Raw AlmondsRaw AlmondsSome of the healthiest most “nutrient Some of the healthiest most “nutrient dense” energy packed fitness superfood dense” energy packed fitness superfood availableavailableMore dietary fiber and calcium then any More dietary fiber and calcium then any other nutother nutMonounsaturated fat, good source of Monounsaturated fat, good source of vitamin E and manganese vitamin E and manganese Research supports almonds ability to lower Research supports almonds ability to lower cholesterolcholesterolFDA states 1.5 ounces a day may reduce FDA states 1.5 ounces a day may reduce the risk of heat disease the risk of heat disease

SUPERFOOD: AVOCADO SUPERFOOD: AVOCADO

A nutrient-dense food A nutrient-dense food high in fiber, top the charts among high in fiber, top the charts among all fruits for potassium, vitamin E, all fruits for potassium, vitamin E, and magnesiumand magnesiumHigh in monounsaturated fatHigh in monounsaturated fatContains oleic acid, which may Contains oleic acid, which may help lower cholesterolhelp lower cholesterol145 calories it contains 145 calories it contains approximately 2 grams of protein, approximately 2 grams of protein, 6 grams of fiber, and 13 grams of 6 grams of fiber, and 13 grams of fat, most of which (8.5 grams) is fat, most of which (8.5 grams) is monounsaturated fatmonounsaturated fat

BroccoliBroccoliBroccoli’s nutritional benefits make it an importantBroccoli’s nutritional benefits make it an important

part of any healthy eating plan part of any healthy eating plan Broccoli contains:Broccoli contains:

-high levels of vitamin C, vitamin A, beta carotene, B -high levels of vitamin C, vitamin A, beta carotene, B vitaminsvitamins (especially B3 and B5) (especially B3 and B5) -folic acid, phosphorus, potassium, iron, calcium, magnesium, zinc and fiber.-folic acid, phosphorus, potassium, iron, calcium, magnesium, zinc and fiber. -carotenoids - antioxidants that are thought to help with weight loss. -carotenoids - antioxidants that are thought to help with weight loss.

• Broccoli boosts the immune system and has been said to aid in the recovery from certain diseases/disorders

→(contains antioxidants and other substances which have been shown be disease fighters)

• Broccoli is rich in folate which helps women to sustain normal tissue growth.

Super Foods: CinammonSuper Foods: Cinammon

- regulates blood sugar- regulates blood sugar

- inhibits cancer cells - inhibits cancer cells - anti-inflammatory substanceanti-inflammatory substance

Super food—Pumpkin seedsSuper food—Pumpkin seeds

Contains phytosterolsContains phytosterols– A naturally occurring compound A naturally occurring compound – Cholesterol-lowering propertiesCholesterol-lowering properties– Potential role in prostate healthPotential role in prostate healthEach 1/4 cup serving provides a healthy dose of Each 1/4 cup serving provides a healthy dose of omega-3 and omega-6 fatty acids and is a good omega-3 and omega-6 fatty acids and is a good source of minerals, including phosphorus, source of minerals, including phosphorus, magnesium, zinc and ironmagnesium, zinc and ironHigh in fibreHigh in fibreDietary uses:Dietary uses: – available year-roundavailable year-round– Freshest in the fall when pumpkins are in season Freshest in the fall when pumpkins are in season – But watch your portion size; one cup packs 750 But watch your portion size; one cup packs 750

calories.calories.

AsparagusAsparagus

High in folic acid, potassium, fiber, High in folic acid, potassium, fiber, thiamin and vitamins A, B6 and C thiamin and vitamins A, B6 and C 60% folic acid60% folic acid– Folic acid/folate is essential for cardiovascular Folic acid/folate is essential for cardiovascular

systemsystem– Also helps regulate amino acidAlso helps regulate amino acidProvides some amino acids and insulinProvides some amino acids and insulinPer 100gPer 100g– 20kcal20kcal– 4g carbohydrate4g carbohydrate– 0.12g fat0.12g fat– 2.2g protein 2.2g protein

Super Food: CarrotsSuper Food: CarrotsCarrots are an excellent source of antioxidant compounds, and the richest vegetable Carrots are an excellent source of antioxidant compounds, and the richest vegetable source of the source of the

pro-vitamin A carotenes. Carrots' antioxidant compounds help protect against pro-vitamin A carotenes. Carrots' antioxidant compounds help protect against cardiovascular disease and cancer and also promote good vision.cardiovascular disease and cancer and also promote good vision.

Carrots contain a very large amount of vitamin A and they also contain falcarinol, which may prevent cancer.

The carrot gets its characteristic orange colour from B- carotene, which on consumption by humans is metabolized into vitamin A.

Carrot is one of the most healing foods that provides the finest and highest quality in nutrients, especially from its juice.  It is an excellent source of pro-vitamin A, vitamins C, D, E, K, B1 and B6.

It is rich with biotin, potassium, calcium, magnesium, phosphorus, organic sodium and some trace minerals.

 

Superfood- GarlicSuperfood- Garlic

• lowers blood pressure and decreases LDL cholesterol from lowers blood pressure and decreases LDL cholesterol from damaging blood vessels which helps to prevent heart damaging blood vessels which helps to prevent heart diseasedisease• contains selenium which helps prevent cancer and toxicity contains selenium which helps prevent cancer and toxicity from heavy metalsfrom heavy metals• ajoene may show some promise in treatment of skin ajoene may show some promise in treatment of skin cancercancer• garlic oil may help diabetics from developing major side garlic oil may help diabetics from developing major side effects such as kidney disease and nervous system and eye effects such as kidney disease and nervous system and eye damagedamage• contains compounds that will reduce inflammation for contains compounds that will reduce inflammation for example, in arthritisexample, in arthritis• contains allicin which is a powerful antibacterial and contains allicin which is a powerful antibacterial and antiviralantiviral• used for its medicinal properties for centuries treating used for its medicinal properties for centuries treating arthritis, cataracts, weakened immune systems, cancer, arthritis, cataracts, weakened immune systems, cancer, stroke, migraines, viruses and agingstroke, migraines, viruses and aging

GarlicGarlic

Is a “super food”Is a “super food”

Has culinary and medicinal purposes Has culinary and medicinal purposes

Garlic has been found to have Garlic has been found to have antibacterial, antiviral, and antifungal antibacterial, antiviral, and antifungal activityactivity

Cont’dCont’d

Claimed to help prevent heart Claimed to help prevent heart disease (including disease (including atherosclerosisatherosclerosis, , high high cholesterolcholesterol, and , and high blood pressurehigh blood pressure) and ) and cancercancer..

Garlic is also used to prevent certain Garlic is also used to prevent certain types of cancer, including stomach types of cancer, including stomach and colon cancers. and colon cancers.

……Many more medical benefits Many more medical benefits

Hot PeppersHot Peppers

BenefitsBenefitsrich in vitamins A, C, rich in vitamins A, C,

and Kand Khelp to prevent cell help to prevent cell

damage, cancer, damage, cancer, and diseases related to and diseases related to

agingagingSupport immune Support immune

functionfunction

SpinachSpinachContains:Contains:- Vitamins:- Vitamins: A(Not as such), B1 (Thiamine), B2 A(Not as such), B1 (Thiamine), B2 (Riboflavin), (Riboflavin), B3 (Niacin), B5 (Pantothenic Acid), B6 B3 (Niacin), B5 (Pantothenic Acid), B6 (Pyridoxine), Bc, C(Pyridoxine), Bc, CE, K.E, K.-Minerals: Calcium, copper, Iron (and other trace Minerals: Calcium, copper, Iron (and other trace minerals)minerals)-Protein: 1 cup contains ~ 12% of daily protein Protein: 1 cup contains ~ 12% of daily protein requirementrequirement-Fats : 1.1 g / cup: Saturated fats and trace Fats : 1.1 g / cup: Saturated fats and trace amount of mono-saturated fats. 0 trans-fatsamount of mono-saturated fats. 0 trans-fats-Carbohydrates: 7.3g / cupCarbohydrates: 7.3g / cup-Fiber: 80% Insoluble fiber (cleans digestive Fiber: 80% Insoluble fiber (cleans digestive tract) and 20% soluble fiber (lowers cholesterol)tract) and 20% soluble fiber (lowers cholesterol)

Good for: Heart , Vision (almost as much beta Good for: Heart , Vision (almost as much beta carotene as carrots), Bones (Calcium & Vit. K)carotene as carrots), Bones (Calcium & Vit. K)

Spinach Spinach A leafy green vegetable loaded with:A leafy green vegetable loaded with:

Vitamin A and CVitamin A and C

FiberFiber

Folic AcidFolic Acid

CalciumCalcium

Spinach helps control cancers such as Spinach helps control cancers such as lung, colon and breastlung, colon and breast

It is also very good for the eyes one of the It is also very good for the eyes one of the best foods to prevent cataracts best foods to prevent cataracts

And blueberries and muscadine grapes contain compounds that recent research shows cause cancer cells in the liver to self-destruct. In studies particularly

important to women, cranberries have recently been discovered to be an important weapon in the fight against deadly ovarian cancer. Studies reported at the annual

meeting of the American Chemical Society found that ovarian cancer cells that were becoming resistant to platinum chemotherapy—the standard of care for

ovarian cancer—became six times more sensitive when exposed to a compound in cranberries.

The anti-cancer properties of all these berries are so strong that researchers have developing concentrated supplements and other products such as purees and

concentrates.

Blueberries, açai berries, raspberries, and cranberriesThe rich, dark colors of blueberries, Brazilian açai berries, raspberries and cranberries come from phytochemicals that protect against numerous types of cancer. Most recently, researchers at the University of Florida found that the active ingredient in açai berries destroyed cancer cells when tested in cell cultures.

STRAWBERRIESSTRAWBERRIESBy: Manpreet BhogalBy: Manpreet Bhogal

One cup of strawberries contains over One cup of strawberries contains over 100 mg of vitamin C, almost as much 100 mg of vitamin C, almost as much as a cup of orange juice. as a cup of orange juice. We need vitamin C for immune system We need vitamin C for immune system function and for strong connective function and for strong connective tissue. tissue. Strawberries also add a bit of calcium, Strawberries also add a bit of calcium, magnesium, folate and potassium and magnesium, folate and potassium and only 53 calories.only 53 calories.You can choose other berries with You can choose other berries with similar nutrition, such as loganberries, similar nutrition, such as loganberries, currants, gooseberries, lingonberries currants, gooseberries, lingonberries and bilberries.and bilberries.

BlueberriesBlueberriesBlueberries contain anthocyanins which Blueberries contain anthocyanins which keep your skin healthy, but blueberries keep your skin healthy, but blueberries are widely available around the globe are widely available around the globe

and have the greatest amount of and have the greatest amount of antioxidants of any food. Antioxidants antioxidants of any food. Antioxidants help fight several diseases, including help fight several diseases, including cancer. Blueberries also contain fiber cancer. Blueberries also contain fiber and many nutrients and help control and many nutrients and help control

hunger by affecting blood sugar levels. hunger by affecting blood sugar levels. Blueberries are also a very tasty snack Blueberries are also a very tasty snack

for people of all ages and contain for people of all ages and contain potassium, manganese, iron, and many potassium, manganese, iron, and many

more minerals!more minerals!

BlueberriesBlueberries

Packed with antioxidants and Packed with antioxidants and phytoflavinoidsphytoflavinoidsThe darker they are, the more The darker they are, the more antioxidants they haveantioxidants they haveAntioxidants help guard against a range Antioxidants help guard against a range of cancers, heart disease, asthma, of cancers, heart disease, asthma, arthritis and cataracts, Alzheimer's and arthritis and cataracts, Alzheimer's and age-related neurological diseases. age-related neurological diseases. High in potassium and Vitamin CHigh in potassium and Vitamin CLow in CaloriesLow in CaloriesLowers risk of heart disease and cancerLowers risk of heart disease and cancerAnti-inflammatoryAnti-inflammatory