ALMONDS: rich in heart-healthy vitamin E and fiber.
APPLES: A good source of pectin, a soluble fiber that provides bulk and digests slowly helping you feel full.
BLUEBERRIES: contains the most antioxidants of any fruit.
BOK CHOY: high in folate.
BROCCOLI: great source of cancer fighting phytonutrient.
CARROTS: loaded with beta-carotene, low in calories, and rich in fiber. Warning: too many will stain your teeth.
BROWN RICE: A source of complex carbohydrates, which provide sustained fuel and prevent fatigue. It’s also rich in the
B vitamins that help turn food into energy.
FISH: excellent source of protein and omega-3 fatty acids.
KIWI FRUIT: most nutrients per calorie of any other fruit!
CANTALOUPE: It satisfies a sweet tooth, but is low in calories.
OATMEAL: high in fiber, iron and B vitamins.
ORANGE JUICE: One of the best drinks there is. Vitamins C, B, potassium, antioxidants; the list goes on and on! And
of course, drink Florida orange juice. (Because that is where I live).
POMEGRANATE JUICE: This juice is delicious and refreshing. It has more antioxidant power than any other drink. Yes,
more than red wine, green tea, blueberry juice, cranberry juice, orange juice and Noni juice. Antioxidants are extremely
important because they guard your body against free radicals. Free radicals are molecules that can cause premature
aging, heart disease, Alzheimer’s, even cancer.
RAISINS: high in iron and fiber.
RED GRAPES: packed with resveratrol, a “cancer blocker”.
SALMON: highest concentration of heart protective omega-3 fatty acids.
TEMPEH: soy isoflavones from this fermented soy product.
TOFU: full of cholesterol lowering soy isoflavones.
YOGURT: full of calcium and “friendly bacteria”.
Important Vitamins for Women (and men too):
Vitamin A: (Beta carotene) Essential for good vision, healthy skin, hair, teeth and bones; can also boost immune function
and help protect against cancer. Recommended amount: 10,000 IU per day.
Vitamins, including Folic Acid: Folic Acid, B6 and B12 work together to prevent anemia, manufacture red blood cells and
build genetic material. Folic Acid also has been proven to reduce the risk of birth defects. The latest research also shows
that these B vitamins may improve memory and reduce levels of homocysteine (a chemical found in the blood that may help
predict heart attack and stroke risk), thereby lowering your risk of heart disease and stroke. Folic Acid is also being studied
as a means to ward off colon and breast cancers.
Recommended amount: Folic Acid 0.4 mg. per day, B6 (pyridoxine) 50 mg. per day; B12 300mcg. Per day (micrograms).
Vitamin C: Helps prevent heart disease and cancer. Assists in wound healing, immune functions, the production of collagen
(connective tissue) and healthy gums. I t also helps the body absorb iron. Recommended amount: 500 mg. per day
Vitamin D: Maintains healthy bones (by helping your body absorb calcium) and promotes immune function. It may also
help protect against the loss of lean muscle mass associated with aging. New research suggests it may also protect
against breast and colon cancers. Recommended amount: 400 IU per day
Vitamin E: Helps form red blood cells, muscle and other tissues. In large quantities, it may protect against cancer causing
cell changes, reduce your risk of heart disease and enhance immune function. New research indicates that E also may slow
the progression of Alzheimer’s disease and be a useful therapy for diabetes (it improves glucose control) and arthritis
(it reduces inflammation).
Recommended amount: 400 IU per day. Do not exceed 400 IU per day without the advice of your health care provider.
Folic Acid: Take 0.4 mg daily when trying to get pregnant as this prevents some birth defects.