10 Fruits and Vegetables High in Antioxidants

Antioxidants are used by the body to fight cell damaging free radicals. Research continues to reveal more and more functions of antioxidants in maintaining health. The following ten fruits and vegetables are especially high in antioxidants.

Blueberries
The USDA ranked blueberries highest in antioxidants out of 40 other common fruits and vegetables. Some of the antioxidants they contain are anthocyanins, phenolic, ellagic acid, vitamin C, and vitamin E.

Kale
Kale is vey high in beta-carotene, lutein, selenium, vitamin A, vitamin C, and vitamin E.

Sweet Potatoes
Sweet potatoes are very high in beta-carotene, selenium, anthocyanins, vitamin A, vitamin C, and vitamin E.

Romaine Lettuce
Romaine lettuce is very high in beta-carotene, lutein, selenium, vitamin A, vitamin E, and vitamin C.

Shiitake Mushrooms
Shiitake mushrooms are very high in selenium and vitamin C.

Carrots
Carrots contain beta-carotene, selenium, lutein, vitamin A, vitamin C, and vitamin E.

Canteloupe
Canteloupe contains beta-carotene, selenium and vitamin E, vitamin A and vitamin C.

Bell Peppers
Bell peppers are high in beta carotene, flavenoids, selenium, cysteine, lutein and vitamins A and C.

Tomatoes
Tomatoes are high in beta-carotene, selenium, lycopene, lutein, and vitamin E, vitamin C, and vitamin A.

Olives
Olives are high in beta-carotene, selenium, vitamin A, vitamin C, and vitamin E.

10 Fruits and Vegetables High in Vitamin A

Vitamin A is important for vision, the immune system, and many other functions of a healthy body. It is formed in the body using carotenoids like beta-carotene, which is present in many fruits and vegetables.

Here are 10 fruits and vegetables that are high in vitamin A.

Sweet Potatoes
Baked sweet potatoes contain 38,433 IU per cup or 769% of the RDA.

Pumpkin
Canned pumpkin contains 38,135 IU per cup or 763% of the RDA.

Carrots
Raw carrots contain 21,383 IU of vitamin A per cup or 428% of the RDA.

Spinach
Spinach contains 18,867 IU per cup or 377% of the RDA.

Kale
Kale contains 17,709 IU per cup or 354% of the RDA.

Apricots
Apricots contain 2,985 IU per cup or 60% of the RDA.

Plaintains
Plaintainscontain 1668 IU per cup or 33% of the RDA.

Papaya
Papaya contains 1,531 IU per cup or 31% of the RDA.

Tangerines
Tangerines contain1,328 IU per cup or 27% of the RDA.

Watermelon
Watermelons contain 865 IU per cup or 17% of the RDA.


 

Health Benefits of Avocados

Here are ten reasons to do just like I do and eat an avocado a day:

Prostate Cancer Prevention
Avocados have been shown to inhibit the growth of prostate cancer.

Oral Cancer Defense
Research has shown that certain compounds in avocados are able to seek out pre-cancerous and cancerous oral cancer cells and destroy them without harming healthy cells.

Breast Cancer Protection
Avocado, like olive oil, is high in oleic acid, which has been shown to prevent breast cancer in numerous studies.

Eye Health
Avocados have more of the carotenoid lutein than any other commonly consumed fruit. Lutein protects against macular degeneration and cataracts, two disabling age-related eye diseases.

Lower Cholesterol
Avocados are high in beta-sitosterol, a compound that has been shown to lower cholesterol levels. In one study, 45 volunteers experienced an average drop in cholesterol of 17% after eating avocados for only one week.

Heart Health
One cup of avocado has 23% of the recommended daily value of folate. Studies show that people who eat diets rich in folate have a much lower incidence of heart disease than those who don't. The vitamin E, monounsaturated fats, and glutathione in avocado are also great for your heart.

Stroke Prevention
The high levels of folate in avocado are also protective against strokes. People who eat diets rich in folate have a much lower risk of stroke than those who don't.

Better Nutrient Absorption
Research has found that certain nutrients are absorbed better when eaten with avocado. In one study, when participants ate a salad containing avocados, they absorbed five times the amount of carotenoids (a group of nutrients that includes lycopene and beta carotene) than those who didn't include avocados.

Glutathione Source
Avocados are an excellent source of glutathione, an important antioxidant that researchers say is important in preventing aging, cancer, and heart disease.

Vitamin E Powerhouse
Avocados are the best fruit source of vitamin E, an essential vitamin that protects against many diseases and helps maintains overall health.

10 Anti-Inflammatory Foods

 
Chronic inflammation is the cause of many diseases including rheumatoid arthritis, atherosclerosis, hay fever, and many other diseases. Over-the-counter anti-inflammatories have side effects, especially when used long-term. The good news is that many foods have anti-inflammatory properties and some of them work better than OTC meds but without the side effects.

Here's a list of 10 anti-inflammatory foods.

Kelp
Kelp contains fucoidan, a complex carbohydrate that is a powerful anti-inflammatory.

Avocados
Avocados contain many different compounds that fight inflammation. This includes carotenoids, phytosterols, polyhydroxylated fatty alcohols, and omega-3 fatty acids that all work together in the anti-inflammatory process.

Wild Alaskan Salmon
Wild Alaskan salmon is one of the best sources of omega-3 fatty acids which are heavy hitters in the fight against inflammation. Omega-3s are used to treat a wide range of inflammatory diseases, from heart disease to Alzheimer's to autoimmune disorders. Other oily fish such as sardines, anchovies, and mackerel are also anti-inflammatory.

Turmeric
The curcumin in turmeric is a powerful anti-inflammatory that has been found to be just as good if not better than over the counter anti-inflammatories.

Cherry Juice
Cherries are one of nature's most powerful anti-inflammatories due to the anthocyanins they contain. Researchers have found they prevent free radical damage and inhibit cyclooxygenase enzymes better than many anti-inflammatory drugs. The Arthritis Foundation suggests that drinking tart cherry juice mixed with water three times a day may be beneficial for some people with arthritis.

Extra-Virgin Olive Oil
Olive oil contains alpha-linolenic acid (ALA), a type of omega-3 that is a potent anti-inflammatory. Note that you shouldn't cook with extra-virgin olive oil but should eat it cold, for example tossed into salad dressings or drizzled over food after it's been cooked. For cooking, use regular olive oil or other oils that can be heated to high temperature like coconut oil.

Ginger
Ginger is not only a natural anti-inflammatory and pain reliever, but it has also been shown to protect the stomach from the effects of NSAID pain relievers. Drinking ginger tea is a great way for people with arthritis. Many people with arthritis find that ginger tea is helpful for their arthritis symptoms.

Garlic
Garlic reduces inflammatin and pain in the body thanks to the sulfur compounds it contains.

Blueberries
A compound in blueberries called anthocyanin is responsible for their anti-inflammatory properties.

Papaya
Papaya contains enzymes called papain and chymopapain that have been found to reduce inflammation in the body. Papaya also contains a wealth of vitamins, including C and E, that work against inflammatory processes.

Foods That Boost Memory

Here are ten foods that may improve your memory, if you can remember to eat them. You might notice that many of the foods on this list are red or purple in color. That's because the phytochemical that colors them, anthocyanin, is the same phytochemical that's good for your brain.

Blueberries
Blueberries have been shown in numerous studies to do wonderful things for memory and the brain in general. Old rats that were fed blueberries scored the same as young rats on memory tests. Blueberries contain anthocyanin, a known memory-boosting phytochemical. They also contain many other phytochemicals that may contribute to healthy brain function.

Apples
Apples contain high levels of quercetin, an antioxidant that has been shown in recent studies to protect against Alzheimer's disease. Although it is also present in the flesh, the most quercetin is found in the skin. Red apples also contain anthocyanin in their skins.


strong>Spinach
One study found that feeding rats spinach prevented and even reversed memory loss. This may be due in part to its high folic acid content, a nutrient that is believed to be protective against Alzheimer's disease and age-related memory loss. Just a half-cup of cooked spinach provides two-thirds your daily requirement of folic acid.

Onions
Red onions contain anthocyanin and quercetin. Yellow and white onions also contain good levels of quercetin. In India, where onions are an important staple, onions have been used as a folk remedy to boost memory for centuries.

Broccoli
Broccoli contains quercetin. It's also a good source of folic acid.

Red Beets
Beets are a good source of anthocyanin and folic acid.

Grapes
Red, purple, and black grapes all contain quercetin and anthocyanin. Red wine also contains good levels of these phytochemicals, but overindulging in red wine may negate the benefits so keeping consumption to one glass per day may be wise.

Cherries
Another red food that is a good source of anthocyanin.

Eggplant
Eggplant is a great source of anthocyanin. It also contains nasunin, an antioxidant that protects the lipids in brain cell membranes.

Rosemary
Researchers have found that the carnosic acid in rosemary is neuroprotective and may play a role in the prevention of Alzheimer's disease and other neurodegenerative brain disorders. One study even found that just the scent of rosemary improved the memories of office workers.

Health Benefits of Broccoli

Broccoli is a veritable goldmine of nutrition. Here are 10 reasons why broccoli should be an essential part of your diet.

Nervous System
Broccoli contains a high amount of potassium, which helps maintain a healthy nervous system and optimal brain function, as well as promotes regular muscle growth.

Blood Pressure
Along with a high amount of potassium, Broccoli also contains magnesium and calcium that help regulate blood pressure.

Vitamin C
One cup of broccoli contains the RDA of vitamin C, an antioxidant necessary for fighting against free radicals. Moreover, vitamin C is an effective antihistamine for easing the discomfort of the common cold.

Bone Health
Broccoli contains high levels of both calcium and vitamin K, both of which are important for bone health and prevention of osteoporosis.

Sun Damage
Broccoli is helpful in repairing skin damage thanks to the glucoraphanin it contains which helps the skin to detoxify and repair itself.

Immune System
One cup of broccoli bolsters the immune system with a large dose of beta-carotene. Trace minerals, such as zinc and selenium, further act to strengthen immune defense actions.

Cancer
Broccoli contains glucoraphanin, which with the body processes into the anti-cancer compound sulforaphane. This compound rids the body H. pylori, a bacterium found to highly increase the risk of gastric cancer. Furthermore, broccoli contains indole-3-carbinol, a powerful antioxidant compound and anti-carcinogen found to not only hinder the growth of breast, cervical and prostate cancer, but also boosts liver function.

Diet Aid
Broccoli is high in fiber, which aids in digestion, prevents constipation, maintains low blood sugar, and curbs overeating. Furthermore, a cup of broccoli has as much protein as a cup of rice or corn with half the calories.

Vision
Studies have shown that the carotenoid lutein helps prevent age-related macular degeneration and cataracts, as well as possesses anti-cancer effects. Additionally, broccoli is a good source of vitamin A that is needed to form retinal, the light-absorbing molecule that is essential for both low-light and color vision.

Heart Disease
The carotenoid lutein may also slow down or prevent the thickening of arteries in the human body, thus fighting against heart disease and stoke. The B6 and folate in broccoli also reduce the risk of atherosclerosis, heart attack, and stroke.

15 Non Dairy Foods High in Calcium

 

Contrary to popular belief, you don't need to drink your milk in order to get your calcium.

The government recommendation for adults ages 19-50 is 1000 mg of calcium per day. One cup of milk has 296 mg, but there are plenty of reasons you might not to drink milk, from personal preference to medical reasons.

Here are 15 foods high in calcium that don't come from a cow:

Sesame Seeds
A quarter cup of sesame seeds has 351 mg calcium.

Spinach
A cup of boiled spinach has 245 mg.

Collard Greens
A cup of boiled collard greens has 266 mg.

Blackstrap Molasses
One tablespoon has about 137 mg.

Kelp
One cup of raw kelp has 136 mg.

Tahini
Two tablespoons of raw tahini (sesame seed butter) have 126 mg.

Broccoli
Two cups of boiled broccoli have 124 mg.

Swiss Chard
One cup of boiled chard has 102 mg.

Kale
One cup of boiled kale has 94 mg.

Brazil Nuts
Two ounces of Brazil nuts (12 nuts) have 90 mg.

Celery
Two cups of raw celery have 81 mg.

Almonds
One ounce of almonds (23 nuts) has 75 mg.

Papaya
One medium papaya has 73 mg.

Flax Seeds
Two tablespoons of flax seeds have 52 mg.

Oranges
One medium orange has 52 mg.

As you can see, eating a varied diet rich in dark leafy greens, fruit, nuts, and seeds will give you plenty of calcium and you'll get so many other health benefits from these foods as well.