturated oleic acid, i.e., good fat for your body. Adding avocado slices to your salads and sandwiches also helps your body to block the absorption of bad fats, known as cholesterol.
Avocados are rich in lutein (aids in eyesight) and potassium and folate that may reduce the risk of stroke and cardiovascular disease.
Enjoy nuts in your foods: salads, cereals, yogurts, baked goods and just on their own.
Berries are loaded with antioxidants, phytonutrients, low in calories, and high in water and fiber – all beautiful elements to control blood sugar and keep you full longer.
Blueberries lead the pack because they are among the best source of antioxidants and are widely available.
Cranberries are also widely available fresh, frozen, or dried.
Kiwis are among the most nutritionally dense fruits, full of antioxidants. One large kiwi can supply your daily requirement for vitamin C. It is also a good source of potassium, fiber, and a decent source of vitamin A and vitamin E, which is one of the missing nutrients, and kiwi is one of the only fruits that provides it.
Kiwifruit can also have a mild laxative effect due to their high fiber content.
The reason why green tea is often preferred to black tea is due to its metabolism-boosting compound called EGCG. It prevents damage to the heart muscles and has been found to help prevent breast cancer recurrence in early stage.
Green tea may also improve bone density. But AVOID ADDING MILK into your green tea! Such concoction may reduce the body’s absorption of the catechins.
Good quality chocolate is rich in flavonoids, substances that have been shown to improve blood flow, suppress cough, improve memory, and give you hydrated, smooth skin.
Dark chocolate is also loaded with flavonoids, that help with a wide array of conditions and flavonols, which can relax your blood vessels and thin your blood, lowering your blood-pressure numbers naturally.