Consuming a variety of foods rich in the the following nutrients will help you stay healthy.
Calcium: key to have strong bones and teeth, help nerve and muscle function.
Milk, other dairy products
Cornmeal
Wheat flour
Collards
Rhubarb
Sardines
Spinach
Soybeans
Turnip greens
Salmon, canned with bone
Kale
Vitamin C: key to help body repair itself, prevent diseases and infections
Oranges/orange juice
Peppers (sweet and chili)
Grapefruit juice
Papayas
Strawberries
Broccoli
Brussels sprouts
Peas
Kiwi fruit
Sweet potato
Fiber: key to help digest, prevent heart attacks, intestinal problems and several types of cancer.
Barley
Bulgur
Beans
Peas Wheat flour, whole-grain
Oat bran
Dates
Tomato products
Raspberries
Cornmeal
Artichokes
Anti-oxidants: key to prevent cancer, heart disease and Alzheimer's
Beans
Blueberries
Cranberries
Artichokes
Blackberries
Prunes
Russet potatoes
Pecans
Apples
Cinnamon
Folic acid: key to prevent some birth defects and can help reduce the risk of some types of cancer.
Turkey/chicken giblets
Lentils
Cowpeas/Black eyed peas
Orange Juice
Beans (specifically kidney, pinto, navy)
Chickpeas
Okra
Spinach
Asparagus
Beef liver
Iron: key to help you feel strong and energetic
Mollusks, clams
Turkey or chicken giblets
Enriched whole wheat flour
Enriched rice
Soybeans
Tomato products
Spinach
Liver
Beef
Jerusalem-artichokes, raw
Baking chocolate, unsweetened squares
Original Sources: USDA, National Institutes of Health
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