1. Berries
- each berry's color stems from a different collection of flavonoid, so switch it up and eat a variety berries
- blueberries rank among the highest in antioxidant power
- berries can reduce inflammation
- raspberries contain least amount of sugar and most fiber compared to blueberries and strawberries
2. Brussel Sprouts:
- smelly yet so delicious (cruciferous) vegetable.
- contain phytonutrients called glucosinolates, which contribute to the pungent smell when cooked, but is also said to fight cancer
- research has shown a link between the consumption of cruciferous vegetables and the reduced risk of premenopausal breast cancer
3. Beets! (will be attempting to make beet chips later today, will keep you posted via blog)
- highest sugar content of any vegetable
- high in fiber, rich in iron, low in calories and full of beta carotene and folic acid (good for women trying to get pregnant, can help protect from birth defects)
- the leaf of the beet is even more nutritious than the root! So next time you make a "green smoothie" add some beet leaves
- raw beets will last a month, but the greens will only last up to four days
4. Sweet Potato
- low in calories, high in fiber
- packed with antioxidant beta-carotine
- Yams are NOT sweet potatoes. YAMS are drier and starchier than sweet potatoes. Yams also have very low levels of beta-carotine.
5. Walnuts
- To maximize freshness store in fridge or freeze walnuts. Walnuts are more perishable than other nuts due to their high polyunsatuarted fat.
- one of the few nuts, or even foods for that matter, that offer high amounts of alpha-linolic acid (an omega 3 fatty acid)
6. Papaya
- can help strengthen nails and improve skin
- a ripe papaya contains nearly a three days supply of vitamin C
- Unripe, green papaya contains high levels of Papin. Papin in an enzyme that acts like the digestive enzymes in your stomach
7. Quinoa
- contains all 9 essential amino acids, quinoa is considered a complete protein
- great source of fiber contains 5.2 grams per one cups serving
- contains B2 and riboflavin, two nutrients that may help reduce frequency of migraines
- red quinoa has a nuttier taste than white quinoa; red quinoa has more fiber per serving
