Some Good Daily Foods:


Broccoli:
Broccoli for vitamins C & A, beta-carotene & fiber plus Sulforaphane. The highest levels of sulforaphane are in the florets. Eat it raw for the most sulforphane. Microwaved with a small amount of water reduces 50%, boiling & steaming, more-so, & commercially frozen has none.
Carrots:
2 carrots every second day provides enough beta-carotene to reduce stroke risk by half for men who have already had symptoms of heart disease, & cut women's risk of stroke as well.
Chili Peppers:
The heat source in chilies, capsicin, is an antioxidant with a multitude of benefits: It protects DNA against carcinogens; it's a natural decongestant & expectorant; its blood-thinning ability helps prevent strokes; it lowers cholesterol and some researchers believe it stimulates the release of the body's natural endorphins.
Spinach:
1 cup of raw spinich provides a great source of vitamin A, vitamin C and folic acid, plus a bit of magnesium, which helps control cancer, reduces risk of stroke and heart disease, blocks free radicals and may help prevent osteoporosis.
Dark green, leafy vegetables also contain glutathione, which helps make an enzyme that's important to immune function. Fresh is best; cooking leaves little glutathione.

Mushrooms:
The basic mushroom may not be that valuable, but wild exotic mushrooms contain beta-glucan, which acts like a vaccien to kick the immune system into higher gear. Shiitake, enoki & zhu ling & reishi, a type of hard, woody mushroom that grows on tree trunks, all have anti-cancer & antiviral effects.


Tomatoes or Strawberries:
In a study of plants related to longevity, researcherd found that the 2 best correlated with a longer life were tomatoes & strawberries. Tomatoes are rich in lycopenes, an antioxidant even more potent than vitamin C that also stimulates immune function & slows degenerative diseases. Tomatoes only drawback is soft skin that may harbor fungicides, but soaking in water helps flush them out. Strawberries contain ellagic acid, which has been shown to have anticancer properties.
Papaya, Pineapple or Kiwi:
Enzymes, the catalysts that speed up the rate of reactions in the body, are found in high amounts in raw, fresh ( & only raw, fresh) papaya, pineapple & kiwi, which help combat "everything from autoimmune diseases, allergies & cancers to AIDS," 3 papayas a day would provide the dose that has shown dramatic effects against disease, but you can get the same benefit with kiwi & pineapple.
Mangoes:
While rich in carotenoids, mangoes don't have papaya's high enzyme levels. But they do contain another important catagory of phytochemical: bioflavonoids. Bioflavonoids help plants capture energy from the sun; when eaten, they aid our immune system & they're antioxidants at least as effective as vitamin C & beta-carotene, if not more so.
Citrus Fruits:
Fresh, whole citrus fruits are a great source of vitamin C (Oranges have the most), which more than 30 studies have shown helps the body fight cancers of the lung, cervix, esophagus & stomache. They're also extremely rich in bioflavonoids. The highest concentration is in the white rind, the part between the coloured peel & the fruit, which means "when you drink orange juice, you're getting little or no bioflavonoids. Limonene, another bioflavonoid found in the coloured part of the skin on citrus fruits, has been shown to be one of the most exciting phytochemicals against cancer; it helped reverse cancer in animal studies - but don't eat the entire fruit, peel & all, because of spray on pesticides.
Rockmelon:
1/4 melon delivers 2 mg of beta-carotene, nearly half the national Cancer Institute's recomended 5.7 mg /day for cancer prevention & a help in protecting against heart disease. Rockmelon is also a rich source of vitamin C.
Apricots:
Fresh apricots are high in beta-carotene & provide medium to high vitamin C & some fiber. Vitamin C vanishes from dried apricots; & if they're organic, they lose beta-carotene as well. Nonorganic dried apricots ( & other dried fruits) retain their beta-carotene because they're treated with sulphur dioxide, but the chemical can cause asthma in some people.
Bananas:
Bananas are rich in magnesium (shown to help protect the circulatory system), potassium & slowly absorbed simple sugars. They're also a good source of pectin, a soluable fibre that prevents radical swings in blood sugar.
Garlic:
Garlic is a powerhouse of antioxidants of various kinds. There have been lots of studies that show it lowers cholesterol, lowers blood pressure, is an antiviral & antibacterial, & it may have chemicals capable of destroying cancer cells, even after you get cancer.
Tea:
Drinking five cups of tea is equal to eating two vegetables, or nearly half of the recomended min daily intake by the latestnutritional guidelines. Tea is loaded with antioxidants called polyphenols, & "there is some evidence from numerous lab studies that both green tea & black tea reduce heart disease, cancer & stroke risk, & it even shows some promise as an antagonist against certain viruses,". Green & black tea both have "roughtly the same effect".
Beans:
Are high in protein & complex carbohydrates, have both soluble & insoluble fiber, & they are filling & cheap. Beans are loaded with phytochemicals & protease inhibitors that may help prevent cancer. If you are not a bean lover you can try pasta made from lupin beans, rich in fiber, carotenes & high quality proteins, plus twice the calcium of other nondairy foods.
Soybeans & Tofu.
Tofu, fresh soybeans, soy milk & soy protein isolates lower "bad" LDL cholesterol levels in blood, which reduces heart disease risk. Even moderate amounts help, but the more people eat the more dramatically their cholesterol drops. Soy is also high in a category of bioflavonoids that inhibit estrogen-promoted cancers & protect against radiation in chemotherapy. Studies have shown that regular soy eaters have reduced risk or lower rates of prostate, colon, lung, rectal & stomach cancers.
Salmon:
In addition to salmon's well known heart disease fighting omega-3 oils, it has calcium, magnesium, complete proteins & B vitamins. Its B6 serves as another buffer against heart disease, & also boosts the immune system, stimulates an enzyme that regulates the nervous system & helps to prevent some cancers. Salmon even has carotenoids, which account for its orange-pink colour.
Linseed (Flaxseed):
Linseedis very high in oil, 51% of the oil is linolenic acid, "so if you can't eat fish, that's the way to get omega-3 oils." Like soybeans, Linseed also has phytoestregens called lignans, which have been linked to breast & colon cancer prevention. One good way to get your Linseed is through whole grain breads made with Linseed meal; check the labels.
Oats:
Research has found that oat bran lowers cholesterol & blood pressure & may also be beneficial in reducing the chances of colon cancer. Oatmeal contains both soluble & insoluble fiber, but the soluble fiber in oatmael that provides the most health benefits.
Quinoa:
A staple that nourished the ancient Incas, it's one of the best plant protein sources, featuring a complete selection of amino acids, high calcium, fiber, phosphorus, iron & lysine. Quinoa can be cooked like rice or bought as a flour for baking.
Wheat Germ.
Has 24 grams of protein per half cup, wheat germ is a great addition to the grains. It's also a good source of disease fighting nutrients such as B vitamins, calcium, magnesium. But it's the oil in wheat germ that makes it the richest food sources for vitamin E, which enhances immune function & as an antioxidant, helps prevent cateracts & atherosclerosis.

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